In my last post I outlined 5 supplements that are commonly taken. While they do have some benefits, they are entirely optional. This post discusses the 4 supplements that I take every day and consider an absolute necessity.

1. Fish Oil – Everyone should take a daily dose of high quality fish oil. Over the last several years fish consumption has dropped dramatically, a lot of which is due to high mercury levels in fish. It is just not safe to eat the amount of fish that we once did. With conventional farming practices we are not getting the amount of omega-3 fatty acids that we need from our beef and poultry. Our omega-6 to omega-3 intake should be at a 4:1 ratio. When we eat conventional beef and poultry purchased from the grocery store we are looking at closer to a 40:1 ratio. Excess omega-6’s in the blood stream lead to inflammation which is a cause of just about every disease known. So supplementing with fish oil can help balance out our levels and ward off inflammation. Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. It is also great for your hair, skin and joints. Ironically, taking too much fish oil can actually increase the risk of stroke. One tablespoon a day in liquid form  is recommended over capsules. Nutrasea and Carlson’s are both excellent choices.

2. Vitamin D – Our bodies need vitamin D in order to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children and fragile, brittle bones in adults. We also need vitamin D for other important body functions. Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. Studies show that people with higher levels of vitamin D have lower risks of disease in general.  Vitamin D supplementation is more necessary for those living where regular sunlight is limited for several months of the year. Recently, new treatment guidelines have called for higher doses than normally recommended. I would recommend taking doses as high as 3000-4000 IU daily, eaten with a meal with a considerable fat content such as eggs, in the morning. Vitamin D is more efficiently absorbed in the presence of fat.

3. Greens Drinks – Whether you are active or not, greens drinks are something that everyone should be taking daily. Think about your meals over the past week and try to recall how often they consisted of multiple servings of fruits and vegetables. Probably a lot less than you think. I am not advocating taking a greens drink in place of eating broccoli and berries. We should eat real food as much as possible, but there are times when life gets hectic and getting that much produce in our bodies is difficult and that is where greens drinks come in, as an insurance policy. A quality greens powder will provide 6 to 8 servings of fruits and vegetables in a concentrated powdered form. Ignoring all the antioxidants and phytochemicals, the most beneficial aspect of taking a greens drink is that it will keep your pH levels balanced. If your gut is too acidic, you will have an extremely hard time absorbing all the nutrients you ingest in your body.  Ideally you want your pH levels to be at a 7 which is neither alkaline or acidic. A greens drink will help get you there.

4. Protein Powders – This is a tricky one. First and foremost we should all be eating real food whenever possible. I will choose a chicken breast or a piece of wild salmon over a scoop of protein powder any day of the week. However, if you are strength training, protein powders are a fast and convenient way to kick start the repair/recovery process that much quicker. There are literally hundreds of protein powders on the market to choose from. Egg-based, dairy-based, plant-based and even meat-based. Yes, companies have actually started extracting the proteins from meat and turning them into powders. I have been taking a scoop or two with me to the gym for years and using them after my workout. I am convinced they have helped me get stronger and recover from my workouts that much faster. What you should avoid when looking for a high quality protein powder are fillers. If it takes you more than a second or two to pronounce the ingredients on the back of the container, then don’t bother. Unfortunately the majority of powders that are on the market are cheaply made and are loaded with chemicals and artificial sweeteners. The powders I buy have 2 or 3 ingredients on the back: cocoa and stevia or vanilla bean and stevia. That way I know exactly what I am putting in my body and I don’t have to go to Wikipedia to try to figure it out. I recommend Kaizen (they make great whey and egg-based powders), Vega and Sun Warrier (both are great vegan options).