Dr. Mary Claire Haver

And then we're recommending somewhere between 2,000 and 4,000 international units per day.

When you talk to Lisa Moscone, another fantastic podcast that we did, and Brain Health, when you talk to Luis, Dr. Luis and Nicola, the two brain health specialists, all have tremendous amount of things to say about omega-3 fatty acids, okay?

If you can get them in your diet, great.

Hard to do.

Hard to do.

So you may want to consider supplementing somewhere around 2,000 milligrams of omega-3 fatty acids, which includes DHA and EPA, okay?

If you are a vegan or vegetarian, that's going to be a little tougher to do.

You're going to have to go higher on that level because you're going to have to get like an algae-based, Nordic Naturals makes a really nice one for a vegan or vegetarian form of that omega-3 fatty acid.

Fortunately, it's found in large amounts in fatty fish.

So for our patients, we usually recommend a combo of vitamin D with omega-3 fatty acids and throw in some vitamin K in there for increased absorption.

And it's a real tidy way to kind of hit those nutrients at once.

You should know beyond the shadow of a doubt how much fiber you are getting per day.

And here's the truth.

Most women are getting 10 to 12 milligrams of fiber in their diet per day.

And you need minimum of 25.

Optimal for heart health is 35 for women.

So am I suggesting you triple your fiber intake in one day?

Absolutely not.

Your gut will not be happy.

You will be bloated and you'll hate me and you'll say mean things about me, okay?