In an ideal world, the food you eat would provide all the vitamins, minerals and micro- and macronutrients needed to power your body. But research shows that when it comes to the recommended dietary allowance of nutrients — that’s
the minimum you should get — well, 99.9 percent of American folks fail to take in 100 percent of what’s recommended, and only 7 percent get more than 20 percent.
The Power of the Fab 9 Supplements Because many folks don’t get the needed nutrients, taking supplements is an important way to fight deficiencies.
The Fab 9 Supplements help protect your gut biome and fight off infection and chronic illnesses, such as cardiovascular disease, diabetes and depression. These nutrition boosters should be routine for most men 35 and older and women 45
and older; they’re low- or no-risk or the benefits outstrip the risks.
No. 1 Vitamin D-3: Between 67 and 93 percent of Americans are vitamin-D deficient, with a blood level below 30 ng/ml. A blood level of 35 ng/ml protects you against cancer, helps protect arteries from the effects of aging, reverses diabetes
and protects against erectile dysfunction. So get a blood test annually to find out what supplementation you need to boost your level to 50-80 ng/ml. Until then, start taking 1,000 IU daily.
No. 2 Multivitamin: Split a multi; take half in the morning, half at night (keeps nutrient blood levels constant). Stick with a multi that has nutrient doses close to their RDA — super-spiking one nutrient can throw off the working relationship
between nutrients and do more harm than good. And there is good! For example, taking a multivitamin for 20 years decreases cancer rates —18 percent for non-prostate cancers in men over 70 — and decreases cardiovascular disease
by over 25 percent.
No. 3 and No. 4 Calcium citrate and magnesium: Calcium protects your health in many ways, including building bone strength. Generally, folks get about half the daily calcium they need (around 1,200 mg), so take a 600 mg supplement.
Taking 300 mg magnesium daily helps counteract the constipation associated with taking calcium. It also helps regulate muscle and nerve function, blood sugar levels, blood pressure and is important in making protein, bone and healthy
No. 5 DHA omega-3: DHA is the part of fish oil that’s brain food and is one of five elements that protect your eyes from macular degeneration. The carotenoids lutein and zeaxanthin; avoiding secondhand smoke; and wearing sunglasses are
the other four! Take 900 mg daily or eat 12 ounces of salmon/sea trout weekly.
No. 6 Low-dose aspirin (81 mg): Taking two 81 mg aspirin (not enteric/coated) daily — one in the morning, one at night — protects against nine cancers, including breast, prostate and colon, as well as heart- and artery-related conditions such as stroke, impotence and deep-vein thrombosis. Benefits exceed risks for the typical man over 35 and woman over 45 — but gastro upset and bleeding can happen, so check with your doc before taking. If you do take aspirin, have a half glass of warm water before and after each dose. Take aspirin consistently; if you forget it for two days, there’s a risk of rebound clotting.
No. 7 Omega-7s: These fatty acids seem to decrease inflammation and insulin resistance. We suggest 420 mg of purified omega-7 daily.
No. 8 Probiotics: Probiotics (goodfor-you bacteria in cultured yogurt) help metabolize the youth- and energy-giving benefits in foods. Eating over four ounces of red meat or six ounces of pork weekly changes the bacterial makeup in your gut and produces chemicals that contribute to arterial aging, heart attack and stroke. Take a daily probiotic (lactobacillus or spore form) containing 4 billion colony-forming units.
No. 9 Coenzyme Q10: This coenzyme decreases the side effects of LDL-lowering statins and may reduce your risk of diabetes and hypertension. It seems to work by helping restore vigor to your mitochondria — the energy centers of
each cell in your body. We recommend 200 mg daily.
Bonus: NAD+ is a coenzyme essential for delivering nutrients to cells, but we’ll explore its benefits another time!
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Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
© 2017 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc
This column is sponsored by your local choice for healthy lifestyle products -Nutter's Bulk and Natural Foods
365 36th St. W, Prince Albert, SK
Phone: (306) 922-3835
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