Supplement School: Your Questions Answered
Clients, friends and family often ask me about supplements. What supplements they should be taking, what’s most important, where do they start, do they need fistfuls to stay healthy?
First, I’d like to emphasize the importance of getting your vitamins and nutrients as much as possible from your food. This is the best, highest quality and the most bio-available, meaning your body is able to absorb and utilize the vitamins and nutrients. Our bodies need fresh, whole foods to thrive (see some of my favorites here)! Also, as a reminder, I am not a medical doctor and these are my own thoughts and experiences. You should consult with your healthcare provider for your individual needs, as factors such as your age, gender, activity levels, pre-existing conditions, other medications, etc. play a vital role in choosing supplements for you.
With that being said, there are a few supplements that I think are very important and can be helpful to us.
1) Vitamin D3
Most of us do not get enough vitamin D, unless we live outdoors where we get natural doses of Vitamin D from the sun. Supplementing here can help with mood and energy. Vitamin D levels are easily tested by your medical provider, so you should know where your levels are at.
2) Probiotic
Our gut is responsible for not only our digestion, but a huge part of our immunity. In order to keep all of the “good bugs” in balance, a high quality probiotic can really help. Look for one with different probiotic strains listed on the label, such as lactobacillus and bifidobacterium. Many require refrigeration to keep these strains stable.
Quality matters
Choose wisely.
3) Fish oil/Omega 3 fatty acids
These healthy fats are imperative to many of our body’s processes and functions and play a large role in brain function. They may lower cholesterol, blood pressure and inflammation and boost immunity. Unless you eat a lot of fatty fish, flax and chia seeds, most diets do not contain enough of these essential, healthy fats.
4) Multivitamin
A multivitamin is especially important if you lack a well-balanced diet, but it is not a replacement. Think of a multivitamin like insurance. Be sure to check the labels for specific vitamins, nutrients and minerals and the amounts.
Some Key Points:
Look for quality third party testing indicated by, for example, the USP verified seal, Consumer Lab seal, or NSF International, all which verify that ingredients are the amounts and potencies listed and no harmful ingredients are present. This is very important as supplements are NOT FDA regulated, so unfortunately companies can claim the high heavens on their label while actually selling dog poop, if you know what I mean!
Be sure to purchase your supplements from a reputable source and try to find whole foods-based, organic, responsibly sourced supplements to ensure you’re getting the highest quality possible and not paying for fillers and junk (plus this means they’re much easier on your stomach). In this case, you usually get what you pay for, so high quality supplements tend to be pricier, but are well worth it. Try to avoid gummies (which are often full of dies and sugar), flavors, added sugars and colors. Check your labels! For reference, some of my favorite brands that I personally use and recommend include My Kind, Mega Food, Pure, Thorne, and Nordic Naturals.
Lastly, listen to your body. You know your body best and will be able to notice any changes. Are you feeling any better: more energy, clarity, calmer belly, improved mood, etc.? If so, keep with it!
