What Supplements I Take And Why
By Michael Mooney, Updated July, 2012
Below I present a complete list of the dietary supplements I take myself. I know that most people cannot begin to take what I take. It is far too complex with far too many tablets for most people's consideration. And unless you read the medical journal studies I read, it's unlikely you'd be as motivated as I am.
I also eat a clean natural foods diet, organic whenever possible, and avoid processed foods and high carb foods and exercise regularly. I avoid wheat and dairy. I don't eat any corn unless it's organic. I also avoid low fat foods, where the natural fat is reduced or removed. Consuming cholesterol and healthy, fresh, natural fats are naturally good for us. So is organic virgin coconut oil. Eat a tablespoon a day and you probably won't experience Alzheimer's Disease as you age.
I have been using Willard Water since the '60's when I saw it reviewed on "60 Minutes" and recommend that you use it, too. The comparison photos of animals and plants show that those given Willard Water are much healthier and more robust.
I occasionally take a probiotic/acidophilus supplement called VSL#3, which is the most potent probiotic in the world and, by far, the world's best buy. It gives you 450 billion organisms per packet, where the highest potency I've seen from other companies is 45 billion. I sang in rock bands when I was in my teens and twenties. I haven't been able to hit high notes for a couple dozen years. I croak trying. Four days after I started putting VSL#3 in my mouth and swallowing I could sing high notes again. It seems that some invading organisms had compromised the health of my larnyx (voice box) and the VSL#3 conquered them and gave my larnyx back its health.
If you know someone who has a raspy voice, VSL#3 might remove the rasp.
One rule to remember when you take dietary supplements - More really is More. By that I mean optimally effective potencies of nutrients are confirmed in medical journal studies to be on the high side. Low potencies generally do little except keep you alive.
A SIMPLE PROGRAM
As a simpler alternative dietary supplement program that most people will find easy enough to be consistent with, I'd suggest that you consider taking five supplements that cover the most important nutrients and cover them in potencies that are highly effective for optimal long-term health and anti-aging effects.
This list includes:
1. A multivitamin, multimineral supplement. I present several options.
a. For those who want to take a one-daily multivitamin, the most potent products and the world's best buys for women are SuperNutrition Simply One Women or Simply One Women 50+ for women 50 years of age or older. For men, my recommendations are SuperNutrition Simply One Men or Simply One Men 50+. Realize that a one-daily multivitamin does not have enough space for the Recommended Daily Value of calcium and magnesium, so it is prudent to consider also taking a multi-mineral supplement. The most potent multi-mineral supplement in the least amount of tablets is SuperNutrition Calcium BlendOnly three tablets a day give you full research-level potencies of ten nutrients that have quality published medical journal studies showing how they contribute to building bone density and bone strength, where most formulas only give you full potencies of calcium, magnesium and vitamin D. Compare the formula to any six-a-day bone-building formula and you'll see that Calcium Blend's three daily tablets gives you more.
Disclosure: SuperNutrition is my Father's company and I work as an independent contractor for SuperNutrition. However, the truth is the truth. No other vitamin company makes formulas as potent as SuperNutrition. SuperNutrition formulas are based on solid published science and SuperNutrition products are the world's best buys in every category. This means that SuperNutrition products give you more raw material cost versus the price you pay than any other company, by far. This document confirms that SuperNutrition gives you as much as three times more raw nutrient potency versus the price you pay than some of the best companies in the natural products industry.
b. For those who want an optimal full-potency anti-aging multivitamin/mineral/antioxidant formula, and don't mind taking more than several tablets a day, I take the SuperNutrition Easy-Swallow Opti-Energy Pack as the foundation for my supplement program. This is the most potent daily multi-vitamin, multi-mineral, antixoxidant formula in the world AND by far the world's best buy. It is taken as one packet of four small easy-swallow tablets with each meal. However, any SuperNutrition multivitamin would be a best choice for every category of vitamin-taker.
2. An omega-3 fish oil capsule formula, taken as 2 capsules twice a day, to reduce the potential for inflamatory diseases, and to improve cardiovascular health. There are many quality brands available and at this time almost every fish oil product sold is molecularly distilled, so they are free of PCB's and other harmful toxins. Realize that triglyceride (TG) form fish oils are superior to the ethyl ester (EE) form when you make your choice of what to buy. A majority of fish oil products are EE form. Unless a fish oil product states that it's the triglyceride form, assume it isn't. Nordic Naturals is one of the best fish oil companies. All their fish oil products are TG.
