To Supplement or Not To Supplement...

...if only the question were that simple.

Of course the ideal is that we all eat exactly the right combination of healthy whole foods to give our bodies the right balance of protein, carbohydrates and fat, as well as all of the vitamins and minerals that it requires to operate at it's optimum capacity.  This would mean that we wouldn't need to supplement in the traditional sense at all (no vitamin pills etc.) because really we'd be supplementing our diet with the correct foods, in the correct amounts, at the correct times.  There are few among us that have the knowledge, time, or left over brain capacity to get this right.

So most of us need to supplement with vitamin and mineral pills.... but it gets a little tricky.

For example: in order to absorb Calcium correctly we need half the amount of Magnesium, sufficient amounts of Vitamin D and we need to watch our Phosphorus levels because Phosphorus and Calcium compete for absorption in the body.  I know - you thought putting together IKEA furniture was complicated. 

So when someone is suffering from Osteoperosis it is rarely just because they aren't getting enough Calcium, and more often than not because they are getting too much Phosphorus.  

Besides from a bad diet, there are other certain circumstances that call for supplementation too - sometimes our bodies just don't absorb or process a certain substance as efficiently as it should - or we might have an illness, or be stressed, or pregnant, or recovering for surgery... all times when supplementation of a certain vitamin or mineral will help or perhaps be necessary.  Sometimes, if we are knowledgeable enough we can supplement through diet (sprinkling wheat germ on cereal, in smoothies or in baking instead of taking vitamin E).

Clearly everyone's supplementation needs are different - but here are my basic recommendations that I think can apply to most of the masses (don't you love being referred to as the masses?):

There are 2 major problems for most people stuck on an Industrialised Western Diet (if you eat MacDonalds, fried food or diet pop then I'm pointing my finger at you), first of all processed foods are overwhelmed with Phosphorus - and too much phosphorus throws so many of the other subtle interaction between minerals into turmoil. 


Second, and far more disturbing, is that our bodies could be getting the correct amount of certain vitamins and minerals at some meals, but because our insides are so f*cked from all the bad sh*t we've put in there (fast food, processed meats & cheese, alcohol, diet pop) that our intestines and digestive system are not working at a high enough standard to actually get the vitamins and minerals out of the good food.  Isn't that gross?!  Think of it like your shower head, when it gets all clogged up from the crap in the water that comes through it that eventually when you try to shower the water can't get through properly and spurts in all the wrong directions.

So first ~ stop eating processed and refined foods.

~ a general multi vitamin is a good start - you want to look at what the non-medical fillers are and get as natural a pill as possible (this will unfortunately be more expensive) - it would be good to have selenium, potassium and zinc as well as all the big names

~ take a time released Vitamin C pill - otherwise the Vit C will be in and out of your system in 2 hours ish

~ choose a Vitamin B complex (you need to take all your Vit B's together to work at their optimum) but here's a warning - it will turn your urine an awesome shade of radioactive yellow

I take all of the above with breakfast - Vit B gives you an energy boost so morning time is perfect and both are best taken with food

~ unless you eat a lot of seeds and/or fish then you need to take a fish oil supplement in order to get enough Omega 3

~ finally before bed take a Calcium and Magnesium pill (ration 2:1) - it will make you sleepy - or just do some more reading on supplementation and it should put you right to sleep.


Of course, everyone's needs are different and if you're not feeling quite right, or if you're eating everything you're supposed and you're feeling sluggish or out of sorts then you're best bet is to visit a Nutritionist who will be able to tell you what to eat, and also what not to eat, specifically tailored to you.