Dr. Steve only recommends 4 supplements:
- Vitamin D (especially in the winter)
The vitamin D is easy to find in stores and is very cheap (less than 10 cents per person per day). Make sure you get D3, and NOT D2. (A blood test is the best way to determine how much you should take, but if you don't get regular sun, taking at least 2,000 IU/day (or more) is a good idea.
A multivitamin is pretty much worthless (and could be harmful) unless you get it from a good source (like the one I recommend above, which costs more). Why whole foods? It's the only way humans have gotten their nutrition for virtually ALL of their existence, only recently have we started making vitamins in labs and recent health trends are not good. Get a whole food multivitamin.
Fish oil you can find at most health food stores, but STAY AWAY from the cheap stuff because it might be worse than taking nothing at all. Of course, a high quality brand will cost more.
The Probiotic is tricky. You can find them in a lot of stores, but most stores don't sell the right kind, so I highly recommend the one I've linked to which is what I buy for my family.
I only recommend these 4 supplements because they are literally required every day for life and aren't easily gotten from even a good diet due to the way America produces our foods today.
You don't have to start them all at once, just do the one(s) that are easy and comfortable for you now and add the rest later (go for the cheapest first - vitamin D3, especially seeing how flu season seems to be always 'just around the corner').
How much omega-3 oil, vitamin D, and probiotics should I supplement with daily?
The actual amounts per person will vary based on multiple factors for example their previous level of sufficiency/deficiency, their current dietary habits, etc. A "catch-up phase" may be prudent which may last up to a year.
Because the balance of omega-6/omega-3 is MORE important than the absolute amount, the dose of omega-3 oil will vary and should be kept in context of dietary choices (just like everything else, diet is a wholistic issue).
Vitamin D will vary based on access to sunlight/use of sunscreen/latitude, etc.
Probiotics is probably the most straight-forward of the three because most of the population is equally deficient in plant-base probiotics (lactobacillus plantarum) due to our farming practices.
The goal is to come as close as possible to the gold standard (what our bodies have been designed to require) in diet, just as in exercise, emotions, and subluxation-free physiology.
Assuming everyone is the same and they have been sufficient in Omega-3, vit D, and probiotics (neither of which is likely), the MINIMAL doses are as follows:
Omega-3 = 1 tsp Omega Sufficiency oil (or 5 capsules) for adults, half that for children. (reference: https://www.innatechoice.com/faq_oil.cfm#11. For the actual amounts of EPA/DHA reference: https://www.innatechoice.com/uploads/files/gel_cap_label_usa.pdf)
Vitamin D3 = 1000 IU for kids, 2000 for adults, 4000 for pregnant or lactating women (reference: https://www.innatechoice.com/uploads/public/vitamin_d_what_everyone_needs_to_know.pdf). There is much controversy over the amount of vitamin D for sufficiency and a practitioner must be careful about recommendations higher than accepted government standards. I, myelf, supplement with much more than the recommended 2000 IU.
Probiotics = High quality plant-based. 1 capsule morning, 1 capsule evening on a full stomach. (reference: https://www.innatechoice.com/faq_probiotic.cfm#9)
Remember that each of these should be considered in the context of the diet as a whole. Eating a diet deficient in raw vegetables and fruits will cause the probiotics to have less than optimal nutrition themselves and not be able to convey optimal health benefits to you. (You are a human ecosystem of interdependent cells.)
I hope that the information you get from me makes a lasting impact on your choices which are the single greatest determinant for your ability to have a happier, healthier, longer, better life!