Even when we make an effort to eat a wholesome varied diet, nutritional gaps can still exist. There is good evidence that the nutritional content of staple foods has declined considerably over the past few decades, at least in part as a result of soil depletion and changes in farming and food production practices. And sometimes it’s simply impractical or undesirable to consume certain foodstuffs at levels that ensure optimal amounts of key nutrients. Perhaps not surprisingly, many of us use multivitamin and mineral supplements to plug holes in our diets and those of our children. This strategy has limitations though, in that many supplements fail to include key nutrients and, even when they do, may not offer them at levels likely to do genuine good. For kids, I’d generally recommend a daily fish-oil supplement aimed at children — the fatty acids DHA and EPA are considered to be important for the development and function of the brain. Picky eaters might also benefit from a children’s daily multivitamin. It’s worth remembering that, generally, you get what you pay for in this area — higher-priced supplements are likely to be higher quality. For adults, there are five supplements I believe are worth taking.
Magnesium Magnesium is a mineral that participates in hundreds of processes within the body, including energy production. Higher levels are associated with a reduced risk of chronic diseases including type 2 diabetes and heart disease. Unfortunately, it’s a nutrient that many of us can run short of. Some of the symptoms of magnesium deficiency include fatigue, muscular cramp, “restless legs”, painful periods and difficulty sleeping.
Good sources of magnesium include green leafy vegetables, nuts and seeds. Supplementation does sometimes offer a more practical strategy for optimising magnesium levels in the body. Magnesium supplements come in many different forms and some are more bioavailable (absorbable and useful to the body) than others. One worth avoiding is magnesium oxide. Better forms of magnesium include magnesium citrate, taurinate, glycinate and succinate.
Another form of magnesium worth considering is magnesium ascorbate, which provides not just magnesium, but ascorbic acid (vitamin C) too.
Krill oil Krill are tiny prawn-like creatures harvested from Antarctic waters and elsewhere. Krill oil is rich in so-called omega-3 fats that contribute to the health of various parts of the body. One property of these fats is an anti-inflammatory action — inflammation appears to be a key underlying process in the development of the artery-clogging process known as atherosclerosis. The anti-inflammatory effects of krill oil also gives it potential as a treatment for arthritis and painful periods.
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Omega-3 fats can, of course, be found in regular fish oil. However, krill oil contains a preponderance of omega-3 fats in what is known as phospholipid form, which is more bioavailable to the body. This has been shown to give krill oil the potential to provide similar benefits to fish oil but at a lower dose.
Krill oil also contains the nutrient astaxanthin, which has “antioxidant” and anti-inflammatory properties that might help to protect against cardiovascular diseases such as heart disease and stroke. A typical maintenance dose of krill oil for adults would be 500mg a day.
Vitamin D There is now a load of evidence linking higher vitamin D levels with a reduced risk of all manner of conditions including heart disease, several forms of cancer, bone disease and auto-immune conditions such as multiple sclerosis and rheumatoid arthritis. Most of our needs for vitamin D should be provided by the action of sunlight on the skin during the summer. However, warnings about the supposed dangers of sunlight and a general lack of sunshine in the UK appear to have led to a relative epidemic of vitamin D deficiency (rickets is more prevalent as a result).
Blood testing is required to detect sub-optimal or deficient levels of vitamin D. Cut-off levels are generally set very low — usually 12ng/ml (30nmol/l). However, the evidence suggests that optimal levels of vitamin D are more like 50ng/ml (125nmol/l) or higher.
Getting to these levels through sunlight exposure is impractical for most, and even putting emphasis on foods rich in vitamin D, such as oily fish, will not usually cut it either. In practice, I’ve found that many people require several thousand international units of vitamin D3 (the preferred form of vitamin D) each day to optimise their levels.
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Vitamin K2 Vitamin K2 is a little-known nutrient that appears to play a key role in bone and heart health. Calcium is an integral element in bone, but it can deposit itself elsewhere in the body and has the potential to contribute to atherosclerosis. In fact, the degree of atherosclerosis can be assessed by measuring the amount of calcium in the lining of the arteries. It makes sense to do whatever we can to keep calcium in the bone and out of the arteries, and it appears that vitamin K2 helps here.
Food sources of vitamin K2 include natto (fermented soybeans), butter, cheese, liver and egg yolk, though supplementation is a valid way of helping to ensure optimal intake.
In Japan, high-dose vitamin K2 supplementation is a recognised treatment for osteoporosis. It is possible that much lower doses may still offer some health benefits, though there is not enough research in the area to make firm recommendations.
Probiotics
A lot of health issues can start in the gut and may relate to problems with digestion and perhaps a “leaky” gut wall, which allows the absorption into the body of potential toxins. The gut, particularly in its lower reaches, contains bacteria essential to digestive health. Unfortunately, dietary factors and antibiotic therapy can lead to an erosion of healty gut bacteria and the overgrowth of less healthy species including yeast. The result can be symptoms such as bloating, wind, digestive discomfort and altered bowel habit. Restoring healty bacteria in the gut through supplementation with a good-quality probiotic can, in practice, often improve digestive functioning and may have benefits beyond the gut too. I’ve found probiotics to be useful for those suffering from gut-related health issues. I’ve found them particularly useful after a course of antibiotics, for those who have recently suffered from food poisoning or an upset stomach and for those who have a diagnosis of “irritable bowel syndrome” for which no clear cause can be found.
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Individuals with persistent digestive or bowel problems should seek medical advice before taking any supplements.