Best Supplements for Overall Health
How Supplements Support the 8 Steps to Get Cooperized™
When goal setting around our health, we tend to think about ways we can feel better or live better. This leads us to think about our habits, what we eat, how we move, how we manage stress, and what we might change. Maybe it’s eating cleaner, restarting a workout routine, managing stress, or finally figuring out what supplements we really need. Ultimately, it’s all about building healthier habits that actually stick.
That’s where the Get Cooperized™ approach comes in. Developed by Kenneth H. Cooper, MD, MPH, these eight steps cover everything from nutrition and fitness to sleep and preventive care. In this article, we’ll walk through each step and explore how vitamins and supplements can support your efforts, whether it’s a multivitamin to help fill nutrient gaps, or a probiotic to support your immune health through your gut†.
Table of Contents
- Make Healthy Food Choices Most of the Time
- Maintain a Healthy Weight
- Exercise Most Days of the Week
- Take the Right Supplements for You
- Do Not Use Tobacco
- Control Alcohol
- Manage Stress and Prioritize Sleep
- Get a Regular, Comprehensive Physical Exam
Make Healthy Food Choices Most Of The Time
Why Diet Alone Isn’t Always Enough
Making healthy food choices is about moderation—eat healthy 80 percent of the time and enjoy foods you love, that might not be so healthy, the other 20 percent of the time. Even when following a healthy diet, though, staying on track and getting all the necessary nutrients can sometimes be challenging.
Multivitamins Help Fill Nutritional Gaps†
Often, our diet falls short of providing us with the necessary nutrients. A multivitamin is an excellent option for filling nutritional dietary gaps† and typically provides most or all of the B vitamins, vitamin C and D, plus magnesium and zinc, supporting immune health†. Additionally, taking a multivitamin helps reduce C-reactive protein levels—a sign of inflammation†. When transferring from the Army to the Air Force, Dr. Cooper says, “I spent time trying to quantify the impact of vitamins. After the first Cooper Complete study was published in the Journal of the American College of Nutrition, showing a reduction of LDL (bad) cholesterol, homocysteine and C-reactive protein, I started taking multivitamins once again.” When Dr. Cooper created the Cooper Complete vitamin line, he began with the multivitamin, which remains available today. Cooper Complete offers a variety of multivitamins to help you meet your nutritional needs.
Advanced Omega-3 Supplement
Advanced Omega 3 Supplement contains 720 mg EPA, 480 mg DHA, and 200 mg other omega-3 fatty acids in each serving of two lemon-flavored softgels. Omega 3 supplementation supports heart health, cognition, immune, and inflammatory health without any fishy aftertaste.†
$22.98 Add to cartOmega-3s for Heart and Brain Support†
Research shows that omega-3 is beneficial for the heart and brain, supporting a healthy heart rhythm and normal brain function, and lowering triglycerides†. Omega-3 is most commonly found in cold-water fish, such as salmon, trout, or tuna, but most individuals do not consume enough. Cooper Complete offers omega-3 supplements in liquid, softgel, and plant-based (vegan) forms to help you meet the recommended daily intake.
Vitamin D for Bone and Immune Health†
Since the most natural way to get vitamin D—through exposure to sunlight—isn’t always optimal, and only a few foods contain vitamin D, many individuals do not receive an adequate amount through these avenues alone. A vitamin D supplement is a great option for individuals who do not get enough vitamin D. Cooper Complete offers vitamin D3 supplements in liquid drops and softgels (in 25 mcg and 125 mcg amounts) to help you meet your nutritional needs.
Maintain A Healthy Weight
Using Tools to Track Body Composition
Maintaining a healthy weight is one of the most crucial steps you can take to prevent illness and disease. One method to determine if you’re at a healthy weight is to measure your Body Mass Index (BMI). This screening tool assesses body fat based on weight and height, helping you determine the steps to take to achieve a healthy weight.
When using a BMI calculator, it’s important to keep in mind that it does not account for muscle mass, which can lead to an overweight BMI classification for individuals with a high level of muscle mass. A DEXA body composition test is another method for measuring a healthy weight. Performed during physical exams such as Cooper Clinic’s Preventive Exam, a DEXA scan is the gold standard for accurately and objectively measuring body fat composition and whether someone is at an ideal body weight.
Probiotics and Fiber for Gut Health and Satiety
In addition to eating a well-balanced diet, taking a probiotic and microbiome fiber supplement can help you maintain a healthy weight†. Research has shown that supplementing with either soluble or insoluble fiber increases post-meal satiety and decreases subsequent hunger, thus helping to maintain a healthy weight†. Men benefit from approximately 40 grams of fiber per day, while women benefit from approximately 25 grams. Guar gum—a main ingredient in some fiber supplements, including Cooper Complete’s Microbiome Fiber—has been shown to reduce body weight†. In a double-blind, controlled study of middle-aged women, those who were supplemented with fiber-containing guar gum experienced a significant reduction in body weight. In contrast, the placebo group saw no change†.
