Many of my clients ask me for a basic guide as to what supplements that they should or shouldn’t take. Unfortunately, it’s not that easy, as there are no clear rules or guidelines. While supplements ARE regulated by DSHEA (oh yes!), their health benefit claims, disclosures, ingredients, and prices vary greatly. Click here for more on DSHEA. So what’s a health-conscious consumer to do? For most individuals who are relatively healthy and have general fitness needs, they can cover their requirements with a focused group of five high-quality, liquid supplements, including (1) a multi-vitamin PLUS minerals, (2) a calcium supplement providing between 1,200 and 1,300 MG a day (broken into at least 2 doses), (3) Omega IIIs, (4) anti-oxidant, and (5) vitamin D3. And, the total monthly costs for this regimen, if you’re smart and do your homework (hint, hint), will come in under $150. Now that may seem high for some of you, but let me tell you that I currently spent $350 a month, and wouldn’t compromise a penny of it. Not at all! If you’re committed to your Kirkland/Costco vitamins or other bulk version, then skip this post, and just keep moving…please! If you want some guidance in selecting the right supplements, contact me at zealintime(at)yahoo.com or via this website, www.vibrancycoach.com. I’ll definitely hook you up!
Some important considerations, details, and alternatives below:
- The themes: (1) high-quality, (2) rapid absorption (body can absorb it) and (3) high bio-availability (body can use it once it’s absorbed).
- High Quality. Supplements are regulated, not by the FDA, but by DSHEA ac, so they can vary greatly in quality and efficacy, but are still held to some pretty high standards. Look for manufacturers that have been around a long time and have a solid track record.
- Absorption. Most vitamins are coated with binders and fillers and literally become “bed pan bullets”. Ever wonder why the percentages of the Recommended Daily Allowance (RDA) are so HIGH on these products? ….Because your body can only absorb 10-15% of these products! Try digesting some granite – it’s just about as easy.
- Portability. Liquid vitamins have a short shelf-life outside of the refrigerator and aren’t very portable. Highly suggest trying using powdered forms of vitamins if you’re on the run a lot.
- Supplement Vendors: I prefer most of my Market America Distributor’s brands, followed by Super Supplements’ in a pinch. I love Super Supplements overall variety, however, they lack a great selection of solid, high-quality, high-value options and their staff isn’t very well-trained or knowledgeable (at least they know more than GNC’s!). Personally, I use Isotonix and Heart Health from my MA direct distributor to save overall costs, get greater value, and have it directly shipped to me. In addition, my MA distributor knows his products, is a fitness trainer/instructor, and I’ve learned a ton from him (so much so that I recently became a distributor!). Isotonix is absorbed within 5 minutes on an empty stomach, and it’s been my mainstay for the past year!
Below are the basic categories of minimum supplements and two options in each, with rough/estimated costs per month per person.
1) Cleanse. Before you spend money on great nutrients/supplements, consider cleansing your colon so you can absorb them. If you’re colon’s encrusted with years of fecal matter (yuck, I know), which most American colons are, this is a good first step. You’ll waste $$ on supplements if they can’t be absorbed in your small intestine and colon. Most good 7-day cleanses include three basic components: a) natural fiber, b) natural releasing compound, and c) liver detox. A cleanse allows your body to eliminate the old build-up of toxins and support your liver, which filters your blood. (Ideally you’d do this in conjunction with a food cleanse, but not required.)
My recommendations – 7-Day Cleanses (every 3-6 months)
- Nutri-Clean 7-Day Cleanse (MA Distributor): $42 (per person)
- Rapid-Day 7-Day Cleanse (Super Supplements): $32 (per person) (Note: I’ve heard great things about this cleanse, but have only use Nutri-Clean myself)
2) Multi-vitamin and Minerals The “workhorse” of your supplement program. Be sure to get a broad spectrum of vitamins and minerals in a form that your body can use. Avoid Spectrum, Centrum, One-A-Days, and Costco bulk brands like the plague, unless you like to waste your money!
