What supplements should I be taking?
We are constantly bombarded with advertising and media messages from various health companies that we are deficient in “X” nutrient, or that in order to build or “boost” our immunity we need to take this multi vitamin.
While most of us are to some extent health-conscious individuals, I believe the marketing around our “need” for certain supplements is really over played.
If you eat a relatively balanced diet the chances that you are deficient in certain nutrients is probably quite low. The best way to give you body all the vitamins and minerals it needs is from the foods that you eat rather than a pill.
Not to mention that the cost of having to take quite a few different pills each day can quickly add up and become quite costly!
While I am not anti-supplements, there are a few supplements that I think are necessary at certain times of the year when it comes to optimal health, which I will dive into.
SPOILER ALERT- the list is not huge!
Let me give you an example using Vitamin C, the RDA is approximately 45mg/day. (This can increase if you are pregnant to 55mg/day)
Vitamin C is a water-soluble vitamin meaning it can’t be stored in the body and only stays in our system for approx. 8-14 hours after ingestion.
Vitamin C is great for:
· Immunity
· Would healing
· Helps iron absorption
· Formation & maintenance of collagen
· Is an antioxidant
How much Vitamin C are in foods you regularly consume:
As you can see above, getting in enough vitamin C into your diet each day is not something that you need to worry about or supplement with if you are eating a variety of fruit & vegetables as part your diet.
Supplements worth considering
There are a few supplements that will be beneficial for almost everyone at some point throughout the year for optimal health, if you eat a balanced diet:
Omega 3 fish oils
Vitamin D
Vitamin D
Vitamin D can be tricky to get from food unless you eat a lot of fatty fish such as salmon, tuna and mackerel.
While some fortified milk, cheese and egg yolks contain Vitamin D- the main source our body gets it from is through the sun.
According to some researchers it appears that most of us are deficient in vitamin D which is a result of how much time we now spend indoors. it is important that during the earlier parts of the day in the early morning we allow our skin enough exposure to
Why is Vitamin D important:
Improves our immune system
Improves our bone health as it aids the absorption of calcium
Potentially improves strength
Potentially improves fat loss
Reduces risk of bone loss & fractures in the elderly
How much do we need:
Unlike vitamin C, Vitamin D is a fat-soluble vitamin which means it can be stored in the body.
The RDA is: 10ug/day (400 IUs/day) but this can go up to 4000 IUs/ day if advised by your doctor.
Getting the RNI from food alone can be quite challenging.
To get enough vitamin D you would need to consume 24 eggs!
Given you can’t get much Vitamin D from food, if you aren’t getting enough sunlight you may need to use a supplement.
A prime example of when taking a vitamin D supplement may be necessary is during the winter months, when there is less opportunity for our skin to be exposed to sunlight.
Symptoms of deficiency:
Fatigue
Muscle weakness
Aches in joints
Exacerbate osteoporosis
What to look for in a Vitamin D supplement?
Ensure the supplement is for vitamin D3 not D2
Check how much D3 is in each capsule
For optimal absorption take with fats
Omega 3 fish oils
When it comes to fish oils, there are certain types of fatty acids that we are less likely to consume from our diet, especially if we don’t eat 1-2 portions of oily fish every week.
These are known as our “marine” omega 3 fatty acids- EPA and DHA as they are mostly found in fish. However, for vegetarians and vegans- seaweed and algae can be great sources.
If you regularly consume oily fish shellfish, seaweed or algae, then taking fish oils may not be relevant for you as you are most likely getting the RDA.
The reason why fish oil supplements can be so beneficial for our health is because fish oils are considered a “nutraceutical”, meaning they are a nutrient with pharmaceutical benefits.
Benefits include:
· Anti-inflammatory
· Antihypertriglyceridemic (help reduce high triglycerides)
· Supports cardiovascular health
· Supports cognitive health
· May help improve depression
· Antiplatelet activity (reduces stroke)
· Antihypertension (reduces high blood pressure)
· Reduces insulin resistance
· Helps facilitate weight loss
How much do we need:
· 1-2 portions of oily fish or 450-1000mg/day
What to look for in a fish oil supplement?
· Ensure the supplement is for EPA and DHA. (Some supplements will have 1500mg per capsule, but it only contains 450mg of EPA and DHA combined and the other 1050mg is made up of omega 3 oils)
· Price doesn’t always reflect quality- read the label and check the ingredients and the amount of EPA and DHA.
Are multi-vitamins any good?
It would be remise of me to not point out that there are some situations when taking a multi-vitamin will be beneficial:
You are in a big calorie deficit
You have poor diet quality
You are following a low-fat diet- research has shown than following a self-selected low-fat diet was associated with lower intakes of calcium, zinc, magnesium, B12, B1 B2 and B3. (Obarazanek et al (1997))
On a lasting note, you may be surprised to learn that you may only need to consider taking 2 supplements for optimal health, if you eat a generally balanced diet.
When looking to improve your health, before jumping straight into buying supplements first see if you are able to add more colour into your diet- it will be much better for you.
Disclaimer- This is not personalised medical advice. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition.
