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Top Three Vitamins You Can’t Afford to Miss: My Must-Haves for Optimal Health

A headshot of Dr. Xavier Ortiz Ramierez, DC, CME, IIE

By Dr. Xavier Ortiz Ramirez, DC, CME, IIE, Clinical Faculty, SCU Health / University Health Center

March is National Nutrition Month, which promotes the importance of making informed food choices and developing healthy eating habits. Along with a balanced diet, taking vitamins and supplements can also improve overall health. While there are many options available, if I could only choose three, they would be Omega 3 fish oil, Vitamin D, and Magnesium. These three vitamins offer a range of benefits, from improving brain function to reducing inflammation and supporting bone health.
Omega 3 Fish Oil
Omega 3 fish oil is a type of polyunsaturated fat that is found in fatty fish, such as salmon and tuna. This vitamin is essential for brain function and can improve cognitive performance, memory, and mood. It can also reduce inflammation and lower the risk of chronic diseases such as heart disease and arthritis. Additionally, Omega 3 fish oil may help reduce symptoms of depression and anxiety. The recommended daily dosage of Omega 3 fish oil is 250-500mg per day, but this can vary depending on individual needs.
Vitamin D
Vitamin D is known as the “sunshine vitamin” because the body produces it in response to sunlight. However, most people do not get enough Vitamin D from sun exposure alone and may need to supplement their diet. This vitamin is essential for bone health and can improve calcium absorption, preventing conditions such as osteoporosis. Vitamin D also plays a role in immune function, reducing the risk of infections and autoimmune diseases. It is recommended to take 600-800 IU of Vitamin D per day, although this may vary depending on age and individual needs. Foods that contain Vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereals.
Magnesium is a mineral that is involved in over 300 biochemical reactions in the body, including muscle and nerve function, protein synthesis, and blood sugar control. It can also improve sleep quality, reduce stress and anxiety, and support bone health. Many people do not get enough magnesium in their diets, which can lead to symptoms such as muscle cramps, headaches, and fatigue. The recommended daily dosage of magnesium is 400-420mg per day for men and 310-320mg per day for women. Foods that are high in magnesium include leafy greens, nuts and seeds, and whole grains. In conclusion, Omega 3 fish oil, Vitamin D, and Magnesium are three essential vitamins that can improve overall health and well-being. Omega 3 fish oil can improve brain function and reduce inflammation, Vitamin D can support bone health and boost immune function, and magnesium can support muscle and nerve function and reduce stress and anxiety. While these vitamins can be found in certain foods, taking a supplement can ensure that you are getting enough to meet your individual needs. Remember, it is important to talk to your doctor before starting any new supplement regimen. A photo of herbal pharmacists preparing herbs in the SCU Health Herbal Pharmacy.The SCU Health Herbal Pharmacy carries all of my top three must have vitamins: Omega 3 Fish Oil, Vitamin D, and Magnesium, in addition to nearly 100 traditional Chinese Medicine formulas in capsule and granule form, along with more than 350 raw herbs. The SCU Health Herbal Pharmacy carries the highest quality herbs and supplements that serve as natural alternatives or enhancements to prescription medications. We offer a vast variety of Chinese Medicine herbal capsules, granules, and raw herbs; Ayurveda herbs; and Western nutritional supplements. We only work with suppliers who provide us with herbs that are ethically and naturally grown and sustainably sourced. Working hand-in-hand with your SCU Health Acupuncture & Chinese Medicine or Ayurvedic Medicine providers—and aligning with your whole person health goals—our expert clinicians formulate custom-made blends based on your unique constitution and imbalances. Our practitioners are available via in-person consultation or a telehealth appointment. The SCU Health Herbal Pharmacy is open Monday – Saturday from 8 a.m. – 5 p.m., and is located in the University Health Center/Building W. The campus is located at 16200 Amber Valley Drive Whittier, CA 90604. Free parking is available in Parking Lot #1. A campus map is available for viewing. To schedule an herbal pharmacy consultation, call (562) 943-7125, or visit the SCU Health Herbal Pharmacy page.
Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115. Holick MF. The vitamin D deficiency pandemic: a forgotten hormone important for health. Public Health Rev. 2010;32(1):267-283. Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. 2013;4(3):378S-383S. Chinni V, Uppaluri KR. Vitamin D Deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2022. Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014.

About Dr. Xavier Ortiz Ramirez, DC, CME, IIE

Dr. Xavier has a Doctor of Chiropractic degree from Southern California University of Health Sciences (SCU) and is licensed to practice as a chiropractor in the states of California and Idaho. Using his previous experience and background, he has developed in the occupational health field, including certification as a Certified Medical Examiner (CME). He has diplomate-level coursework for Whiplash Injury and Concussion, and most recently completed diplomate coursework as an Industrial Injury Evaluator (IIE) to perform work-related evaluations and treatment under the California Workers Compensation System. He is also in the process of becoming a California Qualified Medical Evaluator (QME). He also has multiple clinical education certificates in nutrition and technique courses such as instrument-assisted soft tissue manipulation, Activator Methods, CBP Technique, and Gonstead Technique. As a chiropractic physician, Dr. Xavier is at the forefront of drug-free pain management and offers free community drug prevention education. He is currently employed as a Clinical Faculty at the SCU Health System Clinic in Whittier, California, specializing in drugless pain management with a focus on addressing the physical, biomechanical, biochemical, and biopsychosocial components of pain while teaching SCU students how to become compassionate integrated doctors. His ethnically diverse background, his charisma, and fun and upbeat personality make Dr. Xavier’s patient list a desirable spot in the clinic. He is enthusiastic about developing strong relationships with his patients by providing the highest level of care, especially to the Spanish-speaking community. When he is not helping his patients, he enjoys nature, water, and outdoor sports. He is also a self-proclaimed leftover chef with over 30 years of vegetarian cuisine expertise. Read more about Dr. Xavier on the SCU Health website.

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