To Supplement or Not To Supplement

That is the question.

And depending on whom you ask, you will receive myriad answers to the same question. I have taken the various opinions and research-based ideas and synthesized them into a plan that resonates with my own intuition.

Here are some reasons one might possibly need extra vitamin and mineral supplementation:

1. Our soils have been depleted of their original minerals from over-farming. Even the best store-bought organic, non-genetically modified fruits and veggies are lacking in this department.

2. Medications like birth control pills and aspirin can cancel out nutrients.

3. The processing of food and storage time decreases the nutrient levels contained in foods.

4. Substances like alcohol, coffee, caffeinated sodas and other drinks, and sugar also have the effect of causing mineral loss (potassium for example.)

5. Most people do not eat a diet that provides everything the body needs.

6. Factors such as stress, smoking and environmental toxins can also cause a greater need for nutrients.

7. Certain groups of people such as children and the elderly, whose diet may not be adequate and may tend to have weaker immune systems can usually benefit from taking extra supplements.

After considering all of these factors, I decided that some supplementation is probably best. I have seen some people go way overboard with the pills and powders. I think finding the easiest way to get the most good stuff is important. You don't wanna be standing around the kitchen swallowing tablets all morning. Keep in mind too, that supplements are NEVER intended to replace a good diet.

A good regimen depends on your individual body and diet among other things, but would probably include something like the following:

• Multivitamin/ mineral- I find the liquid form easiest to take and easiest for the body to assimilate (certain brands of multivitamin pills have been known to remain undigested and simply pass through the body- what a waste!). It comes in a fruit juice sort of solution and tastes quite good. This can be found at your local health food store. Some even have minerals too.

• Probiotics and prebiotics (inulin)- These can be helpful for balancing the intestinal bacteria and yeast. Especially if you suffer from Candida. Sometimes just eating yogurt isn't enough.

• Omega-3 & -6 EFA's- Essential Fatty Acids are important for regulation of every function in the body. They need to be properly balanced, and most people in the US tend to have more omega-6 than omega-3.
  

There are so many others one could take, depending on individual circumstances. B vitamins are good for stabilizing moods (but always make sure you take ALL of them, not just one at a time!). Magnesium is good for curbing cravings, especially for sweets. Zinc is good for boosting the immune system.

For a better idea of which might benefit you, Dr. Weil has a questionnaire on his website that can help:

https://www.drweil.com/vitamin_advisor?aid=333316&aparam=VArosnav

I, personally, like the idea of obtaining as many nutrients as possible from my food. Eating a variety of colors of fruits and vegetables is one great way to ensure you're getting enough good stuff. Spicing up your food with garlic, onion, turmeric, cayenne and ginger is also helpful for keeping your system running optimally. Of course, limiting your exposure to toxins by buying as much organic produce as possible and avoiding or limiting things like cigarette smoking and alcohol will also help you get the most out of what's in the food you eat.

Do you know the benefits of flaxseed oil?

High-lignan flaxseed oil contains the building blocks for both omega-3 and omega-6 fatty acids. Fatty acids are components of fat. Some fat is required for keeping your body running at top performance- especially your brain. The thing is, it has to be the right kind of fat. Going to McDonalds and getting a large order of fries will not give you the fats your body needs. Instead you'll get saturated fats and trans fats that can bring on high cholesterol and heart disease.

Flaxseed oil, on the other hand, will work wonders to remedy all sorts of problems including bloating, allergies, severe PMS, feeling cold and tired, and recurring yeast infections. It also helps to get your metabolism going faster and activates brown adipose tissue which burns fat instead of storing it in your white adipose tissue.

For good health, one could take one to two tablespoons per day of high-lignan flaxseed oil (the high-lignan part will ensure it's doing it's job to balance your hormones). It can be taken straight or drizzled over salad with some lemon juice as dressing. It has been found that following it with a couple bites of cottage cheese helps the body get the most of it's nutrients.

Where else can you find good fats? Some foods include cold-water fish like tuna, salmon and cod, soybeans, leafy greens, wheat germ, sea vegetables, raw nuts, avocado and sprouts.

You can find flaxseed oil at your local health food store. If you live near a Trader Joe's, I know they offer a good and reasonably priced version. It has a distinct nutty flavor. If you don't like the taste, it's possible to take it in capsules, but to equal 2 tablespoons, one would have to take about 18 capsules in a day. Experiment until you find a way that works for you. Just make sure you don't cook with it, since temperatures over 300 degrees F can damage the fats in flaxseed oil creating trans fats. Also make sure you keep it in the fridge.

Another alternative would be eating ground flax seeds. Grinding releases all the good stuff in the seed. Use raw seeds for this purpose. (Do not consume more than 3 or 4 tablespoons per day, as any more has the potential to metabolize into thiocyanate (SCN) which can cause goiter.) When eaten whole, they still offer a benefit by helping to dislodge impacted fecal matter and clearing it out of the body. Whole seeds can be toasted on a baking sheet at 250 degrees F for fifteen to twenty minutes until crispy. I like to sprinkle them with a pinch of sea salt for extra flavor. Get creative with the seasonings!