All of us have wondered at some point what we should be doing with our supplements. Recently Dr Oz has produced a list of what he feels to be the most important supplements – so to help you to decide what is best for you we have brought you a summary of his points.

A quality multivitamin

A study of 3 million people revealed that less than 1% of the participants got enough essential vitamins from diet alone. “That’s why”, Dr Oz says, “you must take a multivitamin; it also helps prevent heart disease, breast cancer and colon cancer.”  

How to take it

• Look for 100% of the daily value of the 12 essential vitamins and minerals – like vitamins B, C, E and zinc. Note: Only women who are menstruating need a multivitamin with iron. If you are post-menopausal or a male, you do not need a multivitamin that contains iron.
• A lot of people look for a ‘one-a-day’ multivit. However, Dr Oz recommends taking half of your daily dose in the morning and half at night to maximize absorption. This is because you use a multivitamin’s various components during the chemical reactions that occur throughout your body. So, maintaining constant levels assures a steady supply of these vital nutrients 

What we recommend
KNH Multi-Vitamins, is a carefully formulated multivitamin complex, designed to be well suited to the needs of both men and women. In addition to the more common nutrients, it has a good dose of the B-Complex vitamins for that added energy boost, as well as bioflavonoids for extra anti-oxidant hit. The recommended daily dose is 2 capsules, giving you the flexibility to split the dose across the day, optimising your nutrient absorption.

The Calcium Cocktail

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium to maintain a balance between calcium and magnesium. Vitamin D is important to help the body absorb calcium and get the maximum benefit.

How to take it 

• Calcium (600 mg) with magnesium (400 mg) and vitamin D (1,000 IU)
• Take dose with a full glass of water, 2 hours after eating. Calcium can block the absorption of other supplements and prescriptions, so be sure to take it separately.

What we recommend
KNH Calcium complex provides you with a number of different forms of calcium including calcium citrate, which is a natural calcium extracted from plants. It also contains magnesium (in the recommended ratio to calcium) and vitamin D3 to aid absorption. The recommended daily dose provides you with 500mg of elemental calcium and 300mg of magnesium.

Vitamin D

Vitamin D helps the body absorb calcium and is integral the health of your immune system, blood vessels, muscles and nervous systems. Most of us don’t get enough vitamin D from sunlight, especially living in the southern climate that we do in New Zealand, or are dark-skinned. Dr Oz also suggests that vitamin D may also play a role in preventing certain cancers, including colon, uterine, breast and endometrial cancers. 

How to take it

• 1,000 IU – this dose can be included in multi-vitamins, so make sure you read labels carefully.
• Vitamin D is fat soluble, so it works better when taken with a little fat. Try taking it at breakfast with milk or yogurt.

What we recommend
If you are not getting enough vitamin D from other supplements, we sell a Vitamin D3 supplement that provides the recommended 1000IU in each capsule. Vitamin D exists in a number of different forms, and vitamin D3 is the same form that is produced in your skin through conversion of cholesterol compounds on exposure to UV light.

Fish Oil

Fish oil contains omega-3 fatty acids called DHA and EPA which are essential for optimal functioning of the heart and brain. Dr Oz explains: “They reduce arterial inflammation, which can lower your risk for a heart attack. Fish oil is also associated with a 32% reduced risk of breast cancer”. While many people have concerns regarding the presence of mercury and PCBs in fish oil, these are easily addressed by buying a fish oil that has undergone a filtration process and has test certificates guaranteeing negligible levels of these potentially harmful substances.

How to take it

• Dr Oz recommends that your daily dose contains 600mg of the DHA omega-3 fatty acid.
• Take fish oil with breakfast to avoid “fishy burps,” a side-effect some report when fish oil is taken on an empty stomach. Storing your fish oil capsules in the fridge can also help to prevent this effect.
• For adults with high cholesterol levels, the America Heart Association recommends an omega-3 fatty acid supplement  that provides 2 - 4 grams daily of EPA and DHA combined

What we recommend
KNH Mega Omega is a high quality fish oil supplement that has undergone a low heat cleansing process called molecular distillation. It is also mercury tested to demonstrate safety. It is a concentrated fish oil supplement, so that each 1000mg capsule provides you with 200mg of DHA and 300mg of EPA.

By taking this supplement you can easily meet Dr Oz’s recommendation of 600mg of DHA by taking only 3 capsules. Also, for those of you with high cholesterol you can get the recommended quantities of fatty acids by taking 2 capsules twice a day.

By Jessica Sanders - Jessica is the Retail Manager for New Zealand Health Food Company. You can read more content from Jessica on Google+