How to Support Detoxification: Essential Vitamins for Nourishment
When you hear the word "vitamin, what first comes to your mind? For many of us, what we see if a multi-vitamin, but what we truly should be thinking about is the food we eat daily. How nutrient dense is our food, and what can we do to make our day-to-day choices more nourishing as to even support detoxification in a gentle way?
To keep things simple, I want you to focus on a few main vitamins, which are vitamin A, vitamin E, vitamin C, vitamin K2, vitamin D, and B vitamins. Below is a short weekly protocol that can be implemented to help the metabolism be supported so detoxification can truly take place. Of course, this exact protocol might not work for you, but it's a great guiding path for most individuals. Feel free to swap these sources with other food options that contain the same nutrients: for example, both oranges and cherries contain vitamin vitamin C. I always suggest choosing food that is nourishing + food that you enjoy, so feel welcome to make these changes.
Vitamin A: 3 oz. of beef liver a week, or 3-6 capsules of beef liver daily. Click here for my favorite brand of capsules.
Vitamin E: 4 avocados and 6 kiwis weekly, or (depending on your metabolic state, you can supplement, but I suggest getting vitamin E through food sources first.
Vitamin C: 12 naval oranges weekly, 4 cups cherries weekly (frozen cherries make for an excelet snack on a warm day!), or 5 cups of strawberries weekly. While you can absolutly supplement with acreola cherry, alma, or camu camu, it's important to get into a habit of nourishing your body through whole foods. It requires more intentionality, which truly will foster a better relationship with food.
Vitamin K2: although not found in many foods, vitamin K2 is absolutely essential for metabolic health - namely in the metabolism of calcium. While calcium supplementation is emphasized for women's bone health, vitamin K2 is much more important. (PMID: 26770129)
Vitamin D: having enough vitamin A (retinol) and magnesium will play a major role in how well an individuals body maintains an ideal level of vitamin D (around 30 or higher is ideal), but mushrooms, eggs, and moderate sun exposure are my preferred ways to get vitamin D. 10 minutes in the sun daily, 12 eggs and week, and one pound of mushrooms a week (along with adequate magnesium and retinol) is all that most people need. While there is a time and a place for vitamin D supplementation, it's often not needed when co-factors are addressed.
B Vitamins: at a cellular level, your body needs b-vitamins to properly detoxify and maintain mitochondrial function. My favorite sources include beef heart (mix into ground beef) and bee pollen (amazing with yogurt). 3 oz. of beef heart weekly (or 3-6 capsules daily) + 4 tbsp. bee pollen weekly will support your metabolic ability to properly detoxify.
While there is a time and place to supplement, we should always aim to get what we need from food, and then use supplementation as a powerful tool. Expecting supplements to do what only food was made to do is backwards thinking, but I do understand why there is a reliance upon supplements in the alternative health world.