The Top 3 Supplements - Everybody Should Take These

Everyone seems to being taking supplements these days. We are inundated with ads in health magazines and television shows like Dr.Oz that suggest we aren’t looking after our health to the fullest if we aren’t on certain supplements. But with so many supplements out there, how are you to know which ones would be best for you and which ones really are ‘essential’? While each individual has certain unique health needs that should be addressed through dietary or lifestyle means, there are a few key supplements which, when taken in the proper amounts and at the proper times, optimize health for the majority of people who take them. Below is a list of the top 3 supplements to optimize health at all levels as well as what to look for with regards to quality of supplements in each category.

1. Fish Oils

The benefits of omega 3 fatty acids are everywhere. From eczema, arthitis to cardiovascular health, omega 3 fatty acids work to lubricate the internal organs as well as the mucus membranes of the skin, eyes, nose and mouth and reduce inflammation in the body. They are important at all stages of life…childhood, adolescence, menopausal and pregnant women as well as those at risk for cardiovascular disease. Basically they are needed for every cell in our bodies to function optimally and yet over 90% of us aren’t getting enough omega 3 oils in our diet! So why not simply consume more fish?

It’s frightening to think that most of us know that one of the leading causes of mortality in Canada is heart disease and yet most of us fear this yet have not taken steps to address if for ourselves⁽¹⁾. Fish oils are a great way to bridge this gap with many studies pointing to optimal doses of omega 3 fatty acids at 1000mg or higher of combined EPA/DHA⁽²⁾. The reason a high quality supplement is so beneficial is that one would have to consume fish an average of 4-5x per week to obtain the recommended beneficial amount of omega 3 oils. This brings up the issue of heavy metal toxicity ⁽³⁾. The majority of fish today are farmed under severely cramped quarters, fed poor quality food and thus are highly susceptible to mutations and illness. This results in fish that are under, or over developed and lacking the nutrients (read: omega 3 oils) we require from them. Generally, unless your fish consumption is that of wild, not farmed, small cold water fish 4-5x per week, chances are you aren’t coming close to the therapeutic amount of omega 3’s our bodies require for optimal health and if you are consuming that much cold water fish, you may be putting yourself at risk for heavy metal accumulation. Cod liver oil is another omega 3 fatty acid that may be of benefit during the winter months due to its concentration of vitamins A and D which activate our natural immune defenses in order to fight off seasonal illness’. Often everyone in your family can benefit from fish oils when given in the proper doses. Note that alternatives exist for those who are infants (and have not been introduced to fish yet) as well as those who are vegetarian/vegan or who have dietary restrictions that prevent consuming fish. These can be easily discussed with your primary health practitioner. Tips for those already taking fish oils; be sure you are taking a fish oil from a reputable source. Don’t hesitate to call the company and ask if you are unsure or speak with your primary care giver. Secondly, keep your fish oil refrigerated (to prevent oxidation and rancid oil) and take your fish oil with a fatty meal such as dinner to decrease regurgitation and optimize absorption.

2. Probiotics

This refers to the beneficial bacteria that reside in our digestive tracts. Would you believe there are 100 trillion bacteria in our guts? – enough to weigh about 3 pounds! This makes us basically a ‘bag of bugs’! Certain strains colonize at differing points in ones development. For instance, predominantly Bifidobacterium species reside in the infants gastrointestinal tract whereas Lactobacillus acidophilus colonizes the adult GI tract. These healthy bacteria help optimize the immune system, strengthen the digestive tract and thus promote optimal absorption and utilization of nutrients by the body. They aid in everything from digestive upset (gas, bloating, constipation, diarrhea), balance mood, decrease allergy symptoms, stave off yeast infections, boost the immune system and help prevent and treat skin concerns (eczema and psoriasis) to name a few ^(4,5,6).

The key to probiotics is to ingest the proper strains to benefit you (for instance, FOS (fructo oligosaccharides), a food source for healthy bacteria, is often put in probiotic supplements. This can aggravate those with a tendency for yeast as it is an additional sugar source that one may be unaware of as well as those with fructose intolerance would want to avoid FOS in probiotic supplements. Infants require certain strains such as those listed above until they begin solid food at which point, gut bacteria shift and new strains are needed. The next important aspect of probiotics is to be sure you are taking the optimal concentration for the condition you wish to treat. The therapeutic amount for an average adult looking to repopulate their GI tract post antibiotic treatment for instance, is 24-30 billion bacteria taken in divided doses throughout the day with food. Timing is another important part of taking probiotics. You want to take them away from food if you are having upper GI symptoms (ie acid reflux or GERD) and with food if you are experiencing lower bowel concerns (ie gas). If you are taking them to prevent digestive upset while you are on antibiotics for instance, you would benefit from taking them between your antibioitic to avoid denaturing them, rendering them not as useful. Tips for those already taking probiotics; refrigerate, refrigerate, refrigerate…probiotics are live bacteria. When kept in a warmer environment, ‘die off’ will occur decreasing their potency. Speak with your Naturopathic Doctor to determine what professional probiotic supplement is best for your needs and desired health outcomes.

3. Multivitamins

Simply put, food quality just isn’t what it was in the past. With food being mass- produced, our meats are unclean and soils are depleted of the necessary vitamins and microminerals our bodies require to function optimally. This is where a highly potent, easily absorbable multivitamin comes into play. It is important to realize that not all multivitamins are created equal. The statement ‘you get what you pay for’ with regards to multivitamins these days is often the case. A good quality multivitamin will be more expensive because of the way the nutrients are bound for absorption once consumed and thus, you are able to ingest less with a more pronounced and gentler effect on the body. For instance, often pharmacies will sell a multivitamin that is high in calcium for women. This is great, and necessary for some, yet the way the calcium is bound makes it less absorbable once consumed and thus, harder for the body to break down and assimilate (ie calcium carbonate is less absorbable than calcium citrate). Note as well that higher quality multivitamins will often be in a ‘one capsule, 3x’s per day’ dosing. This is necessary as the highly potent vitamins and minerals cannot fit into a one a day dosing. It is not surprising, then, that multivitamin supplementation has been shown to reduce risk of heart disease and cancer in a very large trial conducted in the USA ^(7,8), as well as reduce cancer risk among men in France (9). Tips if you are already taking a multivitamin; recognize that a capsule will be better utilized by the body than a tablet (liquid is even more usable although often can have a less than pleasurable taste and require more than capsule dosing); the optimal time to take your multi is with your breakfast and/lunch to avoid certain nutrients being active that may upset sleep patterns (ie B-vitamins which can stimulate the body, increasing energy levels). Also, take your multivitamin with food. It is designed to supplement where your diet is lacking and thus, is best taken with the food it is complementing. And lastly, how do you know your multi is good for you? If you feel a difference when you forget it!

As a final thought…it is always best to speak with your Naturopathic Doctor or primary health care physician first, before beginning a supplement routine so that they can be sure the form of supplement (ie liquid, capsule, tablet), dosing (ie. concentration and timing), and most of all, quality are the perfect fit for you.