Supplements 101.
Dietary supplements are all the rage with more options on the market to choose from now than ever, but what are the benefits of a supplement vs food and what ones should you be taking?
It has been determined that there are 13 vitamins and 16 minerals that our bodies need to function properly. In an ideal world we would be able to obtain everything we need from our diet, as our bodies are best at absorbing nutrients from food, but this is not always a realistic option. There are many reasons we can be subject to nutrient deficiencies such as poor soil quality, stress, medications, and chemicals. This is where supplements can be extremely beneficial. You get a more readily available amount of the vitamin or mineral that can be easily absorbed and utilized by your body. Think of your daily supplement routine as filling in your nutritional gaps to build yourself the best foundation for long term health. Supplements are like food in the sense that you want to be putting only the highest quality into your body. Low grade supplements have fillers and additives that can reduce your body’s ability to absorb the vitamin or mineral, along with having a plethora of other negative effects. I recommend always buying the best quality, whole food derived vitamins you can. Look for “bioavailable” on the label as this means the ingredients are present in their most absorbable forms and can be utilized more effectively by your body. I encourage reading the “non-medical” ingredients on the bottle before you buy-the less ingredients, the better.
3 Things to avoid when choosing a supplement:
Toxic Ingredients (Magnesium silicate, talc, mercury, titanium dioxide, and lead)- All of these ingredients have been linked to multiple detrimental effects on health from kidney damage to stomach cancer and any supplement that contains one or more of these ingredients is one to avoid.
Artificial colours and flavours- It has been debated for decades whether or not artificial colours and flavours are safe for consumption, and many have been proven to be toxic or carcinogenic. Steer clear to avoid the risk.
Questionable Sources- The nutrients in our dietary supplements need to come from somewhere, so I recommend avoiding brands where the sources are not made transparent. You should make sure you know where the ingredients in your supplements come from to be sure you understand what you are putting in your body. Do some background checks on a company before you buy. What research backs their formulas? Where are their ingredients sourced from? Stick to Mooi’s less is more and quality over quantity philosophies here.
Below are a few dietary supplements that are considered universal for human health. Any of these would make a great addition to your daily supplement lineup.
B Complex.
Many of us are deficient in B vitamins, making a B Complex containing all 8 B vitamins, a great supplement choice. B vitamins play a vital role in many bodily functions-one of the most important being energy production. If you are feeling fatigued and have low energy, a boost of B vitamins might be just what you need. B vitamins also support healthy metabolism, brain function, nerve function, hormone production, immune health, heart health, and digestion. They are vital for mental health and taking a B Complex regularly has been shown to help combat symptoms of anxiety and depression. B vitamins are water soluble so they are best absorbed when taken alone on an empty stomach and any excess will be excreted by our bodies. I recommend taking this supplement first thing in the morning to jumpstart your energy for the day, an hour or two before breakfast. When shopping for B vitamins, look for a methylated form. Methylation is a natural chemical process that occurs in the body, in which B vitamins are converted into their active forms- which is crucial for them to be used in any bodily functions. Some people have a gene mutation that makes their bodies unable to complete this process naturally, so in getting a methylated form of this vitamin you can cover your bases.
Vitamin D.
Vitamin D, also known as “the sunshine vitamin”, is another one that many of us are deficient in- especially living in Canada. The best source of vitamin D is sunshine, and is hard to get enough of through our long winters. There are few foods that contain high levels of Vitamin D, making this a hard vitamin to get enough of through diet alone and an ideal supplement choice. Vitamin D is vital for facilitating healthy immune function and reducing the severity of illness. It also plays an important role in reducing inflammation, energy production, and supporting our mental health. Studies show that having sufficient Vitamin D can be correlated with lowered symptoms of anxiety and depression along with mood regulation. Vitamin D is a fat soluble vitamin, meaning it must be taken with fats to be properly absorbed by our bodies. I recommend taking this vitamin with breakfast to maximize its benefits.
Omega-3 Fatty Acids.
Omega-3 fatty acids are crucial for overall health-especially that of our brains. Of the 11 types of Omega-3’s, there are 3 that are most important-ALA, EPA, and DHA. ALA is mostly found in plants, while EPA and DHA are mostly found in animal products such as fatty fish. Studies suggest that EPA specifically is effective when used to combat symptoms of anxiety and depression, although all 3 types are extremely beneficial for our overall mental health, brain development, and prevention of age related cognitive decline. Beyond the benefits to our brains, Omega-3 fatty acids also support the health of our eyes (DHA specifically), reduce chronic inflammation that leads to disease, reduce the risk of cancer and heart disease, improve bone and joint health, and promote healthy skin including protecting our skin from sun damage. This is just the tip of the iceberg when it comes to the health benefits of Omega-3 fatty acids, but to sum it up, this is a supplement that pretty much everybody should be taking. Omega-3’s are a fat soluble vitamin, like Vitamin D, and must also be taken with fats for proper absorption. This is another great one to take with breakfast to optimize the benefits.
Magnesium.
Magnesium, otherwise known as the “anti-stress” mineral, is involved in hundreds of biochemical reactions in our bodies. From energy production to nervous system regulation, every cell in our bodies contain magnesium and need it to function. You may notice a theme here, just like all of the supplements I have discussed above, magnesium is shown to help reduce symptoms of anxiety and depression. It is shown to help lower stress levels, supporting relaxation and healthy sleep, and is often used as a natural remedy for insomnia. I recommend taking a magnesium supplement a couple of hours before bed to maximize these benefits. When it comes to shopping for a magnesium supplement, you want to look for a “chelated” version, meaning the minerals are bound to amino acids making them bioavailable to ensure your body can utilize and absorb them properly. Chelated minerals are shown to be almost twice as easily absorbed by the body than others, meaning you can take a smaller dose and still gain all the benefits. I recommend looking for a magnesium in glycinate form.
Probiotics.
Did you know that over 70% of our body’s serotonin is created in the gut, influencing our mood as well as most chemical processes in the body? Further more, did you know that nearly 70% of our immune system is housed in the gut? Think of the gut and the bacteria living in it as the control centre for the rest of the body. Not only does our gut microbiome directly affect our mental state via the gut-brain axis (or the vagus nerve) but it also controls our immune system, central nervous system, and digestion/absorption of food along with many other bodily functions. Our bodies are full of good and bad bacteria, and the balance of the two can be negatively impacted by many things such as antibiotics, stress, and poor diet. This is where probiotics come in, helping to balance the good bacteria in the gut and therefore keeping everything else in the body working properly. Probiotics are live microorganisms that can be consumed either through fermented foods or supplements. I like to recommend taking a daily probiotic supplement right before bed. Think of your daily probiotic supplement like your body’s overnight maintenance crew, doing its work while your body is resting and repairing so nothing can disrupt it from getting the job done. Look for a capsule form, as powder forms can be destroyed by stomach acid before even reaching the gut. Studies suggest dosages anywhere from 1 billion - 100 billion colony-forming units (CFU) are safe to take per day, somewhere in the middle being a good place to start.
With so many options on the market, from debloat pills to hair-skin-nails vitamins, starting with the basics is best when it comes to dietary supplements. Fill your nutritional gaps and build yourself a strong foundation for long term health. Rather than taking that debloat pill to “bandaid” the issue, address the root cause of the bloat by targeting your gut health with a daily probiotic. Rather than the hair-skin-nail supplement, make sure you are getting the best quality vitamins and minerals to reflect the most beautiful you.
