By Bonnie Jenkins
You eat right, get plenty of sleep and try to stay active. And that’s a good thing. But if you are aiming for optimal health, you’d be wise to include several key supplements in your daily routine—especially as you age. Beyond a high-quality multivitamin, which many experts recommend as basic nutritional health insurance, a handful of supplements help fill in important gaps. Shortfalls in these essential nutrients can foster chronic low-level inflammation that can lead to a number of diseases, including cardiovascular disease, diabetes, Alzheimer’s and some types of cancer.
Here are the most important supplements you should be taking:
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Vitamin D: Recent studies have linked vitamin D to the prevention of all sorts of health problems like cancer, osteoporosis, diabetes, hypertension and depression. The problem is that many of us are deficient. While our bodies are able to convert sunlight to vitamin D, most of us don’t spend enough unprotected time in the sun to get meaningful amounts of this critical vitamin. This is why many doctors now recommend taking 1,500 to 2,000 IU of vitamin D3 (cholecalciferol) daily. Just be aware, however, that vitamin D is fat soluble, so take it with foods that contain fat for best absorption.
Omega-3 Fatty Acids: These healthy essential fatty acids support brain function and tame inflammation in the body. Supplementing daily with 3,000 mg. of omega-3 EFAs may help prevent heart attacks. EFAs may also help slow aging. A recent study found that people with the highest blood levels of omega-3s had the least chromosome damage, a marker for aging and age-related disease. Plus, by improving brain-receptor function, omega-3s help protect the brain from the ill effects of stress. But, buyer beware—not all omega-3s are created equal. It’s best to get your EFAs from a good quality fish oil. Plant-based omega-3s like alpha-linolenic acid (ALA) are beneficial, but fish oil is even better because of its brain-supporting docosahexaenoic acid (DHA) and heart healthy eicosapentaenoic acid (EPA). Just be aware that fish oil can oxidize, creating free radicals in the body. Prevent this by storing it in the refrigerator to keep fish oil fresh.
Magnesium: Americans get significantly less of this mineral through foods than they did 100 years ago, partly due to soil-nutrient depletion. Some gastrointestinal diseases, diabetes and prolonged stress also may cause a deficiency. This can be problematic because your body requires magnesium to absorb calcium. Along with boosting bone health, it’s also essential for muscles and nerves, heart health and metabolism. To get the most from your magnesium supplement, opt for magnesium citrate or malate, both of which are more easily absorbed by the body. It’s also important to balance your intake of this important mineral with calcium in a 2:1 ratio of calcium to magnesium. The simplest way to ensure you are getting the right ratio is to take 300 mg. magnesium and 500 mg. calcium citrate together, twice daily with food.
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Coenzyme Q10: CoQ10 helps produce energy in the mitochondria of cells. Because the heart is one-third mitochondria, CoQ10 is particularly crucial for heart health. The problem is, as you age your body naturally makes less CoQ10. This is why supplements are vital after age 50 to support cardiac performance. What’s more, cholesterol-lowering statin drugs decrease the body’s CoQ10 levels. If you are taking a statin, it is critical that you also take CoQ10—up to 300 mg. daily depending on your statin dosage. But CoQ10’s benefits go beyond the heart. Studies show that CoQ10 may help prevent migraines and cataract, lowers blood pressure, enhances skin health and may even reduce fatigue and improve energy levels. If you are generally healthy, take 50 mg. daily with a meal containing fat.
Curcumin: A powerful antioxidant extracted from the curry spice turmeric, curcumin boasts natural antibiotic abilities. It’s also a powerful anti-inflammatory that helps tame chronic low-level inflammation as well as inflammatory conditions like arthritis. If that weren’t enough, curcumin also protects against heart disease, may help prevent several cancers, and reduces the risk of neurodegenerative diseases such as Alzheimer’s. It may reduce the production of pain-causing chemicals in the body, too. The problem is, curcumin isn’t readily absorbed by the body. To remedy this, take a curcumin supplement that also includes piperine. Derived from black pepper, piperine increases curcumin absorption by 2,000 percent. For the most benefit, take 750 mg. of curcumin and 2 to 5 mg. of piperine with meals every day.
Adding these five supplemental superstars to your daily routine can take your health status to a whole new level. They may even help you achieve the best health of your life!
References:
Sikora E. The promise of slow down ageing may come from curcumin. Current Pharmaceutical Design. 2010;16:884-892.
Timpini A. Vitamin D and health status in elderly. Internal and Emergency Medicine. 2010 Jun 2. [Epub ahead of print]
Tong GM. Magnesium deficiency in critical illness. Journal of Intensive Care Medicine. 2005;20:3-17.
