Dr. Boz [Annette Bosworth, MD] - These 3 supplements are a no brainer.

Short Summary

Main recommendation: Take three supplements, omega-3, magnesium, and vitamin D, and keep their blood levels in the ranges the speaker describes, since she says most people are deficient. She tested herself and a friend, and both results were low. She frames these as high-value supplements for heart, eye, brain, muscle, and overall health.

Key Points

• The three supplements the title promises, as named in the video: 1) Omega-3, 2) Magnesium, 3) Vitamin D.
• Omega-3: the speaker's test came back around 5.7, and she says it should be north of 8. She cites sardine eaters who reached above 13, and links omega-3 to longevity, heart health, eye health, and brain health.
• Magnesium: she says almost everyone is deficient and that it supports mental health, neuroplasticity, and muscle function, with cramping as a sign of shortage. Fasting, which she does weekly, can flush out magnesium.
• Vitamin D: she calls it a hormone, not just a vitamin. Her result was in the mid-30s, and she aims for at least 50, with a maintenance range of 50 to 80 and a goal above 70 when helping patients repair from disease.

Details Worth Noting

• Concrete instructions:
  • Get your omega-3, magnesium, and vitamin D levels tested several times a year rather than relying on an old result. The speaker's own tests with a friend were far from ideal.
  • For omega-3, eating sardines is one option, but many people burp them up. Choose a triglyceride-form omega-3 supplement, which the speaker says is easier to absorb and less likely to cause burping, and take it with other fats to help absorption.
  • For magnesium, the speaker uses a slow-release form and takes one tablet on non-fasting days and two on fasting days. Magnesium L-threonate is her preferred form, noting it is the most expensive. Avoid taking too many magnesium gummies, which she says gave her diarrhea and spiked her blood sugar.
  • For vitamin D, aim for at least 50 for brain performance, keep maintenance between 50 and 80, and stay around 70 or higher when repairing disease. Above 100, the speaker suggests slowing down on the supplement. Her vitamin D lamp requires sitting in front of it for about five to six minutes at least three times a week.
• The speaker frames these as supplements she is "a big fan" of, with a book by Dr. James Normal Antonio cited as a resource on magnesium forms.
• She says it is hard to keep omega-3 and vitamin D consistently high, and that she herself falls short, with her vitamin D at 38 despite her efforts.
• These are the speaker's personal views and experiences, not professional medical advice.

Bottom Line

Omega-3, magnesium, and vitamin D are the supplements the speaker considers most important, and she argues that testing levels regularly and supplementing consistently is the practical way to stay in range.