However, Nutrituonal integrative doctors consider Nutritional supplements for optimal health an add-on to a nourishing diet and active lifestyle—a high-quality multivitamin can act as an insurance policy to ensure we meet our nutrient requirements, even in the face of factors beyond our control. Written By Stephanie Eckelkamp. Illustrator: Alan Defibaugh.

Nutritional supplements for optimal health -

Metabolic benefits: At their core, metabolic diseases are inflammatory diseases. For example, inflammation contributes to insulin resistance which can lead to diabetes and blood vessel damage which ups your risk for cardiovascular disease.

Fortunately, curcumin—the compound that gives turmeric its golden hue—is an anti-inflammatory and antioxidant powerhouse that reduces inflammation and oxidative stress which can trigger even more inflammation and metabolic damage at the cellular level.

Curcumin may also play a role in protecting pancreatic beta cells the cells that release insulin and regulating fat metabolism.

In one study , taking mg of a curcumin supplement per day for three months significantly reduced fasting blood glucose, insulin resistance, and HbA1c, as well as triglycerides and free fatty acids in the blood of overweight and obese Type 2 diabetes patients.

Compared to supplements containing isolated curcuminoids, ground turmeric is far less potent. Special considerations: Curcumin is fat-soluble , so consider taking it with a fat-containing meal or snack to boost absorption.

While curcumin is generally safe, it does have antiplatelet effects , so it can thin the blood and amplify the effects of drugs like aspirin and warfarin. It may also interfere with iron absorption and cause problems for people who are borderline iron deficient.

Metabolic benefits: Magnesium is an essential mineral that activates enzymes needed for hundreds of biochemical reactions in the body—including the enzymes that metabolize vitamin D.

Research also suggests magnesium plays a vital role in improving insulin sensitivity, which allows your body to process glucose efficiently.

It appears to do this by enabling the cascade of glucose-metabolizing processes triggered by insulin binding to its receptor and by helping increase glucose transporter proteins, which help move glucose from the bloodstream into cells where it can be used for energy or storage.

Magnesium may also help counter low-grade inflammation , a factor in metabolic diseases like diabetes. There are several varieties of magnesium supplements: Magnesium glycinate, magnesium citrate, magnesium lactate, magnesium chloride, magnesium threonate, and magnesium aspartate are generally well absorbed, while magnesium sulfate and oxide may not be as bioavailable.

Special considerations: If you have any form of kidney disease, we recommend consulting with your physician before taking a magnesium supplement.

Otherwise, magnesium is considered safe, but high doses of certain forms magnesium carbonate, chloride, gluconate, and oxide may cause diarrhea and cramping. Supplements may also interfere with certain antibiotics and osteoporosis medications. Among their many benefits: Omega-3s have anti-inflammatory effects acting, in part, by downregulating the pro-inflammatory NF-κB pathway and reducing the secretion of several proinflammatory molecules, including cytokines , and they have been associated with several favorable metabolic changes, such as a reduction in triglycerides, blood pressure, and body fat levels, as well as improved insulin sensitivity.

There are three primary omega-3 fatty acids: eicosapentaenoic acid EPA , docosahexaenoic acid DHA , and alpha-linoleic acid ALA. While omega-3 fatty acids are found in foods such as fish like salmon and mackerel , walnuts, and flaxseeds, research shows that Americans are not consuming enough of certain omega-3s through diet alone.

Increasing omega-3 levels via supplements may be particularly beneficial for people already at a metabolic disadvantage. In one study of overweight middle-aged men, those with the highest blood levels of omega-3s had lower levels of the inflammatory marker CRP, fewer free fatty acids substances that can cause insulin resistance in the blood, and better insulin sensitivity compared to men with the lowest levels of omega-3s.

Women need around 1, mg of ALA omega-3s daily, while men need about 1, mg daily. Special considerations: The conversion rate of ALA to EPA and DHA in the body is poor, so supplements containing EPA and DHA, such as fish oil or algae oil, are your best bet and may be better for inflammation.

Look for supplements that have undergone molecular distillation , which removes heavy metals and other contaminants that fish can absorb. Metabolic benefit: Selenium is an essential trace mineral that supports normal thyroid function and packs an antioxidant punch , both of which are crucial for optimal metabolic health.

