Essential

Medical Aesthetics & Laser Spa Serving Sherwood Park, Spruce Grove, St. Albert & Nearby Edmonton, Alberta

Essential Supplements

If the goal of your vitamin and supplement regime is not yet targeted towards specific health concerns, but instead you are looking for generalized health improvement and disease prevention the following list is a great place to start.

Omega 3’s
Omegas 3’s are critical for brain and heart health; it is suggested that our Omega 3 rich diet is responsible for the remarkable brain development of humans. In contrast, Omega 6’s promote inflammation in the body, contributing to disease and illness. Unfortunately, modern food processing has created an imbalance with Omega 6’s dominating and Omega 3’s under represented.

 
We recommend and sell only pharmaceutical grade fish oil, because of risks of contamination. This ensures guaranteed potency, and that is dioxin and mercury free according to the International Fish Oil Association. Inexpensive brands meet none of these qualities and are not recommended. There is significant individual response to omega 3 supplementation; one dose is not optimal for everyone. For interested parties, or those with a strong family history of heart disease, advanced testing of the AA/EPA ratio is available at private labs in the USA through True Balance. This ratio will determine if your dose is optimal for you. An optimal AA/EPA ratio has been shown to reduce all-cause 5 year mortality by 25%.

Recommended Standard Dose:

      • 1 capsule (1200mg) twice per day with meals, for a total EPA + DHA equaling 2400 mg per day
      • available from True Balance

Vitamin D
Vitamin D is so important in the body it is now considered by many a hormone instead of a vitamin. It is known to affect the expression of at least 2000 genes! Levels that were once thought to be adequate, we now know are below what is needed to prevent disease.
Research indicates that optimum blood levels (120 mmol/L) produce many benefits including:

            • 50-70% reduction in risk of breast, colon, pancreatic and prostate cancer
            • Improved brain and heart function
            • Increase life expectancy by up to 5 years
            • Improved mood
            • Improved immunity

Recommended Standard Dose:

              • baseline of 2000 iu/day in the summer and 3000iu/day in the winter
              • can be taken in either capsule or liquid form
              • should be taken with a meal containing fat (ex. with Omega 3’s) for better absorption
              • available from True Balance

NOTE: some people will need 5-10,000 iu/day when supplementing to achieve this ideal blood level. Dr. Brown takes 6000 IU/day and his wife 10,000 IU/day in order to have optimal Vitamin D levels for the protection of cancer.

 
To give an idea of the amount of sunlight exposure required, a mild sunburn produces 20,000 units of Vitamin D daily. The reality of the average Canadian lifestyle and the increased risk of skin cancer makes daily Vitamin D supplementation necessary.
Blood levels are typically tested after at least 3 months on a consistent dose to know your response. This test is no longer available through Alberta Health Care although options for private testing exist ($75).

 

Magnesium
Magnesium is an essential element that has been shown to be involved in over 500 important reactions in the body. Testing has revealed that 70% of North Americans are magnesium deficient. Testing is complicated and expensive and only provides a snapshot of the magnesium levels at that particular moment. Instead we can get clear indicators of requirements through the signs and symptoms the body produces.

Magnesium Oxide – Constipation is the most common symptom indicating magnesium deficiency. To optimize the detoxification systems of the body 1- 2 soft bowel motions everyday day is ideal. Magnesium draws water into the bowel so can help to achieve this.

Recommended Standard Dose:

                • 300mg per capsule
                • begin with 1-2 capsules at bedtime and adjust dosage to bowel function,
                • increase gradually to 3-4 capsules per day if needed
                • available from True Balance

Magnesium Glycinate – This form of magnesium targets the tissues of the body, so has a less pronounced effect on the bowel. It can help with the following symptoms:

                  • Depression
                  • Insomnia
                  • Headaches
                  • Muscle cramping/spasms

Recommended Standard Dose:

                    • 100mg per capsule
                    • begin with 1-2 capsules at bedtime
                    • available from True Balance

NOTE: With all types, too much magnesium can lead to diarrhea and the dosage should be decreased if this occurs. It is recommended to drink 2.5 liters of water per day to maintain proper hydration.

Calcium and magnesium have a unique balance within the body. The modern day epidemic of osteoporosis led many physicians to suggest heavy Calcium supplementation (i.e. up to 1500 mg/day). Unfortunately, several large international recent studies on this high level of supplementation show an accelerated risk of heart disease and death.

We consider the real problem to be the universal deficiency in North Americans of Vitamin K2, due to the way we raise animals for meat and dairy consumption. Vitamin K2 is produced by rapidly growing green grass, a substance not found in Canadian feedlots. Vitamin K2 keeps Calcium in our bones where it belongs and prevents osteoporosis. As well, it prevents deposition of Calcium into our blood vessels and reduces the chance of heart disease and stroke.

Once Daily Health Booster (previously known as Super Booster)
Once Daily Health Booster contains many different essential elements for the body to function properly and effectively.
One of these is Vitamin K2 in both the MK-4 and MK-7 forms, as discussed in the above Magnesium section, Vitamin K2 helps keep Calcium in our bones to prevent osteoporosis. In addition to this, it also prevents the deposition of Calcium into the walls of the body’s blood vessels. Just like a water pipe in which calcium deposits produce slow water flow the same is true of the calcium deposits in the walls of our arteries. This build-up of calcium is one of the first steps in the dysfunction in our blood vessels, eventually leading to heart attack or stroke. Both of which happen to make up the leading causes of disability and death in North America.

