Over the last year I have reduced and honed the supplements I take. For the most part, I try to stay away from taking many supplements, preferring to get my nutrition from food. However, there are exceptions. Below are the supplements I take, and this is not meant to be medical advice.
Bone Up. This is a new one this year. I take 6 capsules per day. About 8 months ago I started to notice that my fingernails were cracking — something that had never happened before. It could be age-related malabsorption, or perhaps my avoidance of dairy was leaving my diet deficient, or perhaps my heavy weightlifting was building bone density at the expense of other calcium utilizations. After 2 months of taking Bone Up, my nails no longer crack. I realize this isn’t exactly a scientific test, but I plan to continue with Bone Up.
Vitamin D. I take about 15,000 IU per week, which is more than the recommended dose. My levels are tested every year, and this seems to be the amount that works best for me. We are big on sunblock around here, so naturally-occurring Vitamin D synthesis doesn’t get much of a chance to work. According to Dr. Gundry, it is difficult to overdose on Vit D, but I am sure there is some upper limit that I would rather not discover.
Arctic Omega Fish Oil. I take 2 of these per day. They are high in DHA which, according to the Brain Food book, is essential for brain health. Fish oil is also high in omega-3 fatty acids, which seems to be good for anti-inflammation and cardiovascular health. I have been taking these daily for over 20 years and my blood cholesterol levels are excellent.
Lutein. I take 1 per day. My eye doctor uses a machine called an Optomap which diagnoses retinal issues. A few years back he detected the beginnings of macular degeneration — not something anyone wants to have. He suggested Lutein and getting blue-blocking coating for my glasses. So far, my degeneration is actually shrinking. Who knows exactly why this is happening, but I continue to swallow a Lutein every day.
Salmon Roe. I had been investigating a reasonably priced way to get some fish eggs, as they are massive sources of DHA. Our local Whole Foods started carrying these a few months ago. I eat about ½ teaspoon every morning which, according to Dr. Lisa Mosconi, is plenty to keep my brain happy and healthy.