Walking through the health supplements aisle for the first or fiftieth time can be confusing and overwhelming. Even if you eat a healthy diet it can be difficult to get the recommended daily amount of some nutrients. Investing in a strong nutritional foundation supported with quality daily vitamins and supplements is part of a preventative medicine plan to stay healthy and vibrant.
The following are the top three daily vitamins and supplements worth your hard-earned dollars for daily support of your health and wellness:
Number 1: A good multivitamin with minerals
The purpose of the multivitamin/multi-mineral supplement is to protect our bodies from everyday wear and tear and to help support our metabolism.
Ideally, we are getting much of what we need from food that is varied in its selection of vegetables, grains, beans, nuts and lean meats.
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When making a multivitamin selection, look for vitamins A, D, K and E as well as folate and the trace minerals such as zinc, selenium and chromium.
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Number 2: Probiotics
Probiotics are another good foundation supplement. Ever heard the saying, ‘Constipation is illegal? For so many reasons this is true.
A good probiotic (emphasis on good) muscles out the bad bacteria and in doing so improves bowel movements and aids in digestion.
Look for a probiotic drink, pill or even yogurt high in probiotics.
Good gut bacteria can help us lose weight, decrease pain associated with inflammation as well as make some nutrients and vitamins that we need.
RELATED: 7 Real Benefits Of Probiotics (More Than Digestion!)
Number 3: A supplement high in omega-3 fatty acids
This includes fish oil, green mussel oil extracts, calamari oils and plant-based sources.
Many benefits such as improved heart health, thinking and memory can be received from eating two servings of fish per week.
But for some, taking the supplement is easier and more convenient.
Also, studies indicate a decrease in inflammation related to arthritic pain and asthma in some individuals. Store your omega-3 fatty acid supplement in the fridge or freezer to keep them from turning rancid.
Important Tips
Before taking any supplement you should check with your physician. Take all supplements with food to increase absorption and decrease the risk of an upset stomach. Also, buy from a trusted source.
Remember, the best way to supplement is with food that includes a rainbow selection of vegetables, lean meats and healthy fats.
Dr. Smith is the founder of Smith Wellness Solutions a functional medicine clinic. Dr. Smith develops personalized, patient specific treatment protocols designed to reverse, stop or prevent the disease and its related symptoms. Besides conventional medical training as a medical doctor, Dr. Smith holds two fellowships in integrative medicine from the prestigious University of Arizona Center for Integrative Medicine and the Metabolic Medicine Institute in Anti-aging, regenerative and functional medicine.
Buyer Beware: Your Supplements May Have Unsafe Ingredients
Search the internet or turn on the TV and you’re likely to come across a celebrity-endorsed supplement touted to be “totally safe,” “all-natural,” or “without side effects.”
Because it’s a celebrity, we assume they’ve used the product, and we believe “it must really be safe.”
The truth is, the celebrity is only used to gain our trust and sell the product. Moreover, the product may contain ingredients that are anything but safe and may cause harmful side effects.
Today's dietary supplements are not only vitamins and minerals: herbs and botanicals, amino acids, enzymes, and many other ingredients can be found in them.
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Dietary supplements are complex products that come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars.
While many dietary supplements meet the Food and Drug Administration’s (FDA) standards for safe ingredients, some companies knowingly distribute and sell dangerous or otherwise illegal products that put consumers at risk.
Unlike drugs that must prove safety and effectiveness before marketing, dietary supplements do not require premarket review or approval by the FDA.
However, to help ensure the identity, purity, strength, and composition of dietary supplements, the FDA has established good manufacturing practices (GMPs).
These GMPs are designed to prevent the inclusion of the wrong ingredient, the addition of too much or too little of an ingredient, the possibility of contamination, and the improper packaging and labeling of a product.
The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. But this means that consumers may unknowingly consume dangerous ingredients before the FDA identifies them as unsafe.
To solve this problem, the FDA recently unveiled its new Dietary Supplement Ingredient Advisory List, a rapid-response tool meant to quickly alert the public when the FDA identifies ingredients that do not appear to be lawfully marketed in dietary supplements.
Consumers may wish to avoid buying and using products marketed as dietary supplements containing ingredients on this list.
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How to be a smart supplement shopper
Think twice about chasing the latest headline. Sound health advice is generally based on research over time, not a single study touted by the media.
When searching for supplements on the internet, use noncommercial sites such as the National Institute of Health, Food and Drug Administration, or United States Department of Agriculture, rather than depending on information from sellers.
Learn to spot false claims. If claims sound too good to be true, they probably are. Be mindful of product claims such as “works better than medicine,” “totally safe,” or has “no side effects.”
Other red flags include claims about limited availability, offers of "no-risk, money-back guarantees," and requirements for advance payment.
Be aware that the term “natural” doesn't always mean “safe.”
Ask your healthcare provider if the supplement you’re considering would be safe and beneficial for you.
Always remember – safety first!
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
