My Basic Vitamin Program

by in American Sickcare System, Antioxidants, Anxiety, Holistic Nutrition Tips, Kitchen Cost Cutters, Kitchen Sink, Multivitamin, Pain Management, Preventative Medicine, Reader Questions, Smoking, Vitamins February 9, 2010

“What Vitamins Should I Take?”

Is the most common question I get as a Naturopathic Physician.

I typically believe the average person that doesn’t eat “perfectly” ie:

  • Eats the “Basic American Diet” (BAD) of white refined, processed foods
  • Doesn’t consume 5-9 servings of fruits and veggies daily
  • Eats Fast Food several times a week
  • Does not achieve 25 grams of fiber daily (most Americans get about 9 grams)
  • Drinks, smokes, or uses drugs
  • Doesn’t exercise
  • Feels chronically fatigued
  • Are over the age of 65…or feel like it!

Should be on a Basic Supplement Protection Plan:

  1. A whole food, high quality multivitamin taken as directed (to save money you can take half the recommended dose unless you are fatigued or don’t eat well.)
  2. 1 tsp of fish oil daily or 1-2 capsules daily with food (NOT for pregnant women due to high vitamin A content. Those with inflammatory disease need 1-2 tablespoons or capsule equivalent)
  3. Probiotic capsule 1 daily (Pharmax is my favorite) Twice daily if IBS, colitis, chronic diarrhea, constipation, food allergies etc are a problem. Especially if you do not consume a daily dose of fermented foods such as yogurt, kefir, and kim chee.
  4. Antioxidant formula if not eating fruits and veggies or suffer from an inflammatory condition.
  5. Fiber Formula OR I prefer 1-3 tablespoons of freshly ground flaxseeds….purchase flaxseeds at a natural grocery store in the bulk section and grind in a coffee grinder right before adding to a smoothie, yogurt, juice, soups, or salads….just don’t heat them over 100F.
  6. An anti-stress/anti-anxiety formula if stress is zapping your energy. I love the herb schisandra for most patients as stated in my article “The Fifteen Most Fabulous Herbal Sedatives.”
  7. Most vegetarians should consider a protein powder supplement to insure the proper amino acid profile, this is VERY important for the average vegan. Especially if you tend to get sick often, feel tired constantly, have weak and brittle hair and nails

This simple plan should keep the average person feeling fabulous, energetic, and help PREVENT disease. Remember to take your supplements WITH food unless otherwise stated so that the body can optimally utilize and digest them.

  1. More and more research is showing just how important vitamin D is to your overall health. It is vital for the immune system, regulating inflammation, calcium absorption, and decreasing the risk for chronic diseases. It is estimated that 70 percent of the U.S. population is deficient in vitamin D. Vitamin D is actually a hormone that the body creates naturally from diet and sunshine. Vitamin D2 (ergocalciferol) is available from plants, and vitamin D3 (cholecalciferol) is created from exposure to ultraviolet-B (UVB) rays from sunlight. The kidneys are responsible for turning these forms into calcitrol, the active form of the vitamin.
    Vitamin D3, the kind synthesized from sunlight, is the most bio-available form to the body. A recent study from Denmark showed that vitamin D3 greatly increases immunity. When vitamin D deficiency is present, the body’s T cells will lie dormant and not react to a harmful invader. The T cells rely on vitamin D to become active and fight an infection, so when you are deficient, your immune system is sluggish. Current research also suggests that vitamin D is crucial for cellular health. For more health-enhancing dietary recommendations, visit

  2. K2 also helps promote blood vessel elasticity by safeguarding elastin, the core protein in the muscle fibers primarily responsible for the elasticity of the arterial wall. Existing elastin is damaged and new production is inhibited by calcium deposition. If you are at risk for cardiovascular disease and/or osteoporosis, consider adding full spectrum Vitamin K supplementation to your diet. And if you are vegan or on a strict diet, it may be wise to consider K2 supplements. Adding some hard cheese to your diet or a hardboiled egg for a fast breakfast may greatly improve your heart health and decrease your risk for osteoporosis. Learn more healthy diet recommendations by visiting

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