Excellent advice. Thank you. I am a 77 year old male and I weigh about 210 lbs. About 12 years ago I learned about the importance of having enough vitamin D to treat and prevent many types of cancer and other health problems. Since then I have kept my vitamin D level at or above 100 ng/ml and I have had only two mild colds and one very mild case of covid-19. For many years before getting my D level up I had chronic depression, chronic fatigue, brain fog, word finding difficulty, chronic low back pain and etc. All of my health problems quickly resolved after getting my vitamin D levels up. I am physically stronger and mentally sharper than I was 20 years ago. I have plenty of energy and no pain. I take 20,000 iu of D3 daily which is only 1/2 mg. I also take 100 mcg of K2-MK7, magnesium glycinate or magnesium malate, omega 3 fish oil, Lugol's iodine, natural B complex, and a natural multi-vitamin/mineral daily. I strongly believe that hundreds of thousands of American lives would have been saved if the CDC or the WHO had recommended that everyone take 5,000 or 10,000 iu of D3 daily during the covid-19 pandemic.
The feds went after Dr. Eric Napute for highly recommending vitamin D through numerous videos he released on FB during COVID. This was a sin, as it might have diminished the enthusiasm of the public for getting the shots. So they unleashed lawfare on him costing him millions in legal fees (those darn overpaid lawyers!) He did not cave in, and won! But they did destroy his life (which was their intent…as a warning to health care professionals, get in line and support the v ax!)
My omega3 story: In 2008 I started getting some hip pain in my left hip. It soon began in my right hip. I asked my GP about it and he said "let me know when it gets bad enough and we will schedule your hip replacement surgery." The pain gradually got worse til in 2013 it was bad enough that I quit a hike and came home early. I figured it would get debilitating so I wanted to have one more good volcano season first. So I started taking new supplements that would help my strength and stamina. In early 2014 I noticed that my hip pain was gone. I had a great season hiking 260 miles, 75,000 feet & some great volcanos. After volcano season I stopped all my new supplements. My hip pain came back. I started resuming them one at a time to see which cured my hip pain. It was EPA/DHA. I took EPA/DHA for a year. No hip pain. I stopped EPA/DHA. The pain came back. I resumed EPA/DHA. It is now 2024. I am 74 years old and still have no hip pain. I am taking pills that have 500mg of EPA and 250mg of DHA, 4 per day. I have tried several brands. They all work.
Glad that works for you. Although I'm thinking how about just eat animal based and to supply all that? Seems to work for me. I'm age 56, landscape contractor and I much of the physical labor.
We old geezers need to supplement a bit more. Magnesium threonate, citrate and gluconate. Trace minerals. Vitamins D, E , C ,A, K2. Vitamin B-12. Selenium. Lugol's iodine. Sardines, beef, butter, eggs.
Unless you get high quality methylated supplements you are actually poisoning yourself with petro chemicals. The literature is there and quite clear. check it out for yourself.
Fish oils work best when homosistine levels are low, so should be combined with the methylated versions of B12 and Folate (B9). So should be methylcobobaline and methyl foliate. D3 is oil based so good to take with your fish oil for absorption. However K2 should be taken with D3 to help with calcification. May have spelt some of that wrong but this the combination that I've narrowed down. Also magnesium taurate seems to be a very good combination of magnesium and taurine, give it a try 😊
I take, at the recommendation of Dr. Ken Berry MD : 1) Vitamin D3 - 5,000 IU - Once a day 2) Magnesium Glycinate - 500 mg - Once a day 3) Omega 3 - 500 DHA, 250 EPA - Twice a day 4) Coenzyme Q10 - 200 mg - Once a day 5) Zinc Picolinate - 50 mg - Once a day 6) Super B Complex - Twice a day 7) Vitamin K2 - 200 mg - Once a day
@@darcywilki7202 Vitamin K2 prevents damage to the blood vessels as it activates matrix GLA protein (MGP), which inhibits calcification of blood vessels. Vitamin K2 deficiency therefore results in uncarboxylated or inactive MGP leading to cardiovascular disease. Another role of vitamin K2 is in blood coagulation.
@@darcywilki7202probably not that is why many on blood thinners for prolonged time start having calcium deficiency issues in bones simultaneously having calcium build up in joints. if you can address the reason you are on a blood thinner would be critical, because after 45 your body’s ability to produce adequate amounts of Vitamin D in sunlight lessens and even more so for person with higher counts of melanin. best time to get sunlight is a simple rule. Whenever the sun cast your shadow longer than you are tall, that is the optimum time to get sun for vitamin D creation and limit harmful sun rays in the process. so early morning early evening. People with lighter skin will create more vitamin D naturally.
I take magnesium glycinate + malate, vitamin D3+K2 naturebell burp less fish oil omega 3, & Coq 10 I must say I’m feeling pretty good for the age of 56 my energy is back to what it was in my early 30s
This was great. So many videos will tell you what suppliments you should take but never recommend brands/specific kinds . There are so many brands and its hard to know which ones really work and which are a waste of money. so , thank you , this was so helpful.
I've been taking Magnesium for almost 20 years. It was one of the few things that helped me with restless legs syndrome. One of those benign sounding conditions that is more of a pain than some think. It keeps you waking up at night and it's hard to get a good nights sleep. What's amazing now is how many variations of magnesium there are.
I was so surprised she didn't mention magnesium bath soaks, which used to be her top recommendation for replacement. Oh, I see she added that video link at the end.
I've been a health coach for the last 30 years with extensive training in functional medicine and the main health issue I am seeing these days is GUT! People are sensitive to just about everything they put in their mouth. Why? Taking everything from antibiotics to eating junk. The fix? Syntol AMD. Restoring gut function is number 1 as it can cause a host of autoimmune issues. Number 2 is ferritin levels! 90% of the men and women I check have very low ferritin levels and most physicians don't even bother checking it. If your levels are below 100ng/mL, then you are iron deficient regardless of what your hemoglobin is! Symptoms? Chronic fatigue, hair fall, brittle nails, insomnia, anxiety, panic attacks, brain fog, blurred vision, feeling cold, leg pain, exercise intolerance, and the list goes on and on. Number 3 is hormones, and number 4 is thyroid. Fix the gut first, then fix the ferritin, and see how much better you feel!
