I’m a doctor — these are 3 daily supplements I swear by for peak wellness

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

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

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

In the United States, the FDA has been pressuring the pharmaceutical sector to make potentially dangerous drugs and supplements appear and taste less candy-like to prevent excessive intake.

Alam shared that while he prioritizes three specific supplements, users should speak to their healthcare providers to address risks, priorities and one’s best bet for pill-popping.

Lion’s mane

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

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

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

A favorite of doctors and supermodels alike, lion’s mane mushrooms are rich in nutrients such as thiamine (vitamin B1), riboflavin (B2) and niacin (B3). They also contain essential minerals, including manganese, zinc and potassium.

A 2020 study found that taking capsules of lion’s mane every day for 49 weeks might bring about significant improvements in cognitive health among people with Alzheimer’s disease.

Zinc

Alum takes a zinc supplement as a kind of prophylactic against sicknesses he might pick up 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 picking up a bug, but it does reduce how bad the bug or the infection could be when you do get it,” he shared.

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

Indeed, research has found that zinc may help shorten the length of a person’s cold by up to two days.

The mineral also aids and abets wound healing, the breakdown of carbs and cell growth. It’s additionally thought to help with fertility and eye health and protect against inflammatory diseases.

However, changes in the millennial diet have led to a swell of zinc deficiencies.

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

The clinic also stresses moderation when it comes to zinc supplements, as excessive intake can cause nausea, dizziness, headaches, vomiting and worsening immune function, which could lead to increased infection.

Vitamin D

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

Vitamin D is also found in foods like 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 it may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis.

As with zinc, excessive vitamin D intake can have serious consequences. However, Alam maintains that “it’s 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.”