With the thousands of supplements available on the market not all are created equally in quality. There are certain products that are of greater value when it comes to enhancing health and longevity. If you’re looking to improve your health and reduce the aging of the body consider what I am going to share in this article. There are specific supplements that can be used to reduce free radical damage, oxidative stress, and chronic inflammation. Mentioned below are ten supplements recommended by Neurosurgeon Dr. Brett Osborn which can sharpen your body and mind thus reducing the chance of serious diseases from developing.
1. Omega-3 Fatty Acids
Omega-3 fatty acids, primarily found in fish oil, are crucial for heart health. They help reduce inflammation, lower the risk of chronic diseases such as heart disease, and support brain health. Regular intake of omega-3s can also help manage depression and anxiety, making them essential for both physical and mental health. Do not buy the first fish oil that you come across. Make sure to buy high quality soft gels and select a source that is mainly high in omega 3 either without omega 6 or with a low ratio or percentage of omega 6. One can safely take between 3,000 mg to 15,000 mg of fish oil per day for general health. Be cautious and discuss with your doctor if you are taking any blood thinners (warfarin) or medications that interfere with blood platelet levels.
2. Resveratrol
Resveratrol is a potent antioxidant found in red wine, grapes, and certain berries. It has gained attention for its potential to extend lifespan by activating certain genes related to longevity. Additionally, resveratrol supports cardiovascular health, reduces inflammation, and may protect against age-related diseases. In addition to anti-inflammatory effects it can influence the expression of several gene products which influence metabolism. Taking 20 mg of Resveratrol a day provides 220 times the amount of resveratrol that would be found in one fluid ounce of red wine.
3. Green Tea Extract
Green tea extract is rich in antioxidants called catechins, which promote heart health, aid in weight management, and improve brain function. The most potent catechin, EGCG, has been shown to boost metabolism and protect against oxidative stress, contributing to overall longevity. EGCG works by protecting cells from lipid peroxidation and DNA damage thought to be integral to atherogenic and neurodegenerative processes. Take 1,000 mg a day of green tea extract or ideally drink multiple or several cups a day to gain the health benefits.
4. Vitamin D3
Vitamin D3 is essential for bone health, immune function, and mood regulation. It helps the body absorb calcium, promoting strong bones and reducing the risk of osteoporosis. Adequate levels of Vitamin D3 are linked to a lower risk of chronic diseases, including certain cancers and autoimmune conditions. Take 1,000 I.U. to 10,000 I.U. per day and check with your doctor via blood testing on what level you have for your supplement needs.
5. Curcumin
Curcumin, the active ingredient in turmeric, has powerful anti-inflammatory and antioxidant properties. It supports joint health, improves brain function, and may reduce the risk of heart disease and cancer. Curcumin also enhances the body’s natural antioxidant capacity, protecting against cellular damage. Researchers are now pursuing the anti-cancer effects of curcumin. Take 800 to 1,000 mg a day. Be cautious of blood thinner medications such as warfarin and medications that interfere with platelet function.
6. B Vitamin Complex
B vitamins play a crucial role in energy production, brain function, and cell metabolism. They help reduce stress, improve mood, and support cognitive health. A B vitamin complex ensures you get a balanced intake of all essential B vitamins, which work synergistically to promote overall well-being. Take a methylated form of B complex for better absorption.
7. Vitamin C
Vitamin C is a powerful antioxidant that supports the immune system, skin health, and a precursor for collagen production. It helps protect against oxidative stress, boosts the body’s natural defense mechanisms, and may reduce the duration of common colds. Vitamin C also plays a vital role in wound healing and maintaining healthy skin. Take two grams a day of vitamin C to maintain skin, tendons, ligaments, and blood vessels.
8. Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals. It supports immune function, skin health, and eye health. Vitamin E may also reduce the risk of chronic diseases, such as heart disease and cancer, by preventing oxidative damage. Aim for 250mg of mixed tocopherols and tocotrienols. Be cautious with vitamin E if you are on blood thinners and medications that interfere with platelet function.
9. Magnesium
Magnesium is involved in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. It helps maintain normal blood pressure, supports bone health, and regulates blood sugar levels. Adequate magnesium intake is essential for reducing the risk of heart disease, diabetes, and osteoporosis. It stabilizes the heart muscle and prevents arrhythmias. It lowers blood pressure by relaxing blood vessels and plays a role in carbohydrate metabolism which reduces one’s risk of osteoporosis by augmenting bone density. Take 1000mg in powder or tablet form before bed time.
10. Probiotics
Probiotics are beneficial bacteria that support gut health. A healthy gut microbiome is linked to improved digestion, enhanced immune function, and reduced inflammation. Probiotics can also help manage conditions such as irritable bowel syndrome (IBS) and may contribute to mental health by influencing the gut-brain axis. Take one to two servings daily of 2 billion CFU bacteria per serving and store them in the refrigerator.
Conclusion
Incorporating these ten supplements into your diet can provide significant health benefits, from reducing inflammation and supporting heart health to enhancing brain function and boosting the immune system. While supplements can be beneficial, they should complement a balanced diet and healthy lifestyle. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your individual health needs and conditions. By making informed choices about supplementation, you can take proactive steps towards a longer and healthier life.
References:
- Osborn Brett. Get Serious: A Neurosurgeon’s Guide To Optimal Health and Fitness. Bothell, WA: Book Publishers Network, 2014. Print.
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