In addition to eating the right foods at the right time, you can gain more energy, growth and renewal with the right supplements. 

Supplemental vitamins and nutrients are necessary for a simple reason: you cannot consume sufficient vitamins and minerals just by eating food, especially given that fact that today's foods are more devoid of vitamins and nutrients than even a few decades ago. To fulfill your vitamin needs you would have to take in so many calories and carbs that your weight would soar. The best way to get vitamins is to take a high-potency, multivitamin complex. Here’s an overview of what you need:

• FIBER
  If you're on a low carb, high protein diet, you simply can’t eat enough coarse, high fiber bread and unrefined rice and fruits to supply the fiber you need. So it’s important to take supplemental fiber in very generous quantities.

• MULTIVITAMINS
  I recommend a high-potency, multivitamin complex and suggest that you take half to two-thirds of your daily dosage at lunch. The balance should be taken at dinner. The only exceptions are the fatty acids (fish oil), which should be taken in the morning.

• FATTY ACIDS
  High-dose fish oil will have a greater impact on your state of youth, health, and longevity than any other dietary intervention you can possibly take.  You should have at least three grams of long-chain omega-3 daily.  I recommend pharmacological-grade fish oil.

• CARNOSINE
  Carnosine is another powerful anti-aging supplement.  For carnosine supplementation to be effective, you have to take at least 1,000 mg per day, all at once.

• ANTIOXIDANTS
  The oxidative process, which affects aging, is addressed by substances known as antioxidants.  While only a third of all antioxidant activity can be influenced by diet and supplements, I highly recommend working with that third.  I recommend that the following antioxidants be taken daily: 

Vitamin C
I recommend 2,000 mg a day—divided between lunch and dinner.  Your daily vitamin C intake should occur in conjunction with 500 to 1,000 mg per day of bioflavonoids.

Bioflavonoids
Bioflavonoids are pigments from plants and fruits that protect us from free-radical damage. The most important bioflavonoids are: 

• • Pycnogenol
  • Quercetin
  • Rutin
  • Resveratrol (Resveratrol is a key antioxidant. Derived from red grapes, it is thought to be responsible for the "French paradox"—the fact that French people have one of the lowest rates of cardiovascular ailments, while consuming a high-fat diet complemented with daily red wine.)

Vitamin E
Vitamin E is another critical element in the antioxidant puzzle.  You should take at least 400 IU of alpha tocopherol, the most common form of Vitamin E. If you can, it's better to take a combination of the more potent gamma tocopherol with alpha tocopherol and beta tocotrienols. The ideal combination may be 400 to 600 IU of alpha tocopherol (natural version), with 200 to 300 mg of gamma tocopherol and 100 mg of beta tocotrienols. Read the label and look for a combination of all these different forms of vitamin E.

CoQIO
It’s critical for people over age 35 to take CoQIO. The recommended dose of this antioxidant is 100 mg per day.

Acetyl-l-Carnitine (ALC)
I strongly recommend this naturally occurring amino acid at 2,000 mg per day.

Alpha Lipoic Acid           
I recommend 100 to 200 mg per day. Make sure to take it with a significant amount of food because it is both fat and water soluble and because it can be irritating on an empty stomach.

Beta-Carotene
The daily recommended dose is 25,000 IU. Beta-carotene is the substance from which the body makes vitamin A. Beta-carotene and the mixed carotenoids are powerful antioxidants and are intimately involved in the aging process. It is best to take them together. Fortunately, they are found together in most good multivitamins.

• B VITAMINS AND FOLIC ACID
  It is difficult to obtain adequate quantities of B vitamins from your diet, so it is best to take them in a multivitamin complex. As we age, our stomach secretes less and less hydrochloric acid.  This reduced secretion has a profound influence on our body's ability to absorb some of the B vitamins, especially vitamin B12 and folic acid. I recommend the following dosages:
  • Folic acid—800 mcg
  • Niacin (vitamin B3)—100 mg
  • Pantothenic acid—2,000 mcg
  • Riboflavin (vitamin B2)—50 mg
  • Thiamine (vitamin B1)—50 mg
  • Vitamin B6—50 mg
  • Vitamin B12—600 mcg

• MINERAL SUPPLEMENTS
  Calcium plays a key role in preventing osteoporosis.  However, the vast majority of adults take less than the necessary dose of calcium, which is 1,500 to 1,800 mg, depending on age and sex. One of the best forms of calcium is calcium citrate. However, calcium may do very little in the absence of other minerals and vitamins such as vitamin D3, magnesium, manganese, and zinc, so it is best to take them in the same formulation.

These are the recommended daily dosages for the following mineral supplements:

• Chromium – at least 200 mg
• Magnesium – 1,200 mg
• Manganese – 100 mg
• Selenium – 200 mcg
• Zinc – 50 mg

• HYALURONIC ACID
  This acid plays a vital role in maintaining and regulating moisture in our cells, helping transport nutrients into the cells and removing metabolic waste. Getting rid of these harmful toxins also helps eliminate the buildup of lipofuscin pigment, which causes age spots. The daily recommended dose of hyaluronic acid is 10 mg.