The world of supplements can be confusing. There are so many! The names can be complicated and the applications even more so. Which supplements do you really need and which are just wasted money? You don’t want to be a body-builder and you don’t want to deal with this stuff!
But, what if supplementation helped you – a normal person – feel better, perform better, and live longer? The truth is, due to our modern methods of farming and food processing, even those of us eating healthy, well-rounded diets are at risk of not consuming enough of the essential ingredients our body needs.
Hopefully this list will help in breaking down the mystery of supplements.
Essential Supplements (everyone should take these)
Despite the massive amount of pills, liquids, and powders available to us, there are two supplements just about everyone I follow in the world of nutrition agrees upon:
1. Fish Oil:
It is hard to avoid the news about fish oil these days. Omega-3’s seem to be responsible for everything from maintaining muscle and decreasing body fat, to healing strokes, to helping women have healthy babies. Put simply, fish oil helps reduce inflammation and promotes healthy cell growth. In practical terms this means less joint pain, faster healing, and shiny hair and nails. In the long term it could mean avoiding autoimmune diseases, cancer, Alzheimer’s, and more. There may be some people eating enough high quality fish and grass-fed meats who do not need to supplement omega-3's, but the majority of us could use it.
Recommended brands: OmegaPlex, or Stronger Faster Healthier,
Recommended dosage: See the Robb Wolf Fish Oil Calculator
2. Vitamin D:
A rising incidence of Vitamin D deficiency is being reported in the news frequently these days. We are supposed to get our Vitamin D from the sun, but depending on your geographic location, your use of sunblock, and the tribulations of modern life, that may be easier said than done. And, as it turns out, Vitamin D is important for more than just bone health and mood disorders – it has been shown to reduce the risk of diabetes, cancer, cardiovascular disease, and autoimmune diseases.
Recommended dosage: At least 5,000 IU
Recommended Supplements (may be appropriate based on your personal health and goals):
1. Vitamin E:
Proclaimed by doctors Eades and Eades as an essential supplement, Dr. Mary Dan Eades explains in her book that Vitamin E, a powerful antioxidant, helps us with everything from slowing down the aging process, to the prevention and treatment of cancer, to metabolizing arterial fats and lowering the risk of coronary disease. Plastic surgeons are known to recommend Vitamin E for healing scars and it can also protect our skin from the damaging effects of the suns rays.
Recommended dosage: 20-30 IU
2. Coenzyme Q10 (CoQ10):
Another powerful antioxidant, CoQ10 is a naturally occurring enzyme in our bodies. Our natural levels, however, drop as we age. It is believed CoQ10 plays a role in maintaining a healthy heart and circulatory system. It has been approved for use in Japan for the treatment of heart failure since 1974. Various studies have also said CoQ10 is beneficial in the treatment of high blood pressure, diabetes, heart damage caused by chemotherapy, recovery from heart surgery, and periodontal disease.
Recommended dosage: 30-200mg
3. Digestive Enzymes:
According to Robb Wolf, regular supplementation with digestive enzymes (such as proteases, lipases, and amylases) is necessary for people with gastro-intestinal disorders, auto-immune conditions, or systemic inflammation. These enzymes help you break down proteins and fats. For people new to the paleo style of eating, digestive enzymes may help them transition.
Recommended dosage: depends on enzyme taken and body response
4. Probiotics:
Probiotics are what are commonly referred to as “good bacteria.” They also come in the form of fungi, too. They aid in the normal function of our digestive and immune systems and line the inside of our intestines. Probiotics may also be useful for the treatment of diarrhea and Crohn’s disease. Natural sources of probiotics include yogurt, miso, kimchi, and kefir. Supplementing with probiotics is highly recommended to replenish the healthy flora in your digestive system if you have recently been prescribed antibiotics.
Recommended dosage: 1-2 servings