You are a legend. Spot on advice!!❤ 100% I suffered all these problems. Working through it all Just one more. Game changer. Nitric oxide depletion. Easy to fix!😊
Spot on advice. I'd add one more area that is critical though working through these exact health issues.Nitric oxide! Game changer 😊 beetroot has changed my life ❤
@@goldstar846 Yes, I agree. Only reason I didn't mention beetroot is because anyone that has gut issues can be sensitive to it because it can raise histamine levels causing people to feel faint. The human body is complex for sure and we are all unique. Glad the beetroot works for you. My wife takes it daily.
@@WendyWzOpinion Hi, it really depends on what your CBC looks like. If you have low hemoglobin, MCH, MCHC, etc.. If you are iron deficient without anemia, then the protocol is different when taking iron. For example, taking iron with vitamin C lowers hepcidin and helps with anemia! However, if you want to target ferritin, then you must raise hepcidin levels by taking 65-70mg of iron 2-3X per day. This will prevent you from absorbing most of the iron because the body increases hepcidin when it sees a large influx of ingested iron. This is the body's way of protecting you from iron overload. So, how does ferritin increase? Well, your body is constantly getting rid of OLD red blood cells and the iron from those cells will get recycled by the body. When hepcidin levels are HIGH, your body will THINK it has enough iron and it will shuttle that iron into storage which in this case will be ferritin. What kind of iron to take depends on the person. Someone with gut issues should take a liposomal version as it doesn't need stomach acid to break it down. If someone has iron deficiency with anemia, that is another protocol based on the numbers. For example, someone with a ferritin less than 10 with a hemoglobin less than 12 would need an iron infusion. Most docs would discount it, but I have seen countless people suffer for years because their physician never checked their ferritin levels. So, please make sure you consult with your physician OR someone that is well versed in iron metabolism otherwise iron could hurt you, especially if you have underlying health issues, inflammation, infection, etc.. Oh, and I didn't talk about copper! You can have an iron deficiency simply because you are deficient in copper! It can get complicated, but I've been doing this for years so while I may make it sound easy, the average health professional may not even know what I am talking about. Take care!
Dr Boz, when are you going to do a deep dive into the need and benefits of supplementing with iodine and our deficiencies. Please talk with Dr Brownstein.
Iodine is the only supplement that I truly saw and felt results. I'm going to start taking it again. Thanks for reminding me. PS I took high dose and it did not kill me. 100 mgs. Milligrams😮
Re sardines, in the UK there are tins with either oil ( yuk) or tomato sauce (yummy) and the bones and skin have been removed. These make it easier to eat.
You need to eat sardines with bones to get the calcium, also dont take the ones with tomatoe sauce, cause tomato is acidic and dissolves the coating of the can that you then ingest, not good for you.
Which one? Last night, a lion kept chasing me, and chasing me, and chasing me. Next thing, I fell over a cliff on to a boat of migrants, who tossed me overboard. Then I was rescued by a beautiful blonde, who took me home got me dried off, put on a lovely spread with some delicious whisky. After the meal, we went upstairs, where she began kissing me passionately. Next thing, a piercing pain in the neck, and I was flying home, literally.
and vitamin D is optimal only when potassium is up to minimum. 4700 mg a day. And sodium chloride (pink salt), one tspn per day. Which is out of THE MINERAL FIX
Thanks again for sharing all this great info and tips. I have one for you. Do more resistance training. You eat great and you are very smart but you need more lean muscle. That will benefit your metabolically in many ways. I learned that I also need to improve in this area. I did something called a DEXAFIT scan. It reveals Fat and Muscle and Bone Density. Weight training will help keep your bones strong as well- so many, many benefits. You don't have to become a bodybuilder, just get in the gym and workout- or do bodyweight exercises at home- planks, squats, etc. It is important. I know you know this- but you need to do it. Walking, even with weights or some occasional running is nice but it is simply not good enough.
I'm older, and not taking any supplements or medicines. I will, however, look into these sardines. They seem like they could be tasty, especially if fried in olive oil.
You have the advantage of being able to test easily. I live in New Zealand and would like to know if there are home testing kits for these supplements so you know you’re in the right range.
My omegaquant is 7.2. I eat sardines twice a month and salmon twice a month. Also have now started on Carlson’s omega 3 2000 mg which is triglyceride form. Can’t wait to test again in a few months. I also take vitamin d 5000 in and magnesium as well as a multivitamin.
My friend became a member of costco in Sweden and said they have good food. When I was there with him I noticed they had these large avocados that I haven’t found elsewhere
@@RRob-pf4hp not disagreeing - just unsure what you meant. You need D3 and K2 in order to absorb magnesium? Or you need magnesium to absorb D3 and K2.? Does magnesium uptake get influenced by d3 and k2?
Very informative & to her explanation of how it all works is awesome! I've been taking all three that she recommends! What a difference in my wellbeing. Tks
Very good. My top 3 are: D3, although I live in Florida I have to take 10,000iu per day to achieve 83ng/ml. Iodine, everyone is deficient. Iodine is stored in the thyroid, salivary glands, breasts, pancreas, prostate, ovaries. If you are deficient the glands become cystic/nodules and potential cancer. Magnesium, I take 1500mg magnesium chloride. Responsible for over 300 enzymes and over 400 other functions.
@@Lolipop59 the medical authorities gave people iodine, as medicine, so that the thyroid to be full with iodine and not to receive the radiations. I do not need to re-read ehat I did and lived în 1981
@@Lolipop59 and children were given bigger amounts of iodine compared to adults. Since than we do not have any iodine deficiency. In addition iodine is an additive to any type of salt
I have definitely been enjoying Kippers recently. Luckily I enjoy sardines (not straight in water, but in tomato sauce or salsa is great) and often have a tin of both on a non-fasting day.
I wonder what your favorite spice is....I use turmeric A LOT! And I guess there was a study by Harvard that said including black pepper raises absorption by a ridiculous percentage?
I just found out that omega3 and fish oil capsules can contribute to A-Fib, which I am now dealing with. When my cardiologist found out I was taking this he asked me to stop. Sure enough, when I researched this topic, there's a huge amount of information agreeing with this. My cardiologist says stay with eating fish, but cut out the supplements. It might be due to the oil in these supplements being rancid. I eat sardines almost daily and salmon at least once a week. I hate being in A-Fib, though strangely enough, I recently return to sinus rhythm after a nap. Getting an ablation in a few days after 2 cardioversions failed.
