Food Supplements that Help Lose Weight, Lower Inflammation and Reduce Insulin Resistance
|Jump to Recommended Supplements|
1. Concentrated Fish Oil, EPA+DHA
2. Borage Oil, GLA
3. Magnesium Citrate
4. Soluble Fiber Powder
5. Green Tea, EGCG
6. Resveratrol & Pterostilbene
7. Curcumin from Turmeric
8. Ginger Extract
9. Indole-3 Carbinol
11. Extra Virgin Olive Oil
12. Red Pepper, Capsaicin
13. Coconut Oil
14. Vitamin D3
15. Gamma Vitamin-E
16. Alpha Vitamin-E
17. Ester Vitamin-C
18. Alpha Lipoic Acid
|See more recommended supplements in our online store . . .|
The human body requires about 50 nutrients in order to maintain health. This includes a number of minerals like potassium, magnesium, calcium, zinc, manganese, iron, copper, boron, selenium and traces of many more. If you eat a "normal diet" today, you will be very likely to become deficient in magnesium and zinc, as well as some of the other minerals. Many older adults suffer from serious deficiencies of magnesium and zinc, which are associated with development of heart disease, diabetes and cancer. Some scientists say that these diseases are in fact "mineral deficiency diseases."
Eating the normal HFHS Western Diet will also prevent you from getting enough of the anti-oxidant vitamins, including vitamins C, A, E-alpha, E-gamma, the anti-oxidant mineral selenium, and dozens of anti-oxidant plant based polyphenols, including resveratrol, anthocyanin, and quercetin.
Almost all of us do not eat sufficient vegetables and fruit to get the required amount of fiber to maintain health -- from 40 to 60 grams, or about 2 ounces of pure fiber. It would be wise to supplement powdered fiber into your diet, in addition to eating the 10-15 small 3-ounce servings of fruit and vegetables we recommend.
And, perhaps the most important supplement needed for all of us simply -- fish oil, with the preformed long-chain omega-3 fats we need to reduce inflammation generated by our adipose fat storage areas in the body, to reduce the food cravings caused by endo-cannabinoids in our brains, to increase levels of adiponectin, block nuclear factor kappa-B, reduce insulin resistance throughout the body, moderate our mood swings and lower our blood pressure.
In short, we need a wide range of "natural helpers" from concentrated natural nutrients, added to our diet every day. Here is a partial list of the products we recommend for most people. Of course, you should always inform your doctor about any supplement you want to add to your daily health program. Supplements can improve your health many ways, but they can also interfere with medications that your doctor may have prescribed. As your health improves, you may need less medication, or you may need to change your supplementation program, as you and your doctor decide.
A Few Capsules
#1. Take Fish Oil with 3 to 4 Grams of Total EPA+DHA DailyTo accumulate enough EPA + DHA from fish oil you will need to take (4) capsules of triple strength concentrated fish oil. Triple strength fish oil includes 900mg of total EPA and DHA per capsule, out of the 1,400mg total capsule size. Double strength capsules contain about 600mg EPA+DHA out of the total 1,200mg capsule size, while regular fish oil capsules usually contain 300mg of EPA+DHA out of their total 1,000mg size. .Most adults over 40 years old should consider taking at least enough fish oil to ensure they get 2-1/2 grams of total EPA+DHA, although we suggest considering a higher 3-1/2 gram standard and even more for people who are concerned about several conditions existing simultaneously. There are now several well known brands offering triple strength fish oil. We recommend two of them below.
Omega-3 Fish Oil is in our opinion the most important supplement for most adults to add to their daily diet. By the time we're suffering from any of the common degenerative diseases -- such as heart disease, cancer, hypertension, arthritis, Alzheimer's or diabetes -- we have many symptoms caused by chronic sub-clinical inflammation. This persistent inflammatory condition is caused mainly by an imbalance in dietary fats. The sat-fats and omega-6 fats we eat are overpowering the omega-3 fats in our diet. The average American's diet contains 10 to 20 times more omega-6 from vegetable oils than would be healthy, and usually 3 to 5 times more saturated fats from meats and dairy products than it should.
