I'll go ahead and post something I wrote for another forum--a forum populated by game developers, so this is really layman-level advice, but still, these supplements should be the foundation for everyone's regimen. In short, below are the singular supplements (not multi-formulations, like a multi-vitamin) that provide the most bang-for-the-buck. The benefits are universal to everyone, convincingly well researched, and highly desirable for protecting a person's health. These are the current superstars, and between them have research stats showing that may reduce all-cause mortality by at least 50% -- potentially much higher.
o Vitamin C -- 2000mg daily, in divided dosages (vit C has a half-life under an hour, so its benefits are not long lasting, and therefore need to be replenished several times daily).
o Vitamin D3 -- this misnamed vitamin (it's really a hormone) has numerous immunity and cancer-reducing benefits. Vit D3 alone reduces all-cause mortality significantly, perhaps as much as 50%. Most people are deficient, especially in the northern states or latitudes. 5000 I.U. a day recommended.
o Vitamin K2 -- a very recent superstar, especially as a regulator of calcium, and keeping it from arterial accumulation (all plaque is approx 20-25% calcium). In fact, animal studies show complete coronary calcium reversal with K2. Most people are greatly deficient. 5mg a day recommended.
o Niacin -- probably the best booster of HDL, which is highly protective of arterial disease. The key is to not take the no-flush version, which does not raise HDL. I take 100mg morning, and the same at night. The flushing is five minutes of discomfort I do not mind at all, because I look at it as feedback that it’s working.
o EPA/DHA (fish oil) -- a long chain omega-3 polyunsaturated oil that has anti-inflammatory benefits. At most I recommend two grams daily. Polyunsaturated oils have a significant half-life (two years) and therefore do not require much daily replenishment. And since these oils are also easily oxidized (a pro-aging concern), they should be limited to as-needed-and-no-more supplementation.
o Magnesium -- involved in 400+ biochemical processes, any of which can breakdown without adequate magnesium. Also required to counter-balance calcium (needed for muscle contraction) to allow for muscle relaxation. Most people are deficient. Taking the oxide form is a waste. 400mg a day recommended.
o Cocoa -- a food supplement, via eating 10-15 grams dark chocolate daily (at least 70% cocoa content). Super dense in antioxidant, and especially polyphenols that lower blood pressure by generating nitric oxide in the endothelium.
o Coconut oil -- another food supplement, primarily medium length saturated fat that’s processed not in the digestive tract but in the liver. Practically all animals fed coconut oil lose bodyfat, and experience reduced systemic inflammation. Its unique energy producing pathway also poses less oxidative stress on the mitochondria. I eat about 50 grams daily, often a lot more. (Must only get the extra virgin type.) This is my exclusive cooking oil, too.
o Green (and/or) white tea -- this was a leading superstar supplement before resveratrol and vit D3 stole the spotlight two years ago. Still, it’s health benefits are widely accepted and wide ranging, especially in the role of fighting cancer, boosting immunity, and in detoxification.
o Resveratrol -- wide-ranging benefits, especially in terms of cardiovascular health and cancer prevention. May also extend human lifespans by positively expressing our survival genes. 250mg a day recommended.
o Pycnogenol -- I hate to include a brand name on this list but this exceptional supplement is a strong anti-inflammatory (a key cause of cancers and heart disease), and also blocks the breakdown of complex carbs for up to eight hours. Well studied and absolutely safe. 100mg a day recommended.
o Melatonin -- this hormone is the most important brain antioxidant, with numerous other significant full-body benefits.
(Just missing this list: metformin, CoQ10, pomegranate extract, blueberry extract.)
Edited by DukeNukem, 23 December 2008 - 03:18 AM.