Modern life is not the same as it used to be half a century ago. We do not make enough vitamin D because we cover ourselves with sunscreen when outdoors. We do not consume enough minerals. We drink bottled water stripped of everything Mother Nature has created and eat vegetables grown on depleted soil. Commercially produced food found on supermarket shelves or ordered in restaurants is laced with pro-inflammatory omega-6 polyunsaturated oils. We consume them way too much compared to omega-3 rich food. It is no wonder we get sick more often than our parents used to.
The Big Pharma industry was quick to respond. The variety of vitamins and supplements is now so paralysingly massive that consumers struggle to make a selection. You buy capsules you have read or heard about, but they are not necessarily needed by your body or not well absorbed. They may be doing you harm or interfering with other medications. The truth is that if you are a healthy individual, you only need four supplements. Here is why:
#1 EPA and DHA
Fish oils contain high levels of omega-3 long-chain polyunsaturated fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The average ratio is 18:12. On a typical label of fish oil capsules available on supermarket shelves, you will find that they contain 180 mg of EPA and 120 mg of DHA per gram of oil. Many studies show that the DHA plays an essential role in heart and cardiovascular health, brain development and brain function, and visual system maintenance. The anti-inflammatory role of EPA is also important. To get the full benefit of these fatty acids, you should consume 1000 mg to 4500 mg.
#2 Vitamin D
Vitamin D enhances cellular immunity. There is an emerging hypothesis that vitamin D plays an important role in the prevention of COVID-19 infection. It also has essential roles in calcium and phosphorus metabolism. It is therefore critical for bone growth and bone mineral health. Since very few foods naturally contain substantial amounts of vitamin D and we do not spend enough time under sunlight, it makes sense to supplement with D3. European Food Safety Authority recommends an intake level (UL) for vitamin D of 4000 IU/day.
#3 Vitamin K
This vitamin is responsible for bone remodelling, an important process of removing the old part and replacing it with new bone. There are several forms of K1 and K2, but the best is MK- 7, which has the greatest bioavailability. Vitamin K is stored in very low amounts compared to other fat-soluble vitamins and is rapidly depleted without regular dietary intake. Consumption of 180 μg/day of MK-7 showed small but significant improvement in bone mineral content.
#4 Magnesium
Magnesium supplementation protects organs and tissues from damage. This mineral is the eighth-most abundant element on earth. Yet, you may have not enough of it. How can you tell? Restless leg syndrome and leg cramps at night, difficulties relaxing before bed, tight muscles and severe delayed onset muscles soreness after a good workout, these symptoms are all signs of magnesium deficiency. Magnesium deficiency could negatively influence bones and muscles health. Magnesium supplementation is recommended when taking vitamin D supplements. Magnesium helps activate vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. I have come across an interesting study about magnesium sulphate supplementation in the supportive treatment of COVID-19. Not all forms of magnesium available on supermarket shelves are bioavailable. My personal choice is magnesium glycinate. The recommended amount is above 300 mg per day.
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