Read our comprehensive report about the health benefits of balancing our omega-6, omega-3 and sat-fats to get and stay healthy. Download and study the comprehensive, authoritative and easy-to-understand Scientific Statement by the American Heart Association called Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease, by Penny M. Kris-Etherton, PhD, RD; William S. Harris, PhD; Lawrence J. Appel, MD, MPH, published in the AHA journal Circulation, 2002 - PDF, 13 pages. If that link is slow or broken, you may download it from us here. In that paper, the AHA discusses why fish oil omega-3's are best compared to other omega-3 sources such as flax seed or nuts, and details the way the long-chain versions of omega-3 found in fish oil called EPA and DHA works in the human body to improve our health. It also establishes their official recommendations for how much fish oil we should consume daily. This report is vitally important for all of us to read, but especially for all cardiologists, internists, general family medicine practitioners, physicians, chiropractors, osteopaths, nutritionists, dieticians, endocrinologists and other health care professionals.
To reduce inflammation, we need to increase omega-3 and decrease omega-6 and sat-fats. The best omega-3's are pre-formed long chain omega-3's from fish oils, which do not require processing by a digestive enzyme called D6D delta-6-desaturase. D6D is usually deficient or disfunctional in middle-aged adults. The human body uses D6D on plant-derived 18-carbon long omega-3 fats to produce two vital kinds of omega-3 called EPA and DHA. These two are called "long-chain" omega-3s, since they are 20 or 22 carbons long. EPA and DHA are required throughout the body for hundreds of uses to keep us healthy. Without them, we become inflamed and unhealthy. As we age, D6D becomes less available to us. We need to consume pre-formed long chain omega-3 from fish oils instead of the shorter versions from flax or nuts. Research shows that a proper ratio of omega-6 plus saturated fats, to total omega-3 in the diet is roughly 1-to-1, with an upper limit of 2-to-1. That means eating about as much vegetable oil omega-6 and animal fat as we do omega-3 oils. For American's who eat fried foods, pizza, steaks, hamburgers, bar-b-que, ice cream, sweet sodas and bakery treats like cookies, pies and cakes, this seems impossible. But that's our goal.
Good and Bad Bats
Where to Buy: We recommend Natural Factors Ultra Rxomega-3 Factors EPA/DHA 900mg with Vitamin D3 Enteric Softgels, 150-Count - about $41.00 per bottle, 37 day's supply at 4 capsules/day. Monthly cost: $33.30 (includes Vitamin D3)
Dr. Murray's Natural Factors brand is highly respected for quality and purity, and is a triple strength concentrated omega-3, which means taking fewer capsules/day. These triple strength concentrated capsules enable us to get the recommended 3.6 grams of EPA+DHA per day by taking only (4) capsules, instead of the 12 capsules from cheaper fish oils. Fewer capsules also means getting less cholesterol and omega-6 that would come from taking 12 capsules of normally concentrated fish oils. Saves money, saves time, and reduces undesired fats, backed by a respected brand. This brand also includes 1,000 IU of important Vitamin D3 in each capsule. At 4 capsules/day that means you will also be getting 4,000/day of the total Vitamin D3 we suggest below for adults, without taking separate pills. That's another reason we suggest buying this brand. The price is a super low Amazon.com value. Each 150 capsule bottle provides about 37 days' supply of both omega-3 and vitamin D3 for one adult. The list price in stores is usually about $57.95, so at this current special price you would save $22.47, or about 39% off retail. That's saving over $260 per year on your most important supplement.
Ingredients per Capsule: Calories (10), Calories From Fat (10), Total Fat (1.5 g, 2%), Cholesterol (5 mg, 2%), Vitamin D3 (1000 IU, 250%), pharmaceutical Grade fish oil concentrate (1407 mg), Omega-3 Fatty Acids (900 mg), Eicosapentanoic Acid (EPA) (647 mg), Docosahexaenoic Acid (DHA) (253 mg). Micro-filtered to remove mercury, lead, cadmium and other pollutants.
