In fact, the majority of us are deficient in one or more nutrients at the Recommended Daily Allowance (RDA) level, which is the minimum amount necessary to prevent deficiency diseases. That's not even the amount often needed for optimal health and to prevent conditions like blindness, osteoporosis, heart disease, cancer, diabetes, and dementia.

That's why I firmly believe we should all take certain nutritional supplements. These recommendations are supported by mainstream medical journals (1, 2).

Here is the regimen I recommend for everyone:

1. A high-quality multivitamin and mineral that contains mixed carotenoids (including lutein and zeaxanthin), at least 400 mcg of folate, and a mixed B-complex vitamin

2. Calcium-magnesium with at least 600 mg of calcium and 400 mg of magnesium. Choose calcium citrate or chelated versions of minerals, not calcium carbonate or magnesium oxide, which are poorly absorbed

3. Vitamin D3, 1,000 to 2,000 IU a day (people who are deficient in vitamin D will need more)

4. Omega-3 fatty acids that contain the fats EPA and DHA, 1,000 to 2,000 mg a day.

This regimen is relatively inexpensive, risk free—and the benefits are enormous. You'll have better immune function, brain function, and higher energy and will also prevent many future health problems.

I think that's worth it.

REFERENCES:

(1) Fairfield KM, Fletcher RH. Vitamins for Chronic Disease Prevention in Adults: Scientific Review. JAMA 287: 3116-3126.

(2) Willett WC, Stampfer MJ. What Vitamins Should I Be Taking, Doctor? N Engl J Med 345:1819.

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