- Fiber: *Helps to decrease cholesterol, insulin and inflammation and cause us to be full when we consume them. Our average intake is 12 grams per day but it should be 30-50 gm. per day. We can get fiber from fruits, vegetables, nuts, whole grains, and beans.
- Vitamin D 3: *Helps to prevent bone loss, diabetes, cancer of breast and prostate. We can get some from the sun but it needs to be 1 hour a day without sun screen, total body and between10 am and 4 pm or from milk (5 gallons a day, they have taken most of vitamin D out of milk). Greater than 90% of all people are deficient. Blood levels should be 60-70 so 5000u a day is generally sufficient although some need more.
- Fish oil: *Helps to prevent inflammation, raise HDL and lower LDL. Our brains needs 40% fish oil to function. Flax seeds are good but not as anti-inflammatory because it is a shorter chain. Over the counter fish oil may be contaminated with mercury from fish especially in tuna less with salmon. Krill oil is less expensive but low in EPA-DHA (diluted oil). 2000 mg per day is sometimes adequate for general health. To aid in treatment (e.g. joint pain, ADHD, bipolar disorder, heart protection, and many others including diabetes), higher doses are necessary. Molecularly distilled, pharmaceutical grade fish oil is a must. The source of the fish oil is critical to its usefulness.
- Magnesium: *Helps high blood pressure, migraines, asthma, constipation, muscle recovery and strength, restless leg syndrome. Magnesium is essential for the functioning of more than 300 different enzymes in the body, particularly those that produce, transport, store, and utilize energy. It is essential for protein synthesis. DNA and RNA in our cells require magnesium for cell growth and development.
You find it in greens, beets, nuts seeds (pumpkin). The form is important. Magnesium oxide can be a GI irritant. Magnesium citrate is protein bound and twice as absorbed. Magnesium salts in the form of taurate, malate, citrate and glycinate are the best forms. Males should take 420mg to 500 mg each day and females 320mg to 400 mg per day (through your diet and supplement use).Magnesium is a mineral that is easily obtained in the diet; nuts and seeds and beans are all good sources of magnesium, but magnesium supplements can help make up deficits and prevent the terrible consequences of inadequate magnesium intake.
Medications Deplete Magnesium: *Medications including common diuretics, birth control pills, insulin, metformin, statin drugs, tetracycline and other antibiotics, and cortisone cause the body to waste magnesium.
- Calcium: builds bone mass, helps the heart, and best to be given with magnesium. Average dose should be 500 mg per day. Higher doses can increase your risk for cancer and increase artery calcification. Ratio of calcium to magnesium is generally 3/1.
- Vitamin B12: A very common deficiency causing neurologic damage and even dementia. If we don’t make enough stomach acid we can’t absorb B12. Metformin and products like Prilosec or Nexium decrease stomach acid. Blood levels should be between 500 and 800 is good. Best kind is methylcobalmin. Also, birth control pills can deplete all of the b vitamins. Vitamin B12 benefits your body in many ways. One of its key functions is to help your body in the creation of red blood cells. These cells help carry oxygen to your vital organs, including your heart and brain. This oxygen is crucial in providing you the necessary energy to get through each day. B12 also helps with white cell production, which is vital to keeping your immune system strong.Vitamin B12 helps to properly maintaining your nervous system and helps to keep nerve cells healthy. This in turn keeps your brain functioning the way it should. B vitamins also assist in the production and regulation of DNA, which is present in every cell in your body. And since this nutrient is also a very strong antioxidant, it helps fight off free radicals which can lead to cancer. It helps metabolize the food you eat so you can utilize it for energy. It does this by helping turn the carbohydrates in your food to glucose. Many people who struggle with FATIGUE and low energy have a vitamin B12 deficiency.
B12 Lowers Dangerous Homocysteine Levels. Vitamin B12 is also very important when it comes to helping your body metabolize a particular amino acid called homocysteine. This amino acid can be dangerous to your health if the levels become too high. This is often due to a vitamin B12 deficiency. Too much homocysteine can be very destructive to your veins and arteries. Toxic levels of this amino acid in your blood can lead to stroke, heart disease, memory loss, dementia, and even Alzheimer’s.
- Vitamin K: Helpful to put calcium in the bones rather than in the arteries. It found in green leafy vegetables, mustard greens, spinach. 1 mg to2 mg per day is recommended. It is often used in conjunction with Vitamin D3.
- Iron: Common deficiency is women how are menstruating. Iron deficiency can age a person. Also common in children. It is an oxidizing agent so too much can be dangerous. Iron sulfate is not to be used, only a protein bound fraction. Everyone should check their CBC (complete blood count) and Ferritin levels.
- Trace minerals: Minerals such as zinc, chromium, selenium, manganese are very important especially for converting T4, the inactive thyroid hormone, to T3, the active hormone. They are also necessary for many other metabolic functions in the body.
10. Probiotics: If you don’t eat fiber, you have little bacteria in your gut. Your gut is 80% of your immune system. Without probiotics you don’t metabolize hormones. We all need probiotics and fiber. A minimum of 15 billion per day of a quality pharmaceutical grade probiotic is essential to health. A healthy gut protects and strengthens our immune system and prevents yeast infections. Best ones are lactobacillus acidophilus and Bifidobacterium lactis although multiple strains are sometimes needed.
Warning: The Center for Disease Control reports that 50% of the supplements sold over the counter (including in health food stores) have less than 1% of the ingredients listed on the labels.
Pharmaceutical Grade Supplements Are Essential to Good Health