3. Vitamin C tablets, taken as one 1,000 mg tablet one to three times per day.
4. Vitamin D3: 5,000 IU per day, added to the 1,000 IU in the Easy-Swallow Opti-Energy Pack equals 6,000 IU per day. This amount is recommended by Dr. John Cannell, of VitaminDCouncil.org as a starting point for adults. An "OH-vitamin D" blood test should be done two months after you have been taking a specific amount of vitamin D, to determine if the amount you are taking gets your blood level above 40 ng/mL. For anti-cancer, bone and brain health, vitamin D blood levels should be between 40 and 70 ng/mL. Some conservative vitamin D researchers say that 70 is the highest desirable blood level because about one out of twenty people may experience hypercalcemia (too much calcium in the blood stream) at 70 or above. After doing blood tests over the last two years and gradually increasing the vitamin D dose I take, I find that I need 11,000 IU/day to get my OH-vitamin D blood test to measure 60 ng/mL.
5. SuperNutrition AntiOxidant Power - AntiOxidant Power is the most comprehensive "best buy" all-in-one antioxidant and phyto-antioxidant formula on the market. Two tablets a day gives you foundation potencies of 15 antioxidants and 18 phyto-antioxidants (phyto means "from plants") to reduce cellular aging. It can be added to any multivitamin to improve anti-aging effects.
These five items cover anti-aging nutritional bases quite well. These products can easily be optained in health food stores in the USA or on the internet.
UPDATE - 2012: I'm experimenting with oral liposomal nutrients, which absorb into cells dozens of times better than tablets or capsules, even better than intravenous administration. A small amount of liposomal nutrients can give far more nutrient activity than many tablets or capsules. This will allow me to cut down on the amount of nutrients I take.
So the supplement program that I detail below is changing.
MY PERSONAL SUPPLEMENT PROGRAM
This is my complete list for anti-aging and optimal health purposes. As I said, most people won't come close to being able to do what I do. I present it to show what I take and the reasons I take them. This list will change somewhat whenever I change my personal
supplement regimen.
THIS IS NOT A RECOMMENDATION TO TAKE THE SAME PROGRAM I TAKE
Yes, I do take somewhere between 60 and 100 nutrient pills per day. At 59 years of age, I attribute a significant amount of my health to taking these supplements.
Ask your doctor about this. If you have this condition, do not assume that the same supplement protocol that I use will work for you. Each individual should be evaluated by a qualified medical doctor to find what is best for you, although most American cardiologists will have no knowledge of this.
LAB TESTS
One other thing I do, two to three times a year, is get comprehensive blood tests to check up on myself. My CRP (C-reactive protein) blood test generally shows the lowest reading possible and has for years. This is a marker for inflammation in the body. Because of the nutrients I take and especially the antioxidants, my CRP is very low. Very low CRP is a measurement that indicates that my body is not suffering from an inflammatory disease.
DIET AND EXERCISE ARE EQUALLY IMPORTANT
I also eat natural whole foods, organic as much as possible, and exercise about five to eight hours a week. I've been relatively consistent about diet, supplementation and exercise since I was 14 years old. All three things contribute to good health - supplements alone will not produce optimal results. A good diet, meaning eating quality natural foods and NOT eating foods that are obvious not healthy, is very important. Dietary supplements can, to some extent, counteract the effects of bad diet. I don't weigh on this notion much, though. I do both -- eat well and take supplements. Regular, intelligently designed exercise is also shown in thousands of scientific studies to be extremely important for health and longevity.
Here is my list.
Currently, I take liposomal vitamin C, glutathione, resveratrol and leucine twice a day with liposomal melatonin at bedtime. I have been buying these brands - LivOn, LetsTalkHealth, and ReadiSorb, but I am also starting to make my own liposomal nutrients, as per these directions.
