HEALTH + WELLNESS
are just that…
Written by
Nancy A. Palermo, MD
it is always best when the vitamins are free of artificial colors, fillers, and additives. Third, it is preferential to buy vitamins manufactured in a licensed facility that adheres to Good Manufacturing Practices (cGMPs) and has the purity of their products independently verified. Fourth, multivitamins in the form of a gel capsule with powder inside are most readily absorbed. Fifth, it may be best for the vitamin to be iron-free as this makes it easier to digest and tolerate. Last, you do not want to exceed dosage recommendations, as excess amounts of some of the vitamins may be dangerous and may block the actions of other vitamins and minerals. Vitamin D can be purchased over the counter but it is also is produced when our bodies have exposure to sunshine. This vitamin is needed to produce Serotonin which helps with mood. It also is important in bone health, muscle recovery and growth. Absorption of this vitamin from food is very low. Dosage recommendations are 1000 IU daily of Vitamin D3. Avoid exceeding this amount unless it is recommended by your physician.
Finally, everyone should take a mixed Essential Fatty Acid (EFA) supplement which includes Omega-3 and Omega-6 fatty acids, both of which are often difficult to obtain from the diet. Also included is Omega-9, which is more readily available in the body. EFAs are deemed the “good fats” because they raise your HDL or good cholesterol. They also support the cardiovascular, reproductive, immune, and nervous systems by manufacturing and repairing cell membranes. Deficiencies of EFAs, especially Omega-3, are very common in this country. An ideal dosage of the EFAs is 1200–1500gms. This amount should not be exceeded as higher doses may act as a blood thinner. EFA supplements need to be free of mercury and other toxins. Remember that supplements are just that. They are not a substitute for a diet rich in nutrients from lean protein, nuts, fruits and vegetables. n
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