Within the body, selenium is incorporated into the structure of specific proteins, creating around two dozen selenoproteins , which influence various processes.

For example, several selenoproteins help neutralize free radicals and protect cells from the oxidative damage that often underlies insulin resistance and metabolic dysfunction.

Selenium content of food can vary by region depending on soil quality. In general, U. soil contains enough selenium for most individuals to meet the RDA of 55 mcg—however, some research suggests there may be metabolic benefits of supplementing with additional selenium though other studies show a link between high selenium and Type 2 diabetes.

Selenium is also found in high concentrations in the thyroid, a gland that produces hormones T3 and T4 that regulate cellular metabolism throughout the body; as a result, thyroid hormones regulate things like body weight, temperature, and organ function.

Selenium exerts a protective effect on the thyroid by helping neutralize the many free radicals generated during thyroid hormone production.

This means too little selenium may contribute to thyroid hormone imbalances and thyroid disorders that compromise metabolic function.

How much should you take? The RDA for selenium is 55 mcg per day for adults. Research on higher amounts is mixed , but some studies suggest that mcg per day may support optimal thyroid and metabolic health.

Special considerations: Early signs of excess selenium intake include a metallic taste in the mouth and garlic breath. If you notice either of these, you most likely need a lower dose. Each nut contains mcg of selenium. Metabolic benefit: Zinc is an essential mineral that activates enzymes needed for hundreds of vital biochemical reactions in the body, including those that regulate vitamin D activation and thyroid function.

Zinc also serves as an antioxidant by influencing enzymes that neutralize free radicals or reactive oxygen species that might otherwise trigger cellular damage and insulin resistance.

Found in high amounts in pancreatic beta cells insulin-secreting cells , zinc is vital for the proper synthesis, storage, and release of insulin—the hormone that helps transport glucose from the bloodstream into cells where it can be used for energy or storage.

Zinc deficiency, while somewhat rare in the U. A meta-analysis of 32 interventional studies found that zinc supplementation significantly reduced fasting blood glucose, HbA1c, and inflammatory markers among people with Type 2 diabetes or at risk for diabetes.

The RDA for zinc is 8 mg daily for women and 11 mg daily for men. You can supplement with a bit more than this, but the beneficial cap for metabolic benefits may be around 25 mg per day. Studies have also shown that excessive zinc intake may lead to elevated HbA1c and high blood pressure, so stay below the upper limit of 40 mg per day unless your healthcare provider suggests otherwise.

Special considerations: Zinc may interfere with a few medications , including certain antibiotics. Zinc can also impact copper absorption, so long-term zinc supplementation should include copper some products combine the two.

In addition, it helps regenerate other antioxidants, like vitamin E, in the body. In one study , supplementing with 1, mg of vitamin C per day significantly reduced fasting blood glucose, along with the inflammatory proteins interleukin-6 and CRP, in obese patients with diabetes or high blood pressure.

While overt vitamin C deficiency is rare, someone may experience inadequate intake if they get a limited variety of fruits and vegetables or have certain gastrointestinal conditions. In one small study , researchers measured blood levels of three classes of POPs in 15 healthy women, both before and after supplementing with 1, mg of vitamin C per day for two months.

The result: Several chemicals classified as organochlorine pesticides OCPs and polychlorinated biphenyls PCBs were significantly reduced after vitamin C supplementation. Research suggests that vitamin C might help lower levels of uric acid a natural waste product from the digestion of foods in the body.

In a meta-analysis of 16 studies, supplementing with vitamin C at doses ranging from , mg per day was associated with significant reductions in uric acid levels among people under The RDA for vitamin C is 75 mg per day for women and 90 mg per day for men. However, the research above suggests that higher doses, ranging from , mg per day, are likely safe and may offer metabolic benefits.

Special considerations: For those with kidney stones or who are predisposed to forming stones, we recommend speaking with your physician before considering taking vitamin C, as there is a potential risk that it can contribute to developing certain types of stones.

For most people, vitamin C is relatively safe and has a low risk for toxicity and side effects if you stay under the upper limit of 2, mg daily. If you consume too much, you may experience gastrointestinal distress, such as diarrhea, nausea, and cramping. Metabolic benefit: Coenzyme Q 10 CoQ 10 is a powerful antioxidant found in cells throughout the body, most abundantly in the heart, liver, and kidneys.

