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Top 5 supplements for optimal health

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When it comes to getting all the nutrients you need, few diets provide adequate amounts of every single vitamin, mineral and antioxidant necessary for optimal health. Even if your diet is so-called “perfect,” many other factors contribute to the absorption of these vital nutrients. That is why, despite all the debate, supplements are an essential part of a healthy lifestyle and balanced diet.

Bioavailability and absorption are two important factors when it comes to sufficient intake of micronutrients. For example, oxalates are a chemical found in tea. While herbal teas are good for you, this chemical can limit the bioavailability of several nutrients, like iron and calcium. Tea has become as much a staple in many diets as coffee or water – meaning your body may not be benefiting from your “perfect” diet.

Another common example is consuming milk with a meal containing eggs – it is highly unlikely you will absorb much of the calcium in the milk.  Iron, found in eggs, binds calcium in the intestines, limiting absorption. Ideally, these two micronutrients should be consumed three hours apart, but do you really have time for that much planning and fretting?

For this reason, supplements are essential and, if you plan appropriately – taking the more sensitive vitamins and minerals in the evening before bed and the fat-soluble vitamins with a meal - you will find you have a sort of “insurance policy” on your micronutrient absorption.

Of course that “insurance policy” is useless if it comes from a low-quality source. Supplements found in grocery stores and lining the shelves of vitamin shops are not held to any heavy mandates or quality standards. Manufacturing conditions are often poor and labels are classically found to be inaccurate  (many times the supplement is more filler than nutrient). Pharmaceutical-grade supplements, on the other hand, maintain higher-quality standards of manufacturing, labeling and nutrient content. Your doctor will be able to offer insight to these types of supplements and recommend leading brands within the industry.

There are several vitamin and mineral supplements that both men and women should take on a daily basis and a few others that come more highly recommended for each gender.

For men and women:

• Multivitamin. Everyone can benefit from a multivitamin. This is a great way to avoid taking a million pills every day and still supplement the nutrients you need. When choosing a multi, examine the label – find one that offers the nutrients you need most. For example, if you have a family history of eye disease, you may want to choose a multivitamin with lutein or if prostate cancer is a concern, choose a multi with boron.