With all the ads, articles and sponsored editorials in print and on the web it’s hard to separate the fact from the fiction when it comes to benefit claims for supplements. Since the list of available supplements claiming some miraculous benefit is huge (getting bigger almost daily), here are five to consider for better health for almost anybody.
1) Multivitamin – With our hurried life styles it’s not easy to always eat a well balanced diet. To insure your well being I recommend a multivitamin that is taken in 2 doses to achieve full potency. Take one with breakfast and one with lunch. Make sure you have some healthy fat in the meal to assure absorption or fat soluble vitamins like B complex. Also, make sure your multi has 800 mcg of Foliate (folic acid) and 400 mg of vitamin D3. Both are hard to get in sufficient quantity by diet alone particularly in vegetarian diets.
2) Fish Oil – Surely you’ve heard that fish oil is good for your heart, but its benefit goes beyond that. Fish oil is high in omega 3 fatty acids particularly DHA and EPA. These so called healthy fats have been shown to raise HDL cholesterol (good cholesterol), lower triglycerides and prevent arterial plaque formation. In addition omega 3’s lower risk of stroke, protects against dementia, decrease joint pain and help ease arthritis. Take a supplement twice daily.
3) Coenzyme Q 10 – Sometimes called the heart vitamin it is a vitamin like substance produced in the body by most tissues. CoQ10 is required for energy production in the body and of particular use in heart muscle. Besides documented heart health benefits, it is also a strong antioxidant, lowers blood pressure and has shown efficacy in reducing migraine frequency. CoQ10 levels wan with age and vigorous exercise. 50 – 200 mg daily have proven to be safe and effective.
4) L-Arginine – is a conditionally essential amino acid. It can be found readily in many foods. As a supplement additional L-arginine improves immune function, boost exercise capacity, increases growth hormone secretion, and has been shown to increase blood flow by increasing blood nitric oxide levels thus relaxing blood vessels and reducing plaque formation. L-arginine has been used to treat erectile dysfunction with good results. Suggested use: 2 -6 grams daily preferably an hour before sex or exercise.
5) Turmeric – is a root from the ginger family. It is a common ingredient in Indian food such as Curry. The active ingredient is Curcumin. Turmeric is a potent anti-inflammatory and anti-oxidant. It has exhibited better pain relief for joints and arthritis than common pain relievers, it is digestive system calmative and cleanser and recent studies show it may be effective against certain cancers and cognitive disorders. Dose is 350 – 600 mg turmeric standardized to 95% curcumin 3 times daily.
Update 2024
With greater research we become more knowledgeable, this is true with all things. With this in mind I feel the need to update this post. I now feel that a multivitamin is not necessary for all particularly if you have a very good diet. They are still recommended for those who’s diets are lacking, pregnant or otherwise suggested by their doctor. Fish oil has some concerns of actually increasing the risk of stroke and with purity issues. Though turmeric has many benefits recent studies show it can somewhat reduce testosterone levels, so if this is a concern for you then perhaps its best to avoid it.
I would now add these 3.
Vitamin D3
Vitamin D3 is actually a hormone. Though it is synthesized on the surface of the skin many if not most of us are deficient. This vitamin is essential in many systems of the body including bone health, heart health, immune function, and diabetes to name a few. A blood test can tell you if you are low or deficient.
Magnesium
This plentiful mineral is essential the the body for things like bone health, heart health, muscle function, blood pressure, sleep even testosterone production. Once again most people are deficient due to dietary choices. The best magnesium supplements are chelated (combined to a protein) for better absorbsion and less chances of stomach upset.
Zinc
Zinc is another mineral that is found in many tissues of the body. It is beneficial for the immune systems, health bones, prostate health and even hormenal health. about 15mg/daily is ideal. Don’t over do zinc.