The Most Essential Supplements

A question I often get asked is, “What supplements should I be taking?” My clients get specific supplement protocols based on diet, symptoms, health goals as well as current medications. However, if a stranger were to approach me off the street and ask me the same question and they didn’t want to tell me anything about themselves, I would recommend the following four supplements. The reason behind it is that statistically most Americans are deficient in them, they’re incredibly safe and they do a significant amount of things in the body, which makes them the best bang for your buck.

You can shop for this protocol here.

Omega 3 (primarily DHA)

DHA is a potent omega-3 fatty acid found in wild-caught fish, pastured butter, and grass-fed meats. It is a key player in reducing inflammation, protecting your heart, and optimizing your metabolism. This potent fatty acid is essential for your brain as well, from promoting fetal development to preventing neurodegeneration as you age. It has also been shown to help with depression and anxiety. Be vigilant when choosing a fish or krill oil supplement — these oils are easily damaged by heat and air.

Vitamin D3

A growing body of evidence shows that vitamin D plays a crucial role in disease prevention and maintaining optimal health. According to one large-scale study, optimal vitamin D levels can slash your risk of cancer by as much as 60 percent. Keeping your levels optimized can help prevent at least 16 different types of cancer, including pancreatic, lung, ovarian, prostate, and skin cancers. Vitamin D can also help reduce the risk of other conditions as well, including type 2 diabetes, chronic inflammation, age-related macular degeneration (the leading cause of blindness), and Alzheimer’s disease.

Vitamin D also exhibits its infection-fighting abilities in the treatment of tuberculosis, pneumonia, colds, and flu. It can also improve seizure control in epileptics.

Magnesium

Magnesium is involved in more than 300 reactions in the body and needed for many important bodily functions. Magnesium benefits include supporting: DNA synthesis, muscle contractions, blood pressure regulation, protein synthesis, insulin metabolism, Nerve transmission and reproduction

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

B vitamins

B vitamins are essential in the production of blood cells in bone marrow and for forming protective nerve coverings and proteins. Vitamin B is also needed for neurotransmitter signaling, which helps your muscles contract and gives you energy to go about your day. Deficiency in B vitamins can contribute to various neurologic and psychiatric disturbances leading to symptoms like anemia, numbness, weakness, dementia and confusion.

B vitamins also play a key role in building DNA, the compound that forms our genetic blueprint and helps us develop from the time of conception. B vitamins are also needed for cellular metabolism and energy production, the repair of DNA and RNA throughout our lives, and for utilization of carbohydrates, proteins and fats, which fuel our bodily processes. 

Deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, irritability, and more.