Which vitamins, if any, should I be taking?

Have you ever wondered if you should be taking vitamins or other supplements? If you are taking the right supplements? If perhaps you are taking too many, or the wrong supplements? Why there are so many different supplements? If there is a supplement out there that could help with your specific health concerns?  You may be thinking “which vitamins, if any, should I be taking?”

Canadians spent more than 1.5 billion dollars per year on supplements, yet the world of supplements can be tricky to navigate. Not only are there thousands of different supplements available, everything from vitamins and minerals to probiotics, digestive enzymes and adaptogens, there are also hundreds of different brands, which can vary significantly in price and quality. 

The supplement industry is largely unregulated. Supplements sold in Canada must be licensed by Health Canada and have a Natural Product Number (NPN), however, Health Canada does not generally test products or inspect production facilities. Choosing the first thing you see or the cheapest price is not usually the best option. Not only could it not contain exactly what it states on the package, the type or source of the vitamin, mineral, etc. may not be of the highest quality or in a form that is easily absorbed. Take magnesium for example. One of the cheapest forms of magnesium is magnesium oxide, which has been found to have a very low absorption rate and is used primarily as an antacid.  Magnesium oxide will not raise magnesium levels or improve sleep as compared to other forms of magnesium, such as magnesium bisglycinate. 

Due to the lack of regulation in the supplement industry, many companies choose to be tested and certified by a third party, such as NSF international, who verify the purity and safety of each batch of supplements produced. Supplements certified by NSF are high quality, and are typically the brands found in health food store and naturopathic clinics as compared to drug stores. I typically recommend that clients purchase their supplements through Fullscript, a practitioner grade supplement dispensary that only carries the highest quality supplements that are third party certified. 

When it comes to choosing supplements, everyone’s needs are unique. Someone in their 20s is typically going to benefit from different supplements than someone in their 70s. Someone trying to increase their energy or improve their sleep will need something different than someone with digestive issues or insulin resistance. For this reason, I always recommend speaking with a health care professional (such as a nutritionist or naturopath) about your specific health concerns and goals to determine what type of supplements to take, as well as which brands are recommended. 

With that said, there are a handful of common supplements that individuals who fall into a few different groups often benefit from taking, which I have listed below. This list is very general, and is not to be taken as medical advice. It is important that you always speak with a qualified health care professional before starting any new supplements. 

Vitamin D

Vitamin D is commonly referred to as the sunshine vitamin. It is synthesized in the skin with exposure to sunlight. In Canada, particularly during the colder months, we do not spend enough time outdoors with our skin exposed (without sunscreen) to synthesize adequate vitamin D. There are some foods that are fortified (such as milk), however, this usually is not enough to meet the recommend daily intake. Supplementation of Vitamin D is therefore recommended for most Canadians by Health Canada. 

Omega 3

Omega 3 is an essential fatty acid that must be consumed as or body cannot synthesize it. It is found in highest concentration in fatty fish (such as salmon, herring, and sardines) and seeds (flax and chia seeds). Omega 3 fatty acids are important for brain health, heart health, cardiovascular health, insulin sensitivity, and more. Omega 6 fatty acids are also essential; however, they are abundant in food (especially processed foods) and we get more than enough. Furthermore, when the ratio of omega 6 to omega 3 is too high, it can be inflammatory. The ideal ratio of omega 6 to omega 3 is between 4:1 and 1:1, with the typical range being closer to 16:1. 

There are several different types of omega 3 fatty acids, include EPA, DHA and ALA. ALA is found predominantly in plant-based foods, with EPA and DHA found predominantly in fish and algae. ALA can be converted to EPA and DHA in the body, however, the conversion rate is generally low. Therefore, those who are vegan/vegetarian, or who does not eat 2-3 servings of fatty fish per week, may want to consider an omega 3 supplement. For those who are vegan/vegetarian, there are algae-based supplements available, which happens to be where fish get their omega 3!

Vitamin B12

Speaking of vegans, B12 is a supplement that most, if not all vegans should be supplementing with as B12 as it is found predominantly in meat, eggs and dairy. Chlorella is also a good source of vitamin B12. Unlike iron, B12 is water soluble and is not toxic in excess, however, it is easy to have your B12 routinely checked when you have bloodwork completed. Aside from those who consume a plant-based diet, vitamin B12 deficiency is most common over the age of 60.  

Iron

A large percentage of women of childbearing age have low levels of serum ferratin and require an iron supplement. However, iron is toxic in excess so it is important that you always have your blood levels tested and speak to your doctor before supplementing. Re-checking your blood levels every few months while supplementing is also recommended to see if it is helping, and ensure you are not over-supplementing.

