The Only 3 Nutritional Supplements You Need to Take

Should most men be taking nutritional supplements?  As with many matters relating to eating, nutrition, and health, the best answer is:  it depends. 

It depends on your age, your level of activity, your genetic makeup, whether you are currently dealing with health problems, your philosophy about food versus supplementation, and especially what you are eating each day.  As most of us are aware, the daily diet of Americans and others in western societies is often deficient in vegetables and fruits, and much of the food commonly eaten — packaged, processed, and “fast” — is not always high in nutritional value.

If you’re looking for some nutritional “insurance,” the current best recommendation from many doctors is that the following three nutritional supplements can help to maintain a healthy body.  Some time back, Men’s Jounal surveyed doctors and other nutritional experts to determine what the bedrock supplements for men would be.  They came up with three:  Vitamin D, Omega-3 Fatty Acids, and a multivitamin.

Of course, the best solution for getting sufficient nutrients, vitamins, and minerals is to eat a varied diet with an emphasis on foods such as vegetables, fruits, nuts, and healthy sources of protein (e.g, wild-caught salmon, grass-fed beef, etc.).  Given contemporary lifestyles, however, many of us find it a challenge to eat everything that constitutes an optimal diet.  So some supplementation might be in order.

If you’re interested in learning more about the ins and outs of using the following supplements, you can find a ton of information on the Web, of course, and you can start by reading the Men’s Journal summary here.

My intention is to make it easy for you to obtain the recommended supplements.  The following supplements and brands are those commonly recommended by doctors when it comes to supplementing with Vitamin D, Omega-3 fatty acids, and multivitamins.  Click the links below and get them from the retailers I’ve listed.  Each of them is reliable, cost-effective, and offer good customer service.

Recommended Brands of Vitamin D

Vitamin D is probably the most interesting nutrient right now when it comes to understanding and pursuing its benefits for overall health.  More and more studies are being done on Vitamin D and it has been found to affect the systems of the body in multiple ways.  In particular, the negative consequences of a deficiency of Vitamin D are thought to be numerous and serious. 

Our bodies can make Vitamin D when exposed to sunlight.  If you get enough sun each week (say, 15 minutes a day over 40% of your body), you may be synthesizing plenty of Vitamin D.  But who gets that much sun?  And who gets it at optimal times of the day for UVB rays?  In addition, dermatologists have put the fear of god in us about sunlight and most people now slather on the sunscreen, which interferes with Vitamin D production.  So you might want a Vitamin D supplement.  Get your supplement in the form of Vitamin D3 (not D2)

If you’d like to learn more about Vitamin D and the many ways it affects your health — and how getting enough can improve many functions of the body — read The Vitamin D Cure (revised), by James Dowd, M.D.  In addition, consider being tested by your doctor (or favorite testing lab) to determine your levels of Vitamin D.

Here are the two Vitamin D supplements (D3 form) recommended by a number of doctors:

Vitamin D supplements recommended by doctors include Carlson Labs D Drops Vitamin D, available from eVitamins

Click to get Carlson Labs D Drops from eVitamins

Carlson Labs D Drops.  Carlson Labs is one of the most respected brands in the supplement business, especially when it comes to oil-based nutrients.  You can get Carlson Labs D Drops from eVitamins by clicking here.





Another doctor-recommended source for Vitamin D is Vital Nutrients Vitamin D3.  As a company, Vital Nutrients is known for its quality control.  Vital Nutrients supplements are made in the United States.

Vitamin D is an important nutrient for many bodily functions and overall health.  You can get Vital Nutrients Vitamin D3 capsules from Pharmaca.

Vital Nutrients Vitamin D3 capsules from Pharmaca

You can get Vital Nutrients Vitamin D3 from Pharmaca.  In addition to being a full-service pharmacy, Pharmaca is also one of the most complete sources of supplements, holistic health aids, and alternative healthcare products online.



Recommended Sources for Omega-3 Fatty Acids

If you’re eating several servings of wild-caught salmon and/or sardines each week, you probably are getting enough Omega-3 fatty acids.  If you’re not, supplementing with this important nutrient can help keep your heart healthy, improve general cell health, reduce inflammation, help prevent arthritis, and may reduce the risk of having a stroke (one study found that triglyceride lipid emulsions rich in an omega-3 fatty acid injected within a few hours of an ischemic stroke can decrease the amount of damaged brain tissue by 50% or more in mice).

The recommended daily amount for supplementation is at least 1,000 to 2,000 mg, which should yield 500 mg each of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two beneficial types of long-chain fatty acids in Omega-3s.

