Dear Readers:
This is a summary of a talk I gave at Commonweal on March 7, 2010. Below are some suggested supplements that may help to give you maximum health. However, eating a good diet is the first key to health. This country is blessed to have great organic farmers giving us wonderful vegetables and fruits. Have these every day, along with local diary products and eggs, and small amounts of poultry, fish, and meat. Walk, run, or bike— And remember to give thanks to your local farmers, especially organic farmers, for their hard work and provisions.
WOMEN 18–50
*Multivitamin with iron: Take daily. For folic acid in case of pregnancy. Folic acid helps prevent birth defects. Multis should contain iron because of menstrual blood loss.
*Calcium: 600–1000 mg daily—to get 1200 mg from pills and diet. Calcium helps bone strength and may help with premenstrual tension.
*Magnesium: 300–350 mg daily. Magnesium helps bone strength and has numerous positive effects on the body.
*Vitamin D: Take daily. 1000–2000 IU—or enough to keep blood level of 25 hydroxy vitamin D 35–40 ng/ml. People with darker skin may need more D to get to these levels. Vitamin D helps with bone strength, prevention of infection and cancer, and keeps your brain sharp.
*Vitamin C: 500 mg daily—taking 250 mg twice a day is ideal.
*Fish oil: Capsule daily—or eat fish 2–3 times a week. The omega-3 fatty acids in fish oil help your heart and are important for your brain and mood.
*Probiotic: Daily on arising. These contain beneficial bacteria that help your immune system fight off colds, and infections of the vagina and bladder.
WOMEN OVER 50
*Multivitamin without iron: Take daily if diet is haphazard.
*Calcium and Magnesium: As above.
*Vitamin D, Vitamin C, Probiotic: The same as for women under 50.
*Fish Oil capsules: Two daily.
*Vitamin B12: 500–1000 mcg sublingually once or twice a week. A level of 500pg/ml is desirable. As you get older, you may not absorb this essential vitamin from the meat, fish, dairy, or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
MEN 18–50
*Multivitamin without iron: Take daily if diet is haphazard.
*Vitamin D: Take daily. 1000–2000 IU—or enough to keep blood level of 25 hydroxy vitamin D 35–40 ng/ml. People with darker skin may need more D to get to these levels.
*Vitamin C: 500 mg daily—taking 250 twice a day is ideal.
*Fish oil: Capsule daily—or eat fish 2¬¬–3 times a week.
*Probiotic: Daily on arising.
MEN OVER 50
*Multivitamin without iron: Take daily if diet is haphazard.
*Vitamin D, Vitamin C, Probiotic: The same as for men under 50.
*Fish oil capsules: Two daily.
*Vitamin B12: 500–1000 mcg sublingually once or twice a week. A level of 500 pg/ml is desirable. As you get older, you may not absorb this essential vitamin from the meat, fish, dairy, or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
Sadja Greenwood, MD, MPH
For more information, go to Sadjacolumns.blogspot.com
