Do I need to take a supplement? What does it treat? How do I know if the supplement working as it should? When do I take it? Which brand and form are best?
Even thinking about starting a supplement can be an overwhelming process! There are a ton on the market and it’s tough to know which one is best for your specific health concerns. Here I’ll go through the “Top 5” supplements that I believe most individuals (from early to advanced age) would benefit from adding to their daily regimen.
*Naturopathic Note* Always speak to a trained health care professional (like your Naturopathic Doctor) before starting any supplement. “Natural” doesn’t necessarily mean “contraindication free”, and it’s best to find out the type and dose of supplement that YOU need.
1. Fish oil
Fish oil is one of the best sources of omega-3 essential fatty acids (EFA). Most EFA supplements are fish-based, though there are ones that are vegan and therefore plant-based (e.g. flax seed oil, algae oil).
Health conditions it can treat: protects against heart disease and stroke; boosts brain power, maintains healthy weight and cholesterol levels; promotes healthy hair, skin and nails; prevents constipation; balances moods (stress, anxiety, depression), decreases inflammation
Natural sources: fatty fish, such as wild salmon, mackerel, anchovy, smelt, herring
$ or $$$: Finding a good-quality fish oil is imperative. Poorer quality products have been known to contain contaminants (yikes!) and lead to severe stomach upset due to the oil having gone rancid.
2. Vitamin D
This awesome vitamin has gotten a lot of attention, and for good reason. Vitamin D has been shown to be even more effective than Vitamin C in mediating immune system function! Low levels of Vitamin D are associated with cardiovascular disease, cognitive impairment in older adults, severe asthma in children, and cancer. In addition, Vitamin D can help stabilize moods and is especially needed during the winter months with lowered sunlight exposure and increased incidence of depression and SAD (Seasonal Affective Disorder).
Health conditions it can treat: reduces severity and length of colds/flu, infections; decreases potential of developing childhood allergies, asthma, eczema; promotes bone development, density; helpful for fibromyalgia, chronic fatigue syndrome, multiple sclerosis, hypertension, diabetes (type I and II); mood disorders; anti-cancer
Natural sources: sunlight, fish, egg yolks
$ or $$$: What’s most important is finding an absorbable form of Vitamin D. Look for liquid emulsions or softgel capsules. Vitamin D is a fat-soluble vitamin and these forms ensure that it’s being delivered in a healthy fat base.
3. Probiotics
Probiotics (or “good flora”) are naturally found in our gastrointestinal tract. Problems arise when our natural flora balance is disrupted and disease-causing pathogens are allowed to proliferate. It’s imperative to take a probiotic while on antibiotics (don’t wait until afterwards!) to prevent re-bound illness from the drug indiscriminately wiping out both the bad and good flora. Just be sure to keep your antibiotic and probiotic at least two hours apart.
Health conditions it can treat: improves digestion; increases immunity; decreases inflammation; prevents and treats colds/flu, general infections, eczema, psoriasis, Crohn’s disease, Ulcerative Colitis, Irritable Bowel Syndrome
Natural sources: yogurt (best from organic, unsweetened), fermented foods (kimchi, miso, sauerkraut)
$ or $$$: Finding a probiotic can be confusing – there are many types of strains (each specific to particular health conditions) and dosages (CFU or colony forming units) available. Plus, the cost of a probiotic supplement can range from $10 to $80. To get the most for your dollar, it’s best to speak to a professional.
4. Magnesium
As the fourth most abundant mineral in the human body, magnesium is essential for hundreds of metabolic and hormonal reactions (such as normal nerve and muscle function, heart rhythm, and immune health). Plus, it’s a natural muscle relaxant, so can help with promoting a better night’s sleep!
Health conditions it can treat: leg cramps or spasms; muscle twitching; asthma, shortness of breath, wheezing; constipation; metabolic syndrome, cardiovascular disease, diabetes; osteoporosis; fibromyalgia; depression; autism spectrum disorder; PMS; migraines
Natural sources: leafy greens (spinach, Swiss chard, mustard), legumes (black, navy beans), nuts and seeds (almond, sunflower, pumpkin, flax), fish (mackerel, halibut), pure dark chocolate
$ or $$$: Again, the form of magnesium is most important. Look for bisglycinate or citrate (in a capsule, powder or liquid), and aim for 300-600mg/day.
5. B vitamins
B vitamins are used in our body as co-factors: assistants to major metabolic processes that keep everything running smoothly and efficiently. The large family of B vitamins can be difficult to navigate, especially since each B comes to the family reunion with its own benefits, food sources, and dosage. To feature some of the Bs: B2 is helpful for migraines; B5 can increase adrenal function and thus aid in stress management; B6 is used for proper hormone function; and B12 is essential for blood cell formation. For general health, a comprehensive B complex supplement is ideal.
Health conditions it can treat: increase energy levels, brain function, cell metabolism; prevent infections; support muscle and nerve function; proper red blood cell and DNA formation
Natural sources: whole grains, salmon, dark leafy veggies (broccoli, spinach, collard greens, turnip greens), legumes (lentils, chickpeas, black beans), nuts and seeds, animal products (milk, eggs, beef, chicken, turkey, organ meats like liver), nutritional and Brewer’s yeast
$ or $$$: A vitamin B complex is relatively inexpensive. You can invest a bit more money to get a supplement with certain key B vitamins – like B6, B12, folate – in their active (and most absorbable) form.
