Your Supplement Guide
In addition to a healthy diet and a balanced lifestyle, many people are curious about which supplements they should be taking, and whether there is a benefit to taking any supplements at all!
Personally, I think supplements can be very beneficial, but I always emphasize that they must “supplement” a good nutrition plan and lifestyle. For example, a multi-vitamin is not something I would typically recommend, because the dosages are so small, that you should be able to obtain them from diet (the one exception is for pre-natal vitamins, or women trying to conceive).
As a Naturopathic Doctor, I prescribe nutrients in therapeutic dosages that would be impossible, or very difficult to obtain from food alone. High dose vitamins and minerals can help to treat anxiety, depression, fatigue, low immune function, acne, eczema and so much more. Nutrients prescribed this way help to effectively address imbalances, with very few side effects.
It is always important to consider the quality of your vitamins. I’ve outlined a few common things to look for on your labels. In general supplements bought at big grocery stores, or regular pharmacies, are not going to have the highest quality ingredients and will often contain fillers or dyes. Sometimes they don’t even contain what they say they do on the bottle! Find a health food store, or health care practitioner, that you trust to get advice on the best brands of supplements.
If you suffer from a digestive condition that decreases your absorption of nutrients, you might want to consider getting your vitamins through an IV or intramuscular injection, administered by a Naturopath in your area.
It can be pretty confusing, so let’s try to simplify by discussing the top 5 supplements we can all benefit from taking.
1. B vitamins
The combination of B vitamins are critical for your nervous system, and serve as cofactors for hundreds of reactions in the body. Deficiencies are common in people who consume more of a vegan or vegetarian diet, and B vitamins are also depleted through common medications such as proton pump inhibitors and the birth control pill.
Look for a B complex-100, which contains higher amounts of your B vitamins. The B vitamins are water soluble so they won’t build up toxicity (except ensure that your dose of B6 is below 250mg daily as higher doses taken long-term can cause nerve damage)
Choose activated B vitamins! Check your label to ensure that you see folate, or 5-MTHF and not folic acid. Folic acid is a synthetic derivative and many people can’t properly convert and absorb synthetic forms of the vitamin. The same applies for Vitamin B12, look for methylcobalamin on the label, not cyano- or hydroxy-cobalamin.
2. Magnesium
Magnesium is another very common nutrient deficiency. Decreased intake of magnesium is due to our modern diets and decreased mineral content of the soil. We also see increased excretion of Magnesium in the body due to our modern lifestyles and certain medications. Magnesium is excellent before bed to help with sleep, it is a natural muscle relaxant which is great for sore muscles and can have a gentle laxative effect if you tend to experience more constipation.
Magnesium bisglycinate: 200-400mg to help relax tense muscles, promote optimal hormone balance and decrease stress.
Magnesium citrate 200-300mg is a better option if you want more of a laxative effect. This will often come as a powder that you can mix in warm water. Decrease the dose if you experience loose stools or diarrhea.
3. Omega 3 Fatty Acids
Our bodies require a good balance between omega 6 Fatty acids, and omega 3 Fatty Acids, but unfortunately modern diets provide a lot of omega 6 fats, without enough omega 3s. Omega 3 Fatty Acids are anti-inflammatory, help to reduce pain, improve mood, benefit cardiovascular health, balance hormoens and improve skin quality.
Look for a fish oil that provides at least 1000mg of EPA per day, for optimal effects.
4. Vitamin D
Living in Canada, our exposure to Vitamin D can be a little scarce. Add in sunscreen during the months it is actually sunny enough to produce Vitamin D, and it’s no surprise Canada reports high levels of Vitamin D deficiency. Vitamin D is critical for our immune system, and adequate levels have even been shown to help prevent many chronic diseases.
Dosage depends on your Vitamin D status, but for adults a safe daily intake is 1000IU
5. Probiotics
As an ND, I see so many health conditions that can benefit from additional probiotics, either in supplement form, or obtained from a varied diet. Probiotics are critical for the immune system, proper digestion and for the production of serotonin, a neurotransmitter critical for mood. There are hundreds of probiotic strains identified, so choosing the correct strains can be challenging, but a Naturopathic Doctor can help identify which ones would be best for you.
If you are buying a “multi strain” probiotic, look for at least 1 billion CFU per strain, and at least 10 billion CFU per capsule for adults.