As an antioxidant, CoQ 10 also helps neutralize free radicals that might otherwise contribute to metabolically damaging oxidative stress. Conditions such as atherosclerosis, nonalcoholic fatty liver disease NAFLD , and metabolic syndrome are characterized by increased inflammation and oxidative stress—which is why boosting CoQ10 levels via supplementation may be beneficial.

CoQ 10 levels also start falling around age 20 and may be as little as half in certain parts of the body by Supplementing with CoQ 10 appears beneficial and has been associated with improvements in several metabolic biomarkers. In one study , supplementing with mg of CoQ 10 per day for 12 weeks was associated with reductions in fasting blood glucose, insulin resistance, and LDL cholesterol and increased HDL cholesterol among women with Type 2 diabetes.

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Supplier Information. Admissions Requirements. Degree Programs. To get vitamin D the old-fashioned way, by producing it in the skin, we need lots of sunshine.

But as work has shifted from the farm to the office and as we've learned to use sunscreens to reduce the risk of skin cancer and wrinkles, many people lack sufficient amounts of the "sunshine vitamin.

Vitamin D is needed to absorb calcium from the intestines; that's why vitamin D is so important for healthy bones. Current guidelines call for IU international units a day below age 71 and IU a day thereafter.

But many experts recommend to 1, IU a day for most adults; daily doses up to 4, IU are considered safe, but more can be toxic.

It's very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults. The form known as vitamin D 3 is usually recommended, but D 2 is also effective; for best results, take your vitamin D along with a meal that has some fat.

If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best. Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the s and early '90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses.

And that's not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. One exception: people with moderate or advanced age-related macular degeneration AMD benefit from special antioxidant supplements that also contain zinc. Unfortunately, though, this preparation does nothing to prevent AMD in people who have healthy eyes.

Vitamin B 12 is found only in animal-based foods, so strict vegetarians may need supplements. In addition, many older people don't make enough of the stomach acid that's needed to liberate B 12 from animal products so it can be absorbed.

But B 12 is also added to fortified grain products and other foods, and this synthetic B 12 is easy to absorb even without stomach acid.

That means a single bowl of cereal can provide your RDA of 2. Still, if your fortified grain consumption is erratic, a B 12 supplement is reasonable. Folate is more complex. The vitamin is essential for the production of red blood cells, and it has an important role in DNA production and in repairing defects in the genetic code.

Although folate is present in a variety of leafy green vegetables, fruits, legumes, and meats, until the late s, many Americans didn't get their RDA of mcg from foods — and folate deficiencies during pregnancy sharply increase the risk of devastating birth defects.

That's why the U. and Canadian governments issued regulations mandating folic acid fortification of all grain products including cereal, bread, flour, pasta, and rice from onward.

Essential oils for mood enhancement and supplemejts are micronutrients required Essential oils for mood enhancement the body to carry Weight management support a range of normal functions. However, these micronutrients healfh not produced uealth our bodies and must be derived from the food Essential oils for mood enhancement eat. Vitamins are organic substances healgh are generally Antioxidant-rich foods as either fat soluble or water soluble. Fat-soluble vitamins vitamin Avitamin Dvitamin Eand vitamin K dissolve in fat and tend to accumulate in the body. Water-soluble vitamins vitamin C and the B-complex vitaminssuch as vitamin B6vitamin B12and folate must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamins unused by the body is primarily lost through urine. Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals. Nutritional supplements for optimal health with Chitosan for skin diet Walnuts health benefits of nourishing sulplements, these Nutritional supplements for optimal health can help give your body beneficial nutrients and optima for fr and fir building. Gaby McPherson is a supplenents dietitian hewlth the Midwest who specializes in community nutrition. She has a passion for encouraging others to eat well in simple, practical ways that are realistic for the whole family. Gaby loves involving her toddler in cooking and baking at home, creating messes and memories alike. Nutrition-related diseases run rampant in our communities today, as most Americans eat an excess of sodium, saturated fats and added sugars. This nutrition imbalance can damage your health, causing us to fall short on critical nutrients like dietary fiber, healthy fats, antioxidants, vitamins and minerals.

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