I am a sponge trying to absorb information about nutrition & that includes food as well as supplements. It’s an ever changing research project. The best advice came through a program I took with PESI and that is — EVERY individual requires unique health care. What’s right for me is not always right for you.
Learning what was right for me came first through some wonderful healers who thought outside the box a bit. One was my eye doctor who not only recommended Lutein 20mg a day, but also Omega 3s when I complained in my mid 50s of dry eye. He said, “Hey, try taking 2000 mg of Omega 3s for about 3 weeks and let’s see what happens.” My dry eye was completely relieved & I also noticed my brain seemed to be working a bit better as well.
A B-complex was recommended to help my focus. Worked!
Low magnesium was the culprit after an ambulance took me to the Heart Center with a suspected heart attack just 2 years ago. Damn, was I scared. I was admitted & the next morning took a stress echocardiogram. I could have run on that treadmill all day. My heart was in great shape but my magnesium levels were low. About 7 years ago, I had my heart checked because I had tightness in my upper chest on elevation hikes. My heart was fine. My lungs were fine. No one checked the magnesium level. Today, with a magnesium boost every day, I hike well & I also noticed I am a bit calmer.
The legal disclaimer: This is what I learned that worked for me. I am a Duke Integrative Medicine Health Coach, not a doctor. I do have a voracious appetite for health knowledge. BUT you must work with your trusted health professionals to know what’s best for you. IMPORTANT! f you take ANY PRESCRIPTION medications, supplements (and even foods) may interfere with your Rx’s effectiveness or duplicate their purpose. Some prescriptions deplete nutrients that you might need to replace. For example Synthroid, which I take for hypothyroidism, may deplete my calcium.
Your pharmacist & health professional can guide you. Sprouts Farmers Market has a nutrient awareness guide that details what prescription meds may deplete.
BE SURE all your supplements are verified through a third party source (USP or other lab) as supplements (& what they claim they are) are not regulated by the FDA.
I’d like to highly recommend two podcasts Dr. Gundry and Dr. Hyman as resources to help you sort what is right for you. And here’s the list of what I take & why. NOT what you should necessarily take. ASK your health care provider to test for deficiencies before you take anything!
- Omega3 2000 mg ratio — DHA 66% (brain) EPA 34% (heart) Brain power, heart health. Balance overload of Omega 6 in our diets.
- Magnesium Potassium Aspartate — Nerve & Muscle support. You can also obtain topically (epson salts bath) Replace loss of magnesium in our food due to soil depletion. If you take too much you will have diarrhea. Start low & increase. Everyone is different.
- Lutein 20 mg Eye health
- IMPORTANT!!!!! Vitamin D3 LOTS! Immunity & brain & bone health. I take 2000 IU a day regularly & up to 4000 IU these days when I want to boost my immunity. I put my mushrooms in the sun to increase their Vitamin D2.
- B complex + a sublingual B12/methylcobalamin form Nerve/brain support, digestion, energy. Especially if you are a vegetarian but everyone needs as our food sources are depleted.
- IMPORTANT!!!! C 1000 mg TIME RELEASED or take 250 4 times a day. Immunity, iron/nutrient absorption, tissue repair, collagen formation, wound healing, bone & cartilage support. TOO much will give you diarrhea! Especially important for immunity!
- CoQ10 – Heart Health
- Zinc, selenium, other minerals. I eat Brazil nuts for the selenium & oysters, clams, mussels, scallops, shrimp (shell fish) for my super immunity etc boost! Research mineral supplements thoroughly before you ingest.
- Iron — just fyi, tea depletes iron.