Are supplements needed if I eat a healthy diet?
Walking down the supplement aisle in my grocery store used to overwhelm me. Does everyone need to be taking supplements? And how do you know which one's to choose? The truth is, most people today need to be taking supplements. I'll share how to choose a quality supplement and where to get started.
Our food today contains less nutrients for a number of reasons, including:
a decline in soil quality
carbon in our atmosphere
cheap and harmful fertilizers
food picked before it's ripe.
We are talking big declines of vitamin levels in the soil*:
20% less vitamin C
38% less riboflavin B12
16% less calcium
15% less iron
*according to the Journal of the American College of Nutrition.
It's no coincidence that the most common deficiencies line up in correlation: Iron, Calcium, Vitamin D, B-12 & Magnesium.
In addition to our foods containing less nutrients, many of us have a weakened digestive system which means a lessened ability to extract essential vitamins and minerals in the foods we are eating. Plus fad diets and skipping breakfast can contribute to less than optimal levels of nutrients from a whole food diet. Deficiencies and toxins are the two causes for dis-ease, therefore supplementation can be an effective way to support proper nutrient intake and prevent dis-ease. For more details on the long term impact of vitamin and mineral deficiencies and what you can do about it, head here.
What to look for in a quality supplement brand
There are thousands of supplements
on the market and very little regulation over quality. Knowing how to select a quality supplement will get you better results making the money you spend worth it. Don't waste your money on sub par supplements. You want supplements with easy to absorb forms of nutrients with a clinically tested dosage recommendation made without contaminants or allergens that can cause undesired outcomes.
The 5 things I look for when choosing a supplement:
Good manufacturing practice (GMP) certified
3rd party tested for heavy metals and other undesired contaminants
Is the formula based on a clinically studied dosage?
Fresh (not sitting on a shelf or warehouse where its efficacy is declining before it gets into your home)
Gluten and dairy free
Short cuts some supplement brands take
Reading the label of your supplements can indicate if it's worth the money and I've been quite shocked to learn of the short cuts some quite popular brands take making them ineffective, in some cases harmful, and a waste of money.
Here are ones to look for (and what to skip):
Vitamin D: Look for D3 instead of D2 which is an inexpensive and an ineffective form of Vitamin D.
Magnesium: Look for magnesium glycinate, citrate instead of Magnesium oxide which is poorly absorbed and causes very loose stools*.
Calcium: Look for dicalcium malate or Calcium Ascorbate instead of phosphate & carbonate which is poorly absorbed and will build up in arteries.
Folic Acid: MethylFolate instead of Folic Acid as 33% of the population has a genetic mutation where this is not properly absorbed and can cause toxicity to the liver. Source
Note: When choosing between the two best forms of magnesium, here are 2 things to consider:
Magnesium citrate has a laxative effect, so it is typically used to help gut issues and constipation.
Magnesium glycinate, also known as bisglycinate or diglycinate, promotes relaxation and is typically recommended for sleep.
Among the most common deficiency in the United States is Magnesium. 48% of the U.S. population doesn't get enough magnesium through their diet alone according to NIH and it's one of the key nutrients required to combat stress.
Where do I start?
Determining the right supplements for you will depend on what you eat 6 out of 7 days a week, how much produce is in your diet, if it's organic, and grown locally. Whole foods comes first, so if you wanted to start with just one thing, it would be to focus on getting 2-3 cups of locally grown and organic fruits and vegetables at all 3 meals a day. This may look like:
Breakfast: 2 cups of fruit and 2 cups of greens at breakfast
Lunch: 2-3 cups or veggies (salad or cooked which is easier to digest)
Dinner: 2-3 cups of veggies (ideally cooked)
This is in addition to a healthy protein and starch. Prioritize locally grown and organic produce whenever possible to increase nutrients present in the food and to lower your exposure to health compromising pesticides.
Tips for budgeting: Refer to the EWG's Dirty Dozen for a guide by year on which produce to buy organic. A more affordable and almost as good as fresh option is organic frozen fruits and veggies because they're picked while ripe and contain more nutrients than mass grown fresh produce. If you can't eat the 6-9 cups of fruits and veggies recommended, this is where supplementing makes sense.
What comes next?
If you are unsure if you're getting the proper foundational nutrients and would like the peace of mind that comes from knowing all nutritional requirements are being met, work with an Integrated Health Practitioner who can introduce simple at home lab tests to detect deficiencies and create a personalized wellness plan including a whole food diet, supplements, movement, and stress reduction tools. The outcome of whole body nourishment is a healthier life with vibrance, mental clarity, all day energy, and a great mood most days.
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