-Debra 

With all of the supplements at the grocery / health food store, it's hard to know where to spend your money. Most people don't need to take supplements, but we all know that food preferences and lifestyle choices mean that some of us may be missing out on important nutrients. Unless directed by your physician, avoid taking any single-nutrient supplements; it can be very easy to take in too much of a good thing.

 

If you feel like you eat a healthful diet, yet need something else to help assure you're well-rounded nutritionally, stick with a multivitamin and mineral supplement. Any brand will do. See below for a few more supplements that are generally worth your money.

 

Vitamin D

Vitamin D is needed to regulate calcium and phosphorus and is necessary in adequate amounts for optimum bone health. It is difficult to get enough vitamin D from food and it is estimated that the majority of Americans do not get enough of this important vitamin. Before your next physical, think about asking your physician to check your vitamin D (25-hydroxy vitamin D) level.

 

Calcium

Calcium is the most abundant mineral in our bodies. It is needed in small amounts for several functions, such as muscle contraction, but the bulk of the calcium in our body is used to form strong teeth and bones. A good rule of thumb is to consume 1,000-1,500mg of calcium each day (with out exceeding 2,500mg). Our bodies cannot absorb all of the calcium it needs at one time, so it is best to spread your intake throughout the day, having either a calcium-containing food (or supplement) 2-3 times a day.

 

Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats found in plants, and in more potent forms, in fish. The omega-3 fatty acids found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Many Americans do not get enough omega-3 fatty acids in their diet. The recommendation from the American Heart Association is to consume fish 2-3 times a week. For non-fish eaters, this translates to about 1000mg of combined EPA and DHA in supplement form daily.  

 

Glucosamine/Chondroitin Sulfate

Glucosamine and chondroitin sulfate supplements are used to slow the progression of osteoarthritis - the deterioration of cartilage between joint bones - and to reduce the associated pain. A study sponsored by the National Institutes of Health (NIH) called the Glucosamine/Chondroitin Arthritis Intervention Trial (or GAIT study), showed that the combination of glucosamine and chondroitin sulfate seems to be effective in osteoarthritis patients with moderate to severe knee pain, although not those with mild pain.

 

Probiotics

Probiotics are "good" bacteria and/or yeasts that help your body balance its own levels of indigenous bacteria and yeast. There is little evidence to suggest that probiotics, if taken daily, can prevent diarrhea, so taking probiotics at the start of a course of antibiotic treatment is the best bet. When determining which supplements to buy, be aware that the label should guarantee living organisms at the time of purchase, not just at the time of manufacture. Another approach is to eat probiotic-rich foods such as yogurt, in which the bacteria are most likely still alive.

 

Saw Palmetto

Saw Palmetto extract's principal proposed use is for benign prostatic hyperplasia (prostate enlargement or BHP).  Most, though not all, research suggests that saw palmetto can markedly improve BHP symptoms. The standard dosage of saw palmetto for the treatment of BPH is 160 mg twice a day of an extract standardized to contain 85% to 95% fatty acids and sterols.

 

Note: Before self-treating with saw palmetto, be sure to get a proper medical evaluation to rule out prostate cancer.

 

Be sure to consult with your primary care physician or Registered Dietitian for specific supplements you may/not need. 

 

Sources:  

Consumer Lab

American Cancer Society

Fragakis, AS. (2003). The Health Professional's Guide to

Popular Dietary Supplements. American Dietetic Association.