Top 12 Daily Supplements

Yesterday, I shared my favorite post work out (or anytime) recovery shake recipe. If you have a favorite shake idea, post it in the comment section and I’ll try it out.

Another question I am often asked is “What supplements do you take?”

Here is my list of daily supplements, along with a few bonus supplements I take when the need arises.

  1. Multivitamin-I use the multivitamin from LEF.org.  I have used many brands, and this is one of the best because of the potency, purity, and bioavailability.  Steer clear of any multivitamins you find in grocery stores or commercial places like GNC.  It’s usually junk.  The only multivitamins I would consider using would be the one I’ve listed or one manufactured by USANA, Douglas, Poliquin, or Mercola.
  2. Double Distilled Fish Oil is crucial to good health and longevity. I generally take 6000-7000 mg daily, and I also use the fish oil capsules from LEF.org. I have no financial interest in this organization, but their research and products are excellent.
  3. Probiotic are important for our immune system and overall health. About 80% of our immune system is found in the gut, and antibiotics can really wipe the healthy bacteria out for awhile.
  4. Vitamin C (Ascorbic Acid) is the most potent form of Vitamin C. I use 4000mg or more on a daily basis and way more if I feel something coming on (like a cold).  I have been known to take up to 40 GRAMS in a day, and I avoided taking antibiotics.  In fact, I felt much better from a terrible upper respiratory infection that evening, which was a good thing since we were on vacation!
  5. Spirulina is an excellent way to support detoxification and is the perfect protein. I use about 2 grams a day.
  6. Carnitine and Alpha Lipoic Acid (ALA) make a potent anti-aging/longevity combination, more commonly known as ALCAR. I usually take both of these together twice a day, and I use Doctor’s Best.
  7. Glutamine is the most important antioxidant compound for muscle recovery.  I talk more about this in my post on post workout recovery shakes.
  8. Glycine is a precursor for glutathione.  I also talk about this in the post on shakes.
  9. Vitamin D3 is one of the most common, dangerous vitamin deficits in our country. It’s important to have your Vitamin D levels tested before supplementing so that you can take the appropriate amounts.  Optimal Vitamin D3 levels are correlated with a 70% overall decreased risk for cancer.  We are outside on the boat enough that I stop taking high amounts of Vitamin D3 during the hot months, but I generally get at least 2000 mg a day.
  10. CoQ10 is needed by every single cell in your body.  Considering the fact that you are comprised of over 100 trillion cells, that would make it pretty important.  Statins deplete the CoQ10 levels in our bodies, so consider this before taking statins, and supplement daily with this nutrient.  I typically take 3000-4000 mg, though I should probably be taking more.

Bonuses:

  1. Phosphatidyl Serine (sometimes referred to as Seriphos) can deactivate cortisol.  If you have high cortisol levels related to intense exercise or emotional stress, this is an excellent supplement to use.  I generally take about 500mg after a longer run or in the evening if I am feeling run down.  The brand I use right now is Doctor’s Best.
  2. Green Tea Extract is an excellent supplement for longevity, and it holds countless other health benefits. I use this when I can remember to take it!

I am always amazed when some people respond, “I am not going to swallow that many vitamins.  No way.”  These are usually the same people who have no problem swallowing an entire bag of Fritos or a double cheeseburger in one sitting.  It’s not tough to swallow a bunch of vitamins, especially when you know what they do for you.

If you take nothing else, be sure to use a good multivitamin and fish oil. Vegetarians can use milled flax seed instead, but despite what most people believe, this isn’t as good of a source of Omega 3.  Your body has to convert the type of Omega fat to DHA, and if you’re under chronic stress, your body may not be able to do this due to lower stores of Vitamin B.

That’s all for today, ladies.  I hope this gives you an idea of what you should be taking to maintain optimal health and longevity (multivitamins are correlated with longer telomere length, or a longer life).  Contrary to what most people believe you won’t get everything you need from food-not even close.  Eat well and take the right stuff, and you’ll live better.  Ta-ta for now!