I Eat a Healthy Diet but I still take these 5 Supplements.

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Are Supplements Necessary with a Healthy Diet?

When we eat a whole, fresh, unprocessed diet, it makes sense that we would get an abundant supply of vitamins, minerals, antioxidants and other nutrients. Unfortunately, that isn’t always the case.

Even with a perfect diet, the combination of depleted soils, storage and transportation of food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment, all make it impossible for us to get the vitamins and minerals we need solely from the foods we eat. [1]

To be at our healthiest, we need to incorporate nutritional supplements. [2]

Selecting the right supplements can become confusing. The media, oversimplifying or misinterpreting studies, only adds to this confusion. One week a study will come out “disproving” a multivitamin’s effectiveness, whereas the next we will discover how important a particular nutrient is for a certain condition. How can we make sense of seemingly contradictory perspectives? I look for a pragmatic middle ground in such situations.

There are a few basic supplements that I view as “dietary insurance” to cover the nutrient gaps we aren’t getting from our food. These staple nutrients are a cornerstone in my practice. Utilizing professionals-only supplements in efficacious amounts and in their most absorbable form can be paramount for healing and repair.

For diabesity and other conditions, we often require additional nutrients. For those individuals, I strongly encourage reading The Blood Sugar Solution.

When patients ask for “just the basics,” these are the five I recommend. All supplements except the fiber should be taken with a meal, such as breakfast and dinner:

  1. A high-quality multivitamin that includes therapeutic amounts—not Recommended Daily Allowances (RDAs)—of vitamins and minerals. Note this will probably involve taking two to six capsules.
  2. 1,000 to 2,000 IU of vitamin D3 a day with breakfast. The vitamin D deficiency is epidemic, with up to 80 percent of modern humans deficient or suboptimal in their intake and blood levels. Depending on what’s in our multivitamin, I recommend taking additional vitamin D. Vitamin D3 improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes [3] and metabolic syndrome. [4]
  3. 1,000 to 2,000 mg of omega-3 fats (with a ratio of approximately 300/200 mg of EPA/DHA), once with breakfast and once with dinner. These important fats improve insulin sensitivity, lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots, and lower the risk of heart attacks. [5]
  4. 100 to 200 mg of magnesium, once with breakfast and once with dinner, ideally in the citrate or glycinate form. Over 300 enzymes in the body rely on magnesium. [6] Many people are deficient in this crucial calming mineral.
  5. PGX® fiber—taken before meals, this super fiber slows absorption of sugar and fat and makes us feel full so we eat less. One study found 5 grams of PGX® mixed with water at the start of a meal corresponded to a 34 percent increase in fullness. [7]

Additionally, we can benefit from a high-dose probiotic supplement as well as digestive enzymes before meals.

For additional nutrient support, please consider working with an integrative doctor or qualified healthcare professional to address unique nutrient needs. In the long run, we benefit more from a trained practitioner who can test and determine our specific nutrient needs rather than guessing on our own.

To complement a healthy diet, do you take a good multivitamin and/or other supplements? Share what you use below or on my Facebook fan page.

 

References

[1] Kreisberg J. Learning from organic agriculture. Explore. 2006 Sep-Oct; 2( 5): 450– 52. Review. Hyman, Mark (2012-02-28).

[2] Fairfield KM, Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA. 2002 Jun 19;287 ( 23): 3116– 26. Review.

[3] Nikooyeh B, et al. Daily consumption of vitamin D- or vitamin D + calcium–fortified yogurt drink improved glycemic control in patients with type 2 diabetes: a randomized clinical trial. Am J Clin Nutr. 2011 Apr; 93( 4): 764– 71.

[4] Ou HY, et al. Interaction of BMI with vitamin D and insulin sensitivity. Eur J Clin Invest. 2011 Nov; 41( 11): 1195– 1201.

[5] Woods MN, et al. Effect of a dietary intervention and n-3 fatty acid supplementation on measures of serum lipid and insulin sensitivity in persons with HIV. Am J Clin Nutr. 2009 Dec; 90( 6): 1566– 78.

[6] Evangelopoulos AA, et al. Nutr Res. 2008 Oct;28(10):659-63. doi: 10.1016/j.nutres.2008.07.001.

[7] Solah VA, et al. Dose-response effect of a novel functional fibre, PolyGlycopleX(®), PGX(®), on satiety. Appetite. 2014 Jun;77:72-6. doi: 10.1016/j.appet.2014.02.021. Epub 2014 Mar 13.

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Relephant Reads: 

The Differences Between Food-Based & Synthetic Supplements.

Are Multi-Vitamins & Supplements Good For Us?

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Author: Mark Hyman 

Editor: Rachel Nussbaum

Photo: Google images for reuse

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anonymous Sep 1, 2015 9:04pm

What are therapeutic amounts for the vitamins in a multivitamin?

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Mark Hyman

Mark Hyman, MD, believes that we all deserve a life of vitality—and that we have the potential to create it for ourselves. That’s why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.
Dr. Hyman is a practicing family physician, a nine-time #1 New York Times bestselling author, and an internationally recognized leader, speaker, educator, and advocate in his field. He is the Director of the Cleveland Clinic Center for Functional Medicine. He is also the founder and medical director of The UltraWellness Center, chairman of the board of the Institute for Functional Medicine, a medical editor of The Huffington Post, and has been a regular medical contributor on many television shows including CBS This Morning, the Today Show, CNN, The View, the Katie Couric show and The Dr. Oz Show.
Dr. Hyman works with individuals and organizations, as well as policy makers and influencers. He has testified before both the White House Commission on Complementary and Alternative Medicine and the Senate Working Group on Health Care Reform on Functional Medicine. He has consulted with the Surgeon General on diabetes prevention, and participated in the 2009 White House Forum on Prevention and Wellness. Senator Tom Harkin of Iowa nominated Dr. Hyman for the President’s Advisory Group on Prevention, Health Promotion, and Integrative and Public Health. In addition, Dr. Hyman has worked with President Clinton, presenting at the Clinton Foundation’s Health MattersAchieving Wellness in Every Generation conference and the Clinton Global Initiative, as well as with the World Economic Forum on global health issues.
Dr. Hyman also works with fellow leaders in his field to help people and communities thrive—with Rick Warren, Dr. Mehmet Oz, and Dr. Daniel Amen,he created The Daniel Plan, a faith-based initiative that helped The Saddleback Church congregation collectively lose 250,000 pounds.  He is an advisor and guest co-host on The Dr. Oz Show and is on the board of Dr. Oz’s HealthCorps, which tackles the obesity epidemic by educating American students about nutrition. With Drs. Dean Ornish and Michael Roizen, Dr. Hyman crafted and helped introduce the Take Back Your Health Act of 2009 to the United States Senate to provide for reimbursement of lifestyle treatment of chronic disease. Dr. Hyman plays a substantial role in a major documentary, produced by Laurie David and Katie Couric, called Fed Up (Atlas Films, September 2014)which addresses childhood obesity. Please join him in helping us all take back our health at his website, follow him on Twitter and on Facebook and Instagram.