Get the most important of your nutrients from food. Whole foods behave differently from their individual parts. For example, nutrients from a piece of meat are more bioavailable than consuming the corresponding nutrients from a pill or powder.
Antioxidants from food are beneficial, but by taking megadoses of some synthetic antioxidants, there are risks like tumor growth.
Nutrients work together in a process called food synergy. In short, this means that foods are stronger than the sum of its parts.
Therefore, it is important to start with a nutritious diet, And then ask What vitamins should i take daily?
Here are the ten nutrients (almost) everyone should supplement with:
Vitamin D, Magnesium, Vitamin K2, Vitamin C, Iodine, Krill Oil, Vitamin A, L-Tyrosine, Copper and Zinc
Methyl, Folate and Methyl and B12.
http://www.ncbi.nlm.nih.gov/pubmed/19190501 – http://pmid.us/16570523 –
https://jamanetwork.com/journals/jamainterna… – https://www.ncbi.nlm.nih.gov/pmc/articles/PM… –
http://www.ncbi.nlm.nih.gov/pubmed/21987192 – https://www.ncbi.nlm.nih.gov/pubmed/10672891 –
https://www.ncbi.nlm.nih.gov/pubmed/8493816 – https://www.ncbi.nlm.nih.gov/pubmed/11480505 –
http://www.ajcn.org/content/89/5/1543S.abstr… – https://www.ncbi.nlm.nih.gov/pubmed/10230711 –
http://www.ncbi.nlm.nih.gov/pubmed/12949381?… – http://www.ncbi.nlm.nih.gov/pubmed/16801507 –
https://www.ncbi.nlm.nih.gov/pubmed/15930481 – http://www.ncbi.nlm.nih.gov/pubmed/18722618 –
Vitamin D is one of the most important supplement – it is possibly the most important.
Vitamin D works on over 1,000 different genes and acts as a substrate for sex hormones such as testosterone, human growth hormone and estrogen.
It moderates immune function and inflammation. It helps with calcium metabolism and bone formation. It’s no coincidence, it’s one of the few vitamins people can make on their own with a little sunshine.
Without it – we would be dead. It is true that you can get enough vitamin D from the sun’s exposure, but for non-nudist non-equatorial residents, the sun alone is not enough. And for those worried about supplemental toxicity: if you get enough vitamin A, it is almost impossible to overdose on D.
Dose: 1000 IU / 25 pounds body weight. *
Form: D3 with Vitamin K (Vitamins A-D-K)
Take it: in the morning
* People with brown/black skin do not convert sunlight into vitamin D as soon as lighter shiny people. If you are brown skin, a safe insert is 1,500 IU / 25 pounds of body weight, individual response to dosing varies.
This is as important as vitamin D..almost. Magnesium is used in over 305 enzymatic processes, including all those involved in ATP (energy) production. It is also crucial for proper transcription of DNA and RNA.
Magnesium deficiency is a serious problem. Symptoms include cardiac arrhythmia, tachycardia, headache, muscle cramps, nausea, metabolic syndrome, migraine, and just about anything else you don’t want. It is also associated with cardiovascular disease, diabetes, asthma, anxiety disorders and PMS.
Almost all Americans lack magnesium. Most people do not meet the RDA, which is already too low. Due to soil depletion and bad farming practices, it is almost impossible to get enough magnesium from diet alone. Without a doubt, everyone should supplement with magnesium.
Dose: 200-800 mg / day (start low)
Forms: Malate, glycinate, Citrate, orotate or threonate
Take it: Before bedtime.
Unless you grew up, eating organic grass fed meat and raw milk – you are deficient in vitamin K2. Vitamin K2 is a fat-soluble vitamin involved in calcium metabolism. Excess calcium is deposited in oure arteries, leading to calcification and decreased vascular function. Therefore, vitamin K2 can play a role in reducing the risk of cardiovascular disease and bone loss.
Vitamin K1 is the type of vitamin K found in green vegetables, and vitamin K2 is the type found in organic animal products. Animals like cows and sheep convert K1 to K2 in their stomach, but people do not convert K1 to K2 so effectively. Just another reason you should eat organic animals – they can only get K1 from grass – not grain.
There are two subgroups of vitamin K2: MK-4 and MK-7. The MK-4 is the kind that has been shown to benefit most, but the MK-7 is still important. You must consume at least 2.000mcg per. Day K1 and K2, of which at least 100mcg must be the MK-7 form.
Dose: 2000mcg / day (100mcg MK-7 form)
Forms: MK-4 and MK-7 (Vitamins A-D-K)
Take it: At meal time with a little fat and your D supplement.
This is one of the safest and most effective supplements you can take. Vitamin C is necessary for the making of collagen and connective tissue. It is used to produce glutathione, the most powerful antioxidant in the body.
Vitamin C can improve immune function and help turn off free radicals. Studies show that you can take up to 120 grams of vitamin C a day without side effects (in addition to loose stools, also emergency trousers), not that I recommend this amount.
It is difficult to get enough vitamin C from food, so 30 % of all the people typically don’t get enough.
