10 BEST SUPPLEMENTS

1. Fish Oil

Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.

2. Vitamin D

Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Vitamin D is essential to ensure calcium absorption from the GI tract into the bloodstream, synthesis of cholesterol and sexual hormones.  Most experts agree that supplementing with at least 1000 IU’s daily is a good start. For a better treatment, go to your PCP’s office and get a vitamin D level taken.

3. Whey Protein

Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make.

4. Greens Products

While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel. Very useful to ensure daily detox too.

5. Probiotics

The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 5-10 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.

6. Turmeric (Curcumin)

Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.

7. Cinnamon

Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.

8. Magnesium

Useful in a large number of clinical situations. Well known to medicine are: Constipation, muscle pain and cramps, Asthma and Preeclampsia. Others include: arrhythmias, coronary artery disease (CAD), diabetes mellitus, hypertension, migraine, osteoporosis and others. Clinical and population-based studies have established links between inadequate magnesium intake and elevated risk for cardiovascular diseases. Less known are situations like: Aging, Fibromyalgia, Diabetes, TMJ, kidney diseases, etc.

9. Coenzyme Q10/Ubiquinol

The ubiquinol form of coenzyme Q10 has been shown to absorb into the blood stream 7x more effectively than ubiquinone ( Coenzyme Q10 ). Preventively, it may help with fatigue and muscle aches and pains. Clinically used to treat side effects from statins ( Cholesterol medication ) such as fatigue, muscle aches and pains and help reduce the possibility of liver dysfunction and rhabdomyalgia. It is the treatment of choice for heart failure in Israel and Japan, also treatment for hypertension and some forms of Parkinson’s disease.

10. Activated Folic acid ( Methyltetrahydrofolate )

Encourages overall good health by promoting cardiovascular health, mental function, detoxification, maintenance of DNA, prenatal health, and breast health. Depression helper, blood thinner, helps in neuropathic ( nerve pain ) pain. Most people cannot process regular folic acid.