The topic of nutritional supplements can be controversial. Some nutritionists feel we should be able to obtain all the vitamins/minerals we need through food alone, while other experts recognize that given the limitations of the Standard American Diet─SAD─many Americans consistently fall short on key nutrients.
As for the food we do eat, we must consider the reduced nutrient content of our soil, and how food packaging, shipping, processing, canning, freezing, storing and cooking practices further deplete vitamins and minerals. Now, factor in the unique stresses of modern life, as well as pollution, pesticides, and medications─even caffeine and alchol─all of which may increase our need for crucial nutrients. It becomes apparent that even the most conscientious among us may fail to obtain protective levels of vitamins and minerals through daily meals alone.
Antioxidants
Antioxidants are natural plant nutrients that prevent free radical damage in the body. Think of free radical damage as a sort of biological rusting, which causes aging, cancer, and other health consequences. Many plants and vegetables—especially the most colorful ones—are rich sources of antioxidants. Various specific antioxidant-rich foods have been shown to reduce the risk of certain diseases. For example, in a study published in the American Journal of Clinical Nutrition, researchers tracked the incidence of lung cancer among a population of more than 46,000 men over 10 years and found that those who ate the most carrots and tomatoes—rich sources of antioxidants known as carotenoids—had the lowest risk of lung cancer.
The American Medical Association made a major case for supplements in 2002. The study in question emphasized that suboptimal vitamin intake, above levels causing classic vitamin deficiency, is a risk factor for chronic diseases and is common in the general population, especially the elderly. Inadequate levels of folic acid, vitamins B(6) and B(12) are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins A, E, and C may increase risk for several chronic diseases.
The study featured in JAMA─the Journal of the American Medical Association─concluded that: "Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements."1 Here are a few very important categories:
Multi-vitamins/minerals
Chronic vitamin and mineral deficiencies are common in our society and have serious health consequences. But what's more common is insufficient daily nutrient intake, as the JAMA study noted. For example, falling short on B vitamins can cause elevated blood levels of the amino acid homocysteine─a risk factor for coronary heart disease and diabetes. Another example is failing to consume enough antioxidants for vital cellular protection. The best way to prevent vitamin/mineral deficiencies is to maintain a consistent, well-balanced diet. But to reach─and consistently maintain─optimal levels of a full range of essential nutrients, reinforce your daily fare with a comprehensive, high-quality, well absorbed multi-vitamin/mineral formula.
Antioxidants
Antioxidants are natural compounds found in foods and nutritional supplements that¬ run a frontline defense in your body against the free radicals that adversely affect your health. While free radicals are impossible to avoid, antioxidants battle the process of oxidation by neutralizing the harmful effects free radicals are famous for. Consuming enough daily antioxidants through foods and supplements may reduce your risk of many serious health issues, including cancer, cardiovascular disease, immune-system decline, brain dysfunction, and cataracts.2 Key players include Vitamins C and E, and carotenoids like beta-carotene, alpha-carotene, lutein, lycopene, and alpha lipoic acid, tocopherols—carotenoids associated with vitamin E—and Vitamin C .
Fish Oil
Oil from cold-water fish such as salmon and mackerel contains two important essential fatty acids (EFAs) commonly referred to as EPA and DHA which our bodies can't sufficiently produce, they must be supplied by diet and/or fish oil capsules. If you eat at least 3.5 ounces of wild salmon, sardines, or mackerel every day, you will net about 1 gram of these EFAs. However, few Americans consume fish daily. Fish oil is especially important for heart and brain health. Studies evaluating fish oil in connection with fatal coronary heart disease (CHD) and sudden cardiac death (SCD) have determined that it substantially cuts the risk of both up to 36%.3 Other research revealed that as little as 200 mg. of DHA per day was shown to reduce sudden death from heart attack by 50%.4 Fish oil supplementation is highly recommended for everyone. Aim for 1 to 3 grams daily.
References
1 JAMA. 2002 Jun 19;287(23):3127-9
2 http://www.pnas.org/content/90/17/7915.full.pdf
3 Am J Clin Nutr. 2008 Jun;87(6):1991S-6S
4 Pharmacol Res. 1999 Sep;40(3):211-25