Some vegetables and fruits are high in vitamin C, but storage and cooking methods can break down the vitamin C content. Supplement of 500 mg per day at least. You should take much more if you suffer from chronic infections or cure from injury.
Dose: 1-2 g / day.
Forms: Time release capsules or Ascorbic acid crystals.
Take it: In the morning and evening, but to take it after a workout, as isolated antioxidants can negate the insulin sensitivity achieved by exercise.
Iodine is essential for proper metabolism and thyroid function. It also prevents brain damage and improves immune function. Lodine deficiency is widespread, so supplementation is wise.
Physically active people are particularly at risk of because you lose iodine through sweat.
You can get some iodine in seafood, but unless you eat it every day, you probably won’t get enough. If you have from a thyroid condition, contact your functional physician before supplementing with it.
Dose: 150 mcg to about 1000 mcg (1 mg) / day
Forms: Kelp powder or potassium iodide capsules
Take it: Once a day, with food
EPA / DHA (krill oil)
This is a difficult solution. Small doses of high-quality fish oil, improve brain function, reduce inflammation and even improve growth of muscle, but poor quality or high doses can cause more problems than they help solve.
Not all fish oil is created equal. Most of the brands you will likely buy from your local grocery store are contaminated, oxidized and low strength. If you can’t find a good oil, you are much better off avoiding it altogether.
Therefore, I recommend krill oil over fish oil. It is more stable and it is phosphorylated, which means it’s easier for your brain to use. It is a potent antioxidant with astaxanthin in it.
There are real benefits to taking DHA and EPA, but most of these are strongest if your diet is too high in omega-6s or deficient in omega-3s. Most people do not get almost enough omega-3s through diet alone. People need 350 mg of DHA and EPA a day to have optimal brain function.
If you eat meat and wild fish several times a week, it is easy to achieve. If you cannot find grass-fed meat or wild-caught fish and shellfish, you should supplement with 500-1000 mg of krill oil per day.
Dose: 2000mg / day
Forms: Krill Oil
Take it: With meals
These are just a few basic dietary supplements I think most people will benefit from. If you’re looking for a more robust regime, look at some of the following:
This is important if you do not eat organ meat such as beef, heart and kidney. Vitamin A is important for numerous body functions and metabolic reactions.
A quarter of Americans spend less than half of the RDA, which is already too low. Remember you cannot get vitamin A from plants.
Plants do not have vitamin A, they have beta-carotene. Beta-carotene is poorly converted to vitamin A, which is why some populations develop a deficiency of vitamin A, even though they use far more than they should have required.
Dose: 3,000 -10,000 IU / day.
Forms: Retinol (a fine source of vitamin A is cod liver oil that also has vitamin D) (Vitamins A-D-K)
Take it: With meals
L-Tyrosine is an amino acid that increases cognition, physical, mood and healthy glandular function and mental stress response. It crosses the blood-brain barrier fast to increase the neurotransmitters dopamine, epinephrine and norepinephrine.
It is also a building block for thyroid hormone. Your body can do it, but it exhausts when you are stressed, and with a modern lifestyle most people’s production cannot stop.
Studies have shown that army cadets in combat training supplemented with L-Tyrosine had reduced the negative effects of physical and psychosocial stress on mental performance.
Dose: 500-2000 mg per ml. Day.
Forms: Pure L-Tyrosine
Take it: Whenever you want.
Zinc + Copper
Zinc and Copper serve hundreds of critical tasks to keep you healthy and I take them together for a few reasons:
1) Too much zinc can reduce copper levels in your body.
2) Together, zinc and copper antioxidant copper-zinc superoxide dismutase is one of your body’s most critical natural defense mechanisms.
Zinc is a key mineral in support of the healthy immune system, energy production and mood. It is important to supplement because it can be difficult to get a meaningful amount from food, and your body does not store it, which means you have to fill every day.
You need copper for work with zinc and for proper vascular and heart function. Most of the United States is extremely deficient in copper, only consuming .8mg a day. This is worrying as less than 1 mg a day is enough to cause heart attacks. Modern vegetables, fruits, and conventional meats are low in copper, containing 75 percent less than they used to.
Dose: 15 mg of zinc orotate and 1-2 mg of copper orotate per day. Day
Take it: Outside meals/supplements containing iron, calcium and phytates that can reduce the absorption of zinc.
Methyl B-12 and methyl folate
Most are defective in B12. Vitamin B12 can protect against immune function, increase dementia, maintain nerves and regenerate cells. B12 lowers homocysteine and protects against atherosclerosis. It is necessary to maintain methylation reactions that can prevent cancer and repair DNA. The Brain is one of the most crucial areas for B12.
B12 and Folate are both necessary for mental function, and a deficiency in one results in a deficiency in the other, but will not correct in B12 deficiency in the brain.
Folate also supports the nervous system and a healthy heart. Don’t make the mistake of treating B12 lack without folate, you can get permanent brain damage. Similarly, high amounts of folate without appropriate B12 can cause neurological conditions. That’s why I take them together.
Dose: 5mg + or methylcobalamin or hydroxocobalamin and 800mcg + or folate (5-MTHF or folic acid, NOT folic acid)
Forms: Capsule and/or rubbing
Take it: Daily with food