Nutrients of the Estuary: Simple Sources
The foods and supplements we use day to day to help balance and restore the body.
Nutrients and Supplements
This following lists reflect what we personally use and what has helped our own health over time. We do not receive affiliate commissions from these links. Local health food stores are also great sources for many of these products.
Phospholipids
Egg Yolk (Pasture-Raised Eggs, if possible)
Egg yolks are a natural source of phospholipids that support cell membrane structure and function. Pasture-raised hens typically produce yolks with a more balanced fatty acid profile. We often add a yolk to warm (not overly hot) coffee, as high heat can cause it to thicken.
Krill Oil
Provides omega-3 fats already attached to phospholipids, helping support flexible, responsive cell membranes.
https://www.amazon.com/Micro-Ingredients-Antarctic-Supplement-Astaxanthin/dp/B0C35GYDV3/
Unbleached Sunflower Lecithin
Provides phospholipids that support bile flow, digestion, and the structure of cell membranes. Balances well with marine fats like krill oil.
https://www.amazon.com/dp/B07HGGP5SL
Riboflavin - Vitamin B2
https://www.amazon.com/dp/B000MGSH1Q
Multi-Vitamin
Provides a broad base of essential vitamins and minerals to help fill nutritional gaps.
https://www.amazon.com/Bluebonnet-Nutritional-Gluten-Free-Dairy-Free-Vegetarian/dp/B00BZ4NN9U/
Cod Liver Oil (DHA Source)
Supplies long-chain omega-3 fats (including DHA) along with vitamins A and D, supporting membrane signaling and overall balance. Use Krill oil for phospholipids.
https://www.amazon.com/Cod-Liver-Oil-Fish-Omega-3/dp/B0D3T12XYP/
Vitamin B12
Supports red blood cell formation and works with folate in one-carbon metabolism.
https://www.amazon.com/NOW-Supplements-Vitamin-Chewable-Lozenges/dp/B000QVBN0E/
Folate (Best from Leafy Greens)
Leafy green vegetables are the best source. When needed, supplemental forms can help support methylation and cellular renewal.
https://www.amazon.com/dp/B0C5JW67MG
or
https://www.amazon.com/dp/B09NZRB7CF/
Zinc and Copper
Work together to support enzyme activity, immune balance, and proper mineral coordination.
https://www.amazon.com/Jarrow-Formulas-Supports-Antioxidant-Protection/dp/B0001VKDDM/
Magnesium
Supports energy production, muscle relaxation, and overall system regulation.
https://www.amazon.com/dp/B005P0H6JI/
Seaweed (Wakame, Kelp, Nori)
Provides iodine along with other halides and trace minerals in naturally balanced ratios. Less processed seaweeds are higher in these nutrients. We cut dried seaweed into small pieces before rehydrating to make it easier to use in meals.
Wakame - The less processed the better. This is great.
https://www.amazon.com/dp/B001HTKNEQ
Kelp - This is great. A thicker seaweed so its a lot more chewy.
https://www.amazon.com/dp/B001HTKNFA/
Nori - Good but very processed to get the consistent shape and size for making rolls.
https://www.amazon.com//dp/B01ESBNFGC/
This article gives the details on the benefits of the above listed nutrients and more:
https://www.vancoction.com/news/nutrients
Continue Exploring
Curiosity has a way of leading to unexpected places. Explore the articles below and discover new ideas, old knowledge, practical routines, and the hidden connections that shape how we feel and function every day.
Cellular Aging & Phospholipids
Throughout your life the membranes of your cells and organ must be constantly repaired, replaced, and rebuilt. If you have health problems or are in pain, you may not be getting enough phospholipids. Learn why the membranes of your cells, skin, intestines and other organs require them.
→ Reverse Aging: Cell Renewal
Simple Salve
Two ingredients. Thousands of years of historical use. Discover the science behind Simple Salve and why castor oil and beeswax have remained trusted for generations.
→ Simply Perfect: Simple Salve
The Breathing, Pumping Belly
Beneath every breath is a hidden world of pressure, motion, and rhythm. Explore how breathing and the abdomen naturally work together to balance circulation, flexibility, and fluid movement.
→ Explore Breathing: Pump Up The Belly
EP4 Receptors
Protective surface linings throughout the body depend on fluid movement, hydration, and stable membrane barriers. Explore how these receptors support our most delicate protective systems.
→ Maintain: Natural Barrier Protection
EP3 and Histamine
Histamine is part of the body’s natural response system, but movement and fluid clearance help determine whether allergies and irritation linger or resolve.
→ The Science Behind: Managing Allergies