DAILY SUPPLEMENTATION GUIDELINES
Supplements are health-buddies that can fill in nutritional gaps and support your body in battling the effects of environmental toxins, stress, nutrient deficiencies, fatigue, digestive concerns, and many other conditions.
Nutritional supplements won’t compensate for a bad diet. But, with so much of our food grown in soil that’s depleted of nutrients, it’s often difficult to get the necessary nutrition we need, from food alone. If your meal features foods that have been genetically modified, sprayed with pesticides, processed, packaged and trucked long distances, a lot of the nutritional value has been lost by the time it hits your plate. So our bodies wind up being overfed with empty calories — and starved of nutrients.
Because of this, we use supplements to deliver targeted nutrients at therapeutic levels that are often impractical or difficult to get from our diets. Everyone can benefit from protective, health-supporting nutrients that combat the daily assault of living in a polluted and stressful world.
To access the essential nutrients your body needs to optimize cellular function, improve immunity and maintain energy, consider daily supplementation with these basic nutrients:
- B vitamins play a vital role in the body, creating and sustaining your body’s energy supply by helping to break down proteins, fats, and carbohydrates. The busy B’s activities keep heart health and immunity humming. Therapeutic doses of B vitamins make a great a treatment for headache, fatigue, mood, stress, and menstrual disorders. With B vitamins involved in so many of the body’s operations, it’s easy to see how coming up short can negatively impact your energy and overall health. Supplementing with B Complex vitamins through a daily multivitamin can be beneficial, particularly if you follow a vegetarian or vegan diet which can be deficient in Bs.
- Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; cardiovascular, joint and vision health; strengthen skin, hair, and nails; and enhance nutrient absorption, metabolic function as well as attention, mood and memory skills. Choose a good quality fish oil to ensure purity and the removal of heavy metals, pesticides, PCBs, and other contaminants.
- Vitamin D plays an essential role in the making of hundreds of disease-preventing proteins and enzymes, and affects more than 2,000 genes in the body. It enhances muscle strength, builds bone, has anti-inflammatory and anti-cancer effects, and bolsters the immune system. Many people are deficient in vitamin D, which can leave them vulnerable to scourges like heart disease, cancer, and diabetes. Generally 2,000-4,000 IU of vitamin D3 is a typical maintenance dose, but if your levels are low, you may need more — but don’t try to guess your appropriate dose. Have your levels checked by your doctor at your annual physical to determine your needs. Ideally, your levels should be in the optimal range of 50 to 80 ng/ml. Unfortunately, it’s virtually impossible to get adequate amounts of vitamin D from food, so you have to get it from supplements and sun exposure.
- Probiotics are the naturally occurring “good” bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system, and consuming bad bacteria. Probiotics are essential for a healthy digestive system and for strengthening immunity. They’re indispensable if you suffer from chronic indigestion, abdominal pain, bloating, lactose intolerance, diarrhea, constipation, and other digestive problems. Always look for a multi-strain probiotic to benefit from as many bacterial strains as possible.
- Always take your multivitamin with food to assist with absorption and prevent the queasiness that can sometimes occur on an empty stomach.
- If you’re on medications, review your supplement regimen with your doctor to make sure there aren’t any contraindications.
- As there is currently little regulation of supplements in the US, be sure to buy from a reputable company.
- If you’re looking for an easy way to get the above nutrients in a convenient, portable packet, our Daily Dose includes a multivitamin with a wide-array of B vitamins, fish oil, vitamin D, and probiotic.