~ My-Wellness-Coach ~

Which Supplements Should You Take?

Dietary supplements, which include vitamins, minerals, fatty acids, amino acids, hormones and herbs can be a powerful addition to a nutritious diet.  They come in pill, capsule, tablet, powder or liquid form and are generally, though not always, consumed after eating a meal. 

As much as possible, you should get your nutrients from food, however, used correctly, supplements facilitate your body’s natural defense mechanisms to function better and thereby resist diseases. 

There are hundreds of supplements and considerable conflicting information about their effectiveness. 

Drug companies have a vested interest in you getting sick and therefore they aren’t all that interested in supplements that might keep you well.  On the other hand, supplement companies have a vested interested in you putting too much faith in their products.

Supplement studies are sometimes designed to purposely mislead or create unnecessary confusion.  I could write a whole book on this topic. 

What is important, however, is finding the right supplements that can help your body reduce free radicals and inflammation, stimulate blood flow, increase production of good hormones, strengthen cell membranes and build your immunity system.

Based on my research including interviews with doctors and scientists and my own use of supplements, I have come up with following guidelines which apply in a broad, general sense first to everyone, then to male and female children, young men, young women, middle-aged men and middle-aged women.  Consider middle-age to be 50 and above. 

These guidelines reflect my own opinions and should not be the only information you rely on for deciding which supplements you should take.  I encourage you to read all you can about supplements, talk to your friends and your doctor.

Keep in mind that you can always make changes.  If a supplement doesn’t seem to be working for you, or you become concerned it might be detrimental, then quit taking it.  Conversely, you can always add a new one. 

Here are my recommendations:

Supplements Everyone Should Take

1. Multi-vitamin.  One a day.  
2. Vitamin D.  1000 units, daily.
3. Omega 3.  2,000 mg daily for Adults.  1,000 mg for children.

note:  Children getting one hour or more of sunlight a day may not need to take Vitamin D as a supplement, particularly in the summer.  If you eat three or more servings of fish a week, you can skip the Omega 3 supplement. 

Additional Supplements for Children

1. Calcium.  4-8 years old, 800 mg., daily.  8-18 years old, 1300 mg., daily.

note:  Children can get adequate calcium from milk, fortified orange juice, yogurt, cheese, leafy greens, etc., but most don’t and thus need a supplement.  Either way, adequate Vitamin D is essential for calcium absorption. 

Additional Supplements for Young Women

1. Vitamin B Complex with 800 mcg folic acid.  One a day.
2. Vitamin E.  400 units, daily.
3. Selenium.  200 mcg, daily.
4. CoQ10.  30 mg, twice daily.
5. Calcium.  1000 mg, daily.
6. Vitamin K.  100 mcg, daily.
7. Lycopene.  15 mg, daily.

 Additional Supplements for Young Men

1. Vitamin B Complex with 800 mcg folic acid.  One a day.
2. Vitamin E.  400 units, daily.
3. Selenium.  200 mcg, daily.
4. CoQ10.  30 mg, twice daily.
5. Milk Thistle.  150 mg, once daily.
6. Saw Palmetto.  580 mg, once daily.

note:  Milk Thistle supports liver function.  If you don’t drink alcohol or drink very little alcohol, you can skip this. 

Additional Supplements for Middle-Aged Women

1. Vitamin B Complex with 800 mcg folic acid.  One a day.
2. Vitamin E.  400 units, daily.
3. Selenium.  200 mcg, daily.
4. Alpha Lipoic Acid.  200 mg, twice daily.
5. Acetyl-L-Carnitine.  500 mg, twice daily.
6. Cucumin.  500 mg, daily.
7. CoQ10.  30 mg, twice daily.
8. Calcium.  1000 mg, daily.
9. Vitamin K.  100 mcg, daily.
10. Lycopene.  15 mg, daily.
11. Magnesium.  400 mg, daily.
12. Potassium.  40 mg, daily.
13. Phosphatidyl serine (PS).  300 mg, daily.
14. Nattokinase.  100 mg, daily.
15. Lutein with Zeananthin.  20 mg/1mg, daily.
16. DHEA. 25 mg, daily.

note:  Ask your doctor before taking DHEA which is a powerful hormone. 