Supporting Your Microbiome for Weight Management
Your gut microbiome comprises trillions of microorganisms, primarily consisting of bacteria that support digestive and immune health†. Probiotics are live microorganisms already found in your gut and help digest food and destroy disease-causing cells.
Preliminary research on the effects of probiotics on weight management shows that taking a probiotic supplement may aid in weight and fat mass loss in overweight and obese populations†. Further research is needed to support this claim; however, current findings are promising. Learn more about the health benefits of probiotics†.
To maintain a healthy weight, consider taking Cooper Complete Advanced Daily Probiotic† and Microbiome Fiber†.
Exercise Most Days Of The Week
Aerobic and Strength Training
Physical activity is not only beneficial for your physical health, but also for your mental health. As we age, it can become harder to move in the same way we used to, and this may even cause joint pain. Overexercising, high-impact physical activity, and even aging can all contribute to joint pain. However, exercise is also beneficial in reducing joint pain and stiffness associated with arthritic conditions. Dr. Cooper recommends getting at least 30 minutes of collective or sustained aerobic activity most days of the week, in addition to at least two days of strength training per week. As we age, the aerobic-strength training ratios change:
- Ages 40 and younger: 80% aerobic exercise; 20% strength training
- Ages 41-50: 70% aerobic exercise; 30% strength training
- Ages 51-60: 60% aerobic exercise; 40% strength training
- Ages 61+: 55% aerobic exercise; 45% strength training
Cooper Clinic Platinum Physician Riva Rahl, MD, adds, “Strength training becomes more important as you age because of the need to reduce muscle loss and improve functional movement, including simple tasks such as getting out of a chair or walking up stairs.”
Quercetin Complex Supplement
Quercetin, stinging nettles, the digestive enzyme bromelain, N-Acetyl-L-Cysteine, and vitamin C physician formulated to support inhibited histamine response, respiratory, and healthy immune function.†
$36.48 Add to cartJoint Support with Turmeric and Glucosamine†
Turmeric curcumin—a substance found in turmeric root that has been used in India for thousands of years—is said to have many health benefits†. In fact, reports show that curcumin can be effective in slowing the progression of joint inflammation†. Cooper Complete Turmeric Curcumin Supplement contains curcuminoids which fight free radicals to reduce stress, improve brain health and help boost serotonin and dopamine—your happy hormones†. Cooper Complete Joint Health contains a unique blend of glucosamine, chondroitin sulfate, magnesium, gelatin and bromelain to aid in reducing joint pain†. Glucosamine—an amino sugar—aids in building and maintaining the connective cartilage around the body’s joints†.
Recovery and Performance with Quercetin†
An important component of an exercise program is recovery. Quercetin supplementation has been shown to enhance physical performance and help accelerate muscle recovery†. In a controlled study on healthy triathletes, more than 11% of the athletes who took one tablet of 250 mg Quercefit quercetin phytosome twice daily experienced a reduction in their race times after 14 days of supplementation, in addition to lower post-run muscular pain, cramps, and post-exercise recovery time†. Additionally, one hour after their final run, athletes exhibited lower oxidative stress levels, which have been linked to delayed recovery from exercise fatigue†. Cooper Complete Quercetin Complex combines 400 mg of quercetin dihydrate with bromelain, stinging nettle, vitamin C, and N-acetyl-L-cysteine to support cardiovascular and metabolic function.
Take The Right Supplements For You
Personalized Nutrition for Your Needs†
Each of us is unique—there is no one-size-fits-all solution when it comes to supplementation. For example, many women do not meet the recommended dietary intake of calcium†. A woman who drinks three servings of milk daily likely won’t need a calcium supplement†. Likewise, a woman who does not include dairy in her diet may need to supplement with calcium†. Discuss your diet with your doctor and explore which supplements may be appropriate for you and your habits.
Tools to Help You Choose Wisely
Questions or concerns about which supplement to start with? Consider taking a vitamin needs assessment to help you find the right supplements in minutes, personalized just for you and contact Cooper Complete with any questions or concerns.
Do Not Use Tobacco
Understanding Tobacco’s Impact
All tobacco products, not just cigarettes, can threaten your health. Smoking is a leading cause of lung cancer. Tobacco is associated with a number of different types of cancers, including esophageal, cervical, stomach, kidney, pancreatic and more. On top of that, tobacco is the number one treatable cause of cardiovascular disease, which is the leading cause of death in America.