As a source, fish oil is best.  Some feel that krill oil may be even better than fish oil for producing Omega-3 supplements.

Here are the doctor-recommended brands of Omega-3 supplements:

Omega-3 fatt acids have a numbe of beneficial effects on the body.  You can get a doctor-recommended Omega-3 supplement -- Nordic Naturals Ultimate Omega -- at

Click here for Nordic Naturals Ultimate Omega recommended Omega-3 supplement

Nordic Naturals Ultimate Omega Soft Gels.  This supplement contains 1,000 mg of pharmaceutical-grade Omega-3 oils, which yield 650 mg of EPA and 450 mg of DHA. 

It is a bestseller at and you can get Nordic Naturals Ultimate Omega there for a discount.  Aside from its recommendation by doctors, you can also check the customer reviews for this high-quality supplement at on the product page.  (You can also get the Nordic Naturals Ultimate Omega with lemon flavor added.)



Another highly recommended Omega-3 supplement is made by OmegaBrite.

OmegaBrite 100% Natural Omega-3 Formula

The second recommended brand of Omega-3 supplement is OmegaBrite 100% Natural Advanced Omega-3 Formula.  As a company, OmegaBrite specializes in Omega-3 supplements. 





Recommended Multivitamin Brands

Whatever multivitamin you take should contain at least the daily recommended minimum amounts of all essential vitamins, plus a reasonable amount of most of the essential minerals. 

Following is a chart that shows the Recommended Dietary Allowance (RDA) of vitamins and minerals for men ages 19 and up (source:  WebMD).

Vitamins and Minerals

RDA for Men 19+ years

Vitamin A

3,000 IU/day

Vitamin B3 (Niacin)

16 mg/day

Vitamin B6

1.3 – 1.7 mg/day

Choline (Vitamin B complex)

550 mg/day

Vitamin C

90 mg/day

Vitamin D (Calciferol)

15 micrograms/day

(600 IU/day)

Vitamin E (Alpha-tocopherol)

22.4 IU/day


not determined


1,000 – 1,200 mg/day


2,300 mg/day


900 micrograms/day


4 mg/day

Folic Acid (Folate)

400 micrograms/day


150 micrograms/day


8 mg/day


400 – 420 mg/day


2.3 mg/day


45 micrograms/day


not determined


700 mg/day


55 micrograms/day


1,200 – 1,500 mg/day


not determined


When shopping for vitamins, you can also check the bottle to see if it has a seal from NSF International (NSF), the United States Pharmacopoeia (USP), or (CL).  These organizations test vitamins to ensure that they contain the ingredients stated on the label and are manufactured according to proper standards.

Following are two recommended brands of multivitamins that doctors suggest are good:

Doctors who recommend taking a multivitamin each day recommend Enzymatic Therapy Doctor's Choice Men, which is available from eVitamins

Enzymatic Therapy Doctors Choice Men Multivitamin is available from eVitamins

Enzymatic Therapy Doctor’s Choice Men.  This multivitamin supplement from Enzymatic Therapy has a good amount of all the basics, except nutrients such as Vitamin D and iron, which not everyone  wants to have included in their daily supplement.  It also includes other nutrients such as saw palmetto and ginseng to support older men, though men of any age can take it. 

You can get Enzymatic Therapy Doctor’s Choice Men from eVitamins

It is also available from, another top source for nutritional supplements of all types.  They have good customer service.



A high-quality multivitamin and mineral supplement is Life Extension Two-Per-Day Capsules.

Click here to get Life Extension Two-Per-Day Multivitamin Capsules

Life Extension Two-Per-Day capsules.  After additional research, I decided to add the multivitamin from Life Extension to this list of doctor-recommended supplements.  Life Extension is a well-known and popular brand of nutritional supplements and the company adheres to Good Manufacturing Practices (GMP) in producing their supplements.  Their website also offers some of the most extensive information on health and disease of any site that covers nutritional supplementation.

You can get Life Extension Two-Per-Day Capsules by clicking here.  While you’re on their website, read an article or two.  Be sure to bookmark the site and explore it further.  They also publish a monthly magazine.


As you may be aware, Doctor Oz has been providing nutritional information to TV viewers for a number of years.  If you are one of those who are appreciate his advice, you may be interested to know that he also came up with the 3 nutritional supplements you need to take.  Turns out they are exactly the same three as the supplements recommended in this post.  Here is a video of Dr. Oz discussing basic supplementation:



Again, supplements can function as a type of nutritional insurance if you think you’re not getting enough essential nutrients in your diet.  You can rely on the supplements above to be some of the best on the market. 

Even better… grow your own vegetables and eat those.

Life Extension - Health And Medical Findings


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