What type of Supplements should I Take?

People frequently inquire about which vitamin supplements they should take, given the abundance of options available in grocery stores, pharmacies, health food shops, and even gas stations. While the adage "your food should be your vitamins" has long been touted, the reality is that modern food processing, bleaching, overcooking, and intensive farming practices have led to a depletion of essential nutrients in our food, making it challenging to attain adequate levels of vitamins and minerals from diet alone.

Mary Frost, in her article "Going back to the Basics of Human Health," highlights a stark reality: the nutritional value of our produce has dramatically declined over the years. For instance, the iron content in one cup of spinach in 1945 now requires consuming 65 cups to match, while the natural vitamin C complex in an orange has plummeted from 50 mg to just 5 mg. Studies indicate a significant reduction in the mineral content of vegetables by 33% and fruit by 15% over the past five decades.

In light of these deficiencies, many turn to supplements to bridge the gap and support overall health and performance, be it in daily life or athletic endeavors. However, not all supplements are created equal. They range from basic, inexpensive varieties to whole food options, with numerous formulations in between. Analogous to vehicles, they span from the budget-friendly Yugo to the top-tier Porsche, with mid-range options akin to Toyota or Ford. Generally, higher-priced supplements boast superior quality, absorbability, and potency, albeit often accompanied by a distinct odor.

Yet, the notion that "something is better than nothing" falls short when considering the body's ability to effectively utilize nutrients. Many synthetic supplements, despite their appealing appearance and vibrant colors, are poorly absorbed, with less than 20% of their nutrients utilized by the body. Conversely, research suggests that natural food complex nutrients exhibit higher bioavailability and are more efficiently absorbed and utilized. Studies comparing natural citrus extracts to isolated ascorbic acid (Vitamin C) demonstrate a 35% higher absorption rate for the former, attributed to the presence of bioflavonoids, proteins, and carbohydrates.

Furthermore, while most commercial brands rely on synthetic vitamins and minerals, whole food supplements derive their nutrients directly from food sources. These natural compounds are inherently more effective in the body, as they align with our physiological processes, facilitating optimal digestion, absorption, and cellular function. Despite containing smaller quantities of nutrients compared to their synthetic counterparts, whole food supplements provide nutrients in the precise ratios found in nature, minimizing waste and maximizing efficacy.

Ultimately, the choice between synthetic and whole food supplements lies with the individual. However, opting for supplements sourced from real foods ensures a natural balance of nutrients that harmonizes with our bodies' innate mechanisms, promoting cellular health, vitality, and overall well-being. Thanks for reading, Dr. Joe