Important Supplements

IMPORTANT SUPPLEMENTS
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. Here in West Marin we are 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 - spring is on its way. And remember to give thanks to your local farmers, especially organic farmers, for their hard work and provisions.

WOMEN 18-50
*Multivitamin (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 – 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 twice a day is ideal
*Fish oil capsule – 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 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 – if diet is haphazard
*Calcium and magnesium as above
*Vitamin D, Vitamin C, Probiotic -the same as for women under 50.
*Fish Oil capsules 2 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–if diet is haphazard
*Vitamin D – 1000 IU -2000- 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 - or eat fish 2-3 times a week
*Probiotic on arising

MEN OVER 50
*Multivitamin without iron–if diet is haphazard
*Vitamin D , Vitamin C, Probiotic, the same as for men under 50
*Fish oil capsules 2 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 back issues on this blog