The 5 Must-Have Supplements And Proper Dosage — A Professional Opinion

Walk down the vitamin and supplement aisle of a grocery store or pharmacy and you may find yourself overwhelmed at all the options. There are literally hundreds. All different brands, supplement names, claims, and concentrations—but how do you know which ones you really need, and which ones you can easily live without? Each person has their own health concerns and may benefit greatly from other vitamins or supplements not listed here. However, I believe that everyone would benefit from the following five supplements in order to achieve and maintain good health and vitality: vitamin C, coenzyme Q10, vitamin D, magnesium, and fish oil. Let me explain why I recommend these five must-have vitamins and supplements, out of so many choices.      

Vitamin C

This vitamin is most likely to be on every “must-have” list, and for good reason. It’s impossible to understate the effect that vitamin C has on immunity and good health. As an antioxidant, it fights free radicals that can damage DNA and lead to cancer. Two things you may not know about what vitamin C does in the body: first, it fights free radicals in the lungs, and acts as a natural antihistamine, which means it should be at the top of any allergy sufferer’s list. Second, it is crucial to the proper functioning of the adrenal glands, which are responsible for producing the “stress hormone” cortisol in appropriate amounts. It’s not a coincidence that immunity is often impaired in people with insufficient adrenal activity. They could benefit from more vitamin C.

How much should I take? 

I advise my patients to take 1,000 mg per 25 pounds of body weight daily.    

Coenzyme Q10

Another antioxidant, Coenzyme Q10 (CoQ10) is most important in helping the mitochondria function well. Mitochondria are the “powerhouses” of the cell, creating the form of energy the body needs to function. The organs in particular, including the heart, liver, and pancreas, need CoQ10 to function properly. It’s important to note that the cholesterol-lowering class of drugs called statins (such as Zocor, Lipitor, and Crestor) deplete CoQ10 levels significantly.

How much should I take? 

For my patients, I recommend 100-200 mg per day.    

Vitamin D 

Vitamin D’s main job is to bolster the immune system. It also helps the bones absorb calcium, keeping them strong. In the past, severe vitamin D deficiency frequently led to the childhood disease called rickets, where the bones “softened.” Rickets is rare now, thankfully, but a lesser deficiency of this vital nutrient can lead to a variety of ill consequences, including lowered immune function, mood disorders, and an increased risk of a variety of cancers. You may know that the body can make its own vitamin D when exposed to enough sunlight, but it’s difficult for most Americans to get the daily sunlight they need year-round, making the sun an unreliable source of the vitamin. Deficiency is also common in the elderly, people who avoid dairy because of lactose intolerance, and people with hypothyroidism.

How much should I take? 

To my patients, I recommend 5,000-10,000 iu daily, depending on the patient’s level of 25-hydroxy vitamin D in their blood test.

Magnesium

Magnesium works along with vitamin D to help calcium be absorbed, making it critical for bone health and in preventing osteoporosis. Many people are deficient in this overlooked mineral, especially the elderly and women in the days leading up to menstruation. Those on drugs that interfere with magnesium, including oral contraceptives and diuretics, may be deficient, too. Magnesium is truly a miracle mineral. In addition to helping with bone health, magnesium also relaxes the bronchial smooth muscles, helping respiratory function, so it’s no surprise that magnesium has been shown to reduce asthma attacks. Magnesium helps the heart, too, by fixing irregular rhythms, lowering blood pressure, and helping the heart heal after a heart attack.

How much should I take? 

I recommend 600-800 mg daily.    

Fish Oil

Fish oil is such an effective supplement because of the omega-3 fatty acids it contains. These powerful fatty acids lead to an anti-inflammatory response in the body. That matters because inflammation is what causes a wide variety of diseases and disorders, from acne to arthritis. Promoting an anti-inflammatory response in the body protects against these conditions. Omega-3 fatty acids also support cardiovascular health, respiratory function, flexibility, and mobility.

How much should I take?

 I recommend at least 1,000-2,000 mg of omega 3 fats daily.

One Daily Habit for Long-lasting Health Benefits

These five—vitamin C, CoQ10, vitamin D, magnesium, and fish oil—are the true must-have supplements for everyone. Each one works in the body in a variety of ways, enhancing the immune system, fighting off cancer, keeping the heart healthy, helping hormones functioning properly, and more. To get the benefit of these chemical powerhouses, all you have to do is develop the habit of taking your supplements daily. It’s amazing what a big effect such a small habit can have. Get into the habit, and experience the benefits on your quality of life, health, and happiness.

READ THIS NEXT

Learn the right way to take fish oil, from our experts. Also, if you’re thinking about herbal supplements—this kickstarter’s dosage guide will start you off on the right foot.

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