In his book, Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness, Dr. Brett Osborn recommends his program for building a healthy, fit, and strong body and mind. Among his recommendations are key supplements. We asked him for his favorites and to explain the rationale for each choice.

Omega-3 fatty acids: If you could choose one, this would be it! There are literally volumes of data demonstrating the beneficial effects of omega-3s’ stemming from their robust anti-inflammatory capacity.

Resveratrol: In addition to providing robust anti-inflammatory effects, resveratrol influences the expression of several gene products that influence metabolism.

Green tea extract: Green tea has anticancer effects, probably through its epigallocatechin gallate, or EGCG content.

Vitamin D: You may not realize it, but vitamin D3 is actually a hormone, a vital bodily hormone acting directly on the genome.

Curcumin: Curcumin has powerful anti-inflammatory properties which thwarts the formation of amyloid plaque.

B-Complex: B-complex vitamins are important for what is termed “methylation,” a cellular process that occurs a billion times per second. Deficient or “hypo” methylation is associated with a variety of diseases such as cancer, coronary artery and cerebrovascular disease, and neural tube defects.

Vitamin C: This is integral to numerous biological processes such as tissue repair, the quenching of free radicals, and the formation, along with the maintenance, of skin, tendons, ligaments, and blood vessels.

Vitamin E (mixed tocopherols and tocotrienols): The benefits of vitamin E are numerous. For example, supplementation has been demonstrated to reduce atherosclerotic plaque burden and improve one’s lipid profile.

Magnesium: Okay, there is no arguing about this one: Magnesium stabilizes the heart muscle and prevents arrhythmias. It lowers blood pressure by relaxing blood vessels, plays a role in carbohydrate metabolism, and reduces one’s risk of osteoporosis by augmenting bone density.

Probiotics: This is the good bacteria that most of us lack in our gut. Just because the bowel in actuality is external to the body does not permit you to neglect it. Nurture it, instead, for optimal health.

And more: Choose a multivitamin that is just that, “multi,” [as in] multiple capsules or tablets per day. While water is not considered a supplement, it should be. Even mild dehydration can affect mental and physical performance. Gastrointestinal function may also be impaired, resulting in delayed transit times and constipation.

Get Serious
A Neurosurgeon’s Guide To Optimal Health And Fitness
January 2015
By Michael Downey
Copyright ©2015 Life Extension®. All rights reserved