Page 11 - Staying Well and Feeling Good - Q4 2021

Do We Even Need Nutritional Supplements?
Nutrition is a very complicated area. But experts agree, and studies confirm, that it’s much better to get your nutritional needs met through the foods you eat every day, if possible, instead of from supplements.
If you’re eating in a healthy way — getting enough protein and eating enough fruits and vegetables,
for example — you’re probably doing pretty well nutritionally. That’s because your body is designed to best absorb nutrients from the food you eat.
However, our diets aren’t always the best, and some
of us have trouble absorbing certain nutrients. So in some cases, taking some over-the- counter supplements may be a very good idea.
Should We All Be Taking Multivitamins?
Many people’s diets don’t satisfy the recommended levels for optimal health. However, there’s virtually no evidence that multivitamins actually improve people’s life spans
or lower their risk of heart disease, cancer, or stroke.
Most people could benefit from just taking a few specific supplements instead of a multivitamin. However, taking a multivitamin could be a good idea if you’re pregnant, elderly, or on a diet that prevents you from getting enough nutrition from food.
Should We Take Iron Supplements?
Many of us don’t get as much iron as we should. If you have symptoms of low iron levels such as tiredness, difficulty concentrating, headaches,
or itchiness, consider getting tested to see if your levels are low. But there’s also such a thing as too much iron. If you consume more than you’re able to absorb, you can actually get iron poisoning.
So it’s definitely better
to speak to a doctor or nutritionist and get your iron levels tested before assuming that you’re low and taking a ton of iron to compensate.
What About Supplemental Calcium?
The recommended daily allowance (RDA) of calcium is 1,000 mg per day for men between 19 and 70, and for women between 19 and 50.
Past those ages, 1,200 mg a day is recommended. But it’s pretty easy for most people to get that much from the food they eat.
However, you may have
trouble getting enough calcium if you:
• Are a vegan
• Avoid dairy products because of lactose intolerance
• Eat large amounts of protein or sodium, which can actually make your body lose more calcium than it would otherwise
• Have been taking corticosteroids for a long time
• Have osteoporosis
• Have a digestive disease such as irritable bowel syndrome or celiac disease
On the other hand, it’s also possible to consume too much calcium. And if you do you could experience anything from constipation to kidney stones, kidney failure, heart problems, and confusion
and cognitive impairment. It’s worth talking to a health professional if you’re thinking about taking supplemental calcium.
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The question is, are they even necessary? How many are enough? How much is too much?
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