Do you have a supplement graveyard? You know, that corner of the pantry with expired bottles of "Vitamin X" and "Wonder Herb Q" that were supposed to cure all ills? Unfortunately, trends and headlines often influence our choices of supplements. What's a better way to choose? Ask yourself, "Are any supplements right for me given my medical history and lifestyle?"
The New Year is always a great time to examine where you are and start fresh. Here are a few supplements you might want to consider—or reconsider—this year. Remember, a supplement should be exactly that—a supplement to a healthy diet. Always eat nutritious foods first, then think about supplements. And, of course, check with your doctor before you add any new supplement to your regimen.
Vitamin K2
What it does for your body
Do you know K2? Vitamin K2 activates certain proteins that guide calcium into bones and teeth where it belongs. Most people know that calcium is important. But did you know that once you ingest it, calcium may end up in the wrong place? It can travel to your blood vessels, increasing your risk of heart attack.
Vitamin K2 also activates other proteins to sweep calcium out of tissues where it may be doing harm. "I recommend vitamin K2 frequently, especially with vitamin D supplements," says Nour Zibdeh, a registered dietitian in Herndon, