When or if to take a Multi-Vitamin

Do you have to take a Multi-Vitamin? Can you just get all you need from your food? If you have no stress, grow your own food in high quality soil, and have a wonderful digestive tract, you may not need any other support.

A multi-vitamin and supplements do not replace quality food. It’s purpose is more of an insurance plan, in case you didn’t eat all the veggies or nutrients you needed for that day. Remember the body is brilliant and will figure out a way to keep you running. However, over time it will run out of steam if it doesn’t get the necessary nutrients.

Last week we discussed which supplement company and expert do you trust. Some research states it is difficult for your body to absorb vitamins and minerals together especially in a synthetic form. The American Journal of Clinical Nutrition reports that food has its own natural synergy, and “think food first” before you grab supplements. The food synergy concept supports the idea of dietary variety and of selecting nutrient-rich foods. The more we understand about our own biology and that of plants and animals, the better we will be able to discern the combinations of foods, rather than supplements, which best promote health.

Congrats if you have found your synergy! If you are working towards more balance, here are a few quality supplements to add in. We recommend to add in one supplement at a low dose at a time, then add in the next supplement to observe any changes in your body.

Why some supplements are supportive:

1. Omega 3’s: Most people eat higher Omega 6’s and less Omega 3. When the ratio is too high for Omega 6, this can create more inflammatory responses in the body. Minimize oils that are high in Omega 6’s: Safflower, Canola, Sunflower, Corn, Cottonseed, Sesame, Peanut, Soybean. Add in high quality Fish & Fish Oil: This company has a fermented Cod Liver Oil that I am personally going to give a try. Also, there fish selection looks amazingly delicious.
2. Magnesium: Magnesium is one of the most deficient minerals in many people. Add in the form of magnesium glycinate for best absorption.
3. Vitamin D3: Vitamin D’s active metabolic form in the body is a molecule called 1,25-dihydroxy vitamin D. Vitamin D3 is made with the assistance of a cholesterol-like molecule found in the skin and activated by sunlight, with the assistance of the liver and kidney. Through a very complex process, vitamin D3 (cholecalciferol) then becomes a hormone and affects the function of every cell. Vitamin D3 has been recommended more often due to the increase in osteoporosis and heart disease. The amount of sun people are exposed to can be related to working inside and using sunscreen.

There are many other quality supplements to experiment with, such as digestive enzymes, Probiotics, Vitamin C, and Vitamin B-complex to name a few. Before you start taking an arsenal of pills, build a solid foundation with your food, water, and tools to balancing stress. This synergy is the most important for all of us to live quality lives.

Keeping it easy & breezy,
Heather Fleming, C.C.N.

Photo by: kanenas.net