Top 10 Supplements to Optimize Your Health, Part 1

       

          
          The topic of nutritional supplementation has always been a controversial one.  One train of thought states that you can get all your body needs from whole foods.  Then, you have another train of thought saying that there is no way you can obtain all the vital minerals, vitamins and nutrients needed in the human body from food without overeating on your calories.  So who is right?  I guess the decision is ultimately up to you the consumer, but to help you with that decision I have included my personal pick of 10 supplements that many of us can benefit from to maximize the results seen from a healthy nutrition and exercise program.

 These supplements help to round out your meal plan, especially given the typical on-the-go lifestyle most of us lead.  We don’t all have time to cook the perfect meals, nor do we all have access to the foods we would need to create the perfect meal.  Thus, supplementation could be a great way to achieve your nutritional goals in a reasonable manner without jeopardizing your health. 

As always, consult with your physician before taking any supplements.  Just because it’s on this list doesn’t mean that YOU as an individual, with your unique metabolic code and chemical makeup should be taking it. Don’t forget to do your own research as well and make sure you are purchasing your supplements from a reputable vendor.  Many supplements now come with a stamp of approval on the labels such as “GMP” (good manufacturing process), “Informed Choice” or “TruFacts” to ensure the consumer that what is listed on the label is in fact what you are putting in your body.  Many rip-off supplements appear on the market daily, using cheap manufacturing methods or ingredients to save on cost, which unfortunately could potentially harm your health.  This includes supplements found in many common stores and especially online.

With all that in mind, here is the list of my top 10 supplements to optimize your health:

1.      Multi-Vitamin

If you are not taking a multi-vitamin (MV), this is the first stop in your supplement journey.  It is outdated to think that food today, even straight from the farm, contains the same amount of vitamins and minerals that it did 50 to 100 years ago.  The soils crops grow in become stripped of their nutrients over time which leads to a decrease in the vitamins and minerals we get in our foods.  Even then, many of us are not consuming a variety of 9 to 11 fruit and vegetable servings a day as needed to achieve proper intake levels for our essential vitamins and minerals.  Meals today are heavily processed and pre-packaged, lacking the vitamins and minerals we need to sustain a healthy internal environment within your body.  Look for a MV that is gender specific, in a capsule as compared to a tablet, split into multiple doses per day (i.e.- morning and evening vitamins), and third party tested.  While this may mean you’re going to pay more per bottle/month on a MV, this will all ensure optimal absorption of your MV so you’re not flushing your money down the toilet. 

2.      Omega 3 Fish Oil

Many think that Omega 3 Fish Oil only benefits your cardiovascular system, helping to decrease bad cholesterol, increase good cholesterol and drop blood pressure.  While this is true, Omega 3 Fish Oil has many other wonderful benefits that make this the super-supplement that it is.  First off, the ideal dosage includes 2,000 to 3,000mg of Omega 3 Essential Fatty Acids (EFA) per day, specifically EPA and DHA.  This helps to reduce inflammation throughout your body by balancing out the typical high intake of Omega 6 EFAs found in the standard American diet, which are EFAs that actually increase inflammation throughout the body.  Further benefits of Omega 3 EFAs include speedier recovery from exercise and stress, increased fat-burning, reduced insulin resistance and hormones associated with obesity, and increased cognitive ability.  EFAs also have been shown to benefit those with psychological and learning disorders as well as auto-immune disorders.  It is important to know that if you have any fish related allergies, that you should consult your physician before ingesting Fish Oils.

3.      Whey Protein

Whey protein has been linked to a variety of health benefits including preservation of your muscle tissue, maintaining blood pressure levels within normal ranges, helping your insulin work more effectively to stabilize blood sugar levels after a meal, promoting your optimal intake of protein needed for your overall wellness, and supporting your immune system.  Optimal sources of whey protein come from raw, grass-fed milk with medium chain triglycerides (MCT) and are naturally sweetened (organic, no artificial sweeteners). The ideal time to consume whey is about one hour before and one hour after your workout as to supply your muscles with the fuel needed to build new tissue.  

4.      Greens

As mentioned, the optimal daily intake for fruits and vegetables is 9 to 11 servings PER DAY.  An example of a fruit serving is a medium apple or half of a banana.  A serving of vegetables includes 1 cup of uncooked or ½ a cup of cooked veggies.  If you are eating less then these recommended levels, then I would highly suggest looking into a greens supplement to fulfill your dietary needs.  My personal choice is the brand Dynamic Greens. This powdered formula is derived from almost 50 different freeze dried superfoods, contains 15 organic foods and 70 trace minerals, no added sugar (sweetened with stevia), and tastes GREAT with just water.  These greens are loaded with enzymes, probiotics and fiber to aid with digestion and detoxification in the gut so you get the most out of your food.  They also provide great anti-oxidant support to fight the ill-effects of stress on your body including the physical stress associated with exercise. 

5.      Probiotics

80 percent of your immune system lives in your gut.  Antibiotics, processed foods, sugar, and other common components of the standard American diet can negatively affect the balance of good versus bad bacteria in your gut. For this reason, I highly recommend supplementing with probiotics daily.  Benefits include better food digestion, enhanced synthesis of B vitamins, improved calcium absorption, and support for your immune system. Individuals with IBS or diarrhea can especially benefit from supplementing with probiotics.  No one probiotic supplement works for everyone. However, research shows that more individuals respond favorably to Lactobacillus acidophilus than any other probiotic. Probiotics can also help prevent the development of childhood allergies by strengthening their immune systems.  Look for child specific probiotic supplements as they contain more appropriate strands of bacteria as compared to probiotics made for adults. 

Next week we’ll review the remaining five supplements on my top 10 list.  Until then, happy training!

For more Fitness, Nutrition, and Wellness advice contact Paul Wantuck or stop by the Fitness Center to schedule a consultation and get started on the path towards a healthier you!