“What Vitamins Should I Take?” is the most common question I get as a Naturopathic Physician.
I believe that the average person that doesn’t eat “perfectly” i.e.:
- Eats the “Basic American Diet” (BAD) of white refined, processed foods
- Doesn’t consume 5-9 servings of fruits and veggies daily
- Eats Fast Food several times a week
- Does not achieve 25 grams of fiber daily (most Americans get about 9 grams)
- Drinks, smokes, or uses drugs
- Doesn’t exercise
- Feels chronically fatigued
- Are over the age of 65… or just feel like it!
… should be on a “Basic 7” supplement protection plan.
You may want to take other supplements beyond these, of course. But these 7 are the minimum I suggest.
7 basic supplements you should probably be taking
Basic Supplement #1: A multivitamin
A whole food, high quality multivitamin taken as directed (to save money you can take half the recommended dose unless you’re fatigued or don’t eat well.)
Basic Supplement #2: Fish Oil
Take 1 tsp of fish oil daily or 1-2 capsules daily with food. Those with inflammatory disease need 1-2 tablespoons or capsule equivalent. (Fish oils made from the liver of fish such as cod liver oil are NOT for pregnant women due to high vitamin A content.)
Basic Supplement #3: A probiotic
Take 1 quality probiotic capsule a day. Twice daily if IBS, colitis, chronic diarrhea, constipation, food allergies etc are a problem. Especially if you don’t eat a daily dose of fermented foods such as yogurt, kefir or kim chee.
Basic Supplement #4: An antioxidant formula
Take an Antioxidant formula if your not eating plenty of fruits and veggies every day (most of us) or suffer from an inflammatory condition.
Basic Supplement #5: Fiber
Take a fiber formula or I prefer 1-3 tablespoons of freshly ground flaxseeds.. Purchase flaxseeds at a natural grocery store in the bulk section and grind in a coffee grinder right before adding to a smoothie, yogurt, juice, soups, or salads… just don’t heat them over 100 Fahrenheit.
Basic Supplement #6: An Anti-stress Formula
If stress is zapping your energy a anti-stress or anti-anxiety formula can help. if stress is zapping your energy.
I love the herb schisandra for most patients as stated in my article “The Fifteen Best Herbal Sedatives to Take the Edge Off .”
Basic Supplement #7: Protein Powder
Most vegetarians (or those who just don’t eat a lot of protein rich foods) should consider a protein powder supplement to insure the proper amino acid profile. This is VERY important for the average vegan.
Especially improtant if you tend to get sick often, feel tired constantly, have weak and brittle hair and nails
This simple plan should keep the average person feeling fabulous, energetic, and help PREVENT disease. Remember to take your supplements WITH food unless otherwise stated so that the body can optimally utilize and digest them.
Dr. Nicole Sundene is a Naturopathic Physician and a graduate of Western Washington University for her undergraduate degree, and Bastyr University for her Doctorate of Naturopathic Medicine.
She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.
Dr. Sundene’s goal with Kitchen Table Medicine is to provide readers with the missing link in their health care experience. She works hard to share with everyone her latest health-promoting finds, tips, and tircks so that they can get the most out of life. Her mottos are “No hype...only help” and “Progress not perfection right?”
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Fish oils generally don’t contain any vitamin A, although cod liver oil does. Pregnant women definitely need a fish oil or krill oil omega-3 supplement. And the prescription form is junk.