skinny on supplements

Here are my recommendations for the three basic supplements that are the foundation of a healthy lifestyle:

Basic Multivitamin – Taking a daily multivitamin does not replace a healthy diet, but studies show that it may play a role in chronic disease prevention. What if you eat a balanced diet? Our soil quality has deteriorated significantly in the past 50 years, so you may not get every nutrient that you need from your diet alone. Plus, most Americans don’t even come close to eating the recommended 5-9 servings of fruits and vegetables per day. So think of a daily multivitamin as an insurance policy for good health. The FDA does not regulate the supplement industry, so stick with a nationally recognized brand and don’t pay extra for “special” formulations as most are just marketing gimmicks. If you’re interested in seeing how different vitamins measure up, visit www.consumerlab.com, an independent supplement testing website.
Vitamin D – In recent years, our understanding of the importance of Vitamin D in disease prevention has increased considerably. Vitamin D is essential for calcium absorption, so it is important for strong, healthy bones, and recent research suggests that Vitamin D may reduce the incidence of cancers including breast, colon and lung. Deficiencies may also play a role in diseases such as multiple sclerosis and certain types of arthritis. Current recommendations range by age as the formation of Vitamin D in the skin during sun exposure decreases with age. The Institute of Medicine, part of the National Academy of Science, recommends a daily intake of 200 IU until the age of 50, 400 IU from 51-70 and 600 IU for ages 71 and older. There are not many foods that naturally contain Vitamin D and since sun exposure is often limited due to the risk of skin cancer, a supplement is probably the best way to go to ensure that you get enough each day. The recommended daily intake of calcium for adult men and women (ages 19-50) is 1000mg and 1200mg per day after the age of 50. Calcium is more easily obtained from food, so try to get at least half of your daily calcium from your diet, but you are probably best off taking a calcium + vitamin D supplement to ensure that you reach your target daily dose for each important nutrient.
Omega 3 Fatty Acids (EPA/DHA) – Unless you eat a variety of fish on a frequent basis, I suggest taking an omega 3 fatty acid capsule. Studies suggest that EPA and DHA may decrease your risk of heart disease, dementia, joint pain, and age-related macular degeneration, the leading cause of blindness in older Americans. For people who already have heart disease, the American Heart Association recommends taking 1000mg of fish oil per day. Flaxseed oil capsules, which contain the omega 3 fatty acid ALA, have not been found to have the same health benefits and should not be substituted for fish oil capsules.

While this list is not comprehensive, and specific needs may vary, the three supplements discussed above are a good starting point for almost every one at any age for optimal health – and think of how much more room you’ll have in your medicine cabinet now!