Nice video. How much magnesium should you take daily? I understand men’s dose is different than women. I also understand that 5000 IU for D3 is good and to take it with K2.
I take magnesium butyrate, I think it is very good, it goes through the brains barriers like any butyrates and it deliver magnesium at the same time...
It's really good when you watch something like this, and all 3 of the supplements you mention are already part of my 4 supplement regimen. Vindication for my research. The 4th one you don't mention but that I've been taking religiously for 10 years is curcumin - the highly absorptive form. Heard some really impressive stories about that. Any thoughts?
I've asked a few physicians about blood viscosity because I'm thinking maybe it's been studied in hematology. The various blood types have a variable viscosity. Think of oil , some oil is thick, some oil super slick, others watery like. Now one would think that since type o blood is thinner and type b blood is the thickest which literally proves viscosity and with that said I question all the medications affecting some people and benefitting others ..... Like the clotting factor as well. It would be more complicated if all blood types were to be considered in every medical aspect. Another example some foods or herbs should never be consumed after a surgery because of the anti-,clotting factor and there's got to be a science in it all perhaps certain blood types they should rathen use the patients own blood serum after or prior to surgery rather than using anti clotting agents like Coumadin or whatever. They would be required to draw blood a week or whenever prior to planned surgery and separate the serum from the blood with a centrifuge ... I learned that from Professor Dave Fink Professor of Hematology.
@@hardlines2635 that’s funny. The chickens in the yard behind me are fed only grains etc, and whenever I pick grass and throw it over the fence they come running to eat it! If you have pastured chickens you have to rotate where they are since they love greenery
Can you do a video discussing the types of magnesium what each one does and how much we should take because there's now so many different magnesium types like the magnesium gluconate and the magnesium malate and so on
I ate sardines for breakfast, everyday for 3 months. No problem, doused with lemon juice, ACV, and EVOO, they were a delicious breakfast. Then I went on holiday and drank alcohol in excess for the first time, since the 2nd heart attack. My breakfast would not sit, I was about to lose it, so I put my hand over my mouth, and they came out through my nose. Had to switch to mackerel after that.
The very high level of triglycerides that is found in blood serum is typically caused by too many carbs. That is carbohydrate-induced hypertriglyceridemia. On low carb your body, adapts to using triglycerides for energy so that will lower them, plus you have less triglycerides from the carbs. The increase in blood triglycerides from something like MCT oil is typically very small. Black coffee with no additives can increase triglycerides, not because it contains any, but because it affects metabolism.
@@KenJackson_US Triglycerides are not bad. Too high triglycerides are bad. If you are using supplements that contain triglycerides, a small amount of triglycerides from the supplement will make it into your blood. If you are ongoing high carb and your triglycerides are too high, that supplement is maybe not making much of a difference but is still bad to increase it even further. If you are low carb, it will still maybe increase blood triglycerides a little bit, but it is not a problem because your triglycerides are still good. Your body is also possibly better adapted to use those triglycerides. Exceptions being people that have metabolic disorders (eg rare genetic) that cause hypertriglyceridemia and do not clear triglycerides from the blood.
I just learned that any kind of autoimmune disease (Hashimoto's for me) means D3 may be harder to absorb. 😢 I take 30K a day now with K1/K2, magnesium, and zinc together. I did 20K for 6+ months and was only at 32!!
My Dr. says that happens when you have chronic infections. Vit D has to stay low so you can fight off bacteria better. Pumping up with D isn't the answer but you should get sunshine for all other benefits. I don't know if he's right, but I stopped D due to not being able to keep K up even with high supplementation.
Omega 3 / fish oil….recently tested by an independent lab…on the shelves of a number of retail stores have found a worrying number of the products actually contain rancid fish oil well past its prime.
Sheesh, best stay clear of the fish sauce if smelly fish aren't your cup of tea. Those jokers rot the fish in the sun for a while before the even start to make the sauce with it. Little sweet Vietnamese gal I worked with years ago told me how they make the stuff while we were at lunch. Even after I explicitly told her NOT to tell me what I was eating! hahaha
@@beebop9808 actually drying it in the sun..or packing it with salt..or pickling it..even smoking it…is perfectly fine…the problem is when fresh oil is allowed to sit exposed to oxygen for some extended period of time…before being encapsulated….that creates the issue..
Except for one problem....other studies have shown just the opposite. There are different ways to determine rancidity. Besides, even if a "worrying" number of fish oil supplements are rancid, what about the ones that arent?
@@kronos77 There are some supplements that are not a problem. That's great, but how do *you* know if the supplement that you are taking at any specific time is rancid or not? Or if the previous/next batch is rancid, or if it contains formaldehyde? Maybe it is better to occasionally eat some fresh fish or even tinned fish.
Never take D 3 without K2 they are synergistic . Plus K2 assists in keeping calcium free forming in your blood and is critical in keeping it in your bones where it belongs . It’s a complex process but the result is keeping arterial calcification at bay . Magnesium Glycinate is good all around . BTW I take 10 k units of D3 / k2 three times a week and yes I live in Florida. However I am 79 and my theory is as you age your skin is much less able to act as the D catalyst imitator . Nobody is going to research this , no money it it lol .
You could meassure the blood level of vitamin D, i.e., calcidiol 25(OH)D. And keep the level in the range 50 -- 100 ng/ml, Then you don't have to worry about the age related reduction of vitamin D production. We need some sun, but not too much. So sepatating the need of vitamin D from the need of sun might be a good thing, That means both sun and supplements. It's true that the research about vitamin D is abysmal, but we can still see that it's good for us to keep it in the high end of the range I gave. The immune system seems to be well supported already at the lower end, but the reduction of cancer risk seems to need a little more. But we don't know the optimal level for that, because no one researches that!
Thank you Doctor, I'm certain my Omega 3 is low..and ! Still haven't started sardines 🙈..after losing over 100 lbs on keto and IF...I still fast intermittently, take Mg threonate and D³ with Ķ²..btw..However,.I read that exposure to an incandescent light bulb a few minutes daily can help increase your vitamin D levels..Thanks again, Always Great Information btw !!! Cf
So many things they didn't have to contend with: The soils of our farmlands are depleted, chemical fertilizers, GMOs, glyphosate, hybrid/seedless fruit, processed foods, blue light, EMFs....the list goes on 😢
.Our soil is NOW depleted of it's natural elements ,minerals and replaced with chemicals, the food is genetically processed, over processed etc, I'm saying, it was way better when the BLACK farmers were there
How about c15? There’s been a lot of talk lately on that supplement. I’d love to hear your feelings about taking That supplement. Appreciate your show!!
