Dr. Scott Collie D.C.C.N

Categorized | Eating Right

5 recommended supplements

Some people just want to know some basic supplements to help sustain their health. Here is a list of 5 I recommend as these are showing to be deficient in today’s society and are extremely important.

1. Fish Oil / Omega 3 FA’s – Fish Oil is one of the best sources of Omega 3 fatty Acids. Omega-3 is called an essential fatty acid and can be found in fatty foods like oily fish, free range eggs, nuts, seeds and some vegetables and in oils like olive and coconut. The fish source supplies the superior form of fatty acids which are DHA and EPA. They are essential to health, and because the human body doesn’t produce it, it’s essential in the diet. Unfortunately, the typical American diet tends to neglect foods that are rich in omega-3. Our ever so popular “Food Pyramid” advises a very limited intake of fats and oils as it states “use sparingly”. This is a HUGE mistake in recommended nutrition for consuming Omega 3’s and is compromising our health for brain, cardiovascular, and immune function. Omega 3 fatty acids are anti-inflammatory and can greatly reduce the risk of inflammatory diseases like heart disease, stroke, diabetes and auto-immunity. Our beloved “Food Pyramid” also advises 6-11 servings of grains per day. These foods are rich in Omega 6 fatty acids. Omega 6’s are pro-inflammatory fatty acids and are also essential to our health BUT the ratio the average American is getting is a 1:20, Omega 3 to 6. What is needed for a good balance is a 1:2 ratio. So ease off the grains, eat up the good, healthy fats and supplement with a good, reputable source of fish oil.

2. Vitamin D – Evidence clearly suggests vitamin D deficiency/insufficiency is widespread in the developed world. We are obsessed with avoiding the sun and by using sun blocks to ensure this. We are geared toward a low fat dietary life-style which also decreases our intake of Vitamin D. Additionally, we now know the previously defined Upper Limit for safe intake of vitamin D was set far too low, and the physiologic requirement is significantly higher than previously believed. With the discovery of vitamin D receptors in tissues other than the gut and bone – particularly the brain, breast, prostate and lymphocytes – recent research suggests the utilization of higher amounts of supplemental vitamin D3 for a wider range of applications in order to maintain and improve patients’ health. It is now known to be a huge player in avoiding many types of cancer. While we are all familiar with the importance of vitamin D in calcium absorption and bone metabolism, many may not be aware of the recent research on vitamin D and the widening range of applications available for cholecalciferol, which can be classified as both a vitamin and a pro-hormone. Additionally, while it has commonly been assumed the upper limit of safe intake is approximately 1,000 IU per day, we now know that the physiologic requirement of vitamin D may be as high as 4,000 IU per day, which is less than half of the 10,000 IU that can be produced endogenously with just a few minutes of sun exposure. So get a little sun and supplement with a good source of Vitamin D. I recommend Bio- D Mulsion Forte by Biotics. It is a sublingual (under the tonge) source that is easily absorbed into the body. If going on this type of supplement make sure you get your levels analyzed by a physician before and during treatment. I aim to have my patients fall within a blood level range of 70-80 ng/ml Vit D, 25-OH, total to ensure good health.

3. Probiotics – There is a war going on and it is in your gut. The fight between good and bad bacteria in our gut is an ongoing battle and we can give our good bacteria troops some reinforcements to suppress the bad guys and maintain control. If the bad bacteria starts to dominate we suffer from many conditions such as acid reflux, irritable bowel, yeast and urinary tract infections, bladder cancers and infections of the gut like diverticulitis. Things that can disrupt ones good bacteria are blood sugar issues, poor diet, medications, antibiotics, inflammatory foods, gluten, thyroid disorders, etc…, and the symptoms are gas, bloating, belching, acid reflux and stomach ache to name a few. This condition of an imbalance of bacteria in the gut is called Dysbiosis and I find close to 80% of the population has it. 80% of our immune system is in our gut so it is very vital to maintain the health of it to prevent sickness. Probiotics naturally occur in foods such as yogurt, miso and fermented vegetables. I recommend supplementing a dairy free probiotic that contains 10 or more flora strains totaling at least 10 billion.

4. Digestive Enzymes – it is so important to be able to break down food in order to digest and absorb the nutrients from the food we eat in order to sustain healthy, optimal bodily function. There is an epidemic of nutrient deficiency in our nation. It starts from the foods grown these days which lack in nutrients due to several issues to our bodies not being able to absorb nutrients due to underlying health issues. The processing and pasteurization of food takes out the natural enzymes. We tend to cook everything these days and use microwaves which completely fry and radiate out the enzymes in food. This causes our bodies to heavily depend on itself to produce enzymes in order to digest food and thus absorb nutrients. This causes a lot of stress on these certain organs like the pancreas for instance to compensate for the lack of natural food enzymes. A diet consisting of a lot of raw organic fruit and vegetables are one way to keep the natural enzymes alive but for those who don’t, and most don’t, have a diet consisting of this, a supplemental digestive enzyme is very beneficial. Many suffer from acid reflux and are told that they overproduce stomach acid. This is not usually true and sometimes just the opposite. I find most cases of acid reflux are due to the lack of stomach acid produced by the parietal cells of the stomach and the discomfort a patient experiences is acid produced from undigested food that sits in the digestive tract too long and becomes rancid. Remember our body’s internal temperature is approximately 98.6 degrees so food needs to be moving through our digestive tracts not sitting in this temperature. There are several fairly common conditions I find contributing to this lack of stomach acid production such as H.Pylori infection, hypothyroidism, chronic stress, medications, poor diet, etc… Stomach acid is essential to break down proteins and it is also essential to allow our bodies to absorb nutrients such as iron, zinc, B12 and calcium just to name a few. Deficiencies in these nutrients can and will lead to several other health issues. Western medicine tends to prescribe patients acid blockers that actually buffer the acid, which is produced by the rancid food, but the side effects of these causes massive nutrient mal-absorption in the body. So some patients require a digestive supplement that contains Betaine HCL, a form of hydrochloric acid that assists in the break down of protein. If you suffer from ulcers then the addition of HCL is not recommended until the stomach lining has healed through a natural approach. Plant based enzymes are superior over other synthetic types. I recommend Apex Energetics and Designs for Health digestive support.

5. Multi-Vitamin / Mineral – I recommend a liquid multi as they are easier to absorb for the most part. I use a multi-vitamin / mineral detox shake called Clearvite by Apex Energetics on a daily basis which is loaded with vitamin, minerals, probiotics and herbs that assist in blood sugar balance and detoxification. There are numerous high quality multi supplements on the market but there is also a lot of junk out there so. Take caution in the ingredients used in some of the products for there are at times things that can be harmful such as artificial sweeteners and high fructose corn syrup. Make sure it is a reputable company and check with you natural health care provider or nutritionist if you are not sure. If you eat a high quality organic diet that consists of lost of vegetables and high nutrient foods, a multi supplement is not always necessary but never a bad idea. Remember the best way to get our nutrients is through a whole food diet.

Leave a Reply