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% Daily Value (DV). In addition, avoid mega doses, such as supplements containing 500% 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 2 doses. Take half in the morning, and half at night since your body can only absorb so many vitamins at a given time.
2. Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the superstar fats that boost your brain, protect your heart and arteries, fight wrinkles, lubricate your joints and more. There are 3 types of omega-3 fatty acids:
- 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 1 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.
Click here to read more about the wonders of omega-3 fatty acids.
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.