I have been taking magnesium from a company called Upgraded Formulas and it is fantastic. The absorption is very high because it is nano particle size. My sleep has dramatically improved. I would like to know your thoughts on it. They also have it available in liquid form.
Word of caution I used to take Slow Mag and it caused terrible constipation , I found that it had powder (talc) or saw dust in it, which helps it to bulk and form the tablet. I changed to a liquid Magnesium WOW what a difference. This might not be the case with everyone, but it was an issure with me.
I take all of these. I take Cod Liver Oil...and eat Salmon and some Anchovies. Not fond of Sardines. Vitamin D3 with K2 (as MK7) and also Potassium and Magnesium Glyconate. Also Benfotiamine and B12. Sometimes Trocotrienols. I'm 76. My Brain seems to be performing well! I get as much Sun as I can - here in cloudy Pittsburgh. Have no idea what my 'numbers' are. I do fast but not on a strict schedule. I normally eat lightly. Have never been overweight.
Most people should get most vitamins from their food. Some have conditions that makes it necessary to take supplements. Make sure your diet os good before you think about supplements. If not, it’s like adding a vitamin C pill to to your soda
Just beware…if you’re on a low carb diet, you probably shouldn’t take Omega3 as you will put your Omega ratio out of balance. If you eat a lot of grains however, it may be beneficial. Do your own reading on the topic and make an informed decision. I don’t take Omega when I am eating mostly meats/veg. But on days I eat grains I may supplement it.
Would eating 3 cups of organic greens from your own garden everyday be enough magnesium. I take a supplement in the winter as I am in Canada and the veggie quality is not good in the local store and it is too cold to grow them.
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
omega-3, magnesium, vitamin D (+K2)
Thanks!
A good list, I would like to add zinc. Funny, I had an omega-3 in my mouth when the video started, now already swallowed.
Vitamin b
@@intuitivediane, especially for 40% of us who have the MTHFR mutation. We cannot metabolize synthetic B’s found in fortified foods.
D3. No synthetics. Potassium is important too
Excellent advice. Thank you. I am a 77 year old male and I weigh about 210 lbs. About 12 years ago I learned about the importance of having enough vitamin D to treat and prevent many types of cancer and other health problems. Since then I have kept my vitamin D level at or above 100 ng/ml and I have had only two mild colds and one very mild case of covid-19. For many years before getting my D level up I had chronic depression, chronic fatigue, brain fog, word finding difficulty, chronic low back pain and etc. All of my health problems quickly resolved after getting my vitamin D levels up. I am physically stronger and mentally sharper than I was 20 years ago. I have plenty of energy and no pain. I take 20,000 iu of D3 daily which is only 1/2 mg. I also take 100 mcg of K2-MK7, magnesium glycinate or magnesium malate, omega 3 fish oil, Lugol's iodine, natural B complex, and a natural multi-vitamin/mineral daily. I strongly believe that hundreds of thousands of American lives would have been saved if the CDC or the WHO had recommended that everyone take 5,000 or 10,000 iu of D3 daily during the covid-19 pandemic.
Exactly what I said when COVID started
❤❤❤😊🎉 You da Man, Great Advice and I Totally Agree!!❤❤❤😊🎉
The feds went after Dr. Eric Napute for highly recommending vitamin D through numerous videos he released on FB during COVID. This was a sin, as it might have diminished the enthusiasm of the public for getting the shots. So they unleashed lawfare on him costing him millions in legal fees (those darn overpaid lawyers!) He did not cave in, and won! But they did destroy his life (which was their intent…as a warning to health care professionals, get in line and support the v ax!)
...I am also 77 & healthy; I also consume 600 mg CO Q -10 daily...Old Naples Florida🌴🎨
My omega3 story: In 2008 I started getting some hip pain in my left hip. It soon began in my right hip. I asked my GP about it and he said "let me know when it gets bad enough and we will schedule your hip replacement surgery." The pain gradually got worse til in 2013 it was bad enough that I quit a hike and came home early. I figured it would get debilitating so I wanted to have one more good volcano season first. So I started taking new supplements that would help my strength and stamina. In early 2014 I noticed that my hip pain was gone. I had a great season hiking 260 miles, 75,000 feet & some great volcanos. After volcano season I stopped all my new supplements. My hip pain came back. I started resuming them one at a time to see which cured my hip pain. It was EPA/DHA. I took EPA/DHA for a year. No hip pain. I stopped EPA/DHA. The pain came back. I resumed EPA/DHA. It is now 2024. I am 74 years old and still have no hip pain. I am taking pills that have 500mg of EPA and 250mg of DHA, 4 per day. I have tried several brands. They all work.
Ok ... thanks for this. I am THERE. 63. Hip pain. Heading for EPA/DHA
Glad that works for you. Although I'm thinking how about just eat animal based and to supply all that? Seems to work for me. I'm age 56, landscape contractor and I much of the physical labor.
We old geezers need to supplement a bit more. Magnesium threonate, citrate and gluconate. Trace minerals. Vitamins D, E , C ,A, K2. Vitamin B-12. Selenium. Lugol's iodine. Sardines, beef, butter, eggs.
Who is a geezer? Im a rad 33.❤ Lots to learn for when I'm old like you fine people, here with D. boz for the future ❤🎉
L Citrulline - give it a whirl, you'll like the results (as an old man that supplements it).
i eat a 5 eggs and a 26 oz steak everyday 9 months now.. best shape of my life
.
Unless you get high quality methylated supplements you are actually poisoning yourself with petro chemicals. The literature is there and quite clear. check it out for yourself.
Fish oils work best when homosistine levels are low, so should be combined with the methylated versions of B12 and Folate (B9). So should be methylcobobaline and methyl foliate. D3 is oil based so good to take with your fish oil for absorption. However K2 should be taken with D3 to help with calcification. May have spelt some of that wrong but this the combination that I've narrowed down. Also magnesium taurate seems to be a very good combination of magnesium and taurine, give it a try 😊
The lemon-peppered sardine variety is awesome, I even add a pinch of cayenne pepper to it! :P
I eat omega fish and sardines and i do d 3 and k2 and spray on magnesium and use organic olive oil from italy .
