Supplements have become a 'must have' addition to many people's shopping list. BUT, how essential are they to our wellbeing? How do we know whether we need them and if so, which ones to choose?
Some of the things you need to
know about supplements are:-
1. Vitamins B and C are water soluble so they are flushed out
of the body quickly and need to be replaced every day. Fat soluble
ones such as A, D and E are stored in the liver and can build
up to toxic levels if taken in excess for a long time.
2. Minerals such as zinc are better absorbed when taken away from
food. The ones bought from retail stores can only be legally sold
as food supplements, so the labels direct you to take them with
a meal to avoid being classed as medicines which would incur a
heavy licence fee.
3. Minerals are only needed in minute quantities by the body and
their absorption can depend on which other nutrients are being
ingested. Some minerals bind with another one and so deplete the
body of that particular substance.
4. Pills of the same name vary considerably. They may come from
a different source and be prepared in the form of a chelate or
citrate etc. Some will have additives such as sugar, sweeteners,
yeast, emulsifying and anti-caking agents which do not have to
be included on the label as they are not the active ingredient.
Most responsible companies will, of course, include this information
voluntarily.
5. Then there are the oils, or essential fatty acids (EFAs). Cod
liver oil, Evening Primrose and Flax seed etc. These include omegas
3 and 6, and help to eat up the saturated fats you get from animal
and dairy produce. However, beware of palm oil and hydrogenated
vegetable oils in margarine spreads, biscuits, crackers, cakes
and pies. These become similar to saturated fats after processing
and are used to bind and harden foods - a better option is to
eat nuts, seeds and oily fish regularly.
So how do we find our way around this maze? First, why consider supplements at all? One reason is that our food contains less nutrients than it did 20 years ago, due to continual intensive farming methods which strip the soil of vital trace elements. Also, food is washed, waxed, peeled and packaged and often travels huge distances before finally arriving in your kitchen. Pre-packed foods contain only a fraction of the nutrients of a freshly cooked meal, and are usually stacked with salt, sugar and other dubious additives.
To conclude - eat a balanced
and varied diet with lots of raw fruit and vegetables. Believe
me, you can get used to them and they really do make a difference
to your wellbeing.
Buy a book or wall chart on food values, or go to a reliable website
that doesn't sell anything.
Watch the TV programme 'You are what you eat' on Wednesday evenings.
If you feel you need supplements, buy them from a reputable firm.
Stick to a multivitamin or vitamin C with bioflavanoids, together
with an EFA, and only take them for 3 months at a time. Supplements
are not cheap, so it will probably save money to consult a qualified
nutritionist, herbalist or other health professional, who will
advise you on an individual basis, and with good dietary advice
you may not need a supplement at all.
If you have a serious, ongoing health problem, I would strongly advise you not to self-medicate, but seek professional help.
Still confused? Then please feel free to phone or email me on any health matter.
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Email:- bett.les@virgin.net