Health Lifestyle – Chapter 6

The Top Supplements Recommended For Adults

Vitamin D3 – 5,000 IU/day, 1 tablet

Vitamin D3 is important for the function of the immune system, the endothelial cells lining blood vessels, pancreatic beta cells, and brain neurons.  Vitamin D may also help blunt the immune system-mediated inflammatory response that causes atherosclerosis and congestive heart failure. For most people to reach the optimal vitamin D blood level (25-hydroxyvitamin D) of approximately 50 ng/ml they should take around 5,000 IU/day, ten times the government’s recommended dietary allowance (RDA). People with cancer, chronic illness, and neurodegenerative diseases should take sufficient vitamin D to attain a level of 80 ng/ml (which requires 8,000-10,000 IU/day).

Vitamin C 1000-4000 mg/day

Vitamin C, a super antioxidant, is one of the safest and most effective nutrients.  It enhances the immune system and the cardiovascular system.  It helps with prenatal health problems, eye disease, cancer, stroke and even helps to shrink wrinkles.  In many studies, a higher levels of blood vitamin C has been associated with a better overall state of health.

Iodine – 12.5-15 mg/day, one Iodoral tablet

Iodine is essential for thyroid functions and as an antioxidant, in preventing and treating fibrocystic disease of the breast, and in preventing and treating cancer. In the right dose, iodine helps keep the immune system healthy, and it provides antiseptic mucosal defense in the mouth, stomach, and vagina.

Vitamin K2 – 90 mcg/day, as menaquinone-7, 1 tablet

Vitamin K comes in two basic forms, K1 and K2. K1 is a cofactor for blood coagulation. K2 activates a protein which enables it to bind and remove calcium from blood vessels and thus prevent the formation atherosclerotic calcific plaques. Vitamins D and K2 work together in this regard.   Menaquinone-7, the natural form of vitamin K2, is better than synthetic menaquinone-4, the more widely marketed form of vitamin K2.

Magnesium (Mg) –500-1000 mg/day,  preferred as Magnesium Citramate

80 percent of the enzymes in the body need Mg in order to function. Mg deficiency can affect every organ system in the body. In skeletal muscles, Mg deficiency causes twitches, cramps, back aches, neck pain, and tension headaches. In the heart, Mg deficiency can cause angina (from spasm of the coronary arteries), high blood pressure, and rhythm disturbances, including sudden death.

Alpha Lipoic Acid (ALA) – 600 mg/day for men; 300mg/day for women

ALA is one of the most powerful antioxidants in the body and restores other antioxidants when oxidized (vitamin C, vitamin E, coenzyme Q10, and glutathione) back to their functional, reduced antioxidant state. ALA aids glucose entry into cells, improves insulin sensitivity and reduces the risk of diabetes. It protects brain cells by blocking excitotoxicity, chelates (removes) mercury from the body, and reduces the risk of atherosclerosis. ALA also plays an integral role in producing the energy molecule adenosine triphosphate (ATP).

Coenzyme Q10 (CoQ10) – 200-400 mg/day, as Ubiquinol

CoQ10 is a strong antioxidant and removes oxidized low-density lipoproteins (LDL), a leading culprit in atherosclerosis. CoQ10 also plays a critical role in mitochondrial energy production.  The hearts in people with congestive heart failure, and the brains in those with Parkinson’s disease lack CoQ10 High doses of this supplement (800-1,200 mg/day) effectively treat these diseases. Even in these doses CoQ10 has no side effects or toxicity. Ubiquinol is the reduced, antioxidant form CoQ10.

L-Carnitine – 500-700 mg/day

Fats supply most of the fuel that heart muscle cells use, and L-Carnitine is needed for cells to metabolize fats  As is the case with CoQ10, people with congestive heart failure also seem to have low levels of L-carnitine in their heart muscle cells.

Omega 3 fatty acids:  EPA 850-1080 mg/day ; DHA – 1,050 mg/day (in 2 tsp Quantum Cod Liver Oil)

These two essential, Omega-3 fatty acids promote cognitive and neurological health, and they prevent heart disease and cancer. DHA influences brain cell signaling, receptor expression and function, and neurotransmitters.   EPA thins the blood. Both regulate the expression of many genes involving antioxidant capacity and oxidative stress response, others that control cell signaling and proliferation, and genes that produce chemicals which reduce inflammation and improve blood flow through the coronary arteries and other blood vessels.

Resveratrol 100 mg/day

Resveratrol seems to act as an anti-aging substance, a potent antioxidant, an anti-inflammatory agent (COX-inhibitor), liver detoxer, brain plaque cleanser, and mineral chelator. It also normalizes blood sugar.

Zinc (with copper) 50mg/day

Zinc, a super antioxidant, has been found to improve cardiovascular, reproductive and immune health, helps with brain function, increases sensitivity to insulin, helps to prevent diabetes and helps in prevention of cancer,


Reference:  See Dr. Jonathan Wright’s Articles on Supplements

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