Five Most Important Vitamin Supplements You Should Be Taking

» Posted by on Oct 1, 2011 in Health | 0 comments

Five Most Important Vitamin Supplements You Should Be Taking


By Jim Healthy for Shine! on Sunday, October 2, 2011

I usually take a fistful of nutritional supplements every day. In fact,
most people are speechless when they see my daily regimen. I also travel
with them — putting each day's allotment into plastic bags and
stuffing them in my suitcase.

But I recently left the States for a 4-week medical mission in Tibet and
my gear was limited to 50 pounds. So there won't be room for my usual
supplement supply.
So I've had to decide....

"If I could only take five supplements, what would they be?"

I only had room for five (5) supplements per day, so they had to be the
really important ones. So here they are. By the way … these are also
the ones I recommend you begin with if you're just starting out — or
the ones you can cut back to if you need to save money.

Anyway, here goes ...


Topping the list is an excellent quality multi-vitamin. This is
essential because a multi "fills in the blanks" of your diet (no matter
how good it is), so you're not running dangerously low on the essential
nutrients your body needs for optimal functioning.

Be sure to avoid the TV-advertised one-a-days you find in your local
drugstore. These are nearly worthless because their ingredients are
based on the "bare minimum" official Recommended Daily Allowance (RDA),
now upgraded to the Recommended Daily Intake (RDI).

The RDA evolved from the old Minimum Daily Requirement (MDR) set by the
government. This means the nutrients in most of the popular multis
contain the minimum doses necessary to prevent nutritional -deficiency
diseases, such as scurvy (vitamin C), beriberi (vitamin B1), and others.
This certainly is not how to guarantee optimal health.

These mainstream multis are notoriously feeble. For example, Consumer
Reports recently concluded that Centrum is the worst vitamin for seniors
in its class. (There goes that advertising revenue!)


Reports also found that The Vitamin Shoppe's One Daily failed
to dissolve in a simulated stomach environment, while containing less
vitamin A than its label claims.

You can avoid this pitfall by sticking to high-quality, bioavailable
multivitamins that are reasonably priced and lab-tested. One of my
favorites is Ultimate Daily Support from Real Advantage, formulated by
Dr. William Campbell Douglass.


a terrific multi that contains a broad list of vitamins, minerals,
antioxidants, amino acids, and enzymes that easily are absorbed and
quickly bioavailable. This is the multinourishing my body in Tibet.

Another top-notch product is Forward Multi-Nutrient, formulated by Dr.
Julian Whitaker, a friend and associate I've known for almost 20 years.


is a pioneer in the orthomolecular field and alternative medicine
and has done so much to legitimize natural healing. He's also a living
legend who was mentored by Dr. Linus Pauling.


Fish oil is today's bestselling supplement — and with good reason. The
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in omega-3
fish oil have profoundly positive effects on human health.

DHA slows your liver's production of undesirable triglycerides, making
it extremely protective against heart disease and diabetes.

In addition, fish oil is incredibly effective at reducing inflammation.
It accomplishes this by triggering the release of prostaglandins
(natural substances that regulate immunity, inflammation, blood
clotting, brain function, plus a host of other essential functions).

There's NOT enough room here to list all the healing effects of omega-3.
The highlights include: Healing blood vessel walls … keeping the blood
thin (thus minimizing clotting) flowing smoothly … lowering blood
pressure … stabilizing blood sugar … and brightening your mood.

The American Heart Association recommends a daily dose of 500-1,000 mg
of DHA and EPA from fish oil to reduce heart disease — but I think
this is a paltry dose. I prefer to take 6,000 to 9,000 iu daily in three
equal doses — and find this really helps my arthritis.

There's just one problem. The huge demand for fish oil is wreaking havoc
on marine life. Overfishing is depleting fish stocks and the oceans are
on the brink of crisis.

Even oils extracted from krill (tiny, omega-3-rich crustaceans) are
troublesome. That's because krill are at the bottom of the ocean's food
chain — and larger fish depend upon them for life. Harvesting krill
deprives all fish of their main food supply.

This is why I prefer to get my omega-3 from marine phytoplankton (also
known as "micro algae") these days.

