Should we be taking supplements?
Most of us have taken a nutritional supplement and hoped that it will do what it says on the bottle. However, should we be taking supplements on a regular basis? Well, that depends. If you look at any supplement bottle you will likely read ‘Food supplements should not be used as a substitute for a varied diet’. True. There is little advantage in filling up on supplements but continuing to eat a highly processed diet, because supplements do exactly what they say: they supplement a nutritional need.
Our food can supply our body with macronutrients such as carbohydrates, fat and protein, as well as micronutrients like vitamins and minerals. The food we eat also gives us important fibre, phytonutrients and antioxidants that a supplement can never totally replace. However, there are times when supplements can be beneficial in giving your body that extra support when it is really needed.
There are times in everyone’s life when we are not able to get enough nutrition to fill our body’s needs and requirements. Our food may be nutrient deficient (including vegetables and fruit stored on supermarket shelves), medications we take may impact absorption of nutrients, our age, physical exertion, whether we are getting enough sleep, stress, not eating enough…the list goes on.
Many women are on the contraceptive pill and research suggests that it can deplete the body of several B vitamins as well as vitamin C, magnesium and zinc. In clinic, I find women are often low in important zinc and magnesium and supplementing is often necessary. Zinc has many important roles in the body and is vital for over 300 enzymes that aid metabolism, nerve function and digestion. If your diet is low in foods that contain magnesium and zinc and you’re on the pill, then supplementing is probably a good idea. Therefore taking a daily Women-centric multi vitamin that contains these vitamins and minerals (with no less than 15mg of zinc) could be very helpful.
Stress is part of our everyday lives and, if not handled well, can negatively affect our health. Stress can be both psychological and physiological and if present for a long period of time, can increase stress hormones and lead to serious health problems. During times of both acute and on-going mental or physical stress, our body may have an increased need for B vitamins which are essential for our nervous system. Stress may also deplete vitamin C, which is an important anti-oxidant. So during times of elevated stress it could be justified to take a B vitamin complex and a time-release vitamin C to ensure you’re getting enough support.
If you avoid or are very limited in dietary animal produce like meat, eggs and cheese you could be putting your body at risk of B12 deficiency and will need to supplement. B12 is a vital nutrient that supports our bodies nervous system and DNA synthesis. You can ensure you get enough vitamin B12 by either making sure it’s in your multi-vitamin or taking a specific B12 supplement.
If you are constantly getting colds of infections you may require additional immune support, so a top up of vitamin A and the mineral zinc could be on the cards. If you are deficient in vitamin A, your immunity can be impaired and decrease its ability to fight infections. Vitamin A is fat soluble and is able to be stored in the body, so when supplementing, take care not to exceed the recommended dose. The common cold is caused by a virus called rhinovirus and taking zinc when you first feel a cold starting may help stop the virus multiplying and lodging in the mucous membranes of the nose and throat. Some studies suggest by taking zinc in the form of a syrup or lozenge may be the most beneficial when you have a cold.
Supplementing with HCl or digestive enzymes can be supportive for your gut if at times you experience tummy issues like bloating or feeling very full after a meal or snack. Many things can upset our digestion and reduce the production of stomach acid and release of digestive enzymes. Eating when stressed or on the move, eating too quickly, not chewing your food properly, or even parasites or bacterial imbalances may impair our guts ability to digest properly. Taking these supplements before a meal can really help alongside better eating practices.
Many of us regularly feel tired. Ongoing tiredness is often linked to iron or B12 deficiency, but it is just as likely a deficiency in calcium. Low levels of calcium can cause extreme fatigue and can also cause lightheadedness, brain fog, insomnia, sluggishness and lack of focus. Many people think because they eat dairy everyday that their calcium intake is sufficient. However, if your digestion is impaired and there is malabsorption of nutrients, then a calcium supplement should be on your shopping list. Calcium citrate is the most absorbable form, as it does not require stomach acid and can be taken on an empty stomach. Calcium from calcified seaweed is also popular and in clinic I often recommend Cytoplan Wholefood Calcium, which is tolerated well and can increase that much needed calcium in the body.
Eating a varied diet is really important for a healthy lifestyle, but certain circumstances may require you to supplement to ensure your body is getting enough of what it needs and can function optimally. Always read the labels to make sure what you are taking is not too artificial or made up of unnecessary fillers or preservatives. Always follow the instructions and only increase dosage under a qualified nutrition practitioners advice.
