FROM A TO ZINC:
MAKING SURE YOU'RE GETTING THE NUTRIENTS YOU NEED

by Shannon Taylor, N.D.

With our busy lives, it’s sometimes hard to eat a balanced, healthy diet. Add to this the constant nutrition information that we read in newspapers and magazines, see on T.V. and hear from friends and family, and it can feel like we’re on information overload that leaves us with many of our nutrition questions unanswered.

Walk into any health food store, grocery store or Shoppers Drug Mart, and you’ll see a large selection of nutritional supplements, ranging from a run-of-the-mill “one a day” multivitamin (how many of you remember being given Flintstone vitamins as a kid?) to specific individual nutrients like calcium, iron, and vitamin C. Do we need all these supplements? Isn’t our diet enough? And if not, how much should we be taking?

We all know that vitamins and minerals are essential for good health. They play a role in things like immunity, stress management, fertility, energy production…and just about every other job your body does! So, it’s clear that we need to pay attention to making sure that we get an adequate amount of vitamins and minerals every day. That brings us to the important question: diet or supplement? Many health professionals argue that a balanced diet (one that follows Canada’s Food Guide, for example) will provide RDA (Recommended Dietary Allowance) amounts of most, if not all, vitamins and minerals. Despite good intentions, most Canadians are not eating a healthy enough diet to cover our nutrient needs on a consistent basis. Recent studies show that only 20% of us are getting the recommended minimum of 5 servings of fruits and vegetables, and that women especially are falling short in their intake of critical nutrients like calcium, folic acid, iron and zinc. Vitamin and mineral supplements can provide us with “insurance” (not as a substitute for eating healthy, nutrient-rich foods!) to make sure that we’re getting the nutrients we need to maintain good health.

For a general approach, a quality multivitamin and mineral supplement is the best choice. Look for a broad-spectrum supplement that provides 100-300% of the RDA for most nutrients. The standard RDAs were established over 50 years ago and provide a guideline for nutrient intake that prevents deficiency. There can be a difference, however, in the doses needed to prevent deficiency versus to create good health. Optimal levels of nutrients can vary depending on gender, age, activity level, diet and other health conditions. (Speak to your health care provider if you have specific questions about nutrient doses.) There are also supplements that are designed to meet the nutrient needs of different genders and age groups. “Megavitamins”, “high potency” and “super” vitamins often have slightly higher doses, especially of B vitamins and antioxidants. Buy a product that contains beta-carotene, vitamins A, C, E, D, B1, B2, B3, B6, B12 and folic acid. Important minerals to look for are iron, zinc, copper, selenium, and chromium. (At the Family Practice Centre of Integrative Health and Healing, many of us have been recommending the Nu Life line of multivitamins.) Calcium and magnesium are often needed at higher doses than those found in multivitamins and can be taken in a separate supplement.

In addition to using a general multivitamin and mineral supplement, specific nutrients are also used to treat various health conditions. The treatment of heart disease, high cholesterol, PMS, infertility, osteoporosis and many other health conditions can involve higher doses of certain vitamins or minerals. In these cases, therapeutic doses are higher than the standard RDAs and you should be monitored by your health care provider. It is important to know that high doses of some nutrients can be toxic and have serious adverse effects. More isn’t always better! In addition, “time-released” versions of certain types of vitamins (particularly the B vitamins) can increase your risk of liver damage. In general, it is ideal to take smaller, more frequent doses of vitamins, especially if you’re taking it for a specific therapeutic reason. Look for an upcoming newsletter that talks about each vitamin and mineral, its uses and optimal daily doses.

Remember: vitamin and mineral supplements are just that…supplements not replacements. They play a part in maintaining and creating good health, but a balanced diet that focuses on whole grains, fruits and vegetables and lean sources of protein (such as beans, soy, poultry and fish) is one of the cornerstones of health. Speak to any of our practitioners for further information regarding how healthy nutrition can bring vibrancy and energy to your life!