News & tips on health, fitness and nutrition

Tuesday, December 21, 2010

The Supplements Everyone Needs

Very few of us get all the nutrients we need from food alone. Dr. Oz recommends these supplements to help keep you healthy.

Many of us are lacking some essential vitamins and nutrients from our diet and supplements are our best bet to get all of the nutrition we need. However, it can be difficult to know which supplements are the best and there are a ton of choices on the vitamin aisle. Dr. Oz clears up the confusion today with his list of the top 5 supplements we all need.
dr oz vitamins
  1. Multivitamin - A study of millions of people revealed that fewer than 1% get the nutrition they need from diet alone. Dr. Oz recommends 100% of the 12 essential minerals and vitamins such as vitamins B, C, E and zinc. He says to stay away from the megadose vitamins and stick to 100% vitamins. He also says it's best to take half in the morning and the other half at night for best absorption.
  2. Calcium Cocktail - To develop and maintain strong bones, muscles and teeth, calcium needs to be combined with magnesium and vitamin D. Dr. Oz says you need 600 mg of calcium with 400 mg of magnesium, and 1,000 IU of vitamin D for the most benefit. He says that calcium should be taken separately from your other regular vitamins because it can block absorption of some nutrients, so take it 2 hours after eating.
  3. Vitamin D - This nutrient is necessary to help the body absorb the calcium supplements we take. Vitamin D is needed to maintain the health of your immune system, nervous and muscle systems, and blood vessels. We generally don't get enough of our vitamin D from sunlight, and it's known to play a part in preventing certain cancers. It's fat soluble so it's best to take it with a little fat like milk or yogurt.
  4. Fish Oil - The omega-3 fatty acids found in fish oil are needed for the best function of the heart and brain. They're associated with a 32% reduced risk of breast cancer, and the daily dose should be about 600 mgs of the omega-3 DHA. It's best to take fish oil with breakfast to avoid the 'fishy burps' which some people report after taking the supplement without eating.
  5. Baby Aspirin - Dr. Oz says that although this is not really considered a supplement, but it is shown to help prevent heart attacks. Recent studies also point to another benefit of aspirin. It's been shown to help prevent nearly every cancer. Dr. Oz says 2 baby aspirin every day, but you should still talk to your physician before starting an aspirin regimen.

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