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The Voice of the Black Community

Health

5 nutritional supplements you should know about
If these arenít on your shopping list, they should be
 
Published Thursday, July 3, 2014 9:30 am
by Brandpoint

PHOTO/MICROSOFT IMAGES
Only 1 percent of the American population meets minimum standards of a balanced diet. Those who don't can benefit from a dietary supplement. 

Most of us are not consuming enough nutrients.

According to a paper published in the American Journal of Clinical Nutrition, only 1 percent of the American population meets minimum standards of a balanced diet. So many of us can benefit from a well-chosen supplement. 

Dietary supplements can be especially beneficial to those who are dieting, older than 50, pregnant or following an exercise regimen.

"Many Americans are marginally deficient in one or more vitamins," said Elizabeth Somer, a registered dietitian and the author of "Eat Your Way to Happiness." "That means they consume enough to prevent the classic deficiency, but not enough to be optimally nourished. Osteoporosis is a good example. Only getting marginal levels of vitamin D over time can lead to a loss of calcium in your bones until they no longer can support your weight. Yet there are no telltale signs of a problem."

According to Somer, these five supplements should be on everyone's shopping list:

Multiple vitamins

Nutrients are supplied as teams in food, so if your diet is low in one nutrient, it's a sure bet it's low in others, too.

A multiple is a convenient, inexpensive way to supply a balance of nutrients, while avoiding secondary deficiencies that result when you take too much of one nutrient and crowd out another.

For quality sake, stick with the major brands or with a product with the USP (U.S. Pharmacopeia) quality seal that guarantees high standards.

Calcium and magnesium

You need calcium to keep your bones, skin, nerves and muscles in shape, and magnesium is critical for coping with stress, maintaining a healthy heartbeat and blood pressure.

Unless you include at least three servings daily of calcium-rich milk products or fortified soymilk, and lots of magnesium-rich soybeans, nuts and wheat germ, you should supplement these two minerals.

Calcium and magnesium are best absorbed and used when supplied in a 2:1 ratio of calcium to magnesium. You get some of these minerals in your diet, so you only need to fill in the gaps by taking a supplement with 500 milligrams of calcium and 250 milligrams of magnesium, if your multiple is low in these minerals.

DHA omega-3

If you don't consume at least two servings a week of fatty fish (think salmon, mackerel or herring), then take an omega-3 supplement. You need at least 220 milligrams of the omega-3 DHA, and possibly up to 900 milligrams a day to help support brain health.

A recent study from the University of Oxford found that supplementation of 600 milligrams of omega-3s, and DHA (docosahexaenoic acid) in particular, was associated with longer sleep duration - 58 minutes of more sleep per night - in a subset of children, compared to placebo.

Omega-3s are also important for women who are pregnant or nursing. DHA is a building block of a baby's brain. In fact, 97 percent of the omega-3s found in the brain is DHA.

A vegetarian and sustainable source of DHA from algae can be found in supplement form. Look for the life's DHA logo on the packaging to know you're getting a vegetarian source.

Vitamin D

If you are an adult and your multi-vitamin or calcium supplement does not have at least 1000 IU of vitamin D, then consider a separate supplement since you can't get enough from food.

Optimal intake is associated with lowered risk for muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension, and certain cancers, including colon, breast, pancreas and prostate cancers.

Vitamin E

Vitamin E functions as the main fat-soluble antioxidant that protects cells, tissues and organs from damage. It also contributes to healthy blood flow by regulating the opening of blood vessels and preventing cholesterol from building up on blood vessel walls.

Research continues to show other roles for this essential nutrient, such as a recent study that found vitamin E might positively impact functional performance among participants with mild to moderate Alzheimer's disease.

Before incorporating any supplement into your diet, check with your health care provider.

For more information about vitamins and nutrients visit www.vitaminsinmotion.com.

Comments

Supplementation with high quality nutritional supplements manufactured to pharmaceutical grade good manufacturing practices (GMP's) is a smart move and highly recommended. Yes, there are companies out there who manufacture to this standard (http://bit.ly/1qXFwEV)

With regard to weight loss - food is here to be eaten however, not all food! Intelligent weight loss and overall good health can be supported by eating the right foods for your body. (Yes, your body, everybody is different and every body is different.)
Seasonal elimination programs such as http://bit.ly/1xvyA4V can help identify which foods do and do not support your better health.

To your good health!
Posted on July 5, 2014
 
I too think that multiple vitamins supplement may help get vitamins that may be missing from a diet.

Identifying this type of beneficial things and sharing it is nice. Thank you. There appears to be a lot of things that could also be learned. However, it does not seem possible to grasp it all for one individual.

With that being said, the ability to lose weight without having to always say no to the food you may crave the most seems to be advantageous. I shared some of my thoughts on this page where I also linked to a video that taught me about a weight loss phenomenon I did not know about: http://9nl.eu/err4

I think that food is here to be eaten. Thus, I do not believe in having to completely stop eating delicious, healthy and lawful food to lose weight.

If it can be done for the long term, what is the point?
Posted on July 3, 2014
 

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