Another good choice is the Spring Valley - Fish Oil 1400 mg, Triple Strength, Enteric Coated, 60 Softgels, about $14.07 per bottle, about 15 day's supply at 4 capsules/day. Monthy cost: $28.14 (does NOT include Vitamin D3)
Each capsule contains 1400mg of whole fish oil, including 900mg of long-chain EPA+DHA in each softgel. Like Dr. Murray's brand above, this option is the most concentrated fish oil available without a prescription. Taking only (4) capsules per day will give you the 3.6 grams of total EPA+DHA that the American Heart Association recommends for people with high triglycerides. Metabolic syndrome and insulin resistance almost always involves high triglycerides. So, most diabetics, heart patients and people with other metabolic or inflammatory diseases are likely to fall into this category. Check with your doctor of course before taking this much fish oil. Two bottles of 60 capsules is enough for one adult with high triglycerides, taking 4 capsules/day for a month. This is an economical option for budget minded consumers. Note that there is no vitamin D3 compared with the higher quality Dr. Murray's brand above. Like Dr. Murray's brand, this Spring Valley brand also is micro-filtered to remove mercury, lead, cadmium and other polutants.
#2. Take Borage Oil with 1 to 2 grams of total Gamma Linolenic Acid GLA per day
Where to Buy: We recommend Jarrow Formulas' Borage GLA 240, 120 Capsules - about $21.36. Jarrow Formulas' Borage Oil is an excellent quality brand, often sold in the national chain stores. We highly recommend this product for consistent quality and purity. This price is a super low Amazon.com value. The large 120 count bottle provides about 24 days' supply for one adult at 5 capsules/day. Five capsules will provide over 1.2 grams per day of total GLA. Jarrow has filtered the product to remove hexane that may be present in the raw borage oil products from other vendors.
health benefits of borage oil supplements. Borage seed oil is the most concentrated natural source of GLA, with about 2-1/2 times more than Evening Primrose Oil, and up to 50% more than black currant or other oils. Taking Borage Oil minimizes the total fats you're taking, while maximizing the GLA you're getting. Researchers support daily doses ranging from 1 to 2 grams of total GLA, which would come from taking 5 to 7 capsules/day with 240mg GLA each. Consult your physician as usual before adding this supplement to your daily regimen.
"Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission, and bone mineralization. It is a required cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty acid synthesis, protein synthesis, and glucose metabolism. Magnesium status is also important for regulation of calcium balance through its effects on the parathyroid gland."
- Now Foods
#3. Take Magnesium Citrate, 400mg to 800mg per Day
Where to Buy: We recommend Now Foods Magnesium Citrate, 200mg per Tablet, 250 per Bottle - $12.80. Now Foods is a respected national brand, and this is a terrific low price from Amazon.com. The single 250 tablet bottle is a 81 day supply for one adult at optimum levels (3/day), and 125 day supply at minimum levels (2/day). The capsules can stay fresh for years in storage. We suggest buying several bottles to save on shipping costs. You may also consider our alternative suggestion below that combines magnesium with calcium and phosphorus in chelated forms.
Read this large scientific study about correlations between diabetes and heart disease and calcium a PDF. Another scientific study links magnesium deficiencies to diabetes, high triglycerides, high blood pressure and insulin resistance. Supplementation to optimal levels may help prevent or control these conditions.
health benefits of magnesium supplements. To obtain proper magnesium levels, we suggest taking 400mg to 800mg of chelated magnesium citrate. Chelated minerals are more bio-available than oxide forms. We recommend citrated capsules since they are inexpensive and easy to find in stores. The Now Foods brand is quite inexpensive, and has an excellent reputation for quality and purity. Suggested dose is 1 200mg tablet in the morning and 1 tablet at night about an hour before bed. Consult your physician as usual before adding this vitamin to your daily regimen.
An Alternative OPTIMIZED Suggestion - Chelated Calcium & Magnesium Complex:
Where to Buy: Country Life Chelated Calcium Magnesium Phosphorus Complex, 500mg/250mg/250mg per Tablet - 180 Tablet Bottles - $9.69. Country Life is a respected national brand, and this is a terrific low price from Amazon.com.
Circulating calcium is vitally important in maintaining glucose control due to its role in acting as an ion-pump that assists cellular utilization of glucose in response to insulin. Calcium and magnesium levels tend to decline with advancing age for both sexes, but is especially important for even younger women. Low calcium levels can cause dangerous and bone degredation, leading to hip fractures common to seniors. Calcium and magnesium levels are usually deficient among diabetics, heart disease patients, and cancer patients.
