If you eat a well-balanced diet, do you consume all of the recommended vitamins and minerals you need? As a nutritionist, this is the number one question I receive from clients. Although we provide balanced meals at Diet Designs, I believe that not everyone can attain their requirements through food.
Always discuss with your doctor any drug-nutrient interactions that may need special attention. For example, when taking statin drugs, to improve blood cholesterol, stay away from grapefruit. This fruit inhibits certain enzymes and reduces the effectiveness of your medication. Another example is the interaction between natural licorice and antihypertensive drugs, which help reduce blood pressure. This combination may result in hypokalemia (low blood potassium). Also, the FDA doesn’t regulate dietary supplements! They may force a certain pill off the market ONLY if it is proven unsafe. Look for the United States Pharmacopeia (USP) symbol on the label for a guarantee of safety and quality. Following this blog I’ve attached the specific brands that I suggest to clients.
Supplements come in many forms: tablets, capsules, powders, liquids, softgels, and chewables. Most healthy people can absorb nutrients through a tablet or capsule. For people whose digestive system is impaired from disease, such as Crohn’s disease or Ulcerative Colitis, it is best to take a bio-available form. Your body absorbs nutrients more quickly from a liquid or powder supplement. The active form, not the synthetic version, of the supplement is the best choice. I encourage this later when I recommend taking Vitamin D in the form of D3.
Taking an incorrect dose of any supplement can be damaging to your health. As research brings up new evidence for different requirements, we see a change in the RDI’s (Recommended Daily Intakes). These levels are considered sufficient to meet the nutrient requirements of about 97% of healthy individuals. Some populations, such as older adults and pregnant women, will not meet their requirements through an average diet. In addition, environmental conditions and agricultural techniques decrease nutrient levels in some fruits, vegetables, and grains.
Below is my short list of what many people should be taking, even when eating nutrient dense, energy-enhancing foods.
o B-complex
§ Contains Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), and cobalamin (B12)
§ These coenzymes regulate chemical reactions that turn food into energy
§ Supports your heart, muscles, and nervous system
§ Helps promote better moods, stress management, slightly reduces the risk of heart disease and some cancers
§ Regulates the brain and cognitive function, facilitates the formation of neurotransmitters
§ Found in whole grains, fish, peas, soy foods, potatoes, bananas, eggs, lentils, tuna and spinach
o Omega Fatty Acids
§ Omega-3 fatty acids help reduce inflammation, lower your risk of heart disease and some cancers, raise your good cholesterol
§ Important for the brain
§ Found in coldwater fish like salmon, tuna and cod, as well as flaxseed, walnuts and wheat germ.
§ Omega 6’s are found in sunflower, sesame and corn oils
§ Omega 9’s are considered non-essential, can be produced by the body, found in olive oil
o Magnesium
§ Low levels have been linked with osteoporosis, high blood pressure, irritability, type 2 diabetes, muscle cramps, and heart disease
§ Found in foods high in fiber, such as spinach, whole grains, beans, peas, seeds, and nuts
o Vitamin D3
§ Helps the body absorb calcium and critical for bone development
§ Prevents cardiovascular disease, as an anti-inflammatory agent for treating congestive heart failure
§ May also provide protection from several autoimmune diseases and osteoporosis
§ Good sources are the sun, egg yolks and fish oils
§ I encourage Vitamin D3, the active form that your body makes from sunlight
o Probiotics
§ Live bacteria can help prevent certain illnesses such as irritable bowel syndrome
§ Gut bacteria keep pathogens at low levels, support healthy digestion, and contribute to strong immune function
o Activz Whole 9
§ Whole food concentrate includes enzymes, omegas, probiotics, and phytonutrients
§ May be used as a meal replacement shake to support good digestive and immune health
o Immune/energy booster
§ Tasty energy boosters packed with vitamins, minerals, and antioxidants
§ Promotes alertness, stimulates brain function, and enhances overall wellness
