-
@ lowcarbdoctor
2023-10-01 11:56:19While I am a fully licensed physician in Kansas, this communication does not constitute personal medical advice or establish a physician-patient relationship. See your own physician to discuss your particular diagnosis and treatment
As a family physician, I have daily conversations with patients about supplements. Almost all people use vitamins and supplements for various reasons. Evidence for supplements and vitamins is sometimes sparse and often lower quality than what might be seen in larger well-designed pharmaceutical company randomized-control trials. Of course, even these larger trials can be biased or the findings can be interpreted incorrectly. Nevertheless, biochemistry and clinical evidence supports the value of many different supplements. I will always recommend eating whole foods, while avoiding processed foods that lack nutritional value. In today's society, we don't always consume a diet that takes care of our vitamin and micronutrient needs. Using supplements may improve health in these instances. I have included a short list of some of the common recommended supplements, with suggested dosing and proposed benefits, that many health experts agree have value. As the supplement industry is not regulated in the same way as the Food and Drug Administration, it is wise to investigate the company representing the particular supplement of interest. For a comprehensive general data repository on supplements, I would suggest the site: examine.com.
Here is the list:
Vitamin D3 and Vitamin K2 5,000 international units (125 mcg) daily or 10,000 international units (250 mcg) daily depending on need
Benefits: Improve hypertension, reduce risk of osteoporosis, decrease inflammation, increase dopamine release and activation of oxytocin (feel good hormones), improve mental health disorders
Omega-3 fatty acids (EPA plus DHA) 1,000 mg daily, (up to 4,000 mg daily for hypertriglyceridemia)
Benefits: Improve anxiety and depression, decrease risk of macular degeneration, improve risk of cardiovascular disease, improve attention deficit symptoms, improve metabolic syndrome, decrease inflammation, improve mental health disorders, prevent age-related cognitive decline.
Magnesium 500 mg daily (glycinate) is the most bioavailable and least likely to cause diarrhea)
Benefits: Improve anxiety, sleep, headaches, muscle cramps.
Turmeric 500 mg twice daily
Benefits: Reduce depression, decrease inflammation and pain
Ashwagandha 500 to 1,000 mg daily
Benefits: Decrease stress, improve cognition, improve sexual function
B complex with vitamin B-12 (500 mcg B12 minimum daily).
Benefits: Increase energy production, improve hormone metabolism, decrease cardiovascular risk, improve neurotransmitter function, enhance DNA synthesis.
I hope this information helps you and your loved ones!
Jason Williams, D.O.