We suggest taking a daily combination of highly absorbable, bioavailable chelated calcium with magnesium and phosphorus. Just 3 capsules/day can provide optimum levels of these minerals for most people. This offer from Amazon.com includes a 180 capsule bottle. EACH 3-TABLET DOSE CONTAINS: 1,000mg Chelated Calcium (as calcium hydroxyapatite, citrate, aspartate, alpha-ketoglutarate & lysinate), 500mg Natural Magnesium with Chelates (as magnesium oxide, citrate, taurinate, alpha-ketoglutarate & aspartate), and 500mg Natural Phosphorus Chelates (as calcium hydroxyapatite). A chelated mineral is formed from combining the mineral calcium or magnesium with amino acids to make them more digestible. Chelating makes minerals more available to all the body's processes, increasing circulating levels by up to 200-300% compared to the cheaper oxide-only forms. This supplement is gluten free, Kosher, and certified vegan. To maximize digestion, take these capsules one at a time with a meal, 2 per day. Consult your physician as usual before adding this mineral supplement to your daily regimen.
of Heart Disease
#4. Take 3 to 4 Teaspoons of Tasteless Fiber Daily, Stirred into Drinks
Where to Buy: We recommend Benefiber Fiber Supplement - 25.6 oz. container, 190 servings - $23.55. Benefiber is about the best quality, and fastest dissolving powdered fiber available. The large 190 teaspoon, 25.6 ounce bottle is a 1 to 2 month supply for one adult.
Lowers Risks for
Heart Disease &
#5. Take Green Tea Extract with EGCG
health benefits of green tea consumption. EGCG and green tea are among the most researched natural foods in the world. Read over 1,200 peer reviewed scientific research summaries about the health benefits of green tea and its active ingredient EGCG at the U.S. National Library of Medicine, PubMed.gov. EGCG is an abbreviation for epi-gallo-catechin-3-gallate. Green tea extracts are about 20 times more antioxidant than Vitamin-C. One capsule of green tea EGCG extract is the rough equivalent of 8 cups of brewed green tea drink. Green tea extracts are usually 50% EGCG with the remaining extract constituents being other polyphenols that are considered helpful, over and above the EGCG itself. Green tea extracts are usually employed by natural physicians in combination with other supplements or medicines, and seldom if ever used alone. Green tea is made from immature tea leaves while they are still young and bright green. Brown and black teas are made from tea leaves that have been aged, smoked, or fermented until their chemical constituents are changed into a strong tasting, roasted or toasted kind of flavor. Green tea maintains its very mild, almost grass-like flavor. To American tastes, the green tea taste is so mild in fact that it is often considered to have no taste at all. However, the mild taste of green tea hides health power that is hard to exaggerate. The secret lies in one substance called EGCG, epigallocatechin gallate. Often sold as a "fat burner" EGCG is better summarized as a pholyphenol which helps the body control inflammation, improves glucose metabolism, reduces blood platelet aggregation or stickiness, returns cancer cells to normal lifespan (by increasing apoptosis), reduces cancer blood supplies (by slowing angiogenisis), slows growth of new tumors (by slowing differentiation), slightly reduces inflammation, moderately improves insulin sensitivity, and moderately improves many other metabolic markers. In clinics EGCG is used to help control diabetes, to help control cancers, to improve patient toleration of many other therapies, etc. We believe that taking enough EGCG can help many people control side effects and reduce symptoms of many inflammatory conditions. Consult your physician as usual before adding this product to your daily regimen.
