By Michael A. Smith, MD
So here is my supplement regimen. It’s what I take every day and why I take it. However, I want you to know something: My regimen is dynamic and changes from time to time.
Why? Because my body changes. And that means that my regimen needs to change to meet my needs. So with that said, nothing is set in stone except for the foundational supplements. Let’s start there.
My Foundational SupplementsI have four foundational supplements, and I never miss a day taking them. I consider them “foundational” because just about all body processes rely in some way on the nutrients contained within each foundational supplement. These four supplements are the building blocks of health and wellness.
1. Multivitamin — This goes without saying. I know that my body needs optimal doses of all vitamins and minerals. Now, my diet is pretty good. It mostly contains organic, high-fiber, low-sugar and low-fat foods. However, I also know that our soils are nutrient poor. Which means the food we eat does not provide the vitamins and minerals we need at the right doses. So for this reason, I take a daily multivitamin.
2. Ubiquinol CoQ10 — This co-enzyme is used by most cells to create cellular energy. Without energy, my cells cannot function. This means eventually that my body as a whole can’t function. Studies show that with age, CoQ10 levels drop. I take 200 mg a day. This is the right does for me because I took a CoQ10 blood test that pinpointed my appropriate, individualized dose.
3. Omega-3 Fish Oil — I take 4 grams a day of omega-3 fats. Never miss a day. Omega-3 fats help my heart, my brain and ease inflammation1 (inflammation that comes from age and toxins and other pollutants). This is a must for everyone at least in my professional opinion. Don’t like fish? Fine. You can take plant-based omega-3 fats or even an algae-based formula. Just take them every day.
4. Probiotics — These healthy gut bacteria are essential for proper digestion, absorption of nutrients, and elimination of wastes. Age and chemicals (including antibiotics) wipe them out. The only way to get them back is to replace them.
That’s it. I will always take these four supplements. I don’t care what happens to me or what I may go through or how my body may change. These four foundational supplements will not change.
My Preventive SupplementsHeart disease and dementia run in my family. Naturally, I want to protect myself from these pathologies. So after my foundational supplements, I take the following:
1. Pomegranate, Super Oxide Dismutase, and Black Tea Theaflavins — All three improve endothelial cell function.2,3,4 Additionally, they are powerful antioxidants that can prevent the oxidation of lipoproteins. This will help to keep my arteries clean. Luckily, all of my lipid panels to date are optimal.
2. Curcumin from the Indian spice Turmeric —Curcumin activates immune cells called macrophages that help to clear abnormal protein deposits in the brain.5,6 These are the deposits implicated in Alzheimer’s disease.
3. Blueberry extract — Brain food! I eat a lot of the berries as well. The best ones come from Alaska. The harsh weather produces a blueberry loaded with brain-healthy antioxidants.
I also take vitamin D (up to 5,000 units a day) and DHEA (Dehydroepiandrosterone). My DHEA levels were below-optimal two years ago, so I started supplementing with it. I will continue to monitor all of my hormones and replace them as needed.
My Optimization SupplementsHere’s just a quick listing of all the “extra” supplements I take. For the most part, I take them because I like them. If I stop taking a supplement, it usually comes from this category:
1. Mixed berry extract — Extra antioxidants.
2. Additional vitamin C — I take 4,000 mg a day for the immune-boosting and heart-protective properties.7,8
3. Green tea extract — I hate to drink it. Can’t stand the taste. But it’s so healthy, I take an extract. I like it because I believe it supports healthy cell growth and repair.9
4. Boron and lycopene — To provide prostate support.10,11
And there you have it, my supplement regimen. What do you think? What would you change or add? Please share your opinion with us in the comments section below!
- Public Health Nutr. 2006 Dec;9(8A):1136-40.
- Nitric Oxide. 2006 Nov;15(3):259-63.
- Eur Ann Allergy Clin Immunol. 2007 Feb;39(2):45-50.
- J Nutr. 2003 Oct;133(10):3293S-3297S.
- J Alzheimers Dis. 2005 Jun;7(3):221-32.
- J Biol Chem. 2005 Feb 18;280(7):5892-901.
- Am J Clin Nutr. 1980;33(1):71-76.
- Epidemiology. 1992;3(3):194-202.
- Expert Rev Anticancer Ther. 2006;6:507–513
- Cancer Lett. 2004 Dec 8;216(1):21-9.
- BJU Int. 2003 Sep;92(4):375-8; discussion 378.
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