Most Wanted Vitamins
What vitamins should I take? How do you know what to take? Where do you start? The answer is different for everyone, but let’s start with the top three in my practice. Those are fish oil, vitamin B12, and vitamin D.
Fish Oil
Why fish oil? For inflammation, for cholesterol, for heart health, for mind health, gut health, joint health, health health. I can’t think of anything it isn’t good for. Our American diets are low in healthy omega-3 fats, and a high-quality fish oil supplement will provide a boost. How to find a good fish oil? Make sure DHA and EPA are listed on the supplement facts. The DHA and EPA should add up to nearly 1000mg per serving (close to 500mg each per serving). If DHA or EPA are not listed, you might want to keep looking. A practitioner can help you tailor your omega-3 fats for your individual needs such as using one higher in DHA for heart and cholesterol health or one higher in EPA for mood and mental health. One of my favorite fish oils by Standard Process, called Olprima EPA/DHA, contains 500mg DHA and 400mg EPA for every two soft gels.
Vitamin B12
Number two on the list of most prescribed supplements in our office is B12. Why? B12 is absorbed in a complex and convoluted manner. Any stomach issue, gut inflammation, or disruption of the gut flora can alter B12 absorption. A diet with excess carbs, sugar, or alcohol requires higher levels of B12 to help the liver process those loads, further decreasing B12 stores. Since B12 can be absorbed irregularly in small doses, taking a large dose a few times a week can help with overcoming absorption issues. For people low in B12, we commonly prescribe 1000mcg twice a week, but please ask your doctor what dose might be right for you. I recommend taking methylated B12 (methylcobalamin) because it is more easily used by the body than non-methylated forms.
But why do I need B12 besides processing carbs?
B12 is necessary to make red blood cells, aid in digestion, and make neurotransmitters. B12 deficiency is one of the most common causes of reversible dementia. If you find yourself tired or forgetful, consider discussing B12 testing or supplementation with your provider.
Vitamin D3
Last on our list of most prescribed vitamins is Vitamin D3. We are in Pennsylvania, or as my neighbor likes to call it, PennsylRainia. We live north of the Mason-Dixon line (the southern border of PennsylRainia). Why is that important? The sun does not visit north of the Mason-Dixon line enough to keep our vitamin D levels optimal. Why should you care about your vitamin D level? It is important in bone health, nerve health, and immune health. Low D levels are linked to multiple sclerosis, seasonal affective disorder, and poor outcomes for serious infections.
Vitamin D supplementation is a little trickier to use because it is fat soluble. Levels can get too high, unlike water soluble vitamins that are not stored in fat. Make sure you know your vitamin D level before starting a supplement. Normal range for vitamin D is between 30-100ng/mL, but the sweet spot is closer to 40-60. In our area of Pennsylvania, most of my patients are on 2000 to 5000 Units a day. I prefer Vitamin D3 to D2 because it is easier for the body to use.
Be Smart About What You Take
We are lucky to live in an age when vitamins can be tested and supplemented to make our lives easier, to prevent disease, and to optimize our energy and health. Fish oil, Vitamin B12, and Vitamin D3 are three of the vitamins that I commonly prescribe. Are they right for you? Maybe. Please talk to your provider. Taking unnecessary vitamins can create unnecessary strain on your body or your wallet. Be smart about what you take so you can optimize your health without harm.
Finding a reputable and reliable source of vitamins is the first step in vitamin shopping. If you need a source, consider using Fullscript or Standard Process. An account can be made for you for one or both of those by calling our office or via email at dr.fernan@yahoo.com. We also carry our top sellers in the office. If you need to know where to start, please schedule an appointment by calling (814) 772-0722.