Are you suffering from information overload regarding what supplements
you should be taking? Dr. Oz clears up the confusion by zeroing in on 3
key supplements.
To help simply your regimen, listed below are the 3 supplements that Dr.
Oz deems absolutely essential for everyone to take:
a multivitamin,
omega-3 fatty acids, and calcium with magnesium. Anything else should be
customized according to your gender, age or health goals such as weight
loss, improved memory, or stress relief.
Dr.Oz’s 3 Key Supplements:
1. A Multivitamin
The typical multivitamin contains about 10 vitamins and 10 minerals
including vitamins A, C, D, E, K and minerals such as potassium and
zinc.
Make sure your multi contains iodine, a mineral that is sometimes
omitted by certain manufacturers and is important for your heart,
thyroid, brain and other vital organs.
When purchasing your multivitamins, look for bottles labeled 100%
Daily Value (DV). In addition, avoid mega doses, such as supplements
containing 500% DV, taking into account that you’ll also be absorbing
vitamins and minerals from foods you eat.
Lastly, Be sure to split your multivitamin into 2 doses. Take half in
the morning, and half at night since your body can only absorb so many
vitamins at a given time.
2. Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the superstar fats that boost your brain,
protect your heart and arteries, fight wrinkles, lubricate your joints
and more. There are 3 types of omega-3 fatty acids:
- Alpha-linelenic acid (ALA) found walnuts, flaxseeds, and olive oil
- Docosahexaenoic acid (DHA) found primarily in fish oil
- Eicosapentaenoic acid (EPA) also found in fish oil
Not all omega-3 or fish oil supplements are alike. The important
thing to remember when buying one is to look for one that contains 600mg
of DHA. (You may need to take more than 1 pill to get this dose). DHA
is the fatty acid that comprises a large portion of brain tissue. Not
only does DHA support brain functions, but it also improves how the
brain stores and uses energy. It has also been shown to be a good
depression fighter.
Take this supplement at breakfast time. To keep fish oil lasting longer and prevent spoiling, store it in the fridge.
3. Calcium With Magnesium
Without calcium in your diet, the body will rob this nutrient from
your bones, which weakens your bones. Calcium combined with magnesium
not only supports your bones, but also keeps your teeth and muscles
healthy. It’s important to take these minerals together since
calcium
alone can cause constipation, whereas magnesium will prevent this side
effect.
Choose a supplement that contains 600mg of calcium with 400mg of
magnesium and take once a day. Remember to always drink with a full
glass of water. Do not take this supplement within 1-2 hours of taking
your multivitamin since calcium can block the body from absorbing other
nutrients.
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Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the brain-boosting, cholesterol-clearing good fats. Dr. Oz lists them as 1 of the
5 critical supplements every woman should take, 1 of 5
daily nutrition needs and as one of the most important steps expecting mother's can take to promote their
baby's healthy development. There are 3 basic forms of omega-3:
- Alpha-linolenic acid (ALA) found in English walnuts
and vegetable oils like flaxseed, soybean and olive which the body
eventually, but in small quantities, converts to DHA.
- Docosahexaenoic acid (DHA) found primarily in fish
oil, this is the ultimate form of fatty acid in humans. Most people get
far too little of this all-important fatty acid, especially since the
conversion of ALA to DHA is slow and minimally yielding. Getting a daily
dose of of DHA (600 to 1000 mg) from supplements is preferable to reap
the health benefits. You have a choice of taking a fish oil supplement
or one derived from algae or krill, a shrimp-like crustacean.
- Eicosapentaenoic acid (EPA) is also found in fish oil, so it's absorbed if you're taking a daily dose of DHA omega-3.
What to look for when buying fish-oil supplements:
- Fish oil supplements vary in the amounts and ratios of DHA and EPA
they contain. For example, salmon oil naturally contains more DHA than
EPA; a supplement derived from algae may only contain DHA. Krill oil
contains significant amounts of both EPA and DHA. Read the labels and
remember whatever supplement you buy, it must have at least 600 mg of
DHA.
- Be aware that only about one-third of the oil from fish is rich in
EPA and DHA. Many supplements also contain vitamin E or other
antioxidants to stabilize the oils and prevent them from becoming
rancid. If you choose to buy a fish-oil supplement, check the label
carefully to see if it recommends refrigeration to prevent spoiling.
- Most brands of fish oil have been proven safe, free of detectable
traces of mercury, and do not contain unsafe levels of PCBs
(polychlorinated biphenyls), a toxin and pollutant believed to pose
various health threats. To avoid contaminants in an unrefined
supplement, it's best to choose a fish-oil supplement made from small,
oily fish like anchovy, sardines or menhaden.
Here's how a daily dose of omega-3 fatty acids can improve and protect vital aspects of your body's daily functioning:
- Lubricates joints Helps provide the lubrication
joints need to function at an effective level. By keeping joints lubed,
you experience less grinding and less overall wear and tear – and
thereby – less pain as you age.
- Decreases inflammation in inflamed joints.
- Fights Wrinkles: As we age, fat cells in our skin's
third layer thin out and tend to get a bit bumpier; omega-3s help make
that layer thicker and smooth. The effect? Wrinkles go away and skin
becomes fuller.
- Protects Vision: Our eyes' retinas are a membranous
structures and the whole eye is covered in a soft double layer of
membranes, making your eyes' health dependent on the liver (who knew?).
The liver helps metabolize fat-soluble vitamins that feed and maintain
those membranes. If you're deficient in DHA, it affects how we see by
delaying the system that converts light into neural energy in the
retina.
- Pumps the Heart: Where
to begin? Omega-3s reduce triglycerides, stabilize your heartbeat, make
platelets "less sticky" and can even lower blood pressure. The EPA you
get with your daily DHA dose helps prevent artery-blocking clots. In the
Iowa Nurses Study (and 3 others), 1 ounce of nuts a day decreased the
incidence of heart disease between 20 and 60 percent.
- Attacks Acne: It may surprise you to know that an
inadequate intake of omega-3 fatty acids contributes to breakout-prone
skin. Trade sugar (and meat) for avocados, walnuts, salmon or trout to
help control acne.
- Clears Cholesterol: Boosts levels of HDL (the good cholesterol) and helps clear your arteries.
- Boosts the Brain: In keeping your arteries clear,
you're immediately improving brain function. They also alter your
neurotransmitters to help reduce depression.
- Enhances Fertility: Improves fertility rates in
both males and females by improving sperm's swimming ability and the
environment for implantation in women.
- A Pregnancy Prerequisite: Omega-3 fatty acids
directly affect brain development, making it crucial for expectant
mothers. Additionally, research indicates they decrease a mother's risk
of depression. When the mother doesn't have enough of these essential
fatty acids, the baby borrows from her. Some prenatal vitamins now
include omega-3s, so be sure to check the label or grab a handful of
walnuts each day.
