This is what I say when people ask me, “Do I need nutritional supplements?”: “No. Nor do you need indoor plumbing and electricity. But why in the world would you choose to live without them?”

Nowhere is that more true than when we’re talking about the heart.

Top Ten Supplements for Your Heart

Here are my top choices for a “healthy heart” supplement program. Remember, the word is supplement—not substitute. You can’t eat a crummy, low-fiber, low-fat, high-sugar diet and expect that a few pills will prevent any damage. But when you add these supplements to a smart eating plan, well, look out world, because your heart is going to be very well taken care of—at least when it comes to nutrition.

• CoQ10

  Coenzyme Q10—CoQ10 for short—is an important nutrient that recharges the energy production furnaces in the cells (known as the mitochondria). It’s one of the greatest nutrients for energy on the planet, and since the heart cells produce more energy than any other organ, CoQ10 and the heart are a natural fit.

• D-Ribose

  A simple sugar, D-ribose’s benefits include cardiac surgery recovery, restoring energy to stressed skeletal muscles, and reducing free-radical formation in tissues deprived of oxygen.

• Magnesium

  Magnesium helps widen and relax blood vessels, which means your heart can pump blood more easily, thereby reducing blood pressure. Studies show that people who consume more magnesium tend to have lower blood pressure.

• Omega 3s (Fish Oil)

  Blood levels of omega 3 fatty acids may be one of the best predictors of sudden heart attacks, and people with the lowest levels are at highest risk. Among their numerous benefits, these essential fatty acids help reduce inflammation, blood pressure, and triglyceride levels.

• Vitamin C

  Research has found that blood levels of vitamin C predicted incident heart failure in both men and women. In other words, the lower the level of vitamin C in the blood, the higher the risk for heart failure.

• Vitamin D

  Studies show that a low level of vitamin D is a risk factor for cardiovascular disease. Low concentrations of 25-hydroxyvitamin D (25(OH)D)—the major form of vitamin D circulating in the blood—are an independent risk factor for cardiovascular events, in particular for strokes and sudden cardiac deaths. And few of us get enough of this important vitamin.

• Curcumin

  Curcumin is not only a powerful anti-inflammatory, it also provides antioxidant, anti-thrombotic, and cardiovascular-protective benefits. Among its heart duties, curcumin reduces oxidized LDL cholesterol.

• Resveratrol

  Resveratrol—an anti-aging nutrient found primarily in red wine and the skins of dark grapes—protects your arteries against blood clots, improves elasticity, and reduces blood pressure as well as oxidized LDL. A powerful antioxidant, resveratrol inhibits several inflammatory enzymes that can trigger heart disease. Resveratrol also stops certain molecules from sticking to artery walls, where they can create inflammation.

  The active ingredient in resveratrol is called trans-resveratrol. Look for the amount of trans-resveratrol contained within any supplement.

• Garlic

  A universal remedy if there ever was one, garlic has the ability to reduce arterial plaque.

• Vitamin K

  Vitamin K—especially K2—has the ability to keep calcium in the bones and out of the arteries where it doesn’t belong.

Women have unique nutritional needs—whether they’re in their childbearing years or beginning to experience signs of menopause.

Here are three examples, along with some suggestions from Taste for Life editorial advisors and staff.

The 20s

At 27, Tamara’s ready to start a family, but she and her husband Matt haven’t had any luck yet.

“For the first few years after we were married, we were concerned about putting enough savings away to afford kids. Now that we feel more comfortable financially, nothing’s happening,” she says. “I feel great. My periods are regular. Why can’t I conceive?”

Because she’s struggled with her weight since middle school, Tamara has followed a low-fat diet. She’d like to find more time to cook during the week, but after commuting long distances, the couple often picks up sushi from a nearby Japanese restaurant.

“Sometimes I’ll cook up a batch of lentils over the weekend to add to soup or a quick salad.”She doesn’t eat meat and avoids full-fat dairy.

TFL: It takes two to tango, so both you and your husband will want to consult a fertility specialist if you don’t conceive after a year. That said, this is not the best time to be on a low-fat diet. One study of more than 17,000 women suggests a healthy “fertility diet” may increase a woman’s chance of conceiving. This diet is high in monounsaturated fat (like olive oil) and full-fat dairy, as well as vegetable protein and iron.

Whole yogurt and cheeses, preferably organic and produced without antibiotics, synthetic growth hormones, sewage sludge (a source of heavy metals), and persistent toxic pesticides—none of which you want to be ingesting before you become pregnant—may be good additions to your diet.