Calcium 

While most people get adequate calcium through their diet, there are a few groups who need to pay extra attention to ensure they are consuming enough. These include people who do not consume dairy (or fortified non-dairy products), teenagers, and women over the age of 50 who require additional calcium (along with magnesium) to maintain their bone strength post menopause. Calcium is found in the highest quantities in dairy, fortified plant-based milks, chia seeds, sesame seeds, broccoli, tofu, leafy greens, sardines and almonds.  The recommended daily intake for adults ages 19-50 is 1000 mg per day. Tracking your food intake in an app. such as My Fitness Pal or Cronometer for a few days is a good way to determine whether you are consuming adequate calcium.

Magnesium 

Although magnesium is abundant in whole unprocessed foods, such as leafy greens, whole grains, legumes, dark chocolate, and seeds, it is a common deficiency due to the trend towards more processed foods. Taking a magnesium supplement does not make up for a poor diet. However, there are a few instances that can warrant a magnesium supplement. Generally, if you are taking a calcium supplement it is best to also supplement with magnesium (2:1 ratio) as they work synergistically, and too much calcium without magnesium can disrupt the balance. Many people also find benefit from taking magnesium to help with sleep (bisglycinate), constipation (citrate), and cognition (threonate). 

Immune health 

There are several supplements that can be beneficial if you are sick, getting sick, or around others who are sick. These are not supplements that most people need to take regularly, and their effect will be minimal if you are not also focusing on healthy foods and lifestyle habits. Supplements that can be beneficial for immune health include zinc, N-Acetyl-L-Cystine (NAC), vitamin C, quercetin, elderberry, vitamin D and high quality medicinal mushrooms. As stated previously, always consult with a health care professional prior to supplementing, especially if you have a health condition or are taking other supplements and/or medications. 

Common supplements that may not be necessary

As a nutritionist, I have seen a lot when it comes to supplements. I often get lists of supplements that clients have piecemealed together over the years. Often times they are unnecessary, not addressing their health concerns, low quality, the wrong type, the wrong dose, or contraindicated with their medication. 

One of the supplements I see clients taking most often is a generic brand of multivitamin. While there is typically no harm in doing so, in most cases it is doing very little and there is no need to take it. If you are pregnant or breastfeeding a high quality prenatal multi-vitamin (such as this one) is essential. However, most multivitamins otherwise contain very small amounts of a wide range of vitamins and minerals. The dose is too small to be therapeutic or come close to meeting the recommended daily intake. Furthermore, most cheap generic brands contain low quality ingredients, fillers, artificial colors, and other unnecessary additives. It is far more beneficial to work on your diet to ensure you are getting as much as possible from food, and supplement more specifically with anything that you might be missing. 

I rarely recommend traditional multivitamins, but I do use and love Athletic Greens (AG1) which contains therapeutic amounts of 75 high quality (third party tested and NSF certified) vitamins, minerals, pre and probiotics, phytonutrients, digestive enzymes, adaptogens and more. If you are interested in trying Athletic Greens you can receive 5 free travel packs and a year’s supply of Vitamin D3 and K2 using this link. 

The other supplement I see a lot of clients taking is a probiotic. Again, there is generally no harm in taking a probiotic supplement, but in many cases,  it is a waste of money. Most probiotics have not been tested to see if they can make it past the acidic environment in our stomach. As well, if we are not eating an abundance of prebiotic rich foods (whole, unprocessed plants), there is no reason for the beneficial gut bacteria to remain in our colon (whether we take a probiotic or not). What we eat has been found to make the biggest difference in our gut health. With that said, certain types of probiotics can be beneficial to take for short periods, such as during and after a round of antibiotics. However, you will want to ensure it is high quality and you are taking the correct strain.  

In Summary

Supplements can be helpful, but they will not make up for a poor diet and unhealthy lifestyle habits. Additionally, supplements alone are not going to help you balance your hormones, sleep better or lose weight. Supplements are meant to support good nutrition and lifestyle habits, filling any potential gaps. Over supplementing can actually be counterproductive and in some cases unsafe. As I mentioned previously, it is important that you always consult with a qualified health care professional prior to starting any new supplements. 

If you are looking for guidance on how to optimize your diet to include all or most of the nutrients you need, address your specific health concerns, and determine which supplements could help, please book a free consultation to learn more about the services I offer at Panorama Wellness Group.