Supplements are meant to do exactly what the name implies…supplement a diet. However, most people are not meeting minimum standards for fruit, vegetables, and fiber in their diet and a supplement can help fill in the gaps where diet falls short. It’s important to think how supplements can compliment the diet and remember that they are not magic pills…still haven’t found that one yet 😉 Dietary supplements include: vitamins, minerals, probiotics, protein powders, and herbal extracts.
Let’s review the top supplements I get asked about and I’ll let you know why I would or wouldn’t recommend it!
Multivitamin
Multivitamins are generally considered safe, but I always tell my clients to try and get nutrients from food first. If someone has a pretty balanced and varied diet then I tell them to save their money and skip the multivitamin. The exception is someone who is of childbearing age then I do recommend a multivitamin.
If you feel like your diet is falling short then look for a multivitamin that is close to the RDA’s (meaning you don’t need a vitamin that is 500%+ Vitamin E, etc.) and look for a vitamin that is formulated based on age or life cycle. This means it will make adjustments for folate, iron, calcium, etc since those needs can change with different life cycles.
Probiotic
You guys know I love gut health, so this is one I typically do recommend and is generally safe for most people to take. It can help with improving bowel regularity, reducing cholesterol, and reducing diarrhea. There is also new and exciting research on the correlation between gut health and mental health (reducing anxiety and depression) so I feel like probiotics are something most people can benefit from.
My recommendation is to aim for one serving of a probiotic rich food a day (yogurt, kefir, kimchi, miso, tempeh, and sauerkraut) AND take a supplement for extra insurance that you’re getting all the good probiotic strains.
For your supplement check to make sure the CFU (colony forming units) are in the billions. There is going to be a lot more research in this area!
Omega 3’s
Do you consume at least 2-3 servings of fatty fish a week? Me neither, but I try. Since this doesn’t always happen I take my supplement daily because this is such an essential nutrient for heart and brain health. Omega 3’s are also necessary to help balance the omega 6 to omega 3 ratio that is typically out of balance in most American diets. Omega 6’s are pro-inflammatory…we need them in our diet, but we typically consume way too much.
Supplement: recommendation of 250-500 mg DHA and EPA daily (and that’s me being conservative) and quality matters. I love Nordic Naturals and don’t mess with any other brands. Yes, flax seeds, chia seeds, and walnuts are good sources of omega 3’s, but a different type called ALA (alpha linolenic acid) which does not convert 100%! That’s why I recommend a supplement because it’s just tough to get adequate DHA and EPA Omega’s via food. FYI: You don’t need an Omega complex…just the 3’s 🙂
Calcium
We all know calcium is important for bone health, but it’s also plays a significant role in muscle function, vascular contraction and dilation, nerve and cell signaling, and hormone secretion. I encourage client’s to get 2-3 servings of calcium rich or fortified foods a day and skip the supplement. If I review someone’s food journals and see their diet is very low in calcium rich foods then I might recommend a supplement if they can’t improve their dietary intake. Most multivitamins will contain calcium, so that can be a recommendation as well.
Supplement recs: more is not better and calcium citrate is the better absorbed form of calcium. You can only absorb about 500-600 mg at a time, so break up doses to reach recommend intake. Calcium RDA info here.
Vitamin D
First off get your levels checked yearly. Most people are deficient (especially us in the #PNW) so I typically recommend this supplement, but always encourage labs so I can see where current levels are and recommend a dose from there. Vitamin D is not found in many foods, so supplementation is necessary and safe for most.
Vitamin D is a fat soluble vitamin, so take it with your avocado toast. If you have normal Vitamin D levels then 1,000-2,000 IU a day is likely a good maintenance dose, but this is one you should talk to your doctor about once you gets labs.
Magnesium
Saving my fave supplement for last. This underrated mineral is gaining popularity and for good reason. It’s essential for so many functions in the body like muscle and nerve function, blood sugar control, and blood pressure regulation. Most of us don’t get what we need (300-400mg/day) via food so supplementation is recommended and safe for most. A common side effect is loose stool, so adjust dose as needed 😉
Magnesium gylcinate and citrate are better sources than magnesium oxide (cheaper). I take the liquid form CALM (pictured above) which is absorbed better and provides about 325 mg magnesium citrate in 2 teaspoons. Namaste!
Hope this helps you navigate the supplement aisle with a little more confidence! Is there a supplement I didn’t review that you have questions about? Ask me!
xx,
Alix
Love this I have such a hard time figuring out what to take!