Omega-3 Fatty Acids

Omega-3 fatty acids have robust anti-inflammatory and anti-oxidant effects on the body. These fatty acids are beneficial to maintaining heart and brain health. Don’t just buy “fish oil” though. 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: 3000-5000 mg of omega-3 fatty acids daily. Nordic Natural Ultimate Omega is a quality product.

Resveratrol

This is the healthy component found in wine. Resveratrol has potent anti-inflammatory effects and is important in influencing healthy metabolism by improving insulin sensitivity. What does this mean? Lower overall blood glucose levels which in turn improves vascular and metabolic health. 

The ideal dose: 20 mg daily. (This is equivalent to 220 times the amount found in 1 ounce of red wine).

Vitamin D3

Vitamin D is actually a hormone. Recent studies support the fact that Vit D3 may help boost natural testosterone levels!

Vitamin D is also essential in maintaining bone health and calcium regulation in the body. It also is important for our immune and vascular health. Vitamin D has anti-inflammatory properties and it influences skeletal muscle growth. A vast amount of the American public is vitamin D deficient – especially here in the Pacific NW!

The ideal dose: 5000-6000 IU daily. Take with fatty foods as fat helps to improve absorption.

Curcumin

Curcumin is a derivative of 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. 

The Ideal Dose: 800-1000mg daily. (Take with your omega-3 fatty acid supplement to aid in absorption. Make sure to buy curcumin that contains piperine which is a black pepper extract to increase curcumin bioavailability.)

Green Tea Extract

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.

The ideal dose: Drink multiple glasses/cans of green tea daily, or shoot for taking 1000 mg daily of green tea extract.

B-Complex

The 8 different types of B vitamins in a B-complex are essential in energy regulation within the body. They are important in the process of methylation within the cells of your body and critical in the regulation of protein function and gene expression. Deficient methylation is associated with cancer, coronary artery disease, stroke, and other neurological diseases. 

The ideal dose: Take 1 capsule/serving size daily. Make sure it’s a complete vitamin B complex. And do not be concerned when your urine turns bright yellow. This is completely normal. 

Vitamin C

Probably one of the most well-known vitamins, Vitamin C 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.) Out of all the supplements, do not neglect taking vitamin C regularly!

The ideal dose: Strive to take 2000-5000mg a day. You should take 500-1000mg with every meal, this will quench all the free radicals produced after you eat.

Vitamin E

Vitamin E supplementation has been associated with reducing atherosclerotic plaques and improving lipid profiles. It is also a potent antioxidant.

The ideal dose: Select a vitamin E supplement that is a mix of tocopherols and tocotrienols with at least 250 mg of the 8 vitamin E components.

Magnesium

Magnesium helps stabilize heart muscle and prevents arrhythmias. It also lowers blood pressure by dilating and relaxing blood vessels. It reduces the risk of developing osteoporosis by augmenting bone density and helps prevent muscle cramps. If you are prone to suffering from constipation, it also helps soften stools. If you are athletic, this is a must-have supplement.

The deal dose: Take 500-1000mg nightly before bed.

Probiotics

Daily probiotics. Whether in Greek yogurt with active cultures or in a Probiotic supplement. Personally, I prefer the supplements.

The ideal dose: At least 2 billion CFU per serving. Make sure it’s a refrigerated probiotic capsule. Dry tablets are mostly dead bacteria and worthless.