“If you could only take one supplement, what would it be?!” We get asked this question a lot! And, our answer is always; “well, it depends…”
To recommend a single supplement we need to know your basic health history, current health status as well your health goals. However, for simplicity’s sake I’m going to write this article assuming you have addressed the following 4 points;
1. You eat a nutritious balanced diet
2. You’ve had your allergies & intolerances checked
3. You live a healthy lifestyle i.e. get adequate sleep, exercise etc
4. You manage your stress levels
Now, once these areas are under control here is the one supplement we would recommend if you came to us with this health goal;
To prevent chronic illness
- Vitamin D
It is a known fact that most of us are deficient in this essential nutrient. We simply don’t spend enough time (uncovered and un-sunscreen-ed) in the sun each day and don’t consume enough dietary sources either.
Numerous studies show reduced cancer risk  when your vitamin D levels are in the optimal range. Vitamin D has also shown to be protective against autism  and hives ; it improves MS (multiple sclerosis) symptoms , and helps cognition and brain function, reducing Alzheimer’s.  Vitamin D helps to reduce the effects of pain from fibromyalgia  and Vitamin D deficiency accelerates neurological decline.
These are just a few examples of the protective benefits of vitamin D against chronic illness – there are many more! Get your vitamin D levels checked at least once a year by your healthcare provider, and then supplement accordingly.
Improve my concentration, memory and mood
- Omega 3
One of the best things you can do for your brain is to take omega 3 fish oil. Like vitamin D, it is difficult to consume adequate amounts from dietary sources, therefore almost everyone should be supplementing (according to their needs) on a daily basis. Our brains are 60% fat after all, so in order to optimally perform you need to feed it what it needs.
The brain uses omega 3 to insulate nerve cells allowing them to communicate better with one another. This then translates into incredible neurological benefits such as; relieving depression, helping with anxiety, improving concentration and boosting memory function.
Chat to your trusted healthcare practitioner before you supplement because quality is key when it comes to Omega 3!
To lower my blood pressure
Magnesium acts like a natural calcium channel blocker (CCB) to reduce blood pressure. It helps limit the amount of calcium or the rate at which calcium flows into the heart muscle and arterial cell walls. Calcium stimulates the heart to contract more forcefully. When calcium flow is limited, then your heart’s contractions aren’t as strong. This means thatyour blood vessels are able to relax, leading to lower blood pressure.
Magnesium deficiency is extremely common and often is the cause of hypertension in the first place. Again, quality is key when it comes to supplementation. Read “The Best & Worst Forms of Supplemental Magnesium” on our Lifestyle Health website to figure out which is the right form for you.
To quickly recover from colds and flu’s
- Vitamin C
Once you’ve contracted a cold or flu, vitamin C is the go-to nutrient that can help shorten the duration and get you feeling better faster. Vitamin C must be taken in high doses to promote quicker recovery. More specifically, you should dose every 20 minutes to an hour until bowel tolerance has been reached (i.e. you experience diarrhea). Dr. Linus Pauling believed that the minimum amount that should be taken daily was around 15g!  Now, this may sound like a lot but being sick dramatically increases the body’s need for vitamin C.
In high doses it acts as a natural antihistamine, anti-inflammatory and free radical scavenger that up-regulates the immune system in a powerful way; improving symptoms and speeding up recovery.
To stay younger longer
CoQ10 is used by the mitochondria in every cell of your body to produce energy. Without sufficient amounts of coq10, mitochondrial function is severely impaired. This accelerates the ageing process, as well as many age-related diseases.
Co-Q10 is also important for cellular protection. It is a powerful lipid-soluble antioxidant that reduces oxidative stress in the body. It even helps recycle other antioxidants, such as vitamin C and E, preventing premature DNA damage. According to Dr. Stephen Sinatra, research shows Co-Q10 helps maintain lifelong youthfulness as well as improves the quality of life until the end. 
To improve eye health
Astaxanthin is thought to be the most powerful antioxidant found in nature. It is a must-have supplement when it comes to optimising eye health. It is unique in the sense that it is both water and fat soluble, offering protection to the entire cell. Astaxanthin can be taken in high doses. It cannot function as a pro-oxidant (i.e. cause rather than combat oxidation).
Another benefit is that, unlike other carotenoids, Astaxanthin is able to cross the blood-retinal barrier. The antioxidant and anti-inflammatory protection it offers here dramatically reduces the risk for cataracts, glaucoma, macular degeneration and blindness.
These 6 nutrients are the best of the best when it comes to optimising health. Most importantly, since you’ll only be taking one (according to your health goal), make sure the quality is the best of the best too.