Once Daily Health Booster also contains both active forms of Vitamin E (Gamma tocopherol and Tocotrienols). These forms of Vitamin E act as powerful anti-oxidants in the fat dominated areas of the body like the walls of our cells or cell membranes. Vitamin B12 and Zeaxanthin are also included in this supplement, they are essential for the protection of vision loss in the eyes due to macular degeneration.

Recommended Standard Dose:

      • 1 capsule daily
      • available here from Life Extension

Resveratrol
Resveratrol is one reason why we love red wine so much! And Resveratrol is what provides so much of the amazing health benefits of this type of alcohol. It is a well-known fact that 1-2 drinks per day for men and women improve survival. Although, large quantities of alcohol, yes, even wine can be hard on our detoxification systems. We do not recommend more than 2 drinks per day but have many reasons to want you to ingest more Resveratrol. The body responds to Resveratrol with changes that promote life extension.

Resveratrol works at the level of DNA expression to modify proteins produced. This protein modification system evolved over millions of years and began with plants. Plants have only 2 choices in life—grow or reproduce. Reproduction is takes a lot of energy and from a plant point of view should only occur when the conditions are favourable for plant babies to grow and survive. When external conditions are poor, for example in times of drought resveratrol is one of a group of compounds produced by plants. Resveratrol and these other compounds shift plant metabolism away from reproduction and towards growth and maintenance—so the plant can survive and live to flower another day. Animals developed the same sensitivity to these compounds since they share the same environment and reproductive requirements.

 
Dr. Brown’s favorite is Optimized Resveratrol, optimized means that it also contains a slightly modified form of Resveratrol called pterostilbene. Despite being difficult to pronounce, pterostilbene is very bioavailable and has benefits beyond what is seen with Resveratrol alone. Optimized Resveratrol is sold through Life Extension (www.lef.org) and meets Dr. Brown’s criteria of hitting multiple targets with one agent.
Recent studies done in 2014 at Harvard Medical School have shown a decrease in NAD+ as we age. This fall in NAD+ directly relates to a decrease in mitochondrial energy production. NAD+ can’t be absorbed intact in humans, but a precursor called Nicotinamide Riboside (NR) can be and is actually very bioavailable. Nicotinamide Riboside acts as a NAD+ booster playing an essential role in mitochondrial energy production. Supplementation of NR was actually found to reverse changes in fur, memory and energy when fed to old mice.

Recommended Standard Dose:

        • 1 capsule daily, minimum 250mg
        • available here from Life Extenstion

Multivitamin
Multivitamins have become increasingly important with the degradation of the food supply and standard North American diet. Like anything else, as the body ages and is exposed to the wear-and-tear of everyday life it begins to ‘rust’. This rust is in the form of oxidation or free-radical damage; it effects our enzymes, cell membranes and even our DNA. This rusting as it progresses impacts:

          • organ function
          • promotes cancer growth
          • damages cellular repair mechanisms

Up until now, recommended vitamin doses do not promote optimal defense against this rusting or free-radical damage. Plants are the masters at preventing oxidative damage, as all day long they sit out exposed to oxidation in the form of sunlight. A good multivitamin provides optimal levels of plant based anti-oxidants like polyphenols and bioflavonoids.
True Balance’s multivitamin (Douglas Labs Ultra Balance III) is one of the top 3 produced in North America as shown in Lyle Macwilliam’s “Comparative Guide to Nutritional Supplements”.

Recommended Standard Dose:

            • Beginner Plan: 1 tablet twice/day with food
            • Intermediate Plan: 2 tablets twice/day with food
            • Longevity Plan: 3 tablets twice/day with food (optimal anti-oxidant protection)
            • available from True Balance

It takes a while to develop the habit of regular supplementation. We suggest you start slow and increase as you feel better. Multivitamins can cause stomach upset and should be taken with food to allow for better absorption.

DNA Protect
One in three people will develop cancer in their lifetime. As I’ve told many of my patients cancer is on my ‘not to do list’! We have already highlighted the importance of Vitamin D in cancer prevention, but because of the relative importance of cancer prevention this justifies the use of another unrelated form of protection. So in order to bolster this already strong cancer prevention program we turn to DNA Protect. It uses concentrated compounds naturally found in Broccoli and other vegetables of the same Brassica family. It also contains a proprietary form of Curcumin which is most commonly found in curry. Many articles written in the last 5 years attest to the health promoting action of Curcumin. DNA can be found through Life Extension (www.lef.org).

Recommended Standard Dose:

              • 1 capsule daily
              • available here from Life Extension

Acetylsalicylic Acid (ASA 81mg)
It seems nonsensical that a daily dose of a baby aspirin can have a meaningful effect on health promotion. But surprisingly, aspirin is so powerful, it would probably not be approved for human use by Canada’s HPA today. Luckily for us it already is. Some of the benefits include:

                • Reduced Cancer risk
                • Prevention of heart disease
                • Reduced Alzheimer’s Disease risk

Recommended Standard Dose:

                  • 1—81 mg pill per day
                  • available anywhere

If you’d like to learn more about your general health and how you can improve it check out our Lifestyle page.