Some Advice on Supplements
People who take supplements tend to be healthier. While there are many nutritional supplements, the following list includes essential and very helpful supplements.
Everyone needs to supplement Vitamin D, fish oils, magnesium, and vitamin B12 if you are vegan or mostly vegetarian or take medications.
Vitamin D reduces the risk of death from all causes. Every cell in our body has receptors for vitamin D. Very little in food. Eighty-five percent of the population is deficient in vitamin D. Ninety-nine percent of African-Americans are deficient. Helps prevent heart disease and cancer. Very helpful for pain, inflammation, bone loss and mood disorders. Any day you don't get 30 minutes of mid day sunshine, take 1,000 IU of vitamin D per 25 pounds of bodyweight.
Fish Oil – the omega 3 fatty acids found in cold water fish, fish oil capsules, and to a lesser extent, eggs and grass fed meats are called essential fatty acids because they are essential for good health and we have to get them in our diet. These fats are good for our hearts, brains, and bodies. Take 2 fish oil capsules twice daily.
Magnesium – over 300 enzymes in our bodies are dependent on magnesium. It is essential for heart, brain and bone health. It is calming to the body and the mind a natural muscle relaxer, laxative and sleep aid. Food sources are meat, fish and dark leafy greens. Alcohol, sugar and dairy products all deplete magnesium. Epsom salts baths are rich in magnesium. Magnesium glycinate is the best supplemental form. Take 300 mg in the morning and 300 mg at dinner or bedtime.
B Complex – B vitamins are essential for brain, heart and body health. Sugar, alcohol, drugs and stress all deplete the B’s. The best food sources are associated with protein, so eggs, fish and grass fed meats, especially liver are good sources of B vitamins. There is no vitamin B12 in plant foods. Many people benefit from a B-Complex or a multivitamin high in B's.
Calcium – Important for bones, teeth and nervous system. Most people get enough calcium from dairy products. We need a 1:1 ratio of calcium to magnesium so it may be more important to supplement magnesium.
Zinc – Stretch marks and white spots on fingernails are signs of zinc deficiency. Meats and seafood, especially oysters are good sources. Pumpkin seeds a good vegetarian source, but not as bioavailable as meats and seafood. Zinc is important for reproductive and immune system health and for the health of the prostate gland.
Vitamin K2 – Helps prevent osteoporosis, arterial calcification and cancer. Found in fermented foods like natto and sauerkraut, egg yolks, liver and cheeses from pasture fed cows, like edam and gouda.Vitamin C – While no longer regarded as the cure for the common cold, vitamin C is helpful for detoxification, heart and vascular health, adrenal and bone health. Helps counter the tissue damage caused by smoking.
COQ10 – Our own bodies make it for energy. Especially helpful for cardiovascular health and to counter some side effects of statin drugs such as pain and fatigue. Considered an anti-aging nutrient. Take 50-200 mg. in a gel form.
Lipoic Acid – Also produced in our own bodies. A potent anti-oxidant, protects the liver, helps detoxify.
Curcumin – Extract of the spice turmeric. Curcumin is an anti-oxidant and anti-inflammatory, good for the joints, brain and heart.