You Don’t Get All Your Necessary Vitamins In Your Food

You Don't Get All Your Necessary Vitamins In Your Food with Dr. Nigma

By: rē•spin staff
You Don’t Get All Your Necessary Vitamins In Your Food

It might come as a shock to some (it did to me), but we don’t get all our vitamins from our food — even the organic, grass-fed variety. Today we have Dr. Nigma sitting with us, answering our questions on everything from soil depletion to what supplements we should be putting in our bodies daily.

Hi Dr. Nigma, thank you for joining us today. Sometimes it can be confusing as to what or where to buy to ensure we are feeding ourselves and our families the best foods to nourish our bodies. What I am hearing from you today is that it isn’t always possible to rely on foods to keep us healthy. Tell me more: 

I repeatedly have patients ask me if they can get all their needed nutrients from food, and unfortunately, the answer is “no.” Even if a person is eating unprocessed, “nutrient-dense” foods that are organic, rich in vitamins, minerals, and antioxidants, food is still coming up deficient in today’s climate. It’s more accurate to say that you will get some of these essential nutrients from foods, but NOT enough to support your body’s needs.

Why is this, though? I think many of us believe we are making the right food choices for ourselves and our families, but is this even a reality?

Our soils depleted — over-farmed with techniques preserved with chemicals. These environmental toxins don’t allow us to have “organic crops,” which should, in theory, give us a higher yield of the nutrients we deserve. 

But what about organic produce? 

The toxicity of environmental pollution ends up raining on farmers trying to grow crops without pesticides and other toxic agents. Although always a better choice, the organic produce still doesn’t yield the nutrients that it ultimately should, which is why high-quality supplementation is necessary today.

So then what vitamins should be on everyone’s daily intake list?

Here’s the quick-list version:

  1. Vitamin D3 + K2
  2. Omega-3 Fatty Acids
  3. Magnesium 
  4. Multi-Vitamin
  5. Probiotics
  6. Liposomal Vitamin C
  7. B complex

And for those of you who love all the what and why’s, here is my extended explanation:

  1. Vitamin D3 + K2: 2000-5000IU/day (125mcg)

+Vitamin D is also referred to as calciferol. It’s obtained from both sun and food but in minimal amounts. Most people are deficient — up to 80 percent of the population! Vitamin D, on its own, can increase calcium production. Too much calcium can get in your muscle tissue or build up in your arteries. Adding K2 can be essential., helping to regulate calcium levels by removing it from the tissues and arteries, then deposits it into your bones and teeth to make them stronger. K2 also increases vitamin D absorption in people who continually have low levels.

Why you need them:

  • Promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations needed for bone growth.
  • Vitamin D helps reduce inflammation and supports immune function and glucose metabolism.
  • Vitamin D3 supports the immune system by activating your T-cells that can attack pathogenic bacteria and viruses as soon as they get in your body to keep you from getting sick.

Recommended product: Dr. Nigma Talib’s Vitamin D Sun (Vitamin D3 with K1 and K2) (

  1. Omega-3 Fatty Acids, EPA and DHA (1,000 to 2,000 mg)

These critical fats improve insulin sensitivity, lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots, and lower the risk of heart attacks. Fish oil also improves nerve function and may help prevent nerve damage typical in diabetes. 

Recommended product: Nordic Naturals 

  1. Magnesium (100-200mg)

Most people are low in magnesium. Our diets are also low in magnesium, and absorption rates correlate with diabetics as they affect insulin sensitivity. Magnesium helps carry glucose into your cells and turn those calories into energy for your body.

Recommended product: Magnesium Glycinate Pure Encapsulations

  1. Multi-Vitamin

Choose a multifunctional vitamin that helps immunity, hair, skin, and nails + thyroid hormones. Look for essentials such as Vitamin A, C, E, zinc, selenium, hyaluronic acid, iodine, biotin — all of which are great for immune function, thyroid function, and flawless skin.

Recommended product: Dr. Nigma Talib, ND Beauty In A Bottle (,

  1. Probiotics

An excellent probiotic prevent toxic compounds from entering the gut, increases the absorption of vitamins and minerals, helps prevent diarrhea, and keeps the gut working optimally. It also supports immune function and healthy skin, helping those suffering from acne, eczema, psoriasis, and dermatitis.

Recommended product: Dr. Nigma Talib, ND Healthyflora probiotic (

  1. Liposomal Vitamin C plus antioxidants (1000 mg /day)

Liposomal Vitamin C is the safest and effective supplement in the world.

  • Liposomal Vitamin C is 90% more absorbable than regular ascorbic acid vitamin c, which is only 20% absorbed
  • Studies have shown that Vitamin C can help those with type 2 diabetes by lowering elevated blood sugar levels and minimizing spikes after meals
  • Supports the immune system (reduces the duration of the common cold)
  • Supports cognitive function
  • Supports anti-aging by increasing production of collagen

Product recommendation: Dr. Nigma Talib, ND (Vitamin C cocktail)

  1. B complex
  • Helps neurotransmitters in your brain to regulate appetite and stress levels
  • Enhances energy production
  • Aids in skins hydration
  • Helps balance the 
  • stress hormone cortisol

Product recommendation: Dr. Nigma Talib, ND (B famous)

I noticed many of your recommendations are of your own brand — how exciting to get to formulate the perfect vitamin! Why did you decide to develop your line?

I wanted to ensure my patients were getting the best possible ingredients at the perfect doses. I formulated these products myself through 20 years of clinical experience — and have third party labs verify the ingredients and quality of each of the products in the line. I am very proud of the products we’ve produced.

Taking vitamins regularly can feel so hard; what are your recommendations to keep up with taking them daily? 

One of my favorite challenges for my patients!

My ask is to have everyone take all the recommended supplements for three weeks and monitor how they feel — it’s almost like biohacking yourself. Journal the following:

  • How is your energy level on a scale of 1-10? (10 being very energetic/1 being wanting to stay in bed)
  • How is your memory/brain function? (10 being improved memory/ 1 being forgetful)
  • How is your skin looking? (10 being glowing and fresh/1 being having acne, or being dull and dry)

This kind of journaling can show you how much you have improved after taking supplements. Almost every patient I have on supplements reports feeling better after they take this challenge.

For more information on the power and benefits of supplementation, pick up a copy of Dr. Nigma’s Book:

IG: @drnigmatalib


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