|
Brand |
Product |
Measure Micrograms IU’s |
How Many Tablets Or Capsules At A
Time |
How Many Times Per
Day |
Total Mg, Mcg Or IU Per Day |
Why? The Reason
I Take It. Note: I use many antioxidants for protective or anti-aging effects. This means reducing the potential for disease and the chronic degenerative diseases of aging. |
| Any brand that Is pure psyllium, but not Metamucil, which contains extra artificial flavorings. | Psyllium fiber | 1 1/2 to 2 tablespoons in diluted orange juice, to flavor it | Once, first thing in the morning, usually before I eat fruit. | Reduces cholesterol and clean the intestines | ||
|
800-262-2116 |
Easy Swallow Read my article about the need to take iron. The need for iron supplementation for men and postmenopausal women is misunderstood. |
|
1 packet |
3 times per day taken as one packet in the middle or at the end of meals for best absorption. |
|
Comprehensive very high potency, high energy, anti-aging vitamin, mineral, antioxidant formula foundation. This includes a complete high-potency B-complex, complete mineral formula with full research-level potencies of ten bone-building nutrients, nutrients for better memory and high potency antioxidants. |
|
|
|
2 |
2 to 3 when traveling |
4 to 6 tablets |
Comprehensive antioxidant formula covers many bases and saves me the trouble of taking many tablets. I use this when I travel to save carrying lots of tablets. | |
|
“ ”
|
1500/2250 mg |
2 |
2 |
1,500 mg Glucosamine, 2,250 MSM |
Joint and skin health | |
|
“ ”
|
Vitamin C |
1000 mg |
3 |
2 |
6000 mg total |
Anti-oxidant, immune and bone health. Reduces my allergies. Keeps collagen in skin, bone and joints healthy. |
|
“ ”
|
|
1 to 3 |
As needed |
As needed |
Energy, mental clarity, multiple antioxidants. To increase my intake of B-vitamins and antioxidants to peak performance/anti-aging levels. | |
|
“ ”
|
Niacin Plus |
141 mg niacin |
1 to 3 |
Occasional use |
As needed |
Memory, brain function, cardiovascular health. |
|
|
|
|
|
|||
" " |
Arginine | 1000 mg |
4 |
3 |
12,000 mg |
Cardiovascular health - reversal of arterial plaque buildup with higher doses, sexual function, muscle pump |
|
“ ” |
Bilberry |
|
1 |
2 |
|
Eyes, and overall antioxidant protection. |
|
“ ” |
Biotin Caps |
5,000 mcg |
1 |
1 |
5,000 mcg |
Hair and glucose control. |
|
“ ” |
Biosil |
|
3 |
1 to 2 |
|
Joint and bone health – and to reduce the potential for rheumatoid arthritis. |
|
“ ”
|
Carnosine |
|
|
|
|
|
|
Swanson |
Co-Q10 |
200 mg |
1 |
1 |
200 mg |
Anti-cancer and cardiovascular protection and as an anti-aging antioxidant. |
|
Creatine |
8 grams |
|
1 |
8 grams |
Increased strength lifting weights and improved muscle pump. | |
|
Swanson |
Curcumin 95 form Tumeric |
|
2 |
2 Occasional use |
|
Anti-arthritis and anti-cancer protection. Anti-inflammatory. |
Nordic Naturals |
Omega-3’s - EPA and DHA |
capsule |
7 |
1
|
4,000 mg per day net total DHA/EPA stops my atrial fibrillation. (1,500 mg per day did not work well enough.) Note that most fish oil capsules contain about 30 percent EPA-DHA. Count the total EPA/DHA per capsule to find the net total. |
Stops my chronic atrial fibrillation, which I was diagnosed with when I was 25 years old. Helped reverse/stop the early symptoms of rheumatoid arthritis I had in my hands. Cardiovascular protection, cancer prevention, anti-inflammatory effects in general. |
|
Gamma E |
|
|
|
|
Antioxidant effects | |
|
Gingko Biloba |
60 mg |
1 |
2 |
120 mg |
Brain function | |
|
Glutamine |
12 grams (1 heaping tablespoon) |
1 |
3 Occasional use |
36 grams Occasional use |
Support for muscle growth/ reduce muscle lose, immune health, liver health. | |
|
|
|
1 |
1 |
|
Heart health | |
|
“ ”
|
Lutein |
10 mg |
2 |
2 |
40 mg |
Eyes health, cardiovascular health, antioxidant effects. |
|
“ ”
|
Lycopene |
10 mg |
2 |
2 |
40 mg |
Prostate health, cardiovascular health, antioxidant effects. |
|
“ ”
|
Lysine |
1,000 mg |
1 |
