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Whether due to modern farming practices, soil depletion or climate change, studies show our foods bring fewer nutrients to the table. Concentrations of zinc, iron, copper and magnesium in wheat grain, for example, have decreased significantly since mid-1960. As a result, many of us have turned to supplements to make up nutrient shortfalls. But navigating the nutritional supplement aisles seems
to require the skills of a detective. Follow these clues to create the foundation for your own health. |
 Multivitamin/multimineral
A combination of vitamins and minerals in liquid or tablet form to support minimum daily nutrient requirements.
Why Foods aren’t as nutrient-dense as they used to be, and sometimes our choices lack the variety of nutrients required.
How Take daily at breakfast. Take tablets with food, liquid forms are more easily absorbed.
Note Multiples typically include the minimal Recommended Daily Intake (RDI) of a nutrient required by 97-98% of healthy individuals, and may not address deficiencies caused by inadequate dietary intake, absorption problems, drug/nutrient depletion or other factors including disease. Additional supplementation of individual nutrients may be required.
Co-enzyme Q10 (CoQ10)
Fat-soluble antioxidant CoQ10 is necessary for generating energy in cells.
Why Biosynthesis of CoQ10 is adversely affected by chronic disease, inadequate intake of nutrients, certain medications and aging. Studies show that CoQ10 may slow progression of Parkinson’s disease; improves blood flow for those with diabetes; and supports healthy heart function. May be helpful for those with chronic fatigue syndrome.
How Take daily with food containing fat. Note There is no known contraindication or side effect for CoQ10.
Probiotics
Pathogenic bacteria make us sick; probiotics are beneficial bacteria that support optimum digestion and boost immune system health.
Why Immune system effectiveness is closely related to the strength of your digestive tract. Numbers of beneficial bacteria can be reduced by use of chlorinated water, antibiotics and food choices.
How Take daily with food; available in liquid or capsule form.
Note Most probiotic supplements must be refrigerated to maintain viability. Read label instructions. Note that food sources of probiotics often don’t offer sufficient support.
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Research on Vitamin K2 suggests it is essential to direct calcium into bone. Take 120 mcg K2 from fermented soybean, in the form of MK-7 daily with food. | |
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Omega 3 essential fatty acids
There are two forms of long-chain polyunsaturated fatty acids (PUFAs) providing health benefits: omega 6 fats from seeds, and marine-sourced omega 3 fats.
Why Modern diets provide too much omega 6 fat in relation to omega 3, creating an unhealthy imbalance. Omega 3 fats EPA and DHA are proven to boost cardiovascular health; improve concentration, mood and memory; stoke metabolism; and support skin vitality.
How While some foods contain alpha linolenic acid (the precursor to the active form of DHA), many people lack the ability to convert sufficient quantities to be effective. Choose preformed EPA and DHA in fish oil. Look for liquid or gel caps; take with food.
Note Fish oil products that cause a fishy repeat (burp) contain rancid fats and should be discarded. Choose fish oils that are filtered and molecularly distilled to limit toxin exposure and maintain freshness.
For women:
hormone helpers
Formulations often include calcium D-glucarate, indole-3-carbinole and milk thistle that support the liver and ease hormone metabolism. Nutrients also help to protect breast cells.
Why Keep hormones balanced to protect breast health and to minimize symptoms of PMS and menopause.
How Take daily.
Note Talk to your health care provider if you are experiencing distressing symptoms of PMS or menopause.
Be familiar with the look and feel of your breasts, and immediately advise your physician of any changes.
For men:
prostate protection
Formulations include lycopene, saw palmetto, beta sitosterol, stinging nettle, pygeum africanum and pumpkin seed, which studies show support prostate health.
Why One in six North American men is at risk of developing prostate cancer.
How Take daily, starting at age 40. (Though it is never too late to start!)
Note An annual prostate exam is recommended for men from age 50 onward; testing is recommended from age 45 for those at increased risk (African-Canadian descent; father or brother has had prostate cancer).
Vitamin D3
(cholecalciferol)
Also known as the sunshine vitamin, this fat-soluble vitamin is created in our skin in response to sunlight. A plethora of recent studies shows the bone-building and immune supporting power of D.
Why Living in Canada, skin doesn’t receive sufficient sunlight to create the amount of Vitamin D required for optimum health – especially in winter.
How Take this vitamin with a food containing fat, including yogourt, nuts and seeds or meat.
Note Most Canadians are deficient in this nutrient: have your doctor request
a blood test at your next check-up. Experts disagree on the minimum RDI for
Vitamin D, so stay tuned as minimum intakes will likely continue to increase.
H&L |
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