Do we really need nutritional supplements – part 2
The article below gives a great overview about nutritional supplementation and addresses Sheila’s question from February 11, 2007. The article first appeared the May 2006 issue of Northwest Prime Time newspaper in the greater Seattle area and is reprinted with permission from Northwest Prime Time, Bastyr University and the co-author, Debra Boutin, MS, RD, CD.
Seek health-
Jess
Do we really need nutritional supplements?
Jessica Adlin, MS, CN
Debra Boutin, MS, RD, CD
A healthy balanced diet provides all the essential nutrients needed for optimal health.
Or does it?
Fifty years ago, this statement may have been closer to the truth. Today, we better understand the impacts of aging on nutrient absorption. We recognize how modern agricultural practices deplete soil of trace minerals such as iodine, selenium, chromium, and molybdenum, and how processing alters the nutritional quality of foods. For optimal health, the food choices made by those over the age of sixty may need the boost of nutritional supplements to meet all nutrient needs.
You have probably heard that as we get older, we produce less digestive enzymes and stomach acid. Additionally, our organs generally work less efficiently. This results in a reduction in the amount of nutrients we are able to digest and absorb. On top of that, as our activity level declines, we require fewer calories. So while needing fewer calories of food as we get older, the food we do consume needs to be more nutrient dense to account for the impaired nutrient absorption. Healthy food choices are more important than ever.
There are also some nutrients that simply are not available in adequate amounts. For example, vitamin D is a nutrient that we most readily get from being in the sunshine. Here in the gray Pacific Northwest, supplementing with vitamin D is important, especially during the winter months.
Many medications have side effects that alter absorption of specific vitamins and minerals. Special care must be given to ensure that additional amounts of such nutrients are consumed. So particularly for those over the age of sixty, it is challenging to obtain all nutrients from a healthy diet alone. Supplementation may be an important part of obtaining and maintaining optimal health.
So what’s a body to do?
We are all unique individuals with distinct diets and health concerns. For this reason, it is not possible to make a blanket recommendation for everyone. However, the supplements listed below can complement a healthy diet:
A high quality multivitamin and mineral supplement providing 100% of the Recommended Dietary Allowances (RDA) is a good insurance policy protecting against nutritional shortcomings. For most individuals over the age of sixty, an iron-free supplement may be most appropriate.
Omega-3 fatty acids in the form of a pharmaceutical grade fish oil can decrease inflammation and help prevent or improve a host of inflammatory-related conditions including heart disease, hypertension, and osteoarthritis.
Vitamin C, vitamin E and other anti-oxidants like alpha lipoic acid and coenzyme Q10 also help to reduce inflammation and support our immune systems. Consult with your health care provider to determine a dose best for you.
Calcium and Vitamin D are important for bone health. Supplement dosages depend on the amount of these nutrients obtained in the diet.
Specific age-related conditions:
Seniors deal with a variety of age-related health issues, and supplements may help prevent or improve many of these. Because supplements can interact with prescription medications or cause side effects, it is very important to seek the advice of a nutritionist or health care professional before taking any new supplements.
So, in a nutshell, supplements cannot replace the need for good nutrition provided by a healthy diet of fresh vegetables, fruits, whole grains, adequate amounts of protein and healthy fats. However, even in the context of a healthy diet, there are certain supplements that make a good deal of sense to take on a regular basis.
