You may have heard the phrase, “If you eat a healthy diet, then you don’t need to take supplements.” If you eat a whole foods diet, with plenty of nutrient-dense fruits and vegetables, whole grains, lean protein, and healthy fats every day, then it may be possible to get what your body needs from diet alone. However, the reality is that most people don’t eat healthily on a daily basis. Fast foods and processed foods are prevalent in our diet and these foods are typically devoid of nutrients. Furthermore,there are a number of factors that actually deplete nutrients from our bodies such as stress, environmental toxins and the use of prescription medications.Nutritional supplements are necessary not only to make up for dietary defi ciencies and depletion, but to achieve optimum health and help prevent chronic disease. But keep in mind that supplements are intended to complement, not replace, a healthy lifestyle.
CREATING YOUR SUPPLEMENT PROGRAM
There are so many different supplements available and if you took everything that sounds benefi cial, you could end up popping pills all day long, which is not necessary to achieve good health. It is important to fi rst look at your diet, lifestyle, and health
PRINCIPLES OF SAFE SUPPLEMENTING
needs when determining what supplements to take. There are a few supplements that I consider “foundation supplements.” These supplements, which include multivitamins
and minerals, green foods, and essential fatty acids, should be considered by most people as they offer broad health benefi ts.Multivitamins and Minerals It is my professional opinion that almost everyone can benefi t from taking a daily multivitamin. As noted above, even if you eat a healthy diet, you could be lacking in certain nutrients. Aside from diet, there are many factors that increase your need for vitamins and minerals, such as smoking, use of prescription medication, intense exercise, stress, and certain medical conditions such as osteoporosis, heart disease, alcoholism, and malabsorption diseases (celiac and Crohn’s diseases). Those on a strict vegetarian diet may also have diffi culty in getting enough essential nutrients from diet alone.
Taking a daily multivitamin ensures that your body gets all the essential nutrients it needs to function optimally. Think of a multivitamin as a form of “health insurance.”
Since our nutritional needs vary with age and lifestyle factors, it is important to look for products designed for your particular needs. For example:
• Children who are picky eaters could be lacking in various nutrients, such as vitamin C and iron. Those with developmental issues may benefi t from essential fatty acid
supplements.
• Teenagers who don’t eat a healthy diet (too much fast food) may be lacking in vitamins.Growing teens also require extra calcium to build strong bones.
• Women of child-bearing age may need extra calcium and iron, especially if they have heavy menstrual cycles.
• Higher amounts of folic acid—to reduce the risk of birth defects—are recommended for women who plan to get pregnant.
• Women who are pregnant or lactating should take a prenatal supplement, which contains higher amounts of nutrients needed to support a growing baby and the increased demands of breast-feeding. These supplements also contain lower amounts of vitamin A as it can lead to birth defects in high amounts (greater than 5,000 IU daily).
• Athletes require extra antioxidants to compensate for free radicals generated during intense activity.
• Seniors require extra calcium and vitamin D to protect the bones. Vitamin B12 and other B vitamins may be defi cient in older individuals depending on diet, medical
conditions, and prescription drug use.
• Seniors should not take products containing iron unless advised by their doctor.
Green Foods
Most people fi nd it diffi cult to consume the recommended seven to 10 servings of fruits and vegetables per day that provide our primary dietary source of vitamins and minerals. To complement your diet, you may want to consider taking a green foods supplement. Green foods such as chlorella, spirulina, barley grass, and wheat grass provide vital nutrients such as antioxidants, minerals, and fi bre, which can help boost energy levels, support detoxifi cation, and enhance well-being. There are many green food supplements on the market, which vary in composition. greens+ is one of my top recommended brands as it contains the highest quality ingredients and has been clinically studied. You can add your greens+ to your morning protein shake, or mix with juice or water. For best results, it is important to take this product daily.
Essential Fatty Acids (EFAs)
EFAs are good fats that are essential for health throughout life. They are required for growth and development of the brain, nervous system, adrenal glands, sex organs,
and eyes. They maintain the health of cell membranes, produce hormones and brain chemicals, and regulate various cell processes. The body cannot make EFAs, so they must be obtained through diet or supplementation.The two main classes of EFAs are the omega-3s and omega-6s. Most people get adequate omega-6s as they are found abundantly in vegetable oils. Omega-3s are present in fi sh and, to a lesser extent, in some plants (fl axseed and leafy green vegetables). Omega-3 defi ciency is thought to be quite common, and supplementing with omega-3s offers a number of health benefi ts, such as reducing the risk of heart attack, and improving brain function and skin health.Omega-3 supplements are also recommended for women who are trying to get pregnant or who are pregnant as these good fats are essential to the growing brain, eyes,and nervous system of the baby.Fish oil provides the highest amount of omega-3s. Look for a pharmaceuticalgrade,cold-pressed fi sh oil from a reputable manufacturer. Those who cannot tolerate fish oils can take fl axseed or hemp oil. The usual dosage for omega-3s is 1–3 g daily.There are specifi c formulas for children with improved taste and texture.

TIPS ON SELECTING SUPPLEMENTS
There are many factors to consider when choosing a supplement. Before choosing a product, consider my list below of do’s and don’ts.
Do’s
• Research your options—consult with your pharmacist or health care provider and find out as much as you can about the products you are considering. In particular ask if there are any possible interactions with medications or side effects.
• When buying a multivitamin, look for one that contains a complete array of essential vitamins, minerals, and antioxidants in one formula. This will keep the amount of pills you take to a minimum and will also be easier on your budget. Depending on your diet and needs, you may still need to take additional vitamin C, E, and calcium as it is diffi cult to fi t all of these nutrients into one tablet.
• Buy from a reputable manufacturer. Ask your pharmacist or health food store adviser for a recommendation.
• Remember it may take four to six weeks or longer to notice benefi ts, and some supplements that are taken for prevention may not offer benefi ts that you can feel.
• If you are pregnant, nursing a baby, or have a chronic medical condition, be sure to consult a nutrition specialist before purchasing or taking any supplements.
• Read the labels carefully. Look for an expiration date and make sure the product is in good date. If there is no expiration date on the label, don’t buy it.
• If you have questions about a certain brand, call the manufacturer and ask your questions.
Don’ts
• Don’t take supplements with sugar, starch, corn, wheat, iron, dairy, salt, artifi cial flavourings and colourings (dyes), and preservatives. These are unnecessary ingredients
that can cause allergic reactions in some people.
 • Don’t choose a supplement based on price. Some vitamins are more expensive due to company marketing and advertising costs and are not necessarily made with better
ingredients.
• Don’t continue to take a supplement if you have a bad reaction, such as prolonged upset stomach or rash.
• Don’t stop taking a prescribed drug or substitute a supplement for a prescribed drug unless under the advice and supervision of your health care provider.
• Don’t take a higher dosage of a product than is recommended on the label unless advised to do so by your health care provider.