1. Ubiquinol (CoQ10). Why it's important: Plays a key role in producing ATP, your body's primary source of cellular energy.
How Much Do You Need? Natural production declines as you age; servings of up to 200mg a day have been shown safe and effective.
2. Vitamin D. Why it's Important: Essential for the growth, mineralization and maintenance of healthy bones, as it is necessary for calcium absorption. New research also points to potential immune health benefits.
How Much Do You Need? RDI was raised in 2010 to 600-800 IU per day. Many leading health professionals insist this recommendation is still too low - available supplements deliver up to 5,000 IU.
3. Vitamin C. Why it's important: It's essential for healthy skin, gums, blood vessels, eyes, central nervous functioning, and reproduction.
How much do you need? The RDI is just 60mg per day, but this is widely considered too low for maximum health benefits. Most health professionals recommends 250-500 mg per day.
4. Calcium & Magnesium. Why it's important: Calcium is crucial to enzymatic activity in your body, bone health and more. Magnesium also plays a crucial role in maintaining strong bones and muscles, as well as cardiovascular health.
How much do you need? For healthy adults, the RDI is 1,000-1,300 mg per day. For magnesium, aim for 400mg per day.
5. Omega-3 EFA (Fish Oil). Why it's important: Omega-3s are vital for cognitive function as well as cellular defense, overall cardiovascular health (i.e.cholesterol health) and even joint function.
How much do you need? There is no RDI for omega-3s, but recommendations range between 1 and 4 grams per day.
6. Glucosamine, Chondroitin + MSM. Why it's important: The question should be how important is your mobility? These three natural nutrients play key roles in cartilage production and structural support/integrity around your joints.
How much do you need? Studies have found beneficial effects at a variety of serving sizes, so it depends on the individual. Chances are good that your doctor will embrace the use of supplemental Glucosamine, Chondroitin, and MSM and will work with you to tailor a proper dosage.
7. Fiber. Why it's important: Helps clean out excess waste and toxic buildup in your colon, as well as regulate bowel movements. It also promotes overall cardiovascular health.
How much do you need? The National Academy of Sciences recommends 25 grams of fiber per day for women and 38 grams per day for men.
8. Lutein, Zeaxanthin, and Bilberry. Why It's Important: Lutein and zeaxanthin provide antioxidant protection against oxidative stress and help filter out certain wavelengths of damaging light. Bilberry has been credited for improving nigh vision (according to British air force pilots).
How much do you need? There is no RDI for these three, but many experts suggest a minimum of 6-10mg per day for lutein. Speak with your doctor about the latest studies in vision health for an up-to-date recommendation.
9. Probiotics. Why it's important: Probiotics make a great ally for your immune system, and as a natural component of keeping your GI tract running smoothly, these "friendly bacteria" also promote colon health.
How much do you need? There is a wide variety of potencies, so try one with good reviews from a reputable brand and see how your body responds. If you start at a high potency, chances are you can quickly lower dosage to a "maintenance" level.
10. A "Senior" Multivitamin. Why it's important: The problem with modern diets is they are often lacking in quality nutrition. Plus, the soil in which our food is grown has been depleted and often overrun with the chemical application, further robbing produce of its natural nutrients.
How much do you need? Obviously, there is no RDI for a multi formula, so you'll simply need to find one specified for your age group and gender.