I’m a doctor – these are 3 daily supplements I swear by for maximum wellness

A UK doctor is sharing his holy trinity of survival supplements.

Dr. Zalan Alam, a general practitioner specializing in quality of life for seniors, says that when choosing a supplement regimen, “it’s all about customization. It depends on your biological age and what you’re looking to aim for,” he told Business Insider.

Many nutritionists recommend getting nutrients from a balanced diet, with some going so far as to call supplements a waste of time and money at best and dangerous at worst.

In the United States, the FDA has pressured the pharmaceutical sector to make potentially dangerous drugs and supplements appear and taste less candy to prevent overdosing.

Alam said that while he prioritizes three specific supplements, users should talk to their health care providers to address risks, priorities and the best pill-taking option.

Lion’s mane

Alam drinks his morning coffee with lion’s mane extract.

He started the ritual to reduce his coffee intake and combat the crashes and blood pressure associated with high caffeine intake, he told Business Insider.

Derived from the mushroom of the same name, lion’s mane has been shown to increase memory, immunity and focus, as well as reduce inflammation and defeat fatigue.

A favorite of doctors and supermodels alike, chanterelle mushrooms are rich in nutrients like thiamin (vitamin B1), riboflavin (B2) and niacin (B3). They also contain essential minerals, including manganese, zinc and potassium.

A 2020 study found that taking lion’s mane capsules daily for 49 weeks could lead to significant improvements in cognitive health among people with Alzheimer’s disease.

ZINC

Alum takes a zinc supplement as a kind of prophylactic against diseases that can be taken from patients.

A trace element found in red meat, cashews and oysters, zinc plays a key role in supporting our immune system.

“Zinc doesn’t stop you from getting a bug, but it does reduce how bad the bug or infection can be when you get it,” he said.

“So it can reduce the length of time you’re unwell, or it can reduce delays in your recovery.”

In fact, research has found that zinc can help shorten the duration of a person’s cold by up to two days.

The mineral also aids and promotes wound healing, carbohydrate breakdown and cell growth. It is also thought to aid fertility and eye health and protect against inflammatory diseases.

However, millennial dietary changes have led to an increase in zinc deficiency.

If you’re concerned about zinc deficiency, the Cleveland Clinic recommends asking your healthcare provider for a blood test to measure levels.

The clinic also emphasizes moderation when it comes to zinc supplements, as taking too much can cause nausea, dizziness, headaches, vomiting and impaired immune function, which can lead to increased infection.

Vitamin D

To make up for the lack of sun in winter, Alam takes vitamin D, an essential vitamin produced by the body when the skin is exposed to ultraviolet rays in sunlight.

Vitamin D is also found in foods such as oily fish and egg yolks.

According to the Cleveland Clinic, about 35% of US adults are vitamin D deficient.

Research has found that vitamin D plays an important role in the immune system and the body’s ability to absorb calcium, and may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis.

As with zinc, too much vitamin D can have serious consequences. However, Alam maintains that “it is up to the individual to decide whether to take vitamin D supplements, but, like zinc, they are unlikely to cause harm when taken in safe amounts.”