It's the olive oil that makes the centenarians... but it has to be the good stuff.
I take, at the recommendation of Dr. Ken Berry MD :
1) Vitamin D3 - 5,000 IU - Once a day
2) Magnesium Glycinate - 500 mg - Once a day
3) Omega 3 - 500 DHA, 250 EPA - Twice a day
4) Coenzyme Q10 - 200 mg - Once a day
5) Zinc Picolinate - 50 mg - Once a day
6) Super B Complex - Twice a day
7) Vitamin K2 - 200 mg - Once a day
Read ingredients on labels
.
Which brands are you using?
how old are you?
@@zz-ec Almost 63
Take a D3 (5000) with K2 (180). They work together to provide the best results.
And you need as a "door opener" for D3/K2 : Magnesium!!!!!!!!!
@@susannegaede4589 What if you're on a blood thinner? Can you still take the K2 without any side effects? Ty
Alright Dr. Berg
@@darcywilki7202 Vitamin K2 prevents damage to the blood vessels as it activates matrix GLA protein (MGP), which inhibits calcification of blood vessels. Vitamin K2 deficiency therefore results in uncarboxylated or inactive MGP leading to cardiovascular disease. Another role of vitamin K2 is in blood coagulation.
@@darcywilki7202probably not that is why many on blood thinners for prolonged time start having calcium deficiency issues in bones simultaneously having calcium build up in joints. if you can address the reason you are on a blood thinner would be critical, because after 45 your body’s ability to produce adequate amounts of Vitamin D in sunlight lessens and even more so for person with higher counts of melanin. best time to get sunlight is a simple rule. Whenever the sun cast your shadow longer than you are tall, that is the optimum time to get sun for vitamin D creation and limit harmful sun rays in the process. so early morning early evening. People with lighter skin will create more vitamin D naturally.
I take magnesium glycinate + malate, vitamin D3+K2 naturebell burp less fish oil omega 3, & Coq 10 I must say I’m feeling pretty good for the age of 56 my energy is back to what it was in my early 30s
I eat sardines 4-5 times a week and love them !
This was great. So many videos will tell you what suppliments you should take but never recommend brands/specific kinds . There are so many brands and its hard to know which ones really work and which are a waste of money. so , thank you , this was so helpful.
Supplement based on each persons individual needs
I've been taking Magnesium for almost 20 years. It was one of the few things that helped me with restless legs syndrome. One of those benign sounding conditions that is more of a pain than some think. It keeps you waking up at night and it's hard to get a good nights sleep. What's amazing now is how many variations of magnesium there are.
It is also my solution to restless leg. I take 400 to 600 mg per day.
Magnesium glycinate for me and sometimes Magnesium oil rubbed on my legs b4 bed.
Yes magnesium glycinate for me too The magnesium oil or gel are great in emergencies for cramps
@@vickilahtinen7254 I get leg cramps in the night if I haven't eaten enough salt that day. So I keep a vial of salt in the bathroom for those.
@@vickilahtinen7254 I get leg cramps in the night if I haven't eaten enough salt that day. So I keep a small bottle of salt in the bathroom.
I was so surprised she didn't mention magnesium bath soaks, which used to be her top recommendation for replacement. Oh, I see she added that video link at the end.
I've been a health coach for the last 30 years with extensive training in functional medicine and the main health issue I am seeing these days is GUT! People are sensitive to just about everything they put in their mouth. Why? Taking everything from antibiotics to eating junk. The fix? Syntol AMD. Restoring gut function is number 1 as it can cause a host of autoimmune issues. Number 2 is ferritin levels! 90% of the men and women I check have very low ferritin levels and most physicians don't even bother checking it. If your levels are below 100ng/mL, then you are iron deficient regardless of what your hemoglobin is! Symptoms? Chronic fatigue, hair fall, brittle nails, insomnia, anxiety, panic attacks, brain fog, blurred vision, feeling cold, leg pain, exercise intolerance, and the list goes on and on. Number 3 is hormones, and number 4 is thyroid. Fix the gut first, then fix the ferritin, and see how much better you feel!
Is there a supplement you recommend for improved ferritin levels?
You are a legend. Spot on advice!!❤
100%
I suffered all these problems. Working through it all
Just one more. Game changer. Nitric oxide depletion. Easy to fix!😊
Spot on advice. I'd add one more area that is critical though working through these exact health issues.Nitric oxide! Game changer 😊 beetroot has changed my life ❤
@@goldstar846 Yes, I agree. Only reason I didn't mention beetroot is because anyone that has gut issues can be sensitive to it because it can raise histamine levels causing people to feel faint. The human body is complex for sure and we are all unique. Glad the beetroot works for you. My wife takes it daily.
@@WendyWzOpinion Hi, it really depends on what your CBC looks like. If you have low hemoglobin, MCH, MCHC, etc.. If you are iron deficient without anemia, then the protocol is different when taking iron. For example, taking iron with vitamin C lowers hepcidin and helps with anemia! However, if you want to target ferritin, then you must raise hepcidin levels by taking 65-70mg of iron 2-3X per day. This will prevent you from absorbing most of the iron because the body increases hepcidin when it sees a large influx of ingested iron. This is the body's way of protecting you from iron overload. So, how does ferritin increase? Well, your body is constantly getting rid of OLD red blood cells and the iron from those cells will get recycled by the body. When hepcidin levels are HIGH, your body will THINK it has enough iron and it will shuttle that iron into storage which in this case will be ferritin. What kind of iron to take depends on the person. Someone with gut issues should take a liposomal version as it doesn't need stomach acid to break it down. If someone has iron deficiency with anemia, that is another protocol based on the numbers. For example, someone with a ferritin less than 10 with a hemoglobin less than 12 would need an iron infusion. Most docs would discount it, but I have seen countless people suffer for years because their physician never checked their ferritin levels. So, please make sure you consult with your physician OR someone that is well versed in iron metabolism otherwise iron could hurt you, especially if you have underlying health issues, inflammation, infection, etc.. Oh, and I didn't talk about copper! You can have an iron deficiency simply because you are deficient in copper! It can get complicated, but I've been doing this for years so while I may make it sound easy, the average health professional may not even know what I am talking about. Take care!
Dr Boz, when are you going to do a deep dive into the need and benefits of supplementing with iodine and our deficiencies. Please talk with Dr Brownstein.
