By David Blyweiss, M.D., Advanced Natural Wellness

February 26, 2014

• Why America is overfed and under-nourished
• My top two picks for beating nutritional deficiencies in your diet
• …and three more that will kick your health and energy into overdrive

When I was growing up, we were still eating good, old-fashioned, home-cooked meals…

…A small but naturally raised cut of meat, poultry or fish cooked to perfection.

…A big pile of vegetables that came straight from the produce stand to my Mom’s cutting board.

…Fresh, juicy strawberries or blueberries topped with just a dab of fresh cream for dessert.

If I wanted a snack, someone would hand me an apple, pear, orange or banana. (Cookies, candies and sodas were off-limits, unless it was a birthday or holiday.)

There’s no doubt about it. During the past 50 years, America’s eating habits have changed drastically.

First, there came frozen fish sticks, TV dinners and frozen waffles. Next came Rice-a-Roni, Pop-Tarts, Shake ‘n Bake and all sorts of processed, sugar-laden cereals.

Fast-food joints started popping up as quickly as you could snap your fingers and say Ronald McDonald.

The end result? Today, America’s one of the most overfed and under-nourished countries in the world.

These days most Americans aren’t loading up on traditional food. Fruits, veggies and natural whole grains aren’t the centerpiece of our meals. Instead, more than half of America’s daily calories are coming from sugars, white rice, white flour and fats.

Even if you’re trying to eat healthy, you might not be getting all of the nutrition you need. That’s because the nutrients in our natural food supply have been declining for the past 50 years.

That’s why I always recommend supplementing with a few key nutrients, depending on what your regular dietary pattern is.

Here are my top five must-have nutrients…

Multivitamin. It’s virtually impossible to get all of the vitamins and minerals you need by eating a standard American diet. Even if you’re eating well, you might not be getting all of the nutrients you need to stay in top health.

You may have seen some reports saying multivitamins don’t stop heart disease or ward off dementia. Fact is, they were never intended to fight off chronic disease. Rather, they’re designed to fill in nutritional gaps and provide extra antioxidant support for your body.

Multivitamins help your body convert food into stable energy. They support your immune system, fight off toxins and help you feel better. They also help keep your telomeres (the protective caps on our DNA) in a younger state.

I prefer a multi that includes a generous helping of antioxidants. Research shows antioxidants help cells remain healthy. They even have anti-aging benefits. So, look for a multivitamin like Daily Force that includes flavonoids, polyphenols and botanicals.

Omega-3 Fatty Acids. Taking 3,000 mg. of omega-3 rich fish oil daily can lower your triglyceride levels and cut your risk of suffering a stroke in half. The reason is that fish oil reduces stickiness in the blood and prevents dangerous clots from forming. As an extra benefit, fish oil also improves mood, supports healthy skin and joints, enhances brain function and reduces inflammation.

But the omega-3 fatty acids in fish oil may offer an even more important benefit. It turns out they may slow the biological effect of aging by preserving and lengthening your telomeres.

Taking a multivitamin and an omega-3 supplement are just two of my recommendations. I especially like them because they preserve your DNA from damage by protecting your telomeres. Today, many scientists believe this is key to warding off age-related disease and slowing down the aging process.

But there are other nutrients that are equally important. And they can really kick your health and energy levels into overdrive. This is especially true when you combine them with a multivitamin and a fish oil supplement.

Vitamin D is critical for your long-term health. But there’s a huge problem when it comes to this nutrient. About one out of every three Americans is vitamin D deficient!

This is a travesty, because vitamin D may help prevent certain types of cancers. It supports healthy blood pressure, protects against depression, strengthens the immune system and does a whole lot more. It has as many important uses as the over 200 genes it upregulates. In fact, one of the most important is the gene that upregulates the production of cathelicidin, your body’s natural antibiotic.

You can easily get plenty of vitamin D by supplementing. I suggest 2,000 IU daily. If you’ve been tested and found to be deficient, you can take up to 5,000 IU. Look for a formula that contains vitamin D3, also known as cholecalciferol. This is the form that will give you the most benefit. If it has vitamin K2 in it, too, all the better. They go hand in hand as fat-soluble vitamins.

Probiotics. The best way to support digestive health is by stocking your gut with beneficial bacteria. But taking a probiotic supplement every day doesn’t just improve digestion. It also supports healthy cholesterol levels and blood pressure. They increase immunity and improve insulin sensitivity.

The minimum dose to help prevent common illnesses is one billion live organisms a day. While that might sound like a lot, it’s actually about the same amount you’ll find in a cup of yogurt. But, when it comes to probiotics, more is better. In fact, it isn’t uncommon to take five to twenty billion organisms per day in divided doses.

Look for a probiotic with the most diverse bacteria, from lactobacillus to bifidobacteria to saccharomyces boulardii… and check to see how many colony forming units (CFUs) are guaranteed at expiration, not at the manufacture date.

CoQ10 is like a cup of coffee for your cells. It boosts your energy and delivers a massive antioxidant hit. It’s critical in mitochondrial functioning, and studies show that CoQ10 in high enough doses may improve congestive heart issues as well as neurodegenerative diseases like Parkinson’s.

When you were under 25, you had no shortage of CoQ10 and didn’t need any supplementation. But, if you’re over 40 and you aren’t already taking it (or you’re taking a statin drug which interferes with its natural production) start today. You’ll be amazed at the difference you feel in your energy.

When shopping, opt for your CoQ10 in the form of ubiquinol. It’s a reduced form of CoQ10 that’s super bioavailable. So it gives you more bang for your buck. To increase absorption even more, take it with a meal or with fish oil.

Sources:
Journal of the American College of Nutrition, “Changes in USDA Food Composition Data for 43 Garden Crops,” 1950 to 1999,Vol. 23, No. 6, 669-682 (2004).

Xu Q, et al. “Multivitamin use and telomere length in women.” The American Journal of Nutrition. 2009;89:1857-1863.

Kiecolt-Glaser JK, et al. “Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial.” Brain Behav Immun. 2012 Sep 23. pii: S0889-1591(12)00431-X.

“Omega-3 Supplements May Slow a Biological Effect of Aging.” Ohio State University News Release. Oct 1, 2012.

Buhr G. “Nutritional supplements for older adults: review and recommendations – Part I.” Journal of Nutrition for the Elderly. 2009;28:5-29.

Schults W, et al. Archives Neurology. 2002;59:1541-1550.