Quick Guide to Essential Supplements…the Printable Version – by Dr. Nick Araza

Ok, due to popular request, here is the quick n’ dirty list for the fridge or inside of the cabinet, so you can reference it often…no explanations here - to find out more, click on the blogs listed below!

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FISH OIL (I take Innate Choice 1 tsp. = 1700 mg.):

Men – 3-5 grams, depending on size and activity (I take about 4 grams, which is on the low side for my size, but I also eat a lot of grass-fed beef, chicken, fish and flax).

Women – 2-4 grams, depending on size and activity

 Children should be taking roughly 1/2 teaspoon (800 milligrams) for every 40 lbs. of body weight

Infants - will get through mother’s milk (breastfeeding for first 2-3 years - once that stops, begin supplementing)

To find out WHY I take fish oil, see my blog posts:

“What’s the Big Deal with Fish Oil?” - August 6, 2009 

Fish Oil: It’s What You Want – August 13, 2009

PROBIOTICS (Innate Choice):

Men & Women – 2 capsules (15 billion organisms/capsule)

Children - 1 capsule

Infants - 1/2 capsule.  You can open the capsule and pour 1/2 into mouth (or maybe on some pacifier-type of sucking thing? I don’t have kids yet, you’re on your own for this one).

**You want to start slow with these - 1 capsule for the first week or two, and there can be associated headaches, nausea and general malaise - but don’t worry, it doesn’t last, and it’s a good thing.

To learn more and find out why I take Probiotics, read my blog post “Probiotics – The Healthy Bugs That You Want and Why” - Sept 24, 2009.

VITAMIN D (Dr. Joel Fuhrman):

Men - 0 to 5,000 IU’s (international units) – I take none during the summer months, but October – April (especially here in New England), I take 4-5,000 IU’s /day

Women & Teens - 0 to 4000 IU’s

Children 1 year old and up should be supplementing with 0-2,000 IU’s

Infants (less than 1 year) should be taking 0-800 IU’s.

**Keep in mind the reason zero IU’s is an option here is because we are supposed to get Vitamin D via the sun.

To find out exactly WHY I take vitamin D, see my blog posts “Sunscreen or Sombreros?” - July 9, 2009 

“16 Shocking Vitamin D Facts” dated 16, 2009.

MULTI-VITAMIN – (Innate Choice):

Men & Women – 1 serving

Children – 1/2 serving

To find out exactly WHY I take a multivitamin stay tuned, I haven’t written that blog yet.

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Fight 4 Health,

Dr. Nicholas Araza DC CCWP