Iodine is the only supplement that I truly saw and felt results. I'm going to start taking it again. Thanks for reminding me. PS I took high dose and it did not kill me. 100 mgs. Milligrams😮
Re sardines, in the UK there are tins with either oil ( yuk) or tomato sauce (yummy) and the bones and skin have been removed. These make it easier to eat.
You need to eat sardines with bones to get the calcium, also dont take the ones with tomatoe sauce, cause tomato is acidic and dissolves the coating of the can that you then ingest, not good for you.
Welcome to FLORIDA... Ft Myers here!!! Living the dream!
Which one? Last night, a lion kept chasing me, and chasing me, and chasing me. Next thing, I fell over a cliff on to a boat of migrants, who tossed me overboard. Then I was rescued by a beautiful blonde, who took me home got me dried off, put on a lovely spread with some delicious whisky. After the meal, we went upstairs, where she began kissing me passionately. Next thing, a piercing pain in the neck, and I was flying home, literally.
What is good about it?
@@sl4983 it’s great if you like right wing Governments and don’t believe in climate change……not for me I’m afraid.
@@mkkrupp2462don’t let the media control your brain.
Excellent presentation, thank you.
and vitamin D is optimal only when potassium is up to minimum. 4700 mg a day. And sodium chloride (pink salt), one tspn per day. Which is out of THE MINERAL FIX
Ours: Vit C, D, Fishoil
Ocassionally: A, B-complex, Magnesium,
Thanks again for sharing all this great info and tips. I have one for you. Do more resistance training. You eat great and you are very smart but you need more lean muscle. That will benefit your metabolically in many ways. I learned that I also need to improve in this area. I did something called a DEXAFIT scan. It reveals Fat and Muscle and Bone Density. Weight training will help keep your bones strong as well- so many, many benefits. You don't have to become a bodybuilder, just get in the gym and workout- or do bodyweight exercises at home- planks, squats, etc. It is important. I know you know this- but you need to do it. Walking, even with weights or some occasional running is nice but it is simply not good enough.
Lemon flavored cod liver oil, tons of epa & dha.
Dr. Boz, slow down so we can see the products you are displaying!
Omega-3, Vitamin D, magnesium.
Thanks 🦋
also add K2-MK7
THANK YOU MOM!
Potassium deficiency is a major problem, but there's no good dosed potassium supplement.
I just love Dr Boz
We take, 6 grams of Glycine, 6 grams of N-Ascetalcystine, cod liver fish oil, and Vitamins B3, both Niacin and Niacinemide.
6 gram NAC?? Isnt this a bit to much? I take 600 mg. I see Bryan Johnson take 1800 mg. But 6 gram?
Excellent video. God bless.
I love this doctor because she is very confident and highly professional!!!
I'm older, and not taking any supplements or medicines. I will, however, look into these sardines. They seem like they could be tasty, especially if fried in olive oil.
You have the advantage of being able to test easily. I live in New Zealand and would like to know if there are home testing kits for these supplements so you know you’re in the right range.
Thanks so much!! 🥰What do you think about using Cod Liver oil for both the omegas and the D?
Dr Berry suggest to eat cod livers in their own oil. 2-3X week
1 tbs daily - it’s the best
My omegaquant is 7.2. I eat sardines twice a month and salmon twice a month. Also have now started on Carlson’s omega 3 2000 mg which is triglyceride form. Can’t wait to test again in a few months. I also take vitamin d 5000 in and magnesium as well as a multivitamin.
Costco has a good brand of sardines. The best I've eaten.
My friend became a member of costco in Sweden and said they have good food. When I was there with him I noticed they had these large avocados that I haven’t found elsewhere
i eat salmon ,turkey sardines anchovies, and i eat no meats
I am so glad, you've reminded me to get a SAD lamp.
Thanks for saving me watching time!
I so appreciate your information and your honesty, I fall short in my efforts all the time. :^)
Thank you and please send us more advices.
How about k2? We are taking too much d without k2!
You need K2 with D3
If you are taking vit D 3+ K2 you must take magnesium for proper absorption.
@@RRob-pf4hp not disagreeing - just unsure what you meant. You need D3 and K2 in order to absorb magnesium? Or you need magnesium to absorb D3 and K2.? Does magnesium uptake get influenced by d3 and k2?
Very informative & to her explanation of how it all works is awesome! I've been taking all three that she recommends! What a difference in my wellbeing. Tks
Awesome lecture.
Very good. My top 3 are:
D3, although I live in Florida I have to take 10,000iu per day to achieve 83ng/ml.
Iodine, everyone is deficient. Iodine is stored in the thyroid, salivary glands, breasts, pancreas, prostate, ovaries. If you are deficient the glands become cystic/nodules and potential cancer.
Magnesium, I take 1500mg magnesium chloride. Responsible for over 300 enzymes and over 400 other functions.
Excellent, but EU people have iodine from Cernobyl in their thyroids.
@@Aimercesttousreally ? Chernobyl gave people iodine ? Unbelievable. I think you need to read again about this issue.
@@Lolipop59 the medical authorities gave people iodine, as medicine, so that the thyroid to be full with iodine and not to receive the radiations. I do not need to re-read ehat I did and lived în 1981
@@Lolipop59 and children were given bigger amounts of iodine compared to adults. Since than we do not have any iodine deficiency. In addition iodine is an additive to any type of salt
@@Aimercesttous yes but they didn't give you iodine for a lifetime for God sake. Go ask your doctor
Vitamin D3
If you don't like sardines (I don't), get some smoked kippers. They also have a lot of Omega-3 fatty acids.
I have definitely been enjoying Kippers recently.
Luckily I enjoy sardines (not straight in water, but in tomato sauce or salsa is great) and often have a tin of both on a non-fasting day.
Another way to go is salmon.
Tuna?
I just mix sardines in my scrambled eggs every morning
Picky eater.. i tried.. 🚫sardines
Yuck😢
I love sardines and eggs. I made 4 over easy eggs with a can of good sardines and I couldn’t even taste the sardines. I was stuffed for hours too.
Just eat avocados
@@Solo-_-..skinned and boneless?
I wonder what your favorite spice is....I use turmeric A LOT! And I guess there was a study by Harvard that said including black pepper raises absorption by a ridiculous percentage?