Supplement Considerations for Tobacco Users
While supplements will never compensate for tobacco use, those working toward reducing or cutting out tobacco should be mindful of the amount of vitamin A and beta carotene consumed due to the increased risk of lung cancer.
Control Alcohol
Alcohol’s Effect on Nutrients
Excessive alcohol consumption can cause weight gain, damage your liver and heart and increase the risk of developing some types of cancer. Folate and vitamin B12 work in the body to break down homocysteine levels to create other chemicals your body needs to function†. In a study of healthy, well-nourished, post-menopausal women, alcohol consumption was shown to lower folate and vitamin B12 while increasing homocysteine levels†. High homocysteine levels have been tied to a higher risk of dementia, heart disease, stroke and osteoporosis†. While these supplements can help lower homocysteine levels, Dr. Cooper recommends limiting alcohol consumption to no more than one drink per day for both men and women.
B Vitamins and Homocysteine†
Taking vitamin B supplements can help lower homocysteine levels associated with alcohol consumption†. Cooper Complete offers an Advanced Vitamin B Complex supplement containing the activated, most easily absorbable forms of all the B vitamins, including biotin and folate, to support energy metabolism and neurological health†. In research, Cooper Complete Original was found to lower homocysteine levels by 17.2%, while Basic One Daily Multivitamin lowered homocysteine levels by 17%.
3 mg Melatonin Quick Release Supplement
Quick Release Melatonin promotes restful sleep patterns and supports falling asleep faster.† Melatonin supports normal sleep/wake cycles, healthy immune function and antioxidant activity.†
$17.98 Add to cartManage Stress and Prioritize Sleep
Sleep and Stress Are Closely Linked
Stress can overcome our lives in an instant, and according to the American Psychological Association, two-thirds of Americans experience stress, which can negatively affect their health†. Dr. Cooper says, “It’s not stress that kills you; it’s the way you manage it.” Dr. Rahl adds, “A good night’s sleep can help us cope with stress, control our weight, solve problems and prevent serious illness and disease.”
Melatonin and Magnesium for Restful Nights†
Stress and sleep are closely connected—you’re more likely to feel stressed if you don’t get enough sleep. A good night’s sleep is critical for memory consolidation, muscle repair and more. Melatonin, a hormone naturally produced in the pineal gland of the brain, helps regulate sleep cycles. Taking a melatonin supplement can help kick-start your body’s natural production of melatonin, which in turn helps you get a good night’s sleep, thereby reducing stress†. Cooper Complete offers a 1 mg low-dose melatonin, a 3 mg quick-release melatonin supplement, and a 5 mg prolonged-release supplement to help you fall and stay asleep.
Adrenals help control heart rate and blood pressure, as well as other important body functions, and they are supported by magnesium†. When we are stressed, our adrenal glands can overwork in response†. Research shows more than half of Americans do not get enough daily magnesium through diet. Without sufficient magnesium, adrenal nerve cells can become over-reactive, causing someone to become highly sensitive, irritable and unable to relax. Cooper Complete’s Magnesium Glycinate supplement not only helps you obtain the daily amount of magnesium needed to help reduce stress, but it also improves sleep health, increases energy production and promotes better bone and heart health†.
B Vitamins for Mood and Resilience†
The B vitamins comprise eight water-soluble vitamins that are essential for cellular metabolism. While all B vitamins are essential and play distinct roles in our health, vitamin B12 plays a crucial role in supporting brain health and managing stress†. A B12 deficiency may cause mental confusion and increase stress levels. Research shows B complex vitamins are linked to improved mood and can specifically help lower stress levels in the workplace†. In this small study, 60 participants completed a 90-day, double-blind, placebo-controlled trial, during which personality, work demands, mood, anxiety, and strain were assessed. After statistically controlling for differences in personality and work demand, the vitamin B groups reported significantly lower personal stress and strain than the placebo group, which did not receive the B vitamins†. Cooper Complete’s Advanced B Complex provides a balance of all eight B vitamins in their most active forms†. Additionally, all multivitamins contain B vitamins.
Get A Regular, Comprehensive Physical Exam
Check Key Levels During Your Exam
Dr. Cooper says, “It’s easier to maintain good health than to regain it once it’s lost.” The only way to improve your health is to undergo a physical exam, which will provide a comprehensive and in-depth picture of your current health status. And that starts with a preventive physical exam. When you go in for your physical, take a list of your regular vitamins or supplements and review them with your physician. Additionally, ask your physician to check your vitamin D, vitamin B12, magnesium, and C-reactive protein levels.
Prevention Is the Best Medicine
Practicing Dr. Cooper’s eight healthy steps can help you achieve a better quality and quantity of life. As with any health-related issue, your physician understands your health profile best, so it is important to talk with them before adding or removing supplements from your routine.