|Where to Buy: We recommend Now Foods EGCg Green Tea Extract, 180 Capsules (400mg Extract, contains 200mg EGCG) - about $15.38. Now Foods is known for consistently high quality and moderately priced supplements. Amazon.com is a trusted source for fast, reliable and economical shipping. At 3 to 6 capsules per day, the large 180 capsule bottle is a 1 to 2 month supply for one adult.|
|For people sensitive to caffeine, we suggest Lipton Green Tea, Decaffeinated, Tea Bags, 40-Count Boxes (Pack of 6, 240 bags) - about $22.42. Brew the bags 6 to a medium sized pot until very strong, then steep at least 30 minutes. Add lemon slices, orange slices, blackberry jam or mint leafs for added flavoring. For convenient dosing, pour into tall, insulated covered travel mugs and drink 2 or 3 mugs during the day.|
Spice Up Your Diet (and improve your health):
Three spices have consistently been used for hundreds or even thousands of years for their health benefits. Americans seldom use these spices, even though most people are familiar with them. Adding each of these to your supplementation program can provide you with at least some of the benefits enjoyed by people in Asia, South America and Africa. You should always take these spices with at least a few bites of food and a full glass of water, to reduce any discomfort in your stomach. We generally recommend that adults take 1 gram/day of each spice. Consult your physician as usual before adding these products to your daily regimen.
We recommend that most adults add a daily dose of these 3 spice extracts to their diet to ensure that they benefit from the wide range of health benefits associated with all of these powerful, ancient medicinal herbs. During times of extra stresses or concern, doses should be increased. People with chronic conditions may wish to double the recommended doses below.
#6. Take Resveratrol with Pterostilbene, 500mg per Day
Where to Buy: Resveratrol with Pterostilbene, 60 Capsules - about $22.28.
#7. Take Turmeric Yellow Curry, with Curcumin
Where to Buy: Doctor's Best Curcumin C3 Complex with BioPerine, 120 Capsules - about $21.29.
scientists continue to research the latest studies of curcumin from turmeric yellow curry powder and its relationship to cancer (click the link to read abstracts of 1,400 studies at the U.S. National Medical Library PUBMED.GOV). Also, researchers continue to report favorable findings about its many anti-inflammatory healthy aspects in relation to many other concerns. Reading through the available research will convince you that turmeric with curcumin could be part of a healthy diet and an aid to your overall supplement regimen. Each capsule of Doctor's Best Curcumin contains 537mg Turmeric Root Extract, 3mg Black Pepper Extract in each 600mg capsule. Each bottle contains 120 capsules, just over one month's supply at 3 or 4 capsules per day for one adult.
#8. Take Ginger Extract, with Gingerol
Where to Buy: Planetary Formulas - Full Spectrum Ginger Extract, 350mg, 120 tabs - about $9.95
studies about ginger and gingerol at the U.S. National Library of Medicine Medical Library PubMed.gov. Researchers report positive benefits to ginger consumption for a wide range of health concerns, including digestive or hunger complaints, memory enhancement, thermogenesis and circulatory issues. Millions of people who suffer from lack of appetite or nausia take ginger before meals to improve their ability to eat enough to be healthy. Planetary Formulas Full Spectrum Ginger Extract combines an extract concentrated to 5% gingerols with pure, cultivated ginger root, insuring that all important compounds of ginger are captured, for a broad range of ginger activity.
#9. Take Cruciferous Vegetable Extract, with Indole-3-Carbinol
Where to Buy: Vitamin Shoppe brand Indole-3-Carbinol, 200 mg, 60 capsules - about $19.99
600 peer reviewed scientific studies of indole-3-carbinol or I3C from the U.S. National Medical Library PubMed.org. While still controversial, this nutrient may be the most helpful natural product available for these concerns. Researchers suggest taking 3 of the 200 mg capsules per day (morning, noon and night dosing) for help with active concerns, or 1 capsule per day for possible reduction of future risks. Studies of populations who eat large amounts of cruciferous vegetables in their diet consistently show lower rates of cancer. The active nutrient in these vegetables is thought to be indole-3-carbinol.
#10. Take Cinnamon Extract, with Cinnulin PF
Where to Buy: Doctor's Best Cinnamon Extract (Cinnulin PF) 60 Vegcaps - about $12.09.
1,000 peer reviewed scientific studies about cinnamon and cinnamaldehyde at the U.S. National Library of Medicine PubMed.gov. Best cinnamon extract is Cinnulin PF a patented, water extract of cinnamon that contains type-a polymers. cinnulin pf is a registered trademark of integrity nutraceuticals international and is manufactured under us patent #6,200,569.
