Omega-3 fatty acids have robust anti-inflammatory and antioxidant effects in the body. These fatty acids are beneficial to maintaining heart and brain health. Do not just buy “fish oil,” though. Make sure you are buying a supplement rich in purified omega-3 fatty acids. 

Read the label carefully. Avoid products that are laden with omega-6 fatty acids, as these are pro-inflammatory. The ideal dose is 3000-5000mg of omega-3 fatty acids daily. Nordic Natural Ultimate Omega is a quality product.

The 8 different types of B vitamins are essential in energy regulation within the body. Why do you think energy drinks contain B vitamins? B vitamins are important in the process of methylation within the cells of your body. It is critical in the regulation of protein function and gene expression.



Deficient methylation is associated with cancer, coronary artery disease, stroke, and other neurological diseases. Take one capsule/serving size daily. Make sure it’s a complete vitamin B complex. Do not be concerned when your urine turns bright yellow. This is completely normal. The most optimal way is a low-dose B Complex capsule and supplementing with weekly B-12 injections for better absorption.

Preferably with K2. Vitamin D is actually a hormone. Vitamin D is essential in maintaining bone health and calcium regulation in the body. It is also important for our immune and vascular health. Vitamin D has anti-inflammatory properties, and it influences skeletal muscle growth. A vast amount of the American public is vitamin D deficient. We will monitor your vitamin D levels regularly.

Dosage: typically, 2000iu- 5,000 iu daily, but this can vary.

Vitamin C is probably one of the most well-known vitamins. It is essential in maintaining optimal immune health. Vitamin C is also a potent antioxidant and is integral in numerous biological processes, including tissue repair, decreasing inflammation, and preventing atherosclerosis (artery plaques.) Out of all the supplements, do not neglect taking vitamin C regularly!

Strive to take 2000-5000mg a day. You should take 500-1000mg with every meal; this will quench all the free radicals produced after you eat.

Magnesium helps stabilize heart muscle and prevents arrhythmias. It also lowers blood pressure by dilating and relaxing blood vessels. It reduces the risk of developing osteoporosis by augmenting bone density and helps prevent muscle cramps. If you are prone to constipation, it also helps soften stools. If you are athletic, this is a must-have supplement.

Take 500-1000mg daily before bed. There are different formulations. Magnesium Citrate and Oxide are much more laxative in nature, while Glycinate is kinder digestively. Magnesium Maleate and Glycinate are more calming and better for muscle cramping and fibromyalgia. Lastly, magnesium threonate is used most for cognitive function, memory, and brain function.

Vitamin E supplementation has been associated with reducing atherosclerotic plaques and improving lipid profiles. It is also a potent antioxidant. Select a vitamin E supplement that is a preparation of mixed tocopherols and tocotrienols. Make sure there is at least 250mg of each of these 8 vitamin E components.