Nutritional Supplements: The Essentials

A walk through a natural products store can be pretty intimidating. There are thousands of nutritional supplements to choose from. Where do you begin? Start with the essentials.

The Supplement Cupboard Must Haves

• A multivitamin – The best time to take a multivitamin/mineral supplement is with breakfast, as long as your meal consists of some protein and fat to help deliver the nutrients to their target points.  Some products are designed to be taken in divided doses, two to three times a day. Read labels carefully to determine the serving size. Choose encapsulated multivitamins instead of tablets. They are easier to absorb. Your urine should have a bright yellow hue shortly after taking your multi. 

• Vitamin D – Vitamin D3 is the one to buy. Vitamin D is being shown to protect us from many health problems ranging from the flu to various forms of cancer. The minimum dosage is 400IU, but many experts are recommending at least 1,000IU daily. For natural vitamin D, expose some skin to the sun for at least twenty minutes whenever possible. 

• Omega 3 – Fish oil (or a vegetarian version of omega-3) is essential for healthy immunity, joint protection, and reduces inflammation, thereby protecting us from heart disease and injury. Take at least 1,000mg daily for general health, but you can take up to 3,000mg or more if you have an inflammatory condition. In addition, eat least three servings a week of omega-3-rich fish. 

• Probiotics – This supplement – live bacterial cultures - is stored in the refrigerator rather than in the supplement cupboard. A probiotic supplement helps build healthy intestinal flora, providing powerful immune system defense. Fermented foods such as kefir and kimchi are good natural sources of probiotic cultures, but if such foods aren’t eaten daily, a supplement is crucial. 

• Oil of Oregano – A powerful herb with natural antibiotic and antiviral properties, whether it’s a cold coming on or a toothache, oregano oil can be used at the first sign of infection. A few drops under the tongue should do the trick. Look for a brand with a high carvacrol content. 

• Bach Flower Rescue Remedy – An all-purpose remedy, as the name implies, Rescue Remedy can be used for any emergency, above all emotional crises, such as when you’re anxious, frightened, distressed, or when your nerves are getting the better of you. It works within minutes to calm you down and can safely be given to children and animals as well. 

• Arnica – A homeopathic remedy, arnica is an effective universal treatment for cuts, bruises or other minor injuries. Arnica is available as a topical cream and ointment, and also as a tincture, poultice and compress. 

To ensure you’re getting the best quality, purchase your supplements directly from a natural products store rather than from a department store, supermarket or pharmacy. Remember that supplements are meant to be taken in addition to a healthy diet and are not supposed to replace healthy food.