In this article, we’ll give you some recommendations about which best supplements you should take and what actually helps.
Supplements can be very important depending on what kind of diet you’re eating, so let’s talk about supplements, which ones you should take and which ones are a waste of money.
If you eat the standard American diet or anything close to it, then you’re deficient in multiple minerals and vitamins and that can be a very big deal for your long-term health.
Not having the proper amount of vitamins and minerals in your diet is not going to kill you today or tomorrow, that’s why it’s so misleading some people, they’re like: “well I feel pretty good, I don’t really think I’m deficient in anything”, but the problem is being a little deficient in some of these vitamins and minerals can lead to slow but sure deficits in performance and slow but sure disease later in life.
And once you’ve gotten to the disease point you cannot hit the rewind button and go back and start taking that supplement that you should have been taking 20 years ago. That’s the problem with this.
So if you take the right amount of the right kind of supplements will that help you?
7 Essential Supplements Everyone Should Take
So we’ve got seven supplements we want to tell you about. Some of them you’ve probably heard of, but some you may not, we bet the very last one you haven’t heard of it for sure.
Vitamin D is not only a vitamin but it’s also a pro- or a pre-hormone. It’s responsible for the correct reaction of thousands of biochemical reactions in your body. All of your sex and general hormones kind of come indirectly or directly from vitamin D.
You can get vitamin D from the Sun, but if don’t live between the tropic of Capricorn and the tropic of Cancer you pretty much have to stay outside at all day of your speedo to get enough sunlight.
So for most adults taking anywhere from 2,000 to 5,000 international units of vitamin d3 a day really helps to get their levels back up into the upper limit of normal, which is where you want to be.
There is multiple research of studies show that this helps to prevent infections and may very well prevent cancer.
Many adults are deficient in magnesium. Unlike a vitamin D which you can check a blood test for, and it shows readily that you’re very low in vitamin D, magnesium is so tightly controlled by your biochemistry that if it shows low in your blood, you’re in trouble. You are really deficient in it.
We recommend for most people either magnesium citrate or magnesium glycinate. They’re both pretty inexpensive. If you have lots of trouble with constipation than magnesium citrate would be the better choice, otherwise magnesium glycinate. Take this supplement from 250 milligrams to 500 milligrams a day. Most people should take this bedtime because it will tend to make you a little drowsy. So if you have problems with insomnia many people have reported that it gets so much better when they start taking a bedtime dose of magnesium glycinate.
Omega-3 fatty acids
If you’re eating a good ketogenic diet with good quality meat and fish, you’re probably getting enough omega-3s. You can also get omega-3 from some seeds and nuts and other plant sources. A lot of people choose to just take the omega-3 supplement and it needs to be in fish oil. Most adults need anywhere from 2 to 3 grams a day of omega-3 in a fish oil capsule, which usually comes in a big gel cap.
It typically needs to be a fish source and not a vegetable source, but the vegetable source is way better than nothing.
This one is very important if you take any prescription medications whatsoever. You’ve heard of CoEnzyme Q10 or CoQ10. Your body makes it naturally. As you get older your body tends to make less of it, but also many people do not realize that if you take a cholesterol-lowering medication or a blood pressure lowering medication or a diabetic medication, those also lower your Coenzyme Q10 levels in your bloodstream and so a lot of people as they get older just need some CoQ10 anyway. For most adults 100-200 milligrams a day is ok, but if you’re taking a handful of prescription medication, you definitely need to take CoQ10 every day.
Your heart needs Coenzyme Q10 as well as many other tissues in your body need that. And it’s depleted if you have a crappy diet but it’s also depleted if you take more than one prescription medication.
Some women need a little zinc. A lot of times if you get older and you can’t smell or taste food as well as you once did, a lot of times that’s evidence of zinc deficiency.
For most people taking 25 to 50 milligrams of zinc a day is plenty, for some people 50 mcg a little too much. It depends on your body size and your gender. But if you’re male and you’re trying to keep your testosterone levels as high as you can keep them either with treatment or without treatment, taking 50 milligrams a day of zinc is a very good idea.
Zinc supplement pushes any of the testosterone that bleeds over the estrogen pathway back into the testosterone pathway, which tends to keep your testosterone levels higher on average.
If you’re eating a good heavy meat diet you probably don’t need the B complex vitamin supplement. If you’re a vegetarian or if you just can’t afford the good quality meats you probably need a B complex vitamin once a day.
You may have heard about vitamin K and it’s actually quite a big deal. There’re several different kinds of vitamin K2 and you should take the MK4 version of it. If you’ll take 200 micrograms (200 MCGs) of the vitamin K2 (MK4) once a day, that’s going to help you have stronger bones. There’s a statement:
“If everybody in America took a vitamin D and a vitamin K2 supplement starting in about 30-35 if they needed it, there probably would be no such thing as osteoporosis.