Additional Supplements for Middle-Aged Men

1. Vitamin B Complex with 800 mcg folic acid.  One a day.
2. Vitamin E.  400 units, daily.
3. Selenium.  200 mcg, daily.
4. CoQ10.  30 mg, twice daily.
5. Milk Thistle.  150 mg, once daily.
6. Saw Palmetto.  580 mg, once daily.
7. Alpha Lipoic Acid.  200 mg, twice daily.
8. Acetyl-L-Carnitine.  500 mg, twice daily.
9. Cucumin.  500 mg, daily.
10. Lycopene.  15 mg, daily.
11. Magnesium.  400 mg, daily.
12. Potassium.  40 mg, daily.
13. Phosphatidyl serine (PS).  300 mg, daily.
14. Nattokinase.  100 mg, daily.
15. Lutein with Zeananthin.  20 mg/1mg, daily.
16. DHEA. 25 mg, daily.

note:  If you have prostate cancer or have a high risk of prostate cancer you should not take DHEA unless it is prescribed by your doctor.

To learn more about supplements, download Coach Dave's FREE "Supplement Table--Benefits & Dosage."  It's the 3rd item under "DOWNLOAD FREE POSTERS" on the upper-upper column of My-Wellness-Coach's homepage.  

If you'd like Coach Dave to analyze your nutritional, fitness and healthy lifestyle needs, email him at: Dave@LongLifeClub.com

 

Some Dynamic Combinations--Nutrients that Work Well Together

No, I'm not talking about Macaroni and Cheese!

The guidelines for vitamins and minerals seem to have been written for one nutrient at a time.  However, there is a lot of interaction between nutrients, and often times taking a combination for a specific reason can have a multiplying effect. 

In other words, when it comes to supplements, one plus one is three and one plus one plus one is definitely more than three.  That is, if you know the right combinations.

What follows is far from a complete list, but from time-to-time I'll be adding to it.  And if you know of any combinations you'd like to see included please comment at the end of this article:

• Vitamin B₁₂ and folate.  Vitamin B₁₂ and folate work in tandem to support cell division and replication, and they also metabolize homocysteine together.  Because some people lack a protein called "intrinsic factor" B₁₂ isn't absorbed in their bodies as much as it should be.  Deficiency in either or both may cause marocytic anemia, a form of anemia that results in enlarged red blood cells.

B₁₂ deficiencies can also cause neurological problems including memory loss.  And lack of B₁₂ is associated with low energy. 
Getting enough folate is simply a matter of taking a folic acid supplement or an B vitamin complex that includes at least 800 mcg of folic acid.

Taking B₁₂ supplements may not be enough for some in which case you may need to take an injection every few months.  Next time you have a blood test ask your doctor to check your B₁₂ levels.

• Lutein and Zeaxanthin.  An unbeatable combination, these are the two carontenoids that protect the eyes.  If you regularly eat kale, collard greens, spinach and other leafy greens, you probably don't need to take the supplements.  An adequate amount of lutein and zeaxanthin in your system will ward off the possibility of cataracts and cut your risk of macular degeneration by more than 50%.
  

• Calcium, Vitamin K and Vitamin D.  A high intake of calcium through supplements or dairy products does not reduce the development of osteoporosis or incidents of fractures in older people.  Why?  Because it isn't absorbed and in fact, may do more harm than good.

Most people know that vitamin D encourages greater calcium absorption through the intestines, but few seem to know about vitamin K. 

Vitamin K regulates calcium, keeping it in your bones and out of your arteries, helping to prevent both osteoporosis and heart attacks.  Unless you eat dark leafy green vegetables twice a day, you would be wise to take this supplement. 

• Alpha Lipoic Acid and Acetyl-L-Carnitine.  Alpha lipoic acid plays a central role in the body’s defense network, cellular energy, and prevention and repair of collagen damage (which is why you see it in “antioxidant skin creams”).   It helps control inflammation and converts dietary carbohydrates to energy in mitochondria (the energy producing component of cells).  Combined with acetyl-L-carnitine, it has been shown to repair mitochondria which may be the key to extending life. 
  

The magic combination is is 200 mg Alpha Lipoic acid and 500 mg acetyl-L-carnitine taken twice daily.

• Magnesium and Potassium.  High levels of magnesium in the diet are associated with a reduced risk of metabolic syndrome, including all components: high blood pressure, high blood sugar levels, elevated blood fats and low levels of HDL cholesterol. 
  

As a supplement, it is often paired with potassium, another champion of the cardiovascular system.   Potassium helps maintain the correct fluid balance in the body; too much fluid increases blood pressure.  Many medications, including diuretics for high blood pressure, deplete the body of both magnesium and potassium. 

Superfoods - Anti-Aging Miracle Eating to Keep Young

Best selling doctors Bradley Willcox from Harvard, Barry Sears of the Zone Diet, and Julian Whitaker of the Whitake Wellness Institute tell us what foods can keep us young and healthy.