WEST PALM BEACH, Fla. - Remember elective classes in high school and college?
They were the courses that weren’t mandatory - but, if chosen judiciously, could enhance your academic transcripts.
Well, supplements are the “electives” of the health and nutrition world.
No, they’re not absolutely necessary - and many are even worthless.
But, according to West Palm Beach bodybuilding neurosurgeon and anti-aging physician Dr. Brett Osborn, certain supplements can play a vital role in maximizing your health.
As he writes in his new book, “Get Serious: A Neurosurgeon’s Guide to Optimal Health and Fitness,” “If you can afford to supplement, and your diet and exercise regimens have been optimized, do it!”
Furthermore, he believes, “Supplementation for most of the non-genetically-endowed populace is essential for health.”
Among the ones he most ardently recommends (provided no medical contraindications preclude you from taking them):
Omega-3 fatty acids
This is the one supplement, which most commonly comes in the form of fish oil tablets, that Osborn urges almost everyone to take — primarily because of the voluminous research that’s shown how effective omega-3 is as an anti-inflammatory and antioxidant. From improving heart and pulmonary function to decreasing symptoms of depression and risk for Alzheimer’s, the purported health benefits of omega-3 are too numerous to list.
However, unless you’re consuming pounds of fresh, coldwater fish daily, your diet is likely lacking in sufficient omega-3.
Osborn, who suggests 3 grams (3,000 milligrams) of omega-3 supplements daily, has an important tip to keep in mind when shopping for either “purified omega-3 FA” or standard fish oil: Buy the product that has the most amount of omega-3 and least amount of omega-6.
However, for folks who have trouble with blood clotting or take blood thinning medication, be aware that omega-3 supplements can have an adverse affect. Likewise, for those who are allergic to fish.
Resveratrol
This is the substance in red wine which is said to improve heart health and extend life expectancy - which is why the daily glass or two is now a staple in many a folk’s nutrition regimen. But to derive the maximum benefits of resveratrol — and save all those calories and sugar - Osborn instead suggests taking a daily 20-milligram supplement, which, he writes, “provide(s) 220 times the amount of resveratrol found in one fluid ounce of red wine.”
Vitamin D3
For me, learning the importance of vitamin D3 - which is actually a hormone - was one of the biggest revelations in Osborn’s book. In addition to its impact on bone and cardiovascular health, this vital genome in our immune system has numerous other benefits, including cancer prevention and internal inflammation reduction.
Yet most Americans, he writes — no matter how much sun they get - are vitamin D3-deficient. That’s why he suggests consulting with your doctor to learn your level via blood testing, then supplementing with enough so that you have a level of between 50 and 65 nanograms per milliliter of vitamin D3 in your blood.
Curcumin
Citing the significantly lower incidence of Alzheimer’s disease among populations that ingest copious amounts of the spice curcumin — not to mention the research supporting its anti-inflammatory properties - Osborn believes that this derivative of tumeric can be a valuable supplement, provided you take it in the right form.
And that would be in products that combine curcumin with piperine in order to potentiate the spice’s “bioavailablilty.”
As long as you have no blood platelet or blood clotting issues - which can be exacerbated by curcumin supplementation - Osborn suggests 800 to 1,000 milligrams daily.
Some other supplements that Osborn recommends include green tea extract (life extension, cancer prevention), B-complex (improved cardiovascular function), vitamin C (antioxidant) and magnesium (heart stabilization and potentially Alzheimer’s prevention).
Of course, before taking any supplements, consult with your own physician.
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