Every day, at least one person comes into Medicine World and asks me, “What is the best way for me to spend my money on vitamins and supplements?”
“Narrow it down,” I reply. “There are just a few things you need to make up for anything you may not be getting in your food.”
If you have a healthy diet, much of what you need is coming from your food. But so much food is highly-processed today that it doesn’t hurt to add what I like to call The Core 4. And these can be modified to fit the requirements for you and everyone in your family, depending on age, diet, sex, physical activity and other factors. Here are The Core 4:
Multi-Vitamins
A good multi-vitamin is so important. There have been many long-term studies about them, and most report that a daily multi-vitamin can add years to your life and the quality of it.
Food-based multi-vitamins rich in anti-oxidants provide the best bang for your buck. Vitamins A through D are in most of them. All of your minerals are usually there in small enough quantities that, when you are consistent, you get the greatest benefit.
If you are a healthy man you shouldn’t have added iron after the age of 30, and healthy women shouldn’t have iron after menopause.
Multi-vitamins are available in chewable form, liquid, capsules, powders, and tablets. We have versions for everyone and everyone should take them daily.
Probiotics
The use of antibiotics, eating sugar, drinking alcohol, etc. destroy the gut flora that protect your immune system. Recent studies also suggest that depression and mental fog are linked to low-health gut flora. We can’t get enough of healthy gut flora, and once it’s gone we have to backpedal to build it up.
Probiotics are available as powders, chewable tablets, and capsules (some of which require refrigeration and others which are shelf-stable). All are easy to take and taste fine, so there is no reason for you not to be keeping your good gut flora in good shape.
Vitamin D
Scientists are now certain that Vitamin D is more crucial to your body’s cellular health than was previously thought. It’s important for the regulation of calcium and phosphorous absorption, to maintain healthy bones and teeth; and is suggested to decrease the risk of several cancers, high blood pressure, Type 1 diabetes and multiple sclerosis.
We get a healthy dose of Vitamin D with exposure to the sun, but summer is the only time of year when the sun is aligned well enough for those of us in the Northeast to absorb its benefits, and we block much of that out by slathering on sunscreen every couple of hours (which is a smart idea, anyway).
The best way to make sure you’re getting enough Vitamin D, year-round is to take 2,000 IU daily, in liquid, capsule or gummy form. Make sure you also have your primary care physician test your levels during you annual check-up. This way, you will be sure that your Vitamin D is at the optimal level to keep your immune system, muscles, brain and bones healthy.
Fish Oil
Every cell in your body (and there are billions of them) has a layer of protective fat. So healthy fats are an absolutely essential part of a healthy diet. Healthy fats are anti-inflammatory, anti-aging, and contribute to cardio-vascular and brain health. But in our era of farm-raised fish and mass-produced meats and eggs, the amounts of healthy fat have decreased in our daily diet.
The easiest way to get the benefits of healthy fats back is with a daily dose of fish oil, to drench your cells in a healthy lipid layer, allowing them to function at an optimal level. We have fish oil in capsules or liquid, and also in great-tasting gummies.
The Core 4 is the best way to start. Then you can add on if you like. If you do add on, make the additions specific to your needs, as suggested at the top of this post. Ask your practitioner about sources, and make sure you buy the best you can afford. At Medicine World, we have the best to offer, and we know our sources.
By the way, and if you read this far, thanks! As a reward, come in and see us, mention this blog, and we’ll give you a complimentary bottle of Vitamin D.