Nutrients of the Estuary: Simple Sources
The foods and supplements we use day to day to help restore balance and support healthy membranes.
This list reflects what we personally use and what has helped restore our own health over time. We don't sell the supplements, but here are links to ones that we use and recommend.
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
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/
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/
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/
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/
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/
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/
This article gives the details on the benefits of the above listed nutrients and more:
https://www.vancoction.com/news/nutrients
While nutrients provide the internal building blocks, the body also responds to external inputs.
Gentle topical practices over the abdomen can support comfort, relaxation, and a sense of internal movement.
We hear good results from people using our Simple Salve around the belly.
Apply around the entire abdomen before bed. Wear a t-shirt to sleep.
See this article for a simple guide:
https://www.vancoction.com/news/30-day-belly-ritual
We think part of what people are experiencing from The Belly Ritual is improved coordination within the abdomen as systems begin working together more smoothly.
https://www.vancoction.com/news/the-breathing-pumping-belly
Learn why these supplements are so beneficial to your membranes and for reducing inflammation.
https://www.vancoction.com/news/membranes-empower-life
The goal is not to force change, but to restore conditions.
Like an estuary, the body depends on balance between structure and flow, salt and fresh, input and movement.
Albert and Vanessa Wiking