I just found out that omega3 and fish oil capsules can contribute to A-Fib, which I am now dealing with. When my cardiologist found out I was taking this he asked me to stop. Sure enough, when I researched this topic, there's a huge amount of information agreeing with this. My cardiologist says stay with eating fish, but cut out the supplements. It might be due to the oil in these supplements being rancid. I eat sardines almost daily and salmon at least once a week. I hate being in A-Fib, though strangely enough, I recently return to sinus rhythm after a nap. Getting an ablation in a few days after 2 cardioversions failed.
What does an ablation do?
Re supplements, if you buy the bottled oil rather than capsules you can tell if its rancid. I get the oil with lemon so it tastes OK.
My girlfriend threw a clot landed in her heart and her cardiologist said no vitamins D or K and to cut out leafy veg.
Lots of people get ablation after ablation without result there just doing it hoping it works….
Try carnivore
Nice video. How much magnesium should you take daily? I understand men’s dose is different than women.
I also understand that 5000 IU for D3 is good and to take it with K2.
I couldn’t agree. I have noticed a big difference. My favorite brand is Morphus supplements. Super high quality and 3rd party tested.
Wow 🤯 you're 52 you look great 😊 👍🏻👍🏻
Ha … your bonus check for best video comment is “in the mail.”
I think you're fasting too much.
Looking good doc ! You'walkin the walk ! 😘
Do you recommend taking Cody Liver oil? I’m trying one from Nordic.. I love sardines too!
I take magnesium butyrate, I think it is very good, it goes through the brains barriers like any butyrates and it deliver magnesium at the same time...
It's really good when you watch something like this, and all 3 of the supplements you mention are already part of my 4 supplement regimen. Vindication for my research. The 4th one you don't mention but that I've been taking religiously for 10 years is curcumin - the highly absorptive form. Heard some really impressive stories about that. Any thoughts?
If you are prone to kidney stones, use w caution. Fairly high in oxalates. It increased joint pain when I used it for long periods of time.
Thank you
Thank you Doc. Thats real ,Real
I've asked a few physicians about blood viscosity because I'm thinking maybe it's been studied in hematology.
The various blood types have a variable viscosity.
Think of oil , some oil is thick, some oil super slick, others watery like.
Now one would think that since type o blood is thinner and type b blood is the thickest which literally proves viscosity and with that said I question all the medications affecting some people and benefitting others .....
Like the clotting factor as well. It would be more complicated if all blood types were to be considered in every medical aspect.
Another example some foods or herbs should never be consumed after a surgery because of the anti-,clotting factor and there's got to be a science in it all perhaps certain blood types they should rathen use the patients own blood serum after or prior to surgery rather than using anti clotting agents like Coumadin or whatever.
They would be required to draw blood a week or whenever prior to planned surgery and separate the serum from the blood with a centrifuge ...
I learned that from Professor Dave Fink Professor of Hematology.
So sardines Every day is good
Salmon
Cod livers or the oil
Pastured meat & butter (esp summer cream butter!)
@@YeshuaKingMessiah yes, Pastured meat and eggs from chickens that eat grass !
Sardines omg I dont like the taste! I rather take omega 3 capsules daily
@@dilettanterI’ve kept chickens for 25 years and I’ve never seen them eat grass.
@@hardlines2635 that’s funny. The chickens in the yard behind me are fed only grains etc, and whenever I pick grass and throw it over the fence they come running to eat it! If you have pastured chickens you have to rotate where they are since they love greenery
How about magnesium through bath?
Can you do a video discussing the types of magnesium what each one does and how much we should take because there's now so many different magnesium types like the magnesium gluconate and the magnesium malate and so on
I don't eat anything made from gummies..........You can do your own research on this.
Threonate is the best. Cod fish livers are high in Omega 3. Sardines also, salmon filets wild caught!
I only worry about the fillers in some of these supplements and it contributing to gut permeability. Sometimes less is actually more.
Read label's
I'm more worried that supplements are mostly synthetic
@BainsPummy and once you read the label research each ingredient on SDS
You look 35. So you are doing something right
Great advice can you take all theses if you are in blood thinners
Vitamin K can interfere with blood thinners
I ate sardines for breakfast, everyday for 3 months. No problem, doused with lemon juice, ACV, and EVOO, they were a delicious breakfast. Then I went on holiday and drank alcohol in excess for the first time, since the 2nd heart attack. My breakfast would not sit, I was about to lose it, so I put my hand over my mouth, and they came out through my nose. Had to switch to mackerel after that.
Oh wow, that made me laugh out loud, sorry. 😂😂
Watching from Johannesburg 🌄🌹🇿🇦
Canada! Greetings to you!
@@ianstuart5660 north America greetings
@@ianstuart5660here from SA too. 👋
It's kind of confusing that the triglyceride form of a supplement would be considered good when triglycerides in the blood are so bad.
The very high level of triglycerides that is found in blood serum is typically caused by too many carbs. That is carbohydrate-induced hypertriglyceridemia.
On low carb your body, adapts to using triglycerides for energy so that will lower them, plus you have less triglycerides from the carbs. The increase in blood triglycerides from something like MCT oil is typically very small.
Black coffee with no additives can increase triglycerides, not because it contains any, but because it affects metabolism.
@@trail.blazer OK, so do the triglycerides in the supplement not make it into the blood?
@@KenJackson_US Triglycerides are not bad. Too high triglycerides are bad.
If you are using supplements that contain triglycerides, a small amount of triglycerides from the supplement will make it into your blood.
If you are ongoing high carb and your triglycerides are too high, that supplement is maybe not making much of a difference but is still bad to increase it even further.
If you are low carb, it will still maybe increase blood triglycerides a little bit, but it is not a problem because your triglycerides are still good. Your body is also possibly better adapted to use those triglycerides.
Exceptions being people that have metabolic disorders (eg rare genetic) that cause hypertriglyceridemia and do not clear triglycerides from the blood.
Dr. Boz is so easy to look at...
My Vitamin D was 111 I was told to high and cut back. I don't think it's that much. I take it with Vitamin K
I just learned that any kind of autoimmune disease (Hashimoto's for me) means D3 may be harder to absorb. 😢 I take 30K a day now with K1/K2, magnesium, and zinc together. I did 20K for 6+ months and was only at 32!!
My Dr. says that happens when you have chronic infections. Vit D has to stay low so you can fight off bacteria better. Pumping up with D isn't the answer but you should get sunshine for all other benefits. I don't know if he's right, but I stopped D due to not being able to keep K up even with high supplementation.
