What supplements men and women need daily

This is the second installment of our series on the importance of adding supplements to your diet. We'll break down what should be the daily essentials for both men and women...

Most of us admit that our diets could be much healthier. Even if you think your diet is ideal, you need to know that 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.

Health experts say that bioavailability and absorption are two important factors when it comes to sufficient intake of micronutrients. A 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. For this reason, supplements are essential.

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.

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.

• Fish Oil. Despite what some studies suggests, you can benefit from the powerful omega-3s found in fish oil. Omega-3s are linked to higher levels of HDL (“good” cholesterol), improved metabolism and better nutrient absorption. Just be sure to choose high-quality supplements with high levels of DHA and EPA.

• Vitamin D3. If you haven’t heard by now, sufficient levels of vitamin D are essential for maintaining good health. Low vitamin D has been linked to several types of cancer, weight gain, depression, poor nutrient absorption and low bone density. Vitamin D3 is the most bioavailable form. The sun’s rays, when absorbed by the skin, convert to D3 in the body; however most Americans do not get enough sun year round. Studies have shown that high doses of vitamin D3 supplements – more than 800 IU/day - can have great benefits.

• Coenzyme Q10.  CoQ10 is well-known as an inflammation fighter. Inflammation in often the root cause of excess pounds, arthritis, headaches and heart disease. Daily doses of 100 mcg of CoQ10 have been shown to improve many of these conditions – but be sure to choose a soft gel over the powder capsule.

• Folic Acid (Folate). Most people are familiar with the importance of folate for women during their childbearing years to decrease the risk of children born with disorders of the brain and spinal cord.  However, you may not be aware of the numerous benefits folate has for men and women of all ages. Folate is an essential B-vitamin that has been proven to lower your risk of Alzheimer’s disease and improve arterial blood flow – lowering your risk of hypertension and heart disease as well.

Now that you know the essentials to take, you'll need a guide to narrow down the best ones for  your specific health needs.  That’s where Dr. Michael A. Smith, a senior health scientist, and his new book, The Supplement Pyramid, enter the picture to offer us a life-changing guide on what we individually need for optimum health and why.

Being user friendly is an understatement in this much needed book. Step-by-step instructions and detailed medical quizzes, along with useful information about blood testing, help readers determine the most important nutritional supplements for their bodies. This then becomes an ideal personalized menu from which to choose.

To find out more about The Supplement Pyramid and other tools to improve your health, go to www.basichealthpub.com


Coming next: We'll break down what supplements each sex needs the most and why.