Go to any health food store, supermarket or pharmacy and you’ll find a huge selection of vitamin, mineral and herbal supplements. Supplements are not regulated by the FDA, can be quite expensive, and may or may not offer any health benefits at all. Are dietary supplements safe? What are the best supplements? What popular nutritional supplements such as fish oil are worth considering? Should you take vitamins and supplements at all? There is no easy answer to the question. That answer depends on many factors including one’s overall health, age, genetics and the environment.
Factors To Consider With Vitamins And Supplements
I would rather get all the nutrition my body needs through the food I eat than to take supplements. However, I still take certain vitamins and minerals daily. The main thing anyone can do to improve health is to stop eating the SAD (standard American diet). The “western” diet in general is high in bad seed and nut oils, sugars and excess salt. Most of these high levels of health destroying oils and sugars gets into our bodies by eating processed foods. These “foods” may be convenient in the moment, but regular consumption of these foods can contribute to obesity, diabetes, Alzheimer’s disease and heart disease. Ideally, one would get all vitamins and minerals through vegetables-I strive to eat a diet where the majority of the food I consume are fruits and vegetables. Because I eat a lot of vegetables, I don’t take a multivitamin. Someone else my need to take one because their dietary intake is low in vitamins and minerals. Overall health, based one’s eating habits is the first factor to consider if you want to feel the best you can. Do you eat like crap? If you do, you might want to supplement with a multivitamin. I have high blood pressure that runs in my family. Because of this, I take additional potassium and CoQ10 because it may help to lower my blood pressure. One might want to investigate what supplements can help if you are predisposed to a certain disease. Certain nutrients, can be lacking in most of our diets because the soil our food is grown in is mineral deficient after years of depletion. As we age, our bodies tend to make less of certain chemicals needed for health. Here are a few of the supplements I take. Anyone interested in optimum health, no matter how healthy they eat, might want to consider these as well.
Basic Dietary Supplements For Everyone
As I stated in my post on vitamin C, vitamin C is a powerful antioxidant, is needed for tissue repair and growth, and assists in wound healing and bone and teeth maintenance. Large doses of vitamin C (up to 2 grams a day) can reduce mortality factors such as heart disease and stroke. It is water soluble. If you have too much in your system, your body excretes it. Because of it’s safety and inexpensiveness, I consider it a good bet towards overall health insurance.
As stated on the National Institutes Of Health fact page on magnesium: “Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.” Most people don’t get enough magnesium in their diet because of soil mineral depletion. Even if you eat foods that contain magnesium, the magnesium levels in those foods are lower than they were in the past. Because of this fact, my genetic predisposition towards high blood pressure, and it’s major role so many body processes, I choose to take it daily.
Most of us are aware of Vitamin D and its relationship with bone health by helping the body absorb calcium. It has also been linked to treatment and prevention of cancer, autoimmune disease, heart disease and diabetes. Dairy and seafood are the most obvious sources of dietary vitamin D. Most if not all dairy in the supermarket has been pasteurized for storage. Unfortunately, that process destroys vitamins and minerals in the milk and they are added back in after the fact. Some people feel that these added nutrients are poorly absorbed. A larger issue is the quality of these dairy products. Factory farmed dairy has far lower levels of these nutrients including vitamin D, than grass-fed pastured animals. So, much like the case is with magnesium, dietary intake is less than optimum. I do not supplement with vitamin D as long as I drink raw whole milk from pastured cows and eat butter made from the milk of grass fed cows.
Omega 3/Fish Oil
I’m not sure of where I stand on Omega-3 supplementation honestly. It is anti-inflammatory, can help with pain management and depression. However after reading Chris Kresser’s article on fish oil, I am very concerned that most Omega-3 oils on the market may be rancid. Eating rancid oil is about as healthy as smoking cigarettes to me and currently I am trying to eat more seafood-up to a pound a week of wild salmon, tuna and shellfish to get my omega-3’s. Limiting omega-6 fats in the diet will help as well since most people are technically not omega-3 deficient, but the ratio of omega-3 to omega-6 in most diets is skewed. Most people consume too much omega-6 through processed foods. The human brain is approximately 8% omega-3 fats a fact that should motivate everyone to get enough omega-3 fats in their diet. If I was not eating seafood, I would take moderate amounts of omega 3 supplements just to cover my bases.
Vitamin K2 is not widely known to many but very necessary to overall health. It helps the body utilize calcium by directing it towards the bones instead of the arterial walls. It may play an important role in preventing certain cancers such as prostate cancer. Large dose therapy is used to help remineralize teeth. If you are eating grass fed butter, lacto-fermented foods and pastured eggs, you are probably getting enough in your diet. If you aren’t eating those things you might want to research the benefits of vitamin K2.
N-acetyl Cysteine (NAC) is derived from the amino acid cysteine. It is the precursor to glutathione-the body’s master antioxidant. Glutathione supports the liver and detoxification and protects DNA. NAC can support the body in cases of influenza, Acetaminophen poisoning, and COPD. As a former smoker, I take it daily as insurance and up my intake when I am coming down with a cold or flu.
Another antioxidant produced by the body, CoQ10 is responsible for providing energy to cells in the body and production declines with age. If you know anyone taking a statin to lower cholesterol they need to supplement with CoQ10 as statins deplete the body’s levels.
As the body ages, stomach acid production declines. Betaine is used to help existing stomach acid digest food properly to extract all those vitamins and minerals from those organic veggies you’ve been eating. Taking it before a meal not cause you problems with excess night time stomach acid.
This is a precursor to nicotinamide mononucleotide which was discovered in 2013 to help reverse mitochondria degradation. Supplementation may help the aging of all cells in the body…..pretty huge if it’s true…check it out here. My next supplement experiment.
Optimum health is built on the building blocks of optimum nutrition. Consider trying some of these supplements if there are holes in your diet that might benefit from supplementation.