Women considering pregnancy need at least 1,000 mg of calcium daily—another reason to add dairy into your diet. Sardines are another great source of calcium. If you're vegan or can’t tolerate these foods, take a calcium/magnesium/vitamin D supplement.

Lentils are just one source of vegetarian protein: Fermented soy foods (tempeh and tofu) and a wide range of legumes are other excellent sources.

Nix the sushi for now, but do eat cooked fish and seafood twice a week. Or take a high-quality fish oil or algae supplement to ensure sufficient omega-3 fats.

Avoid artificial sweeteners in diet foods too.

While it doesn’t sound like you eat many highly refined foods, it’s easy to miss out on nutrients if you’re not eating five or more servings of fruits and veggies every day. Keep plenty of fresh fruit on hand, and—since weight is a concern—lots of salad fixings.

Don't forget whole grains.

For a little “insurance” before conception, take a complete multivitamin/mineral formula with B complex (folic acid to reduce the risk of neural tube birth defects, along with vitamins B6 and B12, are especially important), iron (since it’s often hard to get enough from plant foods), zinc (a deficiency is detrimental to fertility in both men and women) and other critical nutrients.

If you drink coffee or caffeinated teas and sodas, this is a good time to stop or cut back, since caffeine is a stimulant linked to impaired fertility, as well as problems during pregnancy. It’s also wise to cut out alcohol and other drugs (including nicotine), so check with your healthcare provider if you take prescription medications.

Pregnant Women

You may not know it, but getting enough folic acid (vitamin B9) before you get pregnant (as well as during pregnancy) greatly lowers the chances that your baby will be born with serious birth defects such as spina bifida.

All women of childbearing age should consume about 400 micrograms a day of this crucial vitamin. Pregnant women need 600 micrograms. Many breakfast cereals, pastas, breads, and rice are fortified with folic acid. The vitamin is found mostly in dark green, leafy veggies (kale, spinach) and you can also obtain it by drinking fortified orange juice. Taking prenatal vitamins ensures you're getting an adequate amount.

The 30s

At 35, Caroline says “I have it all or maybe too much of it: work, great kids, a terrific spouse, and an active social life. I just don’t seem to have any energy by the end of the week—just when I want to start enjoying life. I get really cranky if I can’t veg out over the weekend.”

Besides fatigue, Caroline complains of headaches, digestive troubles, PMS, and recurrent vaginal and urinary tract infections (UTIs). “Sometimes I just space out. I even forgot to pick up one of my children from daycare recently! I’m always craving sweets, so it’s hard to lose those extra pounds I put on after each pregnancy.”

She says her kids are picky eaters, and “my husband buys a lot of packaged dinners that help cut down on cooking time. While these aren’t the greatest choices, I find myself finishing up the food the rest of my family leaves on their plates.”

TFL: Given your recurrent yeast infections and UTIs, fatigue, and other symptoms, candida may be your problem. Approximately 75 percent of American women experience candida infections during their childbearing years.

Go to www.yeastconnection.com for an online evaluation. If it’s candida, visit your favorite natural products store each weekend to shop for fresh and frozen low-glycemic veggies (asparagus, broccoli, cabbage, celery, eggplant, garlic, leafy greens, onions, peppers, snap beans, and tomatoes), quality protein (fish and seafood, lean antibiotic-free poultry or free-range meat, and organic eggs), organic butter, high-quality olive oil, nuts, and seeds.

Also enjoy brown rice, oatmeal, and other grains (like amaranth and quinoa).

Caprylic acid, found in coconut and palm oil, may also be effective in fighting candida.

Eliminate sweets (including fruits and all packaged foods), as well as anything with mold or yeast (bread, cheese, leftovers, malt products, mushrooms, and wine) for three weeks. Avoid all alcoholic and diet drinks as well as fruit juices (vegetable juice is fine).

Drink plenty of pure water, and try a little taheebo (pau d’arco) tea.

These are big changes, we know, but this elimination diet is only for three weeks: You can do it—and you’ll feel much better. For added support, consider a good multi, as well as garlic, oregano oil, and probiotic supplements to help rid your body of yeasts and other pathogens.

The 40s

At 44, Laura heads her own successful business and enjoys traveling with friends. But suddenly she finds her face and neck turning beet red for no reason, has trouble sleeping at night, and feels like she’s on an emotional roller coaster even though she has the life she’s always wanted.

