Superstar Supplements 4 Nutritional Must-Haves :: Food and Nutrition :: Fats and Oils

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Superstar Supplements
by author Susan Biali, MD

For the last eight years I wrote a monthly column for The Medical Post, educating Canada’s physicians and health professionals on a topic that my medical training taught me very little about: nutrition. Luckily, I’d completed a degree in dietetics before going to medical school.

After writing almost 100 columns on the latest research and trends, I found myself constantly repeating the same mantra: your best bet is to eat a well-balanced diet of fresh, whole, organic foods. In this complicated world of wellness fads and advice, I still believe that a simple, healthy diet is one of the few things that will guarantee good results; that said, I did discover some supplement superstars along the way.

Before I share them with you, I’d like you to keep in mind that just like any medication, even these respected supplements should be taken only after considering your own unique situation. Do consult first with a knowledgeable practitioner regarding safe doses, potential side effects, and interactions.

Calcium and vitamin D

In a research world mired in controversy regarding the effectiveness of different vitamin and mineral supplements, almost all scientific groups recommend supplementation with calcium and vitamin D. Both are essential to keeping our bones strong and preventing osteoporosis (and easily broken bones) later in life.

Most of us get some calcium in our diets, particularly if we consume dairy products. If you’re like me (I’m both lactose intolerant and milk protein allergic) and have to avoid all things dairy, choose a dairy substitute, such as soy milk, that is fortified with calcium. Other dietary sources of calcium include fortified tofu, canned salmon (with bones), and spinach.

For an idea of how much calcium you’re getting on an average day, search online for a table of dietary sources of calcium. Count the average number of cups of milk, dairy products, and other nondairy calcium sources that you eat in a typical day. Compare this to the recommended calcium intake for your age group, and make up the rest with a supplement. Calcium citrate is the best choice, as it is most easily absorbed by the body.

If you live up here in Canada you almost certainly would benefit from supplementing your diet with vitamin D, as vitamin D makes it possible for your body to absorb calcium, and helps that calcium mineralize and strengthen your bones. Unfortunately, very few foods actually contain vitamin D, and most people make their own vitamin D through a chemical reaction created by strong sunlight on the skin. Milk and nondairy substitutes are often fortified with vitamin D.

If you live in the Great White North, are over 50, or have dark skin, it puts you at increased risk of vitamin D deficiency. And that’s not just bad news for your bones: growing evidence suggests that vitamin D might play a role in preventing the development of diabetes, high blood pressure, and multiple sclerosis.

Vitamin B₁₂

I wrote a Medical Post column about vitamin B₁₂ back in 2005 and was shocked by what I discovered. Almost a third of people over age 50 may be deficient in this essential vitamin, because as we get older it gets harder for our bodies to separate and absorb vitamin B₁₂ from foods.

Normally our bodies are able to store several years’ worth of B₁₂ , but if you’re not eating it or aren’t able to absorb it, you can get into trouble. We normally get B₁₂ from animal sources such as fish, meat, and dairy, so if you’re a strict vegetarian and are avoiding these foods in your diet, you may be at risk.

Vitamin B₁₂ helps us maintain healthy nerves and blood cells and is even used to make DNA. If you have even a slight deficiency, you might develop neurologic or psychiatric symptoms, including shakiness, weakness, vision problems, memory loss, poor concentration, and mood disturbances such as depression.

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Susan Biali, MD, is a wellness expert, life coach, and speaker. Her upcoming book, Your Prescription for Life, will be released in January 2010.

Source: alive #322. August 2009

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