The Holistic Pharmacist

Today, there are more supplements out there than ever. It can be confusing to know which type, brand, and dosage to consume. In this post, I will outline the 4 Basic Supplements most everyone can take daily:

1.Vitamin D3 2,000 IU softgels

-Although many brands make Vitamin D supplements, the best is to make sure it’s a softgel, and there’s no soy in the ingredients. One good brand is Healthy Origins.

-Take it once a day with food for better absorption (breakfast or lunch). If you’re very fair skinned, skip the Vitamin D3 supplement on days you get at least 15 minutes of sunlight. If you’re dark skinned, skip the Vitamin D3 supplement on days you get at least a couple of hours of sunlight.

-Wait a minimum of 3 months, before asking your doctor to test your Vitamin D levels. If your level is NOT at least 40 ng/mL, then increase the dose. If it’s ABOVE 60 ng/mL then you can decrease the dose.

*Benefits: Immune System, Bone Health

2. Fish Oil Softgels

-Like Vitamin D, many brands make this supplement. However, it’s more tricky due to mercury contamination, whether the omega-3 is in the more natural (and more absorbable) triglyceride form, and the concentration of EPA & DHA in the Fish Oil.

-At this point, I only recommend Endomet EPA-DHA or Nordic Naturals Omega-3 1,000 mg. Take it three times a day with meals for better absorption (breakfast, lunch, and dinner), or twice a day (2 with breakfast, and 1 with lunch). It can further thin the blood if you’re on blood-thinning medications, so check with your doctor before taking it.

*Benefits: Mood, Inflammation, Heart

3. Magnesium

-Another common supplement that many brands make. A good brand I recommend is Endomet Chelated Magnesium. Take it three times a day (with food if you have a sensitive stomach) as 1.5 tablets in the morning, 1 tablet in the afternoon, and 1 tablet in the evening or bedtime. Or, you can take it twice a day as 1.5 tablets in the morning, and 2 tablets in the evening or bedtime.

*Benefits: Mood, Sleep, Muscle Cramps, Bone Health, Bowel Regularity

4. Calcium

-This is one of THE most popular supplements out there today, especially in older people. A good brand I recommend is NOW Calcium Hydroxyapatite. Take it three times a day (with food if you have a sensitive stomach) as 1 capsule in the morning, 1 capsule in the afternoon, and 1 capsule in the evening or bedtime. Or, you can take it twice a day as 1 capsule in the morning, and 2 capsules in the evening or bedtime.

-DO NOT take calcium without taking magnesium with it simultaneously. This is because the ratio of these minerals are sensitive and important in the body, so please follow the EXACT dosage as I recommend unless otherwise.

*Benefits: Sleep, Muscle Cramps, Bone Health

If one has a chronic health ailment (hormone imbalance, headaches, fatigue, etc), then these supplements may not be sufficient. In those cases, I would recommend a Hair Mineral Analysis for a more in-depth supplement program based on your chemistry. However, these 4 Basic Supplements serve as a good base.

Thank you for reading, and Happy Wednesday!

*All information in this article is for educational purposes only. It is not for the diagnosis, treatment, prescription or cure of any disease or health conditions.