Recommended Mult-Vitamins and Minerals
- (First Choice) Spectrum Isotonix Mult-Vitamin plus Minerals (MA Distributor): $70 (per person for 45 days). Pros: 5-minute absorption, portable powder mixes with water Cons: slightly higher cost
- Liquid Multi Vita-Minerals (Trace Mineral Research, Super Supplements) $60 plus tax (per person for 45 days) Pros: liquid, low cost, cons: quality, taste, absorption, bio-availability
3) Calcium: It’s surprising how few individuals, especially women, take calcium supplements, let alone high-quality, highly-absorbable ones. Calcium’s needed for bones, to regular the heart, hormones and other function, and is one of the body’s most critical elements!
Recommended Calcium & Magnesium
- (First Choice) Isotonix Calcium Plus (MA Distributor): $22 (per person, 45 days). Pros: 5-minute absorption, lower cost, portable powder mixes with water, 4 types of calcum, including “premium” calcium maleate
- Liquid Calcium Magnesium (Blue Bonnet, Super Supplements) $35 including tax (3 bottles per person, for 45 days) Pros: liquid form, cons: expense, taste, absorbability, bio-availability
4) Anti-Oxidants: To counteract free radicals in our environment from the sun, toxins, chemicals, etc., anti-oxidants help slow down aging and disease processes. We usually get plenty of Vitamin C from a high-quality multi-vitamin, and it’s also very healthy to have a variety of a few anti-oxidants. I personally take two additional anti-oxidants that have been highly-researched, and have tremendously improved my energy and overall heath over the past year: OPC3 and Resveratrol (both from grape seed extracts). OPC3 is a great “roto-rooter” for the blood, while Resveratrol has tremendous anti-aging properties (featured on 60-minutes, Oprah, The View, and Barbara Walters (see videos).
- OPC3: $70 plus shipping (per person for 90 days). Pros: 5-minute absorption, portable powder mixes with water
- Resveratrol: $49 plus shipping (per person per month), Pros: 5-minute absorption, portable powder mixes with water
5) Omega IIIs: Studies show that Omega IIIs support a healthy heart, brain/memory, blood pressure, and joint/spine, as well as reduce the risk of autoimmune diseases, migraines, and other conditions. Look for a brand that provides a 1-to-1 balance of EPA and DHA, is tested at least twice for mercury, and comes from fish that are less likely to have high mercury levels (e.g., herrings, anchovies). If you choose a capsule-form, be sure that the capsule is readily –digestible Try this test: put the capsule in 6oz. of vinegar water and see how long it takes to dissolve. 30 minutes or less is good. 30+ minutes, not so good.
Recommended Omega IIIs
- Heart Health: $65 (per person). Pros: rapid absorption, small fish herring and anchovy sources, double-tested for mercury
- (First Choice) Nordic Naturals (or Carlsons): Arctic cod liver oil, 1 tsp per day, $30/$40 per month for 3gms, Pros: Good taste, Cons: larger fish
6) Vitamin D3: Studies have shown that Vitamin D3 (which really isn’t a vitamin, but a hormone regulator) is essential and can stem the risk of auto-immune disease, cancers, MS and other illness associated. Individuals who live in Northern Hemisphere climates are less likely to receive adequate levels of Vitamin D3, and should consider supplementation of at least 1,000 mg per day. However, studies now show that doses of 3 – 5 gms a day may be more beneficial and preventative (A great article on Vitamin D3).
Recommended Vitamin D3s
- (First Choice) Isotonix Vitamin D3 Plus K2: $30 (per person). Pros: rapid absorption, 5,000 mg per day, portability
- Vitamin D3 Mixed Berry (LifeTime Nutrition): $44 (one bottle per week per person). Pros: good absorption, cons: need 4-5 five bottles per month!
Thanks and Happy, Vibrant Passioneering!
