Supplement Needs, Vitamin D, B12, Calcium, Folic Acid - circle of health

March 2008 - Vol 3 Issue 3

Be Supplement Savvy
We all could use a little insurance
by Michelle Gibeault Traub, R.D.

Most experts agree that the best way to get your nutrients is through a healthy, balanced diet. In a perfect world, that would be great advice. But, in our time-crunched society, getting all the nutrients you need from the foods you eat is extremely challenging. In addition, our bodies need an ample variety of vitamins and minerals every single day - even on weekends and holidays when healthy eating is not always a priority. If you know your eating habits are not quite up to par, it is not a bad idea to take a basic multivitamin as an added insurance policy that your needs are being met. In addition, pay special attention to the following hard-to-get nutrients:

Vitamin D – This vital vitamin can be made by the skin when exposed to the sun, but with the use of sunscreens and with less sun strength during the winter months, meeting your needs can be difficult. In fact, experts estimate that 50% of the population is actually deficient in vitamin D. This is especially true when you consider the limited number of food sources containing vitamin D (mainly fish and fortified dairy products). Vitamin D Requirements: Currently set at 200-400 IU, but these figures are under question and will likely increase in the near future. See also Vitamin D Requirements by Age.

Calcium – Calcium is a large mineral which means it is hard for supplement manufacturers to fit an adequate amount in your standard multivitamin. In addition, daily calcium needs are rather high. Given these two challenges, combined with the fact that the body needs vitamin D for optimal absorption, and can only absorb 500 mg of calcium at one time, means it is extra important to fit this nutrient into your diet throughout the day. Calcium is widely available in dairy products, with a cup of skim milk containing approximately 300 mg and a cup of yogurt having 450 mg. If you don’t like dairy products, or you know you simply aren’t getting enough every day, a calcium supplement that includes vitamin D like Adora Calcium can help. Calcium Requirements: 800 -1300 mg per day based on age. See also Calcium Requirements By Age.

Magnesium – Similar to calcium, magnesium is a mineral that is needed in fairly high quantities, but it is very hard to get enough from a basic multivitamin. The good news is that magnesium can be found in many different unprocessed foods including whole grains, legumes, fish, nuts, and green leafy vegetables. However, processing often strips foods of their magnesium, so if fresh, whole foods are not abundant in your diet, supplementation may be necessary. Magnesium Requirements: 350 mg per day. See also The Missing Mineral: Are we overlooking magnesium?. A high quality Magnesium supplement is available through the Adora Online Store.

Omega-3 Fatty Acids – Research is piling up on the benefits of these elusive fatty acids. They have been implicated in bone health, immunity, mood enhancement, cholesterol reduction, and decreased arthritis pain. The challenge, however, comes in the lack of food sources that contain a significant quantity of these fatty acids (primarily fatty fish, walnuts, and flaxseeds). There are no established Omega-3 requirements, but some studies show that supplementing with a gram of fish oil per day can help with the joint inflammation of arthritis. For a limited time, you can order Omega-3 Fatty Acids from the Adora Online Store.

Vitamin B-12 (for vegetarians and the elderly) – Vitamin B-12 is predominantly found in meat and fish, so vegetarians may need supplements to insure they are meeting their needs. Elderly individuals often have trouble absorbing the vitamin, so they could likely benefit from supplementation as well. Vitamin B-12 Requirements: .9-2.4 mcg per day based on age (Find more information at the NIH site).

Folic Acid (for women of child-bearing years) – Folic acid is an essential nutrient for any woman who is planning on having children. Folic acid or folate is very important to a baby’s brain and nervous system development from the time of conception. That is why folic acid has recently been used to fortify many cereals and grains. If needs are not being met by foods, supplements may be necessary. Folic Acid Requirements: 600 mcg for pregnant women, 400 mcg for other adults. (See also the NIH site)

Food First- Supplement When Needed

The use of nutritional supplements, while mainstream and steadily gaining popularity, is still controversial for many public health agencies. The American Cancer Institute recently released a report stating that they do not suggest the use of supplements for cancer prevention. They note that whole fruits and vegetables contain added cancer benefits that can not be obtained from supplements alone. The AICR does acknowledge however that supplements can be useful for other health concerns especially for those individuals whose diets are frequently deficient. To get the best information for your particular health concerns and dietary practices, they recommend consulting with a Registered Dietitian.

References

National Institutes of Health: Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin B12. retrieved 3/14/07 LINK

Supplements: The Bottom Line. American Institute for Cancer Research NEWSLETTER. Spring 2008. Issue 99. p 10.