FULLSCRIPT SUPPLEMENTS

Omega-3 fatty acids have robust anti-inflammatory and anti-oxidant effects in the body. These fatty acids are beneficial to maintaining heart and brain health. Do not just buy “fish oil”. Make sure you are buying a supplement rich in purified omega-3 fatty acids. Read the label carefully. Avoid products that are laden with omega-6 fatty acids as these are pro-inflammatory. The ideal dose is 3000-5000mg of omega-3 fatty acids daily. 

Vitamin D is actually a hormone. Vitamin D is essential in maintaining bone health and calcium regulation in the body. It also is important in our immune and vascular health. Vitamin D has anti-inflammatory properties and it influences skeletal muscle growth. Vitamin D3 also helps your skin regeneration and other functions in the skin. A vast amount of the American public is vitamin D deficient so monitor your vitamin D levels regularly.

Probably one of the many factors that explain the longevity of the Japanese. Green tea is a potent antioxidant and has been shown to have anti-cancer effects due to inhibiting the formation of blood vessels in tumors and inducing apoptosis (cell death) in tumor cells. It’s also been shown to help memory as well, by enhancing the connection between parts of your brain. We recommend taking 1000mg of green tea extract daily.

 The 8 different types of B vitamins are essential in energy regulation within the body. Why do you think energy drinks contain B vitamins? B vitamins are important in the process of methylation within the cells of your body. It is critical in the regulation of protein function and gene expression. Deficient methylation is associated with cancer, coronary artery disease, stroke, and other neurological diseases. Take 1 capsule/serving size daily. Make sure it’s a complete vitamin B complex. The most optimal way is a low dose B-complex capsule and supplementing with weekly B-12 injections for better absorption.

Curcumin is a derivative of the spice turmeric. It has powerful antioxidant and anti-inflammatory properties. Alzheimer’s disease is 50% lower in India than in the United States and they use turmeric liberally. Curcumin has been used to treat osteoarthritis and an assortment of other inflammatory conditions. Anecdotally, it does wonders for my back pain. Aim for 800-1000 mg daily. It should be taken alongside your omega-3 fatty acid supplement to aid in absorption. Make sure to buy curcumin that contains piperine which is a black pepper extract. This also helps enhance the bioavailability of curcumin.

Vitamin C is probably one of the most well-known vitamins. It is essential in maintaining optimal immune health. Vitamin C is also a potent antioxidant and is integral in numerous biological processes including tissue repair, decreasing inflammation, and preventing atherosclerosis (artery plaques.) Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. Out of all the supplements, do not neglect taking vitamin C regularly! Strive to take 2000-5000 mg a day and 500-1000 mg with every meal, this will quench all the free radicals produced after you eat.

Vitamin E supplementation has been associated with reducing atherosclerotic plaques and improving lipid profiles. It is also a potent anti-oxidant. Select a vitamin E supplement that is a preparation of mixed tocopherols and tocotrienols. Make sure there is at least 250 mg of each of these 8 vitamin E components.

In addition to the above supplements, Make sure you are taking care of your digestive health by  ingesting daily probiotics. Have daily yogurt with active cultures. If you do not like yogurt, take a probiotic supplement with at least 2 billion CFU per serving. And make sure your probiotic is refrigerated and in well maintained temperature! 

Multivitamins are designed to fill nutritional gaps. There are different brands and formulations, and each will list the percent daily value (DV) or recommended dietary allowance (RDA) of the nutrients in one serving. Read the label carefully to avoid taking too much or too little of the daily recommended amount.