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Key Nutrients That Help You Prepare for Fall

In case you had not noticed, fall is just around the corner.  The change of season also brings a change in the weather, which may cause a strain on your system.  Your children will be exposed to other children at school and often bring home all kinds of bacteria.  It is important to continue to maintain a healthy lifestyle, and that includes understanding which nutrients help support your “fall” health.


Potassium – Potassium is a nutrient that everyone needs. This mineral provides support for healthy muscle function. Potassium also helps your heart beat regularly.   Potassium helps to offset some of sodium's harmful effects on blood pressure. Potassium can be found in leafy greens, grapes, root vegetables, and citrus fruits.  Flaxseed Oil is nature's richest source of vital, vegetable-based Omega-3s, which is an essential fatty acid that can be a support to potassium health.  Flaxseed Oil contains Omega-6 and Omega-9 essential fatty acids, B Vitamins, Potassium, Lecithin, Magnesium, Fiber, Protein, and Zinc.

Vitamin D – Vitamin D was highlighted in our last article targeted to vegans, which shows the value of this nutrient and its many benefits to our health.  Your body produces vitamin D naturally when it is directly exposed to sunlight.  As we move into the fall, you may not be exposed to as much sunlight, depending on where you live.  Recent research indicates that you need more vitamin D than was once thought.  Normal blood serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you may need more vitamin D. Vitamin D3 can support bone health and healthy immune function.  Vitamin D is at its lowest levels during the fall and winter months according to Harvard School of Public Health.

Fiber - Fiber is a non-digestible carbohydrate that moves throughout our bodies helping promote digestion and prevent constipation, as well as potentially reducing cholesterol levels.  We generally get soluble fiber in oats, beans, and some fruits.  Insoluble fiber can be found in whole wheat, brown rice, and vegetables. There are two types of dietary fiber: Soluble fiber can help lower glucose and cholesterol levels in the blood, while insoluble fiber helps food move through the digestive system properly.1The recommended daily dose of fiber is 25G for women and 38G for men. Typically, most Americans get less than 40% of the daily recommended amount.

Flaxseed Oil is a Rich Source of Fiber, Vitamins and Minerals.

Zinc – Zinc is a necessary mineral to promote proper immune function, cell growth, and carbohydrate breakdown.  A study by the National Library of Medicine identified Zinc as a good way to reduce the possibility of getting a cold.  Starting to take zinc supplements within 24 hours after cold symptoms begin may reduce how long the symptoms last and make the symptoms less severe. However, supplementation beyond the recommended daily allowance is not recommended at this time.2

Zinc can be found in foods like; Shrimp, beans, almonds, seeds and beef.  To help support your zinc intake, a Zinc, 120 vegicaps, 15 mg supplement might be something to consider.  Zinc can also be found in Supplement Spot's Healthy Vita/Min, Women's, and Men's supplements.

1 Maya Dangerfield article; 10.15.16. Greatlsit.com
2 National Library of Medicine; medlineplus.gov

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