It’s better to stay out of trouble, than to get out of trouble. Over the years working in healthcare, this simple statement is really profound. It is a much better strategy to invest the time and effort to stay strong, then to try to correct imbalances once they begin. On his deathbed Louis Pasteur, the scientist who promulgated the germ theory, said “I was wrong. The microbe (germ) is nothing. The terrain (milieu) is everything.” One thing is certain, we need to keep our terrain, our bodies, as healthy and resilient as possible by nourishing it with the proper nutrients.
Lifestyle is critical – proper diet, physical activity, stress management, sleep, connection, digestion, spirituality…these are all fundamental pillars of health. As a dietitian, I am often asked what my top supplement recommendations are to achieve optimum health. You cannot ignore lifestyle factors, and think you will achieve optimum health by using supplements. However, when used along with proper diet and lifestyle, supplemental nutrients will work to further feed your body with what it needs to thrive.
Here are my top five supplement recommendations:
1) Probiotics
It’s all about the microbiome! It is said that our cells are outnumbered 10 to 1 by microbes! That would put us at 10% human! This delicate balance between different strains of probiotics has been shown to contribute to overall health, with certain microbes linked to various health conditions and diseases. Unhealthy diets, stress, medication and other factors can disrupt this delicate balance of good and bad microorganisms. Supporting gut health is integral to digestion and overall health.
Probiotics have been shown to be protective against undesirable microbes, support healthy gastrointestinal and immune function. Dietary sources include: yogurt, kefir, kombucha, fermented sauerkraut, kimchi and pickles, miso, 70%+ cacao dark chocolate, and tempeh. Select a quality probiotic based on the specific strain and the amount that was researched for the health outcome or condition you are addressing. For overall health and wellness, choose a probiotic that covers upper and lower gastrointestinal health.
2) Vitamin D3
Vitamin D3 has been linked to a variety of health outcomes including bone health, cardiovascular health, immune support and overall health. It is estimated that one billion people worldwide are considered deficient. Sources are from the sun, food or supplementation. Ideally we would all get enough sunshine each day to manufacture our own Vitamin D3. When looking to supplement vitamin D, choose a quality supplement in the D3 form. D2 requires conversion in the body, and is less efficient.
3) Omega 3s
Most of the fatty acids that we need can be produced in the body, but there are essential fatty acids we cannot make and must obtain from our diet. The omega-3s eiospanetaenic acid (EPA) and docosahexaenoic acid (DHA) are two important omega-3s critical to health. EPA and DHA are good for every cell in your body. Benefits have been shown for eye health, cognitive function, healthy mood, healthy triglyceride levels, heart health, nervous system health, bones, joints and skin, hormone balance, blood pressure, immune function, musculoskeletal health, and the list goes on.
Dietary sources of EPA and DHA include wild coldwater fish (anchovies, salmon, herring, mackerel, tuna, and halibut), organ meats, flax, poultry and egg yolks, seaweed, and micro algae. Keep in mind flax only converts 15% to EPA and 5% to DHA, so it is important to include other sources of EPA/DHA. The average daily intake of EPA and DHA among American adults is 170 mg/ per day, falling below the minimum recommendation for therapeutic benefit of 500 mg per day. It can be difficult to attain optimal levels through diet along. High quality fish oil supplements are a great way to fill in this nutrient gap.
4) Multivitamin
Even a clean, organic diet can be lacking nutrients due to the quality of soil our food is now grown in. Because of soil depletion, crops grown in the past were much richer in vitamins and mineral than what we get today. A comprehensive multivitamin can help fill in these nutrient gaps. When choosing a multivitamin, look for one that goes above and beyond an “insurance policy” for micronutrients, vitamins and minerals, and also includes phytonutrients which boost anti-oxidant power.
5) CoQ10
Coenzyme Q10 is an important vitamin-like substance that occurs naturally in the body. It is required for proper organ function and many chemical reactions. It is found in high amounts in the heart, liver, kidneys, pancreas, and skeletal muscles. CoQ functions as an antioxidant and helps produce cellular energy. Reducing oxidative damage may help prevent neurodegenerative diseases.
Dietary sources include organ meats, fatty fish (sardines, mackeral), vegetables (broccoli, cauliflower & spinach), fruit (strawberries and oranges), legumes (soybeans and lentils), nuts and seeds (sesame and pistachio). Absorption from food is highly variable. As we age, our body makes less CoQ10. Other factors causing deficiency include genetics, drug-induced (such as statins), nutritional and absorption challenges, and certain health conditions. Recommendations for people over 40 are 100mg or greater per day. CoQ10 is rapidly depleted with statins and it is recommended to supplement with 200-300 mg/day to avoid side effects. Choose a high-quality form with antioxidants to promote stability.
To achieve optimum health, remember to build a strong foundation with a healthy diet and lifestyle, and choose to supplement where you may be needing additional support.
