Supplements .........

 

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.