“Healthy Five”
Supplement Recommendations for Optimal Health
Supplement: Fish oil
Dosage: 1 gram (=1000mg) of total Omega 3 (EPA & DHA)
Benefits/notes:
♦Need for all cells to function properly, esp. nerve and heart tissue
♦Side effect is an anti-inflammatory effect (good for joints!)
♦Consider higher doses for mood disorders, heart disease, inflammatory diseases, high triglycerides, and chronic pain
♦May be contraindicated if on Coumadin drug – see your MD
Supplement: Multi-vitamin
Dosage: 1 serving according to package directions
Benefits/notes:
♦Good diet “insurance”
♦Age or gender specific varieties available
♦Only take the “with iron” variety if your MD recommends it
Supplement: Vitamin D
Dosage: 1000 IU of D3 in capsule form
Benefits/notes:
♦Get your blood level tested: want blood level >50
♦May need higher dose if blood levels fall short
♦Take Vitamin D at the same time as your Calcium
♦Helps with bone density, calcium absorption, cancer recovery, colds, flu, depression, muscle pain, fibromyalgia
Supplement: Calcium
Dosage: 500 mg twice each day
Benefits/notes:
♦Needs acid to digest, so take in “calcium citrate” form
♦Can only absorb about 500 mg at one time
♦Need Vitamin D to help body absorb, so take both at same time
♦Don’t take at same time as Magnesium (Ca at lunch, Mg dinner)
Supplement: Magnesium
Dosage: 400 mg capsule
Benefits/notes:
♦Important mineral for cell function, esp. heart, bones, muscle
♦Side effect – helps alleviate constipation, may need to take 2 doses
♦Don’t take at same time as Calcium (Ca at lunch, Mg dinner or bed)