Happy Fall Quarter! For our first speaker of the year, we had the pleasure of inviting Melanie Murphy Richter to come and speak about Supplements and Health. Melanie is a registered Dietician Nutritionist who has her private practice, Wholistic Ritual, where she mainly focuses on GI conditions. Additionally, she is an instructor of Nutrition Physiology at the University of Southern California Irvine and a Medical Sciences Educator for ProLon.
Melanie began her presentation by focusing on how we have developed the need for supplementation. Historically, our ancestors were nomadic, relying on a diverse diet of over 100 plant species. However, the evolution of agriculture transformed the way we grow and consume food. We shifted from diverse, nutrient-rich diets to commodity-driven, nutrient-poor foods. This transition, alongside environmental factors such as climate change, has diminished the nutrient content of our food. As a result, we find ourselves in a situation where supplementation becomes necessary. In the typical American diet today, key nutrients, such as fiber, vitamin D, calcium, magnesium, omega-3s, iron, B vitamins, zinc, vitamin K, and antioxidants are often missing.
When it comes to everyday health, Melanie stated that certain supplements are considered to be essential, such as Omega-3 (known for reducing inflammation and improving cognition), Magnesium (improves sleep, and cognitive health, may improve hypertension), B-Complex (improves health by reducing stress and anxiety, reduce physical pain, and hormonal health), CoQ10 (linked to improve heart health, improve insulin sensitivity), etc. More specifically in regards to immune health, Melanie spoke of some common supplements including, Ginseng, Echinacea, Vitamin C, Probiotics, etc. These supplements are known to reduce the duration and severity of colds, enhance immune function, and alleviate symptoms. In regards to digestive health, some supplements mentioned included inulin, magnesium oxide, and probiotics, etc. for constipation; colostrum, bone broth, hydrolyzed collagen, etc. for diarrhea; and peppermint oil, ginger, bitters, hydrochloric acid, etc. for bloating or gas. For stress and adrenal support, Ashwagandha, Rhodiola, L-Theanine, B-Complex, etc. were mentioned to help. Finally, for sleep support, supplements include Melatonin, Valerian, Lavender, Chamomile, and Magnesium Citrate.
Melanie also mentioned a very important disclaimer and some guidelines to keep in mind when considering supplements. It's essential to remember that supplements are meant to complement a balanced diet, not replace it. Additionally, selecting high-quality supplements from reputable brands with third-party testing and certifications is extremely important to keep in mind! Always, monitor side effects, remember that not all supplements are to be for long-term use, and that supplement dosages may vary from person to person. Finally, if you ever have more specific questions regarding supplements or other nutritional questions always ask your healthcare provider or nutritionist for guidance!
If you would like to learn more about Melanie and her information regarding supplements, feel free to check out her website at: https://www.melaniemurphyrd.com/ or email at: melaniemurphyrd@gmail.com.
Commentaires