Before we begin popping pills we want to know if they make a difference in our health. Are dietary supplements necessary? We all see thousands of name brands and types of supplements, but should I make a commitment to a daily regimen? I know I don’t want to spend money on more “pills” in hopes that they will make me healthier.
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The fact is global use of dietary supplements continues to grow. More people are becoming focused on their health and food choices.
In a recent survey, half of the American population takes one or more supplements on a daily basis. We can see people want to improve their health and fill in the gaps in their diet with dietary supplements.
Dietary Supplements Defined
A dietary supplement increases the quantity of consumed nutrients. Supplements also provide nutrients not currently in a person’s diet. I will be the first to admit, my diet isn’t 100% perfect. I would guess the produce, meat and other groceries I buy do not contain all the nutrients I need for my body to thrive.
Dietary supplements come in many forms such as; tablets, soft gels, powders, liquids and capsules. Supplements can contain vitamins, minerals, herbs, fiber, enzymes, probiotics, and amino acids.
It is very interesting that the demand for dietary supplements worldwide continues to have steady growth. I would like to explore a couple myths and truths about dietary supplements. Do dietary supplements have merit?
Supplements: True and False!
Let’s look at just a couple true and false statements concerning dietary supplements.
False: I can eat all the nutrients my body needs to stay healthy.
Ugh! I once thought I could get all my nutrients right from the food that I eat! It makes sense, however it would be very difficult for me to consume that many different foods. Another concern is our food sources have been in question over the past decade as well. Consumers notice an increase in GMO’s (genetically modified organisms) used in farming and the over use of toxic chemicals. When we put everything together, it takes a toll on the actual nutrients left in our food.
Truth: Dietary supplements can promote healing after an illness.
My personal experience with dietary supplements has been a positive one. I first starting taking supplements when I was recovering from a serious digestive system illness. The conventional doctors tried for four years to diagnosis my digestive disorder. I took many prescriptions with the intention that it would hopefully put a stop to my symptoms. One of the first supplements that a holistic doctor recommended to me was a probiotic called acidophilus. After several years of getting sick immediately after eating a meal, I was deficient in more than a few vitamins and minerals. The probiotic and nutritional supplements provided healing for my body.
Specific herbs and minerals can also be used to promote healing after an injury to a bone or muscle. Calcium and magnesium are two minerals that are essential for repairing fractures and strained muscles.
False: All supplement companies desire to improve your health.
I wish this was true!! It would make shopping for supplements that much easier. The truth is dietary supplement are a huge business. Their are more faux companies selling the consumers supplements than legitimate companies. Dietary supplements are not regulated as medicine by any government program, such as the FDA. As a consumer we need to do our homework. I always like to know where the companies bio-science lab is located, and how they manufacture the supplements.
One reputable lab is Biotics Research NW Inc. This nutritional lab located in the state of Washington. The company only sells to approved health care providers.
Nature’s Sunshine was the first supplement company I was introduced to over 30 years ago. They produce quality supplements at a reasonable price. I buy all my Vitamin C here; it’s called Citrus Bioflavonoids, 500mg.
Truth: Dietary supplements replenish my body with essential vitamins and minerals.
Our bodies are very complex! The vitamins and minerals we need to keep all our systems running smoothly is fascinating! Vitamin C is a great example.
Vitamin C is a water soluble vitamin, meaning our bodies do not store up this vitamin. We can not eat large quantities of food rich in this vitamin and expect it to last more than a day. When we take vitamin C we ward off infection, inflammation and allow our bodies to repair tissues. The average person, weighing 125 lbs. or higher, needs approximately 5,000 mg of vitamin C every single day! (Please note: this is upon the recommendation of your doctor.) When our bodies operate on low Vitamin C we open ourselves up to high blood pressure, inflammation, frequent colds and slower healing.
Stop Taking Unnecessary Supplements
One of the most popular dietary supplements is a daily multi vitamin. The benefit of taking a multi vitamin is that it will provide you with a full spectrum of vitamins. The negative side to taking a multi vitamin is that it is assumed you have a big gap in your diet in ALL vitamins and minerals.
An integrative doctor, holistic dietitian, or natural medicine doctor would be able to narrow down exactly what vitamins you are deficient in. They will recommend the correct dosage you need as well.
We might consume plenty of vitamin K but not enough B vitamins. The dosage for certain vitamins would be specific to different age groups as well. One example is the need for higher doses of Vitamin B12 by menstruating women. This vitamin is necessary to keep our adrenal system, nervous system and digestive system working properly. The need for more B12 is not surprising as it is quite difficult for us to consume and properly assimilate the required amount of B12 for our bodies. (Note; look for a B12 tablet that dissolves in your mouth.)
What dietary supplements are beneficial?
Vitamin C.
Vitamin C is a vitamin that is hard to keep in our body all day long. When we take a low dose of vitamin C throughout our day, our body benefits the most. Look for citrus bioflavonoids when shopping for vitamin C. It’s healthier to take small quantities throughout your day; an example is taking 500mg, between 6-10 times in one day.
- reduces histamine levels
- fights overall inflammation in our body (think treatment for asthma, bronchial-related illness & arthritis).
- supports our immune system
- high anti-oxidant which means it fights disease
- lowers blood pressure
- linked to reducing blood uric levels and lowering risk of gout (1)
Vitamin B12.
