Are you suffering from information overload regarding what supplements you need? Dr. Oz clears up the confusion.
Every day Dr. Oz dispenses a wealth of innovative tips so you can live your healthiest life. But keep in mind, you do not need to do or try everything that's recommended. Take supplements, for example. While Dr. Oz frequently reports on the benefits of various supplements, he by no means expects you to take every single supplement that's mentioned on the show.
To clear up any confusion, follow this rule of thumb: As a baseline regimen, avoid taking more than 5 different supplements per day. By doing so, you could risk potential negative pill interactions, so always discuss with your doctor or pharmacist first.
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
While ideally the majority of your nutrients should come from a healthy diet rich in fruits and vegetables, a multivitamin makes sure nothing falls through the cracks. A multi ensures that you get all the essential vitamins and minerals recommended for each day, keeping your engine running smooth and adding protection against chronic illnesses such as breast cancer, colon cancer and heart disease.
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 percent Daily Value (DV). In addition, avoid mega doses, such as supplements containing 500 percent 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 two doses. Take half in the morning, and half at night since your body can only absorb so many vitamins at a given time.
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 one 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.