Read the report from the United States Department of Agriculture, Nutrient Requirements and Functions Laboratory (NRFL) of the Beltsville Human Nutrition Research Center (BHNRC):
"We have published several scientific articles on cinnamon that may be of interest. There is a report in Hormone Research, vol. 50, pages 177-182, 1998, and a second report in the Journal of the American College of Nutrition, vol. 20, pages 327-336, 2001, which illustrate the mechanism of action of the cinnamon. A manuscript containing the structures of the active components is published in the Journal of Agricultural and Food Chemistry, vol. 52, pages 65-70, 2004 (Abstract). Our human study involving people with type 2 diabetes demonstrating mean improvements in blood glucose ranging from 18 to 29%; triglycerides, 23 to 30%; LDL-cholesterol, 7 to 27% and total cholesterol, 12 to 26%, is published in Diabetes Care, vol. 26, pages 3215-3218, 2003."
"We have also shown that the active components of cinnamon are found in the water-soluble portion of cinnamon and are not present in cinnamon oil, which is largely fat-soluble. In addition to ground cinnamon consumed directly, one can also make a cinnamon tea and let the solids settle to the bottom or use cinnamon sticks, which make for a nice clear tea. Cinnamon can also be added to orange juice, oatmeal, coffee before brewing, salads, meats etc. The active components are not destroyed by heat."
"Our recent human studies indicate that consuming roughly one half of a teaspoon of cinnamon per day or less leads to dramatic improvements in blood sugar, cholesterol, LDL-cholesterol and triglycerides. Intake of cinnamon, at these levels, is very safe and there should not be any side effects. There are also companies selling water soluble components from cinnamon that contain the active ingredients with minimal amounts of the components that could be toxic at elevated levels."
"Read more about this in the April 2004 issue of the Agricultural Research Magazine."
-- Richard A. Anderson, Ph.D., CNS Nutrient Requirements and Functions Laboratory
Olive oil is an omega-9 fat, which does not affect inflammation, and may actually decrease inflammation due to its high anti-oxidant polyphenol content
#11. Use Extra Virgin Olive Oil Daily to Replace Other Vegetable Oils
Where to Buy: We recommend buying an economical supply of extra virgin olive oil in cans. Cans protect the sensitive oil from oxidation or damage from light and air during storage in your kitchen. Colavita Extra Virgin Olive Oil, 34-Ounce Tins (Pack of 2) - about $33.99.
full report on the history and health aspects of olive oils. We suggest that most people use olive oil for cooking and in vegetable or salad dishes, exclusively where possible.
Colavita is one of the best quality and most popular brands of extra virgin olive oil, available around the world. Colavita's excellent quality, delicious extra virgin olive oil is imported from Rome, Italy. These (2) 1-litre sized cans of their oil should last most families about one full year. A litre is just over a quart, 34 ounces. Store the cans away from heat, under a kitchen cabinet where temperatures are cooler. Keep the container's push-down cap tightly closed after opening.
#12. Take Cayenne Red Pepper, 1 or 2 Capsules per Meal
Where to Buy: We recommend Nature's Way Cayenne Pepper, with Standardized Capsaicin (450mg), 180 Capsules - about $9.04.
The Western diet has become a diet of bland, tasteless foods, with little color, low nutrient density and high glycemic content. In short, our foods are not only boring, they are also lacking in any significant nutritional content. Scientists now know that the best diets are high in colorful, spicy foods , with chewy, crisp fresh vegetables, fruit and nuts. Adding a capsule or two of cayenne red pepper to each meal will help you increase the nutrient, stimulative value of your meals. Be sure to take on a full stomach, to avoid stomach upset. We also suggest that you take daily doses of turmeric yellow curry with curcumin, cinnamon, garlic and ginger to complete your spicing regimen. Taking a few of these capsules with each meal is easy to accomplish, and will significantly improve your vitality in many ways. See the research linked at Pubmed.gov above for hundreds of ways capsaicin improves your health.
