WRITTEN BY Nancy Palermo Lietz, MD
Multivitamins and supplements have the potential to fill in nutritional gaps and prevent deficiencies in a safe and effective way; however most practitioners question the value of their use. Patients are often told that if they eat a decent diet they will be provided with all of the nutrients they need, yet the research tells us otherwise.
In a perfect world, we would all eat a nutrient-dense diet consisting of lean proteins, whole grains and abundant fruits and vegetables. In this Utopia we would be surrounded by clean air and an environment free of toxins and carcinogens, and we would rarely encounter stress in our day-to-day life. Unfortunately, we do not live in this perfect world. Even when we make attempts at optimizing our diets, many of us fall short.
The standard American diet is very nutrient poor, and most Americans fail to get in even two vegetables a day, falling far short of the recommended six to eight. Processed foods are an unfortunate staple in the American diet. Not only are they nutrient poor, they also can strip the body of its ability to process and absorb vitamins and minerals. Our food supply also seems to be less nutrient-dense because of poor soil quality, GMO practices and mass production. Stressors in the environment and in our daily lives also play a role in reducing our bodies’ abilities to optimize nutrients.
Given these many factors, more and more progressive practitioners are recommending that patients supplement their diets with vitamins and minerals. Of course, patients should make every attempt to eat well, minimize toxins in their environment and manage stress, but supplements offer additional support and benefits. In addition, there is no value in over-supplementation. Some Functional Medicine and Integrative practitioners can run specific tests to help identify deficiencies and recommend specific formulations where needed, but most individuals would benefit from the following basic supplements daily:
1. A GOOD MULTIVITAMIN, preferably in a gel or capsule form, with at least the minimum RDA levels of essential vitamins and minerals. In most cases, it is best to find a multivitamin that is iron-free as this can cause GI upset.
2. AN ESSENTIAL FATTY ACID SUPPLEMENT totaling 1,200 mg of DHA EPA (omega-3 and 6 in a 3:1 ratio). The source must be free of toxins, especially mercury. (Make sure this is stated on the bottle.)
3. VITAMIN D3 (1,000–2,000 IU daily)
Your practitioner may recommend additional supplements based on your personal health profile or disease state or if nutritional testing uncovers deficiencies or risks. Until then it would be beneficial to implement the basic supplements listed above.
When buying supplements, patients are encouraged to buy nutraceuticals that are third-party tested, inspected and certified. The supplements must be marked free of artificial binders, fillers, colors or additives. They need to be free of sugars, fructose or artificial sweeteners, and should come from organic sources when possible. They must be free of heavy metals and toxins, especially mercury. If a supplement does not meet these standards, patients should not consume it. Many over-the-counter supplements do not meet the minimum standards, and patients must be diligent in researching these products and avoiding those that lack these basic requirements.