What about Supplements? Bottomline: Dietary supplements is NOT a substitute for a healthy diet.
• Supplements is an Umbrella Term which includes but not limited to vitamins, minerals botanicals, muscle gainers, and bio-similar compounds (testosterone replacement is an example).
• As health coaches and exercise specialists, our role is limited to providing education, and we refrain from selling or endorsing supplements. This limitation aligns with our understanding that most products offer minimal, if any, real benefits. Even when benefits are observed, they tend to be quite limited. Common inquiries about supplements and herbs, like glucosamine, are addressed on the Mayo Clinic Website, providing detailed explanations. (see webpage). Also see WebMeds site (see webpage).
• Protein powder (like Whey and Pea) and spices like cinnamon and turmeric we can recommend as a food source and spice with food, but not concentrated forms like in a pill or packaged with other ingredients.
• Unfortunately very little evidence supports supplement use
• Not regulated by FDA, therefore can be sold even though no benefit
• Not all supplements are bad
• Examples Vitamin B + Folic acid has been shown to help with preventing stroke
• Physician Health Study found multi-vitamin usage in the prevention of certain cancers
• Prenatal vitamins are often prescribed to expecting mothers
• Athletes have seen performance benefits with Creatine Supplements, but in my many years of working with athletes most do not like how they feel when using it and usually discontinue use. This is one of the few sports / muscle buildingsupplements that works.
• A basic multi-vitamin has no real harm or any great benefit. High and Mega dose vitamins and minerals although can be dangerous. You should avoid high and megadoses supplement use. Examples: avoid high doses of beta carotene (increased cancer risk), calcium (kidney stones), and Vitamin K (interferes blood thinners).
• Older adults may need extra Vitamin B12, E, and D (800 IU) as well as Calcium (not mega dose - example keep Calcium to 800 to 1200 mgs through both food and supplement). Blood tests will show if you are lacking Vitamin B12 and D. Older adults may also require additional protein than when they were younger upwards of 25-50% above the RDA of .8 grams per kilogram of body weight or .4 grams per pound of bodyweight (see article). So that equates 1.0 to 1.2 grams per kilogram of body weight or .5 to .6 grams per pound of bodyweight. Much of the extra needs in older adults is because of lack of absorption during digestion. Older adults need to discuss their supplement needs with their doctor or healthcare provider.
• Vegans have some of the same concerns that older adults have. Vegetables lack vitamins B12 and D as well as iodine. The calcium that they contain is hard to absorb. Protein found in vegetables is incomplete (lack on the essential amino acids which are the building blocks of protein) therefore complimentary vegetable protein sources need to be combined like beans and corn or legumes with grains (see article, see article, and see article). Other than slight caveats a vegan diet that is well designed is extremely healthy. Vegans need to discuss their dietary needs with their doctor or healthcare provider or at least be very educated on what they are doing.
Examples of Complementary Proteins from VeryWellFit.com
• soups or stews that include legumes and grains.
• salads made with beans and nuts or seeds.
• a peanut butter sandwich on whole-grain bread.
• hummus with whole-wheat pita bread.
• tofu or tempeh with brown rice or quinoa.
• tofu stir-fry with whole-grain noodles and peanuts.
• beans and brown rice.
• A very good article from Harvard Health explains Calcium and Vitamin D needs among all ages. The article explains you should get your calcium from food and that you may need to take a Vitamin D supplement (see article). Again, this is something to talk with your doctor about. Excerpt from Harvard Health:
From Harvard Health: One thing the studies have taught us is that both calcium and vitamin D are essential in building bone. The question is how much of each. Dr. Willett from Harvard recommends going lower on calcium and higher on vitamin D than the guidelines suggest—500 to 700 mg a day of calcium and 800 to 1,000 IU of vitamin D. At that rate, you can probably get all or most of your calcium from food, especially if you have a serving or two of dairy products daily. If you can't tolerate dairy, you should still be able to get 300 mg a day in your diet and can take a low-dose calcium supplement to make up the rest. By keeping your supplement consumption to 500 mg or less a day, you should avoid the possible risk of heart disease and kidney stones suggested by the studies. Although vitamin D is added to milk and some other foods, you'll probably need a supplement to be sure you're getting enough. A capsule containing 800 to 1,000 IU should do the trick
• Medical Conditions: Individuals who have conditions like osteoporosis, macular degeneration, Crohn's disease, and colitis have different nutritional needs. They need to discuss their supplement and dietary needs with their doctor or healthcare provider.
• What about fish oil? Wish oil, considered a supplement, is derived from natural food sources such as fish and algae, unlike some other manufactured pills. Its usage is a topic of ongoing debate. While consuming fish twice a week is widely recognized as a beneficial dietary practice for heart health due to its rich omega-3 fatty acid content, the equivalence of benefits between taking a fish oil pill and consuming fish directly is still uncertain. Therefore, the best course of action varies from person to person and should be discussed with a doctor or healthcare provider, especially if one is on medications, as fish oil supplements may interact adversely. In most cases, consuming fish a couple of times a week is preferred. However, if consuming fish is not feasible and approved by one's healthcare provider, Harvard Health suggests considering a fish oil supplement, typically at a dosage of 1 gram per day, unless otherwise recommended by a doctor (although some fish oil bottles suggest 2 grams). While there are vegetable sources containing omega-3 fatty acids such as chia seeds, flaxseed, and canola oil, they are not equivalent to the omega-3 fatty acids found in fish. Please see article See webpage of interactions See Research
• Must make sure if you take a supplement that it is certified (US Pharmacopeia, Consumer Lab, and NSF International).
• Dietary Fat and Vitamins: Another significant aspect to consider is that numerous fat-soluble vitamins such as A, D, E, and K, along with other beneficial dietary compounds, require the presence of healthy fats for absorption. Therefore, when taking a multivitamin, it's advisable to consume it with food containing healthy fats like nuts, seeds, avocado, or dietary oils (with preference given to oils like olive, canola, or soybean). This is particularly important when consuming vegetables, where pairing them with a small amount of oil (about 30 to 40 calories, roughly equivalent to 1 teaspoon) can enhance nutrient absorption.
Here are some very good links on supplements
What you need to know about vitamins and supplements
Do you need a daily supplement?
How much calcium do you really need?
Calcium and vitamin D supplements: Good, bad, or neutral for cardiovascular health?
What about Creatine? Does it Work?
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Nutrition Information Supplements