32 ng/mL IS a healthy level. Don't believe all the vitamin D hype.
Look in to iodine. Dr David Brownstein
Selenium and zinc is great for Hashimotos.
What about krill
Omega 3 / fish oil….recently tested by an independent lab…on the shelves of a number of retail stores have found a worrying number of the products actually contain rancid fish oil well past its prime.
Yes. That is why I stopped taking fish oil supplements. They are not a good way of getting delicate marine oils. Same goes for krill oil, etc.
Sheesh, best stay clear of the fish sauce if smelly fish aren't your cup of tea. Those jokers rot the fish in the sun for a while before the even start to make the sauce with it.
Little sweet Vietnamese gal I worked with years ago told me how they make the stuff while we were at lunch. Even after I explicitly told her NOT to tell me what I was eating! hahaha
@@beebop9808 actually drying it in the sun..or packing it with salt..or pickling it..even smoking it…is perfectly fine…the problem is when fresh oil is allowed to sit exposed to oxygen for some extended period of time…before being encapsulated….that creates the issue..
Except for one problem....other studies have shown just the opposite. There are different ways to determine rancidity. Besides, even if a "worrying" number of fish oil supplements are rancid, what about the ones that arent?
@@kronos77 There are some supplements that are not a problem. That's great, but how do *you* know if the supplement that you are taking at any specific time is rancid or not? Or if the previous/next batch is rancid, or if it contains formaldehyde? Maybe it is better to occasionally eat some fresh fish or even tinned fish.
She didn’t say how much to take of each supplement.
Never take D 3 without K2 they are synergistic . Plus K2 assists in keeping calcium free forming in your blood and is critical in keeping it in your bones where it belongs . It’s a complex process but the result is keeping arterial calcification at bay .
Magnesium Glycinate is good all around .
BTW I take 10 k units of D3 / k2 three times a week and yes I live in Florida. However I am 79 and my theory is as you age your skin is much less able to act as the D catalyst imitator . Nobody is going to research this , no money it it lol .
You could meassure the blood level of vitamin D, i.e., calcidiol 25(OH)D.
And keep the level in the range 50 -- 100 ng/ml,
Then you don't have to worry about the age related reduction of vitamin D production.
We need some sun, but not too much. So sepatating the need of vitamin D from the need of sun might be a good thing,
That means both sun and supplements.
It's true that the research about vitamin D is abysmal, but we can still see that it's good for us to keep it in the high end of the range I gave.
The immune system seems to be well supported already at the lower end, but the reduction of cancer risk seems to need a little more. But we don't know the optimal level for that, because no one researches that!
I take too much magnesium. Lol without 1200 mg a day I can't go to the bathroom. Been doing triple magnesium for decades now.
Avocado 😊
Thank you Doctor, I'm certain my Omega 3 is low..and ! Still haven't started sardines 🙈..after losing over 100 lbs on keto and IF...I still fast intermittently, take Mg threonate and D³ with Ķ²..btw..However,.I read that exposure to an incandescent light bulb a few minutes daily can help increase your vitamin D levels..Thanks again, Always Great Information btw !!! Cf
Gosh, how could my grand and greatgrand parents live to their 80s/ 90s without this ?
So many things they didn't have to contend with: The soils of our farmlands are depleted, chemical fertilizers, GMOs, glyphosate, hybrid/seedless fruit, processed foods, blue light, EMFs....the list goes on 😢
.Our soil is NOW depleted of it's natural elements ,minerals and replaced with chemicals, the food is genetically processed, over processed etc, I'm saying, it was way better when the BLACK farmers were there
True
True
i take 2 omega 3 ,magnesium, vitamin d and k2 and beet pills and coq10, and now adding artichoke tablets
Don't forget zinc.
How about c15?
There’s been a lot of talk lately on that supplement. I’d love to hear your feelings about taking That supplement. Appreciate your show!!
I have been taking magnesium from a company called Upgraded Formulas and it is fantastic. The absorption is very high because it is nano particle size. My sleep has dramatically improved. I would like to know your thoughts on it. They also have it available in liquid form.
How did Fred Flintstone era survive without supplements?
They died pretty darn young.
That’s funny
What about dosages??? Dosages would have been nice.
Word of caution I used to take Slow Mag and it caused terrible constipation , I found that it had powder (talc) or saw dust in it, which helps it to bulk and form the tablet. I changed to a liquid Magnesium WOW what a difference. This might not be the case with everyone, but it was an issure with me.
Vit D should be taken with Vit K2.
Cod liver oil!!
I take all of these. I take Cod Liver Oil...and eat Salmon and some Anchovies. Not fond of Sardines.
Vitamin D3 with K2 (as MK7) and also Potassium and Magnesium Glyconate. Also Benfotiamine and B12. Sometimes Trocotrienols.
I'm 76. My Brain seems to be performing well! I get as much Sun as I can - here in cloudy Pittsburgh. Have no idea what my 'numbers' are.
I do fast but not on a strict schedule. I normally eat lightly. Have never been overweight.
Most people should get most vitamins from their food. Some have conditions that makes it necessary to take supplements. Make sure your diet os good before you think about supplements. If not, it’s like adding a vitamin C pill to to your soda
Thanks for this video! I appreciate it being relatively short, my attention span isn't great 😵💫
Dr. Boz. Please watch some of the presentations by Rhonda Patrick, Ph.D.
D3/ K2 combo @ 10,000 IU's. Magnesium glycinate
Just beware…if you’re on a low carb diet, you probably shouldn’t take Omega3 as you will put your Omega ratio out of balance. If you eat a lot of grains however, it may be beneficial. Do your own reading on the topic and make an informed decision. I don’t take Omega when I am eating mostly meats/veg. But on days I eat grains I may supplement it.
Why “cans” of sardines exposing to metal, there’s sardines in glass jars.
Would eating 3 cups of organic greens from your own garden everyday be enough magnesium. I take a supplement in the winter as I am in Canada and the veggie quality is not good in the local store and it is too cold to grow them.
I would get a powder supplement or the magnesium oil for legs and foot baths or Magnesium salts to put in baths
Probably would. I send you greetings, also from Canada!
No
please elaborate on the form of magnesium supplement we should take. Is magnesium biglycinate good or does simple magnesium tablet work? Thanks
Love sardines, but you can’t eat it every day.