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As promised in the previous blog post from Becca that covered myths around supplements, the focus of this article is on the top 5 commonly used supplements including a review of their primary benefits, food sources, and whether a supplement should be considered for each. Becca mentions the importance of a dietary assessment and blood testing to help determine whether supplements are needed - and I would also add that knowing your genetic blueprint (through our 3x4 Genetics test) is foundational to understanding how your body may be sluggish or overactive with certain pathways. —Dina
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#1: Vitamin D: the recommended daily intake is 600 IU (international units) per day
Benefits: critical role in bone health, and functions involving the heart, brain, and muscles. Vitamin D receptors are found on most cells throughout the body, indicating a likely broad role throughout various systems.
Food sources include primarily fortified products, fatty fish, certain mushrooms, and egg yolks.
Need for supplement? Common! While it is unlikely to achieve optimal levels of vitamin D through food alone, the sun is our best source. For those who live above 35 latitude (significant portion of the US) and/or avoid direct sun exposure through use of clothing or sunscreen, a supplement is likely indicated. Verify with blood work since high vitamin D levels can be toxic. A supplement in the range of 1,000-2,000 IU per day is often recommended during winter months, but more may be needed if blood levels are sub-optimal.
#2: Magnesium: recommended daily intake is 310-320mg per day (females) and 400-420mg per day (males).
Benefits: critical for muscle and nerve function, supports digestion and aids relaxation and sleep.
Dietary sources include dark chocolate, avocado, legumes, nuts and seeds, whole grains
Need for supplement? If deficient, select a specific type for targeted benefit. Magnesium threonate is often recommended for sleep, migraines, and cognitive function; magnesium glycinate is the best absorbed type and limits GI issues; magnesium citrate can help with bowel regularity.
#3: Omega-3 fatty acids – there is no current recommended daily amount for omega-3s, but the general supplement recommendation is consistently between 1,000-2,000mg per day with a focus on EPA and DHA.
Benefits: supports brain health, fights inflammation, improves health function, aids eye health and reduces dry eye.
Dietary sources include fatty fish, fortified foods, nuts and seeds. Note that plant-based sources of omega-3s contain ALA which is then converted to EPA and DHA in the body. This conversion rate is very low, so a supplement may be warranted if consumption is limited to plant sources.
Need for supplement? Quite possibly! This is an area we are learning more about. Since the overwhelming majority of adults worldwide are not getting the recommended amount through diet alone, a supplement in the 1-2 grams per day range may offer health benefits.
#4: Multivitamins
Benefits: varies based on product and what is included. Multivitamins often contain vitamin A, C, D, E, K, B vitamins, calcium, magnesium, zinc, iron, potassium, and sometimes other ingredients like herbs. They are often targeted to special groups like kids or prenatal and will include various ingredients based on the target group.
Dietary sources: a nonrestrictive diet with a focus on whole foods likely covers the daily recommended amounts for most nutrients included in a multivitamin.
Need for supplement? Unlikely and not recommended in most cases. It is better to supplement specific nutrients that are known or expected to be deficient.
#5: Vitamin C: 75 mg per day (females) or 90 mg per day (males).
Benefits: functions as an antioxidant to fight oxidative stress, supports immune system.
Dietary sources include fruits and vegetables, primarily citrus fruit, berries, bell peppers, and tomatoes.
Need for supplement? Unlikely and not recommended in most cases. High amounts of vitamin C and other antioxidants can act as pro-oxidants and reduce the body’s natural adaptation to fight inflammation and oxidative stress. Contrary to common belief, vitamin C does not prevent a cold but can reduce the duration by a day or two if taken just prior or at the onset of the cold and throughout the duration.
TLDR: In summary, the need for supplementing is individual, should be purposeful and ideally based on bloodwork or review of food intake to identify known or expected deficiencies, and guided by your healthcare team to ensure negative interactions wwith medication or other supplements are avoided.
Do you have a question about a supplement? Or are you ready for a “once over review” of your dietary pattern and supplements? Reach out to set up a Starter Session with Becca or Dina.
-Becca