Phytoplankton is the plant-based omega-3 food source that supplies krill
and other fish with EPA and DHA. Raised in large, land-based tanks,
phytoplankton is free of mercury contaminants, heavy metals, and ocean
pollution. Its good stuff — and you're not depriving fish of their
food supply.


CoQ-10 (also known as ubiquinol) is a nutrient produced by the "energy
factories" in your cells called mitochondria. Taking a CoQ-10 supplement
boosts the way your cells produce and use energy. It also helps your
body burn fat … improves cholesterol ratios … boosts your physical
energy levels … and improves thyroid and pancreas functions.

By the way, statins — the widely — (or is it "wildly"?) prescribed
cholesterol-lowering drugs — actually deplete your body's natural
CoQ-10. Statins block production of cholesterol in the liver, where
CoQ-10 is also manufactured.

Without sufficient CoQ-10, statins can cause liver damage … irregular
heartbeat … muscle weakness … leg cramps … heart attack and stroke
(the two potentially fatal conditions that statins are supposed to

Other medications also can limit your body's production of CoQ-10,
including: Diabetes drugs … antidepressants … female hormone
replacement therapy … and blood pressure meds. If you take any of
these, you definitely need to supplement with CoQ-10.

When shopping, labels may read
"CoQ-10" or "Coenzyme Q-10", but the more active form will be labeled
"QH" or "ubiquinol." This is a stronger form of CoQ-10, though
purchasing that version isn't essential, especially if price is an
issue. Take 100 mg two or three times twice per day, because your body
CAN'T metabolize higher doses.


You've been hearing about calcium and bone health forever — but did
you know that magnesium and calcium are like conjoined twins? Calcium
can't even be absorbed unless magnesium is present. Without it, calcium
is much less effective in maintaining your bones and regulating your
nerve and muscle tone.

In fact, new research shows that Americans need far more magnesium than
the current RDI — and that you should really be consuming twice as
much magnesium as calcium for optimal health.

Magnesium may be the most important mineral you can take because it's a
key player in 300 essential bodily functions, and is used by all of your
organs. It activates enzymes … powers your energy … and helps your
body absorb vitamin D, potassium, and zinc.

The majority of Americans are magnesium-deficient due to the
low-quality, processed foods in the typical American diet. Produce grown
in mineral-depleted soil won't provide much magnesium, either.

If you have blood sugar issues, you should know that magnesium helps
regulate blood sugar and insulin activity. In addition, magnesium's
ability to relax muscles and nerves makes it one of your best allies in
the battle against anxiety … hypertension … restless leg syndrome
… sleep disorders … and abnormal heart rhythm.

Consuming magnesium supplements can be challenging, as they tend to be
large and difficult to digest. That's why I like Natural Calm, a
fruit-flavored magnesium powder that mixes easily in water.


take it in the evening because of its relaxing effect. Start with a
low dose, because it can loosen your stools (not necessarily a bad thing
if constipation is a problem). Another alternative is a
topically-applied magnesium chloride liquid spray that's absorbed
through the skin, which won't affect your bowels.


This is rapidly becoming the miracle vitamin of our time. Every week, it
seems, there's a new finding about D's marvelous benefits. Most
Americans are badly deficient in vitamin D because doctors consider the
sun our enemy — and your skin converts solar rays into this essential

Numerous studies show that this amazing vitamin is protective against
all cancers (even skin cancer and melanoma!) … strengthens bones …
prevents and even heals diabetes … protects against heart disease …
lowers blood pressure … reverses depression … and elevates mood.

Whenever you can, spend 10-20 minutes sunbathing — without sunscreen.
(Your body transforms sunshine into all the vitamin D it needs.) If your
access to sunlight is limited by season or geographic location, take
2,000-5,000 iu of a good quality vitamin D supplement daily. (The
elderly and African-Americans need higher doses.)

Official recommendations call for a scant 600 iu, which is far too low.
Just make sure you purchase vitamin D3 (not D2) because the D3 form is
87% more potent than vitamin D2.


Taking these five (5) supplements should cover all the important bases
and provide your body with optimal nutrition (provided you're eating a
healthy diet).

Now I'd like to hear from you. Do you have a favorite supplement that
I've missed? Do you have a story about how a particular supplement or
herbal remedy turned your health around?


share whatever's on your mind about nutritional supplements here
so we can all benefit from your experience.
Copyright © 2011 / Shine! for Yahoo! Health


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