#13. Use Coconut Cooking Oil sparingly, for high temperature sautes and stir-frying
Where to Buy: We recommend Nutiva Organic Extra Virgin Coconut Oil, 54-Ounce Jar - about $23.76. Nutiva Coconut Oil is one of our most popular supplements. Your cooked dishes will taste delicious, and your health should improve! This large 54-ounce jar is enough coconut oil to last about 4-5 weeks or more, used at one ounce or less per day as we recommend in your cooking.
full report on the health benefits of extra virgin coconut oil. We recommend that most adults use coconut oil moderately in small amounts for cooking, up to one or two tablespoons per day. Consult your physician as usual before adding this product to your daily regimen.
#14. Take Vitamin-D3 Cholecalciferol: 5000 IU per Capsule for adults and 1000 IU for children
Where to Buy: We recommend for adults the 5000IU size Now Foods Vitamin D3, 240 capsules - about $9.46, or our recommended Children's Dose NOW Foods Vitamin D-3 1000 IU, 360 Softgels - about $7.97. Now Foods is a respected national brand, and these are terrific low prices from Amazon.com. The large 240 capsule bottle contains an 8 month supply for one adult, and the 360 count bottle of the 1000IU contains about almost a year's supply for one child.
health benefits of Vitamin-D3 supplementation. We recommend from December through March each year -- that most adults take 4,000 IU to 6,000 IU per day, and that children be given 1,000 to 2,000 IU per day after 2 years old.
What does "IU" mean in milligrams? Some vitamins are measured in International Units, or IU. Vitamin E and Vitamin D3 are two of these vitamins. Officially, 1 IU of Vitamin D3 is the equivalent of 0.025mg. That means the 5,000 IU adult daily dose could also be expressed as 125mg, and the 1,000 IU child dose as only 25mg. The use of "IU" is merely a conventional way of describing the dose, but milligrams or "mg" could also be used.
Consult your physician as usual before adding this vitamin to your daily regimen. People who have chronic diseases like diabetes, arthritis, cancer or heart disease, or who suffer from AIDS or other immune conditions may consider taking Vitamin D3 supplements all during the year. Also people who live well above the 35th parallels in the Southern Hemisphere or Northern Hemisphere may consider taking this supplement all through the year, regardless of their current health status.
#15. Take Gamma Vitamin-E to Fight Nitric Oxide Free Radicals and Ageing
Where to Buy: We recommend Jarrow Gamma E 300mg, 120 Capsules (4 month supply) - about $15.77
Alpha and gamma forms of vitamin-e are used by different organs in the body in different ways to fight oxidation and aging, so most of us should consider taking a dose of each of these important nutrients every day. Read our full report on the health benefits of vitamin-e. We suggest taking one capsule of the 300mg vitamin-e per day for most adults, plus one capsule of the alpha form of vitamin-e shown below. The single bottle of Jarrow Gamma E 300 shown here is enough for 4 months for one adult.
#16. Take Alpha Vitamin-E to Reduce LDL Cholesterol Oxidation and Risks for Atherolsclerosis & Heart Disease
Where to Buy: We recommend Jarrow Alpha E 400 IU, 250 Capsules (4 month supply) - Choose 2 or more bottles, about $15.01 per bottle of 250 capsules.
full report on the health benefits of vitamin-e. We suggest taking one capsule of the 400 IU vitamin-e per day for most adults, plus one capsule of the gamma form of vitamin-e shown above. The single bottle of Jarrow Alpha E 400 shown here is enough for 4 months for one adult. You may order several bottles using the link provided. as you wish.
for 240 Capsules
#17. Take Ester Vitamin C, from 1 to 2 Grams per Day
Where to Buy: We recommend Ester-C The Better Vitamin C, 1000 mg, 120 Tablets (Pack of 2) - about $27.28 for 2 bottles.
full report on the health benefits of vitamin-c. We suggest taking one tablet of the 1,000mg vitamin-c, twice per day for most adults. This offer provides 240 one gram tablets. This is a 4 month supply for one adult taking 2 tablets per day. Monthly cost, about $6.80 per month.
in All Tissues,
Nerves & Brain
#18. Take Alpha Lipoic Acid, 600mg, 1 to 3 Times per Day
Where to Buy: We recommend Doctor's Best Alpha Lipoic Acid, 600mg, 60 Vegetarian Capsules - about $12.03.
A 1 month's supply for one adult taking 2 per day.
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* All information on Level1Diet.com is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.