Four Nutritional Supplements Everyone Should Take

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Four Nutritional Supplements Everyone Should Take

Dietary supplements, such as the vitamin B sup...

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There’s a lot of hype out there, and a lot of conflicting information.  The nutritional supplement aisle at the health food store can be downright overwhelming.  So how do you decide what supplements you should be taking?

It turns out that there are certain nutrients that are generally undersupplied even in a well-balanced diet.  The following recommendations assume that you already 1) avoid processed foods, white sugar and flour, 2) consume 5-9 servings of fruits and veggies per day, and 3) are basically healthy, and looking to optimize your health and prevent disease.  With those disclaimers in mind, consider starting your New Year right by taking the following four supplements:

  1. A Multivitamin and Mineral.  Our food isn’t nearly as nutrient-dense as it used to be even a couple decades ago.  There are many reasons for this, but the bottom line is that even with a relatively good diet, most of us are chronically vitamin and mineral depleted.  However, not all multivitamins are created equal – some are highly absorbable and some of them are a waste of money.  Check with a professional to tell the difference.
  2. Essential Fatty Acids.  The most common source of these are fish oils, but EFAs can also be found in high concentrations in Krill oil, flax seed oil, and cod liver oil.  The two EFAs to pay attention to are Omega 3 and Omega 6, but the former is more important for supplementation because the Standard American Diet tends to be many times higher in Omega 6 than Omega 3 (leading to an inflammatory imbalance).  Across the population, average dietary intake of EFAs in North America tends to be around 100 mg per day, whereas healthy individuals should get around 500 mg of EFAs daily.  Look for EFAs that say “Pharmaceutical Grade” on the bottle, as these have been tested for environmental contaminants.
  3. Antioxidants.  We know that oxidative stress is a mediating factor in heart disease, diabetes, cancer, Alzheimer’s disease, and chronic inflammatory diseases, and it is postulated to be a major contributor to cellular aging as well.  Antioxidants neutralize the free radicals that cause oxidative stress.  Many nutrients are considered to be antioxidants, but most important are those found throughout the body (called “endogenous”), and those that are capable of regenerating other antioxidants.  Find a complex that contains NAC (N-Acetyl Cysteine), ALA (Alpha Lipoic Acid), and CoQ10.  There are also specific antioxidants which may be important for a given condition, but it’s best to check with your naturopathic doctor which ones are right for you.
  4. Probiotics.  These are friendly microflora that help you to digest your food and contribute substantially to your immune system. Although it may seem unnatural to supplement with microorganisms, people once consumed a much higher volume of fermented foods (and therefore of probiotics) than they do today.  Look for a probiotic with 20 billion organisms at about a 50/50 ratio of Lactobacillus and Bifidobacterium, as these are the organisms that make up the majority of your gut flora, at about that ratio.

Again, this advice assumes an otherwise healthy individual.  Those who are fighting an infection may have much higher nutrient needs for a limited time, and those with a preexisting diagnosis may have ongoing needs over and above these recommendations.

RECOMMENDED SUPPLEMENTS

If you live near a naturopathic doctor to coordinate your care, that’s always the best choice. But if you do not, here are a few good brand choices (Shipping is FREE):

AntiOxidant Formula

ANTIOXIDANT FORMULA,
60 CAPS

$28.70

ADD TO CART
Polyphenol Nutrients

POLYPHENOL NUTRIENTS,
180 CAPS

$47.60

ADD TO CART
EPA/DHA essentials (Fish Oil)

EPA/DHA ESSENTIALS
(FISH OIL), 90 GELS

$29.40

ADD TO CART
HMF Forte

HMF FORTE,
60 CAPS

$34.50

ADD TO CART

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About the Author:

Dr. Lauren Deville is board-certified to practice medicine in the State of Arizona. She received her NMD from Southwest College of Naturopathic Medicine in Tempe, AZ, and she holds a BS in Biochemistry and Molecular Biophysics from the University of Arizona, with minors in Spanish and Creative Writing. She also writes fiction under a pen name in her spare time. Visit her author website at www.authorcagray.com.

9 Comments

  1. […] If you’ve had multiple rounds of antibiotics in your lifetime, consider repopulating the good, symbiotic bacteria in your gut with fermented foods and/or probiotics. […]

  2. […] If you’ve had multiple rounds of antibiotics in your lifetime, consider repopulating the good, symbiotic bacteria in your gut with fermented foods and/or probiotics. […]

  3. […] Take your fish oil.  This will help keep cell membranes healthy, which will enable them to hear and respond to cell signals (like insulin and leptin).  Just make sure you get a good one – they’re not all created equal. […]

  4. […] any of these symptoms, it might be a good idea to 1) increase your fruit and veggie intake, 2) find a good, absorbable multivitamin and 3) find out if you have an underlying condition that is preventing absorption of nutrients, or […]

  5. […] any of these symptoms, it might be a good idea to 1) increase your fruit and veggie intake, 2) find a good, absorbable multivitamin and 3) find out if you have an underlying condition that is preventing absorption of nutrients, or […]

  6. […] If not, one of the most effective treatments I know for smoking cessation is auricular acupuncture. This is especially effective in conjunction with a taper down schedule for cigarettes, replacing them with a botanical or homeopathic combination to curb cravings. And any withdrawal symptoms should also be minimized with a basic healthy diet: avoid sugar and processed foods, and get some good nutrition. […]

  7. […] In general, my solution to this is the following: eat like this; if organic food is available and affordable, buy it; and take a good multivitamin. […]

  8. […] Fish Oil & Antioxidants. I’m lumping these together because that’s what researchers did in this study: a combination of fish oil and antioxidants showed significant improvements over a 6 month period in hair loss, hair diameter and density. Fish oil is one of those nutrients I think everyone should be on anyway. Antioxidants are another: this class of micronutrients include all those that quench free radicals, speculated to be part of the cause of cellular aging. Antioxidants include Vitamin C, selenium, Vitamin E, CoQ10, Alpha Lipoid Acid, N-Acetyl Cysteine, and resveratrol, to name a few. They work synergistically and are protective not only against age-related hair graying and hair loss, but also against most chronic Western diseases. […]

  9. […] to correct an imbalance or prevent disease when diet alone isn’t enough (which, unfortunately, it isn’t)—but emphasis on judicious. More often than not, when someone comes in on a shopping bag full of […]

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