Friday Favourites: Dietary Supplements

I try to get most of my nutrients by eating actual food.

But let's face it, sometimes that is just not possible so I like to think of supplements as insurance.  Like any other insurance, it pays to shop and around.

I am not an expert in the area of supplementation, but I have learned a few things in my years working with other health professionals and through my own experience.  Here are a few questions to ask when looking for supplements:

• What is the bio-availability of the vitamin?  You want a supplement that can be readily used by the body.
• How has the product been tested?  Who tested the product?
• Has it been endorsed/recommended by respected experts?
• Is it all natural?
• Are there any side effects to taking the supplement?

Remember that dietary supplements not always regulated, so do you homework.   A great place to start is NutriSearch.  They are an independent research company that tested over 1500 different supplements.  Their comparative guide is less than $20 and in my opinion, a great investment.

Here are my top three vitamin brand picks.

4 Ways to Fight Fatigue

It happens to all of us.

Detoxing and Cleansing

My friend Leanne @ Healthful Pursuit was discussing cleansing on her blog the other day.  I have written about detoxing before, but I thought I would dig a little deeper.

Coping with Chronic Pain, Part 5: Supplements

Some additional supplements that could be helpful

Next up in the Chronic pain series, I am going to talk about...

Supplements

Much like diet, there are many different thoughts out there about how supplements can improve your chronic pain, which ones are effective or if they make any difference at all.

I have found certain supplements to be quite beneficial and am going to share them with you today.  

As I mentioned, there are many different brands out there to choose from and it can be confusing.  I have usually found success trying the mid-range priced supplements. However, you may have to try out a few brands to see which one is right for you.   We all have a budget, and taking a cocktail of daily supplement can be costly, so keep that in mind as well.

Remember that they may or may not work for you.  I am not a supplement expert. Talk with your doctor and/or naturopath to learn about the different options to see what is right for you.

• Mulitvitamin - This is great insurance for the days that you may not be able to get all the nutrients that your body needs (I know many of you have other issues such as digestive problems and IBS).  Adding a Probiotic can help with this as well.
• MSM - This can be very helpful for those with joint pain and inflammation. Although these are not present in fibromyalgia, I have found this supplement has been very beneficial to me.
• Relora - Expert believe this helps reduce excess cortisol (the stress hormone) in the body.  Many chronic pain sufferers have a great deal of tension and this herb has truly offered me some relief.
• Omega 3's - Many people know that omegas contribute to healthy brain function, but some professionals feel it is helpful in treating lupus, colitis and arthritis.
• Tumeric - Another herb that is believed to aid in inflammation.  I have found it very effective in combination with MSM.

Are you currently taking supplements?  Which ones work best for you?

Stay Healthy, 

Tracy

Vitamins 101, Part 2

Source

Here is part 2 of my quest to take the mystery out of vitamins, why we need them and what they do for our bodies.

And now we move on to the fat-soluble vitamins...

Vitamin D (Calciferol) - The most important role of this vitamin is to maintain calcium levels in the blood. Vitamin D helps increase calcium absorption from food and reduces urinary calcium loss. It is also necessary for healthy bones and teeth. The majority of vitamin D is created by a chemical reaction between the sun and your skin. Other sources include cod liver oil, egg yolks and butter.

Vitamin E (Alpha Tocopherol) - It is an antioxidant that protects cell membranes and other fat soluble parts of the body from damage. Vitamin E promotes a healthy immune system and may help to ease muscle cramps. It can be found in nuts, seeds, and whole grains.

Vitamin K (Phylloquinone) - This vitamin is needed for proper bone formation and blood clotting. It does this by helping the body transport calcium. Sources of vitamin K are leafy greens such as kale and spinach, soybean oil and olive oil.

Keep an eye out for Minerals 101 in future posts!

Tracy

Source: Truestar Health

Vitamins 101, Part 1

Source

It seems like we have been waiting a long time for a warm, sunny day like this.

I looked outside and thought, "I need to get out there in the sunshine and get my vitamin D."

That got me thinking about vitamins.

Most of us know that we get vitamin D from the sun, but do we even know what vitamin D does in our bodies? In fact, do we even know what any vitamin does for our bodies?

Well, I thought I would use the next few posts to demystify vitamins starting with the ABC's:
Source: Truestar Health

Vitamin A (Retinol) - A fat soluble vitamin that maintains eye health and helps our cells reproduce normally. It is also vital in embryo and fetus development as well as normal reproductive function. Vitamin A is found in liver, dairy products and cod liver oil.

Vitamin B Complex - This refers to all the water soluble vitamins, except for Vitamin C.

• B1 (Thiamine) - Required to process fats, carbohydrates and protein. Nerve cells also require vitamin B to function normally. It can be found in whole wheat, beans and peanuts.

• B2 (Riboflavin) - Needed to process fats and amino acids and also to activate vitamin B6 and folic acid. It helps the body convert carbohydrates to fuel. Good sources of vitamin B2 are dairy products, meats and eggs.

• B3 (Niacin) - Needed to release energy from and form fat from carbohydrates. It also helps process alcohol. Vitamin B3 is found in meat, peanuts and fish.

• B5 ( Pantethine) - Essential in producing, releasing and transporting energy from fat. The synthesis of cholesterol depend on vitamin B5 and it also activates the adrenal glands. Good sources of vitamin B5 are liver, yeast and salmon.

• B6 (Pyridoxine) - Master vitamin for processing amino acids. It is also needed to make hormones, serotonin, melatonin and dopamine. You can find vitamin B6 is bananas, potatoes and lentils.

• B12 (Cobalamin) - Vital in nerve cell activity and DNA replication. Vitamins B6 & B12 act together to control homocysteine levels. Excess homocysteine is associated with an increased risk of stroke and heart disease. Sources of vitamin B12 are poultry, eggs and dairy products.

Vitamin C (Ascorbic Acid) - A water soluble vitamin that is important for many metabolic reactions in the body. Vitamin C is an antioxidant that promotes a healthy immune system. It can be found in strawberries, citrus fruits and broccoli.

Stay tuned for Part 2!

Tracy

You Ask, I Answer!

Q: What is the Glycemic Index?

A: This is a great question! The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The index compares the blood sugar response to a particular food with the body’s reaction to pure glucose (sugar), which is given the value of 100.

Low GI = 55 or less
Medium GI = 56 – 69

High GI = 70 or more

Q: I exercise regularly and try to eat right, do I really need to take a multivitamin?

A: What a great question! People are taking supplements more than ever including 100 million Americans and over the half the Canadian population. Although it is recommended, it is often difficult to get all the nutrients we need from food alone. Here are a few things to consider to see if you are a candidate for a daily multivitamin:


Poor Dietary Habits - Despite our effort to eat a healthy balanced diet, many people are not eating a wide enough variety of foods to get all the vitamins they need

Are you over 65? - This populations is greatly at risk for nutritional deficiencies. Many older adults so not get enough nutrients from food or are unable to utilize them due to disease or sickness

Are you taking Medications? - many prescription and over the counter medications increase our need for certain vitamins and minerals. Please consult with your doctor or pharmacist.