Posts Tagged ‘Add new tag’


By Erin Jansen, AHJ Editor, Oct. 2008
I have always loved to read about how food and vitamins and supplements interact with and support a healthy body! I’ve poured through countless books and articles on the topic and I’ve taken vitamins and supplements for years. My best friend recently asked me “what is the end-all list of vitamins and supplements I should be taking?” so in an effort to keep my final list handy so I can share it with her and my other friends, I’m publishing it on AHJ.

I recently turned 40 and realized that what they say is true, your body really does change as you get older. Even though I eat a balanced, organic diet and exercise regularly, I know the importance of supplementing your diet with vitamins and minerals –partly because some of these supplements your body no longer creates but still needs.

I know it can get confusing with all the different milligrams versus micrograms versus IU, but don’t worry, most of the natural supplements you find at the health food store are broken down in these measurements. Here is my end-all list of the most important vitamins and supplements every adult should be taking.

Baby aspirin (1x a day) – OK, so it’s not really a vitamin or a supplement, but a half aspirin daily (or 162 mg) can do wonders for your heart. Take 162 milligrams every day for life (it takes at least three years to establish the full benefit).  

CoQ is also a good for heart health.

Multivitamin (2 x a day) – Forget the “one a day” branding, you’re supposed to take a multivitamin twice a day. Your multivitamin is a fountain of micronutrients! Be sure to choose an all-natural multi and not a chemically produced one. Your multivitamin should have the following:

  • Magnesium (400 milligrams daily)
  • Calcium (600 milligrams twice daily)
  • Vitamin A (1500 IU)
  • Vitamin D (400 IU daily for those under 60 years old; 600 IU for those over 60)
  • Vitamin C (600 milligrams twice daily)
  • Vitamin E (400 IU daily)

(1 x day) – This is a B vitamin, you need a daily dose of 800 micrograms.

Vitamin B6 (1 x day) – Take a daily dose of 6 milligrams

Vitamin B12 (1 x day) – Take a daily dose 25 micrograms

Omega 3’s (DHA & EPA) (1 x day) – The all important essential fatty acids, you want an omega-3 that has DHA and EPA.  Take a daily dose of 2000 to 4000 milligrams.

Alpha Lipoic Acid (ALA) – This is the third omega-3 fatty acid: ALA.  Take a daily dose of 2000 milligrams.

Coenzyme Q10 (1 x day) – A powerful anti-aging supplement, CoQ10 should be taken with a meal containing some fat or even better, in combination with soy or vegetable oil which enhances its absorption. Take at least 30 milligrams daily; you can take up to 300 milligrams.
L-carnitine (1 x day) – This is an amino acid that helps transfer energy between our cells. Take 1500 milligrams daily.

Resveratrol – This is a flavonoid found in red wine that acts as an antioxidant and decreases the aging of the DNA in mitochondria (the cell’s energy plant). A good dose is 100 milligrams.


  • SAMe – This in a natural amino acid effective with depression. The usual dose is up to 1200 milligrams daily (on an empty stomach).
  • Glucosamine – An important chemical for cartilage, ligament, bone and joint health, take 1500 millilgrams daily.
I would disagree and say that glucosamine should be taken regularly for joint health with chondroitin 1200mg.  As long as you are not allergic to shellfish.

Keep in mind this is my personal list of best advice practices I’ve compiled over the years.  It is not meant as a substitute for medical advice and if you have any questions, you should contact your physician or alternative health care provider. A Votre Sante!



Get Strong! Stay Strong!




The pull up, what a great exercise.  Look at those abs!  You dont need to do sit ups to get good abs.  Multi joint movements like deadlifts, pull ups, step ups w/ an overhrad press and others not only develop great “usable” strength but also melt the fat away.  Get rid of the fat and guess what?…You can see the abs!Remember its not all about exercise.   You have to have the nutrition to compliment your exercise program.  No exercise can make up for poor nutrition.  See other posts on this blog for ideas and helpful hints.

Get Strong! Stay Strong!  (and Look Strong)

Chris Kolba

Plantar fasciitis is a painful condition effecting the heel and arch area of the foot.  Symptoms include pain in the heel and arch with walking and especially with the first steps  upon getting out of bed or after prolonged sitting.  The pain can range from mild to quite severe.  The pain results from an irritation to the thick fibrous tissue on the bottom of the foot known as the plantar fascia.  It attaches to the heel and runs along the bottom to the ball of the foot.  If the foot flattens out more than normal (overpronation) the fascia is excessively and repetitively stretched and can over time become inflammed at the heel where it inserts.  Microtearing occurs and the tissue can start to pull the bone away fron the heel resulting in a heel spur.  So, a bone spur is the result not necesarily the cause of the problem and the bone spur is horizontally oriented not vertically.  As you sleep at night or when you are off your feet the tissue begins to “scar down” as it attempts to heal itself and then when you take that first step in the morning it stretches or “tears” the fascia tissue.  Thats why those first steps are killers.  Symptoms can be set of by overpronation, changes in activity levels, improper shoe wear, climbing ladders or using your foot to dig with a shovel.  Most of the time plantar fasciitis responds to conservative therapy consisting of a good biomechanical evaluation, modalities for pain ( ice, iontophoresis, electrical stimulation), taping, proper stretching (hip flexors, calves), strengthening (hips, core) and temporary or custom foot orthotics.  So why would one have surgery but not correct what caused the problem in the first place?


Get Strong, Stay Strong!