This is a two-part series on the top supplements you should be taking. Today I am going to discuss five with you, and I will discuss the last five in part two. Supplements are necessary since most of us are deficient in multiple vitamins and minerals due to our diets and our soils being depleted of these essential nutrients over time. Many of the RDA(Recommended Daily Allowances) are the minimum and not what you should be aiming for.
It may sound expensive to take ten supplements, but your health and nutrition is worth it. There is a good saying out there “You can pay now or pay later”. This is a good motto to live by when it comes to paying extra for supplements and higher quality food inorder to prevent disease. There is a lot of bad information in the health world attempting to get you to purchase products you do not need. The best way to make sure your body is getting all the nutrients it needs is to eat a high-quality whole foods diet. Here are some of the supplements I have included based on my experience and study.
Magnesium – Critical for muscle and nerve conduction. Magnesium is one of the most deficient vitamins and least talked about out there. Magnesium Glycinate provides the best form of absorption. Magnesium oxide (cheaper form) is what we give in the hospital most often and is only 60 percent magnesium and poorly absorbed by the body. If you are taking calcium supplements, then you should be taking the same amount of magnesium to balance them out. Use a 1:1 ratio for calcium and magnesium. Four hundred milligrams three times a day is a great place to start.
Vitamin D3 – The darker your skin is the harder it is for your body to synthesize vitamin D. I must say as someone with very fair skin I was very happy when I heard this. Your body’s ability to absorb Vitamin D is affected by how much time you spend outdoors and what time of year it is. Also, clothes or sunscreens on your skin will block vitamin D absorption by the skin. Vitamin D has gotten a lot of attention lately, and it should be noted not to over do this fat-soluble vitamin to a toxic level. Start with 2000 IU per day with a fatty meal. This will increase absorption. Monitor your serum vitamin D levels every few months at first with your general practitioner. You can have this test done through a company such as Direct Labs if that works best for you. We will be talking about lab test soon on this blog.
Vitamin C – Is the granddaddy of all antioxidants and has been found to be selectively cytotoxic towards cancer cells. Make sure you are taking liposomal Vitamin C or Ester-C will work. You want to make sure you are avoiding vitamin C as ascorbic acid since this is poorly absorbed and may cause gastrointestinal distress. Vitamin C is a water-soluble vitamin and, therefore, needs to be taken throughout the day since it cannot be stored like fat-soluble vitamins can. Five hundred milligrams three times a day is a good place to start with this vitamin to see how you tolerate it. You can adjust your dose up from there. It is very difficult to consume this much vitamin C from your diet and can give you sores in your mouth from the acidity.
Multi-Vitamin – The soil these days is so depleted of vital nutrients that you may not be getting the vitamins and minerals you think due to them being depleted out of the soil. This is why a multivitamin with minerals is a good choice. Choose a food-based vitamin for better absorption and remember you do get what you pay for. So skip cheap products when it comes to your multi-vitamin. I use the Alive Multivitamin without Iron and purchase it from Vitacost.com or Amazon.
Vitamin K2(MK-7) – works synergistically with calcium, magnesium, and vitamin D to ensure the body stays balanced in these nutrients. K2 is critical in keep calcium in check and making sure it stays out of the lining of your arteries. Vitamin K2 needs to be taken with Vitamin D to help ensure vitamin D does not reach toxic levels. Usually, 150 to 200mcg will meet the average individuals need for this vitamin. It can be found in foods such as grass-fed organic animals products such as eggs, diary, and butter.
There you have it, the first five supplements I recommend you take as a way of giving your body the extra nutrients it needs to stay healthy and fight disease. Stay tuned for part two of this article next week when I will talk about five more supplements I recommend you add and why.
Are there supplements you are taking and have found them to be valuable in your journey to better health? What are some reasons for you not using supplements? Let me know by leaving a comment down below. I want to learn from you as well.