Look for B12 in dissolvable tablets. As we age, our bodies can become deficient in this vitamin.
- nutrition for our digestion system
- aids in balancing hormones
- prevents anemia by playing a role in red blood formation
- improves our mood due to maintaining serotonin production
- boosts our energy levels
- nutrition for our brain and heart
Probiotics.
Probiotics have been part of my life for over 30 years to keep my digestive system working properly. They are living bacteria that resides in our intestinal tract.
- balances gut after taking antibiotics
- aids in breaking down sugars
- allows good nutrient absorption
- key to mental health
- repopulates good bacteria in our gut
- builds immunity
All three of these supplements were recommended by my natural medicine doctor.
Dietary Supplements Taken By the Lehr Family
In addition to Vitamin C, Vitamin b12, and Probiotics, our family takes a variety of supplements. Note, we don’t all take the same supplement. Not everyone needs to take the same daily supplement.
EHT Brain Supplement
EHT is a specific healing supplement, it is not intended to fill nutritional gaps in my diet. For instance, I take it to repair brain damage from concussions due to playing high school and college soccer as well as a car accident in my mid-twenties. It is one supplement I can see a noticeable difference within the first three months after taking it. It allows me better focus, concentration, and memory that decreases stress and anxiety in my daily life. Focus on Your Brain Health is an article that explains this particular supplement in detail. For improved focus and memory order EHT through Neora here.
Ashwagandha.
Known as the “healthy stress response herb”. Two people in our family take this supplement daily. This herb supports adrenal gland support, by lowering cortisol in our body. It reduces the feelings of anxiety as well. Check out “12 Proven Health Benefits of Ashwagandha” by Healthline. We take between 400-800mg. daily. To order: Organic India Ashwagandha Supplement, 180 count for $24.00.
Turmeric.
You’re most likely familiar with this spice! It can be taken as a daily supplement for added benefits. We take this for prevention of allergy and asthma flare-ups. It’s works wonders! Turmeric contains curciumin, which is a natural anti-inflammatory compound. The key to keeping allergies at bay is to keep your overall inflammation down. One of the best brands on the market is Gaia Herbs. We take the Gaia Herb Turmeric Supreme Allergy tablets for under $18.00.
Zinc.
My husband is the only one that regularly supplements with zinc. It boosts his immune system, reduces inflammation and reduces the risk of age related diseases. However, it’s more common that men are deficient in zinc than women. I buy Zinc through Thrive Market. Read More: “10 Benefits of Zinc for Men”.
Probiotics.
I am the only one in my family that takes probiotics on a daily basis. A quality probiotic: BioDoph-7 Plus is a probiotic that “contains 7 viable, defined microorganisms in sufficient numbers, which alter the colonization if a compartments of the host, and by that exert beneficial health effects in this host.” Each capsule contains more than 20 billion organisms at the time of manufacture. Biotics Research BioDoph-7 Plus
Powdered probiotic: Neora Prolistic Pre & Probiotic plus vitamins. These come in individual packets that you can take orally without water. I like them for travel.
Vitamin B12.
The females in the household take this supplement. Two of us prefer Biotics Research B12 Lozenges- Vitamin B6 & B12 2000 Lozenges with Folate – 60 Lozenges. One doesn’t like that flavor and likes a smaller lozenge, so she takes Thrive Market B12 Lozenges.
Vitamin D3.
Vitamin D deficiency is a common one across the United States. Our body needs vitamin D to build our immune system and fight sickness, builds our bones, and boosts our mood. Are you deficient in this vitamin? Read Dr. Axe’s article on “Vitamin D Deficiency Symptoms and Sources to Reverse it.” Vitamin D is an inexpensive supplement: Jarrow Vitamin D3 Supplement.
Supplement with Caution
I encourage everyone to speak with a professional holistic dietitian or doctor of natural medicine before taking supplements. Each one of us is different, our bodies have unique dietary needs. I caution you to please not buy the cheapest or most convenient supplement.
Save your money and your health! Therefore, find out reputable sources before taking any dietary supplements. Cheap supplements are synthetic vitamins or minerals that often contain corn, sugar and other unnecessary fillers. These type of supplement companies do not have your best interest in mind. People do not need corn, refined sugar, fillers or over processed dietary pills. I trust a small handful of companies with my health and my families health.
Are Dietary Supplements Necessary?
The majority of people will not have the resources to consume all the vitamins and minerals they need to stay healthy. Dietary supplementation of specific vitamins and trace minerals would be necessary to achieve a healthy body.
Our ancestors have been using medicinal herbs, a form of dietary supplements, to treat illness and injuries. It’s amazing that at one time, medicinal herbs were the only form medicine. Herbs are used to treat health concerns such as headaches, allergies, skin infections, fatigue and burns. Our household loves using raw garlic for boosting the immune system (great for the chickens too.)
The use of dietary supplements is a personal choice. I strongly recommend that you consult with a doctor who is has researched supplementation and is very knowledgeable in this area. You will save money and take the exact dosage your body needs to heal and function properly.
What dietary supplements do you take on a daily basis?
Pursuing better health together,
The online store, Thrive Market has very reasonable prices on their supplements. I personally have tried the Thrive Brand dissoluble Vitamin B12 tablets. My daughters like the taste of these better.
(1) – “7 Impressive Ways Vitamin C Benefits Your Body” by Ryan Raman. Healthline, April 18, 2018.