2 |
2,000 mg |
Cardiovascular health |
|
“ ”
|
NAC |
600 mg |
3 |
2 or 3 |
|
Colds/flu/immune/antioxidant effects – liver health by increasing glutathione peroxidase. |
|
“ ”
|
Phosphytidyl Serine |
100 mg |
3 |
2 Occasional use |
600 mg |
Brain health |
|
“ ”
|
Primrose |
|
1 |
1 |
|
Skin health |
|
|
|
|
|
|
|
|
|
“ ”
|
Taurine |
|
1 |
2 |
|
Brain health |
|
TocoSorb |
|
|
1 |
|
Increased hair count -- thicker hair, darker hair, anti-cancer, lowers cholesterol and LDL | |
| SuperNutrition | Vitamin D3 |
|
2
|
1 |
10,000 IU plus 1,000 in Opti-Energy Pack equals 11,000 IU |
Immune strength, anti-cancer, muscle strength, physical co-ordination, fat loss, brain function, mood |
|
Swanson |
Vitamin E (d-alpha tocopherol acetate) |
|
|
1
|
1,600 IU |
Cardiovascular protection, anti-aging effects. |
|
Swanson
|
UC II Collagen |
10 |
2 |
2 |
40 mg |
Anti-arthritis |
|
|
|
|
|
|
|
|
| Swanson | Vitamin K2 MK7 | 100 mcg |
4 |
1 |
400 ncg |
Anti-cancer, artery health - plaque reversal |
| Swanson | Slow-release niacin | 500 mg |
2 |
2 |
2,000 mg |
Increases HDL2 cholesterol and improve other blood fats - cardiovascular health and brain health/memory |
|
Vitalzyme |
Enzymes |
|
4 |
2 |
8 |
As we age, we don't make enzymes as well. Vitalzyme gives you those enzymes, so everything works better. People find scars disappearing, wrinkles smoothing. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Solaray |
5 mg |
2 |
2 |
20 mg |
Keep brain size, reduce age-related shrinking |
|
| Wobenzyme | 10 - 20 |
sporadically |
Anti-cancer, anti-inflammatory | |||
| DMSO.net or DMSO.com | DMSO 99% pure | 1 teaspoon |
occasionally |
1 teaspoon |
Anti-inflammatory, anti-aging effects | |
| RevGenetics.com |
|
300 mg |
1 scoup |
1 |
300 mg |
Anti-inflammatory, anti-aging effects
|
| Swanson | Iodine from kelp | 225 mcg |
4 |
1 |
1100 mcg |
Supports thyroid function |
| SunTheanine | Theanine | 100 mg |
4 |
2 |
800 mg |
Improved focus and calmness |
| Swanson | Benfotiamine (B1) | 150 mg |
1 |
1 |
150 mg |
Anti-aging |
| Swanson | Biotin | 5,000 mcg |
1 |
1 |
5,000 mcg |
Hair nutrient |
| Swanson | D-Limonene | 250 mg |
1 |
1 |
250 mg |
Anti-cancer |
Notes
As my multi-vitamin, multi-mineral, antioxidant foundation I take SuperNutrition Easy-Swallow Opti-Energy Packs three times per day. This means I am getting 400 mg of Vitamin C three times per day, in addition to the extra 3,000 mg of Vitamin C I take at breakfast and at dinner for a total of 7,200 mg.
Easy-Swallow Opti-Packs also contain 1,000 mcg of folic acid and many other nutrients in significant potencies.
All the other nutrients in Easy-Swallow Opti-Packs should be considered when adding up the total of what I take every day.
I generally take the large number of extra nutrients I take twice per day at breakfast and at dinner. My mid-day period is protected by one packet of Easy-Swallow Opti-Packs.
Most nutrients stay in the blood for between 3 and 6 hours, so this covers me well enough. I took bunches of nutrients three times per day for about 30 years, but tired of doing it.
So I only take the large bunches twice a day now. |
|
One reason for the misunderstanding about potency is that people confuse Recommended Daily Allowance (RDA) doses with appropriate potencies for health.
The RDA doses were only established to tell people what doses of essential nutrients are required to keep you from getting sick and eventually dying of a nutrient deficiency. They have never been considered to be doses that will support optimal health or reduce the potential for the major diseases or the degenerative diseases of aging.
RDA’s are government established doses that do not take into consideration the published studies that show the optimal potential beneficial effects of nutrients in promoting optimal health, or things like peak performance in athletics.
To read more about optimal potencies and nutrient safety and effectiveness, click here. |