“I never seem to know when my period’s coming. My waistline’s disappearing, and I’m packing on pounds for the first time in my life. I’ve been losing hair on my head—only to find whiskers popping up on my chin and upper lip.”

Supremely confident all her life, Laura has begun rambling in meetings, sometimes forgetting colleagues’ names and even daily tasks. “PMS has reared its ugly head. I’m bloated for weeks and incredibly irritable. What’s happening to me?”

TFL: Perimenopause is a natural—if often disconcerting—transition to menopause among women between 35 and 50. Diminishing production of estrogen and progesterone by the ovaries can lead to all the symptoms Laura’s noticed—as well as others that aren’t so obvious, such as loss of calcium in the bones and risk for heart disease. Essential fatty acids in cold-water fish, flaxseed, and black currant seed oils can help balance hormones and reduce hot flashes, as can fermented soy; these foods can support cardiovascular health, important as women begin to lose their natural hormonal protection during these years.

A multi with B complex, vitamins C and E, and magnesium can help smooth out mood swings, while lessening anxiety, bloating, and insomnia.

Replace high-glycemic carbs with fiber-rich fruits and veggies that help fill you up without adding pounds, and make sure you’re getting plenty of calcium, magnesium, and vitamin D in a bone-building formula.

Several herbs may also be useful. Black cohosh supports hormone balance, while helping to relieve depression and hot flashes. Also advised for the blues and estrogen production, eleuthero (formerly known as Siberian ginseng) supports adrenal function (likely to be weakened by stress) and improves mental abilities.

Hemp—a cultivar of the Cannibis plant—has been around a long time. Its history dates back more than 12,000 years to China.

It's been used to make everything from paper and rope to clothing and fuel. When refined without its psychotropic chemical—tetrahydrocannabinol or THC—it also makes an excellent nutrition source and health booster.

As the stigma associated with hemp in the US subsides, health-conscious consumers will find lots of reasons to love this high-protein, heart-healthy, healing superfood.

Health Benefits of Hemp

• Super-Protein

  With 6 grams of protein per tablespoon, hemp seeds are richer in protein than beef or fish. Add some hemp seeds to cereal, oatmeal, or yogurt to pack a crunchy, protein punch to your meal.

• Immunity Booster

  Whether you choose it as an oil or milk, several studies have shown that hemp naturally boosts the immune system.

• Hemp’s Omega 3s

  Hemp oil is naturally rich in heart-healthy omega-3, with as much as 2.5 grams in a tablespoon. That compares with just 1.3 to 2.3 grams of omega-3 in salmon.

  And, because it’s not harvested from our often mercury-poisoned waters, these omega-3s are mercury free.

  Hemp oil is also rich in omega-6 and omega-9. These fatty acids aid in heart health and lowering cholesterol.

• Healthier Hair, Skin, & Nails

  Because the oil in hemp is very similar to that in our bodies, it’s able to more easily and deeply penetrate our hair, skin, and nail fibers. People who take hemp oil routinely comment on their thicker, shinier hair, softer skin, and stronger nails.

• Erase Eczema

  Scientists at the University of Kuopio in Finland who studied the effects of hemp seed oil patients with atopic dermatitis (eczema) report “a remarkable reduction in dryness, itching, and an overall improvement in symptoms.”

For eco-conscious travelers looking to be one with nature, choosing the perfect sunscreen may be about more than preventing sunburn.

Fortunately, more natural alternatives exist. In some cases, certain sunscreen ingredients may even boost skincare without affecting marine life.

For example, oxybenzone is also a chemical known to be both harmful to humans and ecosystems.

Sunscreen and Marine Life

Certain sunscreens contain microscopic metals, toxic chemicals, and other ingredients that may be harmful to surrounding ecosystems, according to a study published in The Journal of Environmental Science.

The study notes that products containing nanomaterials, 100,000 times smaller than a human hair, may affect marine life in unpredictable ways. For example, nano-zinc, nano-copper, and other nano-metals may be most harmful to small animals like crustaceans, worms, fish, and algae, the study suggests.

The eco-conscious shopper may also want to avoid benzophenones and plastic microbeads, which are now banned in the United States.

Ingredients That Can Damage the Environment

• benzophenones
• camphor derivatives
• cinnamates
• zinc (clear or nano)
• cylcopentasiloxane
• cyclomethicone
• methylisothiazolinone
• sodium lauryl sulfate
• octyl methoxycinnamate
• oxtinoxate
• ​oxybenzone
• parabens
  • propyparaben
  • benzylparaben
  • methylparaben
  • butylparaben
• plastic microbeads

Sunscreen and Human Health

Aside from the aquatic environment, certain products can also harm human life.

Ingredients with Health Concerns

Harmful chemical ingredients found in sunscreens include:

• diazolidinyl urea
• DMDM hydantoin
• homosalate
• laureth sulfate
• methylisothiazolinone
• octyl methoxycinnamate
• oxybenzone
• oxtinoxate
• parabens
  • propyparaben
  • benzylparaben
  • methylparaben
  • butylparaben
• quaternium-15
• retinyl palitate
• sodium lauryl
• nano particles

Endocrine Blockers

Many FDA-approved chemical ingredients in sunscreen are considered “endocrine blockers,” which can affect the body’s production of hormones, according board certified doctor and Dr. Oz Show advisor Arthur W. Perry.

Perry wrote in a 2013 blog post that these chemicals seep into the skin rather than sitting on top of it to block UVA/UVB rays.

As the chemicals move into the bloodstream, they are unable to be detoxified and digested by the liver and can be traceable in blood or urine for the next two days.

Natural Ingredients

Recently, in a yearlong study by experts at Eckerd College, products were tested to determine if they passed as “eco-friendly.”

The Florida-based study looked at how ingredients could potentially affect sensitive coral larvae and freshwater fish.

Many natural products include natural, antioxidant-rich ingredients like wakame seaweed, green tea extracts, and olive leaf extracts.

• Green Tea

  Green tea is known to reduce premature aging caused by the sun.

• Olive Leaf

  Olive leaf is known for its immune-boosting strengths.

In addition to a diet of whole foods, a daily multivitamin/mineral supports your child’s growth and development.

It’s “insurance to prevent nutrient deficiencies,” says Elson M. Haas, MD, and it supports learning and mood too.

Research suggests that kids who take a multi accomplish school tasks more quickly and concentrate longer than kids taking a placebo.

Zinc, for example, may support cognition. One study found that students given 20 milligrams daily scored higher on tests of visual memory, word recognition, and sustained attention than children who didn’t get a supplement.

Omega-3s for Kids

Omega-3 fatty acids support focus and concentration, as well as physical well-being by reducing the risks for allergies, asthma, and infections. They promote learning and mental health, especially during childhood, says Patrick Holford, author of Optimum Nutrition for Your Child’s Mind.

Children who do not regularly eat fish such as tuna or salmon may benefit from supplementation. Look for omega-3 supplements in a balanced formula that contains both DHA and EPA. 

More Support for Focused Attention

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder (ADHD) impact not only a child’s learning but also his mental and emotional health. Magnesium has been found to help address inattention, excitability, and aggression related to low nutrient status. Magnesium plays a key role in the production of noradrenaline, a neurotransmitter that may be responsible for filtering out unimportant stimuli.

Another supplement linked to improved attention and memory in children with diagnosed ADD and ADHD is Pycnogenol, a proprietary extract from the bark of the French maritime pine.

Children with ADHD who took a multivitamin/mineral supplement for eight weeks were three times more likely to show improvements in mood and concentration than those who took a placebo.

Boosting Your Child's Immunity

No sooner does the school bell ring than the sniffles begin. 

Probiotics help restore balance to the gastrointestinal tract, especially following a round of antibiotics. These healthy bacteria assist in the regulation of immune response in the intestines.

Low doses of zinc  have been shown to boost the immune system and reduce the severity and duration of colds and other viruses.

The herb astragalus contains immune-enhancing substances. A sweet, buttery taste makes this remedy appealing for kids. It's useful both as an antiviral and for its long-term immune-boosting effects.

Get a Jump on the Jitters

Many kids, from kindergarten through high school, experience stomach aches and sleepless nights before they fall back into the school-year routine (some teachers do too!). These symptoms often rear their heads before tests too. Help kids chill with chamomile tea for relaxation and peppermint or ginger tea for digestive upsets. 

Homeopathic medicines can also help. Ignatia eases homesickness younger children may experience when school starts, while Gelsemium helps them overcome performance anxiety before a big test or event.

Kali phosphoricum is useful for children who experience physical ailments when they are worried or anxious. When a restless child can’t fall asleep or stay asleep, try homeopathic Passiflora, a general sleep remedy than helps quiet an overactive mind.