With that caveat out of the way, many people look to supplements as a "magic bullet". There is an overarching assumption that supplements will provide a competitive edge; making people stronger, faster, leaner, what have you... This is simply not the case, unless you are partaking in a banned substance. Nutritional supplements should only be taken if you find that you are lacking a certain nutrient in your diet. Otherwise, your nutritional needs should be met using primarily whole foods.
Whole foods provide a range of micronutrients in addition to the more well known dietary vitamins which, when consumed together, aid in the digestion and absorption of these nutrients. Whole foods are also a source of fiber and antioxidants, both of which are essential to health maintenance.
If you do take a supplement, it is important to remember that while these are regulated by the FDA, the regulations for dietary supplements are much different and less strict than prescription or over the counter medications. You should do your research before taking any supplement, even if it is manufactured by a seemingly reputable brand. Keep in mind that "natural" doesn't always mean "safe".
How to Choose a Supplement:
Read The Label - This is the most important thing you can do when considering a supplement. Read the list of ingredients before you even look at the packaging. Often, the outside of the bottle will be covered in buzzwords and/or images that convey an idea that the manufacturer is trying to get people to buy into. The list of ingredients will tell you exactly what you are taking, and in what dosage, so that you don't fall prey to a marketing ploy.
Avoid Megadoses - Try to find a supplement that stays around 100 percent of your daily value per serving size. You don't need to take something containing 500 percent of the daily value of one vitamin, and only 20 percent of another.
Check Expiration Dates - Many nutrition stores will have a clearance table full of supplements marked way down in price. This is usually because they have either expired, or are about to expire. When a supplement expires, it can lose potency. This happens much more quickly in hot or humid climates.
Watch What You Eat - If you consume processed foods such as cereal or bread, these are often fortified with vitamins and minerals which may cause you to get too much of a certain nutrient. Too much iron for example, can lead to constipation, nausea, and stomach irritation. You can easily avoid this by sticking to real, unprocessed foods.
Check With Your Doctor - It is extremely important that you check with your doctor if you are on any prescription medication, before adding a dietary supplement. Some supplements can interact with other drugs, leading to potentially dangerous side effects.
While whole foods are the best source of nutrients, many of us do not get the recommended amount of healthy, vitamin-rich foods in our diets. There are some nutrients that the average person generally does not get enough of, no matter how hard they try. That is why there are four specific dietary supplements that I recommend everyone incorporate into their daily routine:
1. Fish Oil - Fish oil is one of natures' richest sources of omega-3 fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Fish oil helps support a healthy cholesterol level, boosts mood, and improves bone health. Fish oil is also extremely beneficial for pregnant women, as it aids in fetal brain development. There are very few supplements on the market that offer as many benefits as fish oil does. Regardless of who you are, it's almost certain you will benefit from it. I take my fish oil in the liquid form to increase absorbability and eliminate the need for multiple horse pills each day; however many people are afraid to consume their fish oil this way out of fear that it will have a "fishy" taste. A high quality liquid fish oil should not taste fishy. If you notice this unpleasant taste, it is a sign that the particular brand does not process their product to a high enough standard.
2. Probiotic - Probiotic is a term used to label the healthy bacteria that naturally occur in the gut. Most people are unaware that overall health maintenance starts with proper intestinal health. By promoting a healthy balance of good bacteria in the body, we can drive out the number of harmful bacteria and improve immune function. Probiotics have also been known to improve skin conditions such as acne and eczema in addition to stomach conditions such as crohn's disease, ulcers, and gluten sensitivity.
3. D3 - Vitamin D3 can only be found in small amounts, in a few foods. The majority of vitamin D that we get comes from time spent outside. Most people don't spend an adequate amount of time in the sun in order to get the necessary amount of this vitamin. Vitamin D deficiency is extremely common, even in sunny climates. This is mainly due to people leading increasingly sedentary indoor lifestyles, covering up when outside, or using sunscreens consistently to reduce skin cancer risk. Vitamin D is arguably even more important than calcium when it comes to supporting bone health, because it actually regulates the uptake of calcium in the body. In Canada, Vitamin D is recognized in its role in the prevention of osteoporosis (where all products containing calcium also encourage the consumption of vitamin D right on the label), however the United States has yet to do the same. Make sure that when you are considering a vitamin D supplement that you choose D3. This form of vitamin D has superior absorbability and efficacy when compared to other forms of the vitamin. Like the fish oil, I recommend taking this in the liquid form if possible, for the same reasons stated above. You can find vitamin D3 in a dropper bottle at any reputable health food store.
4. High Quality Multivitamin - Leading health experts recommend daily multivitamins for nearly everyone. Multivitamins aid in bridging the nutrient gap that occurs when we don't eat perfectly every single day. According to a Harvard study, in a group of more than 88,000 women, those who took multivitamins for 15 years or more significantly reduced the risk of colon cancer as compared to those who took multivitamins for less time. Another study found that taking a multivitamin reduced the risk of first-time heart attack in a group of Swedish men and women aged 45 to 70. Multivitamins have also been shown to head off some chronic conditions such as osteoporosis and heart disease.
I personally take all of the above supplements. This does not include pre/post-workout powder supplements, or protein, which is a topic for another post. Aside from the four outlined above, I also take a vitamin B complex, which plays a role in making DNA and also helps keep nerve cells and red blood cells healthy. I find that it helps with fatigue as well as focus during the day, but it is not something that everyone necessarily requires.
Again, I am not a doctor, and you should do your own research before beginning any new supplement regimen. Don't be afraid to ask questions before you buy something. I have spent more time than I can recount hanging out in health food stores, meticulously reading labels and harassing the employees with my constant questions before I ever gave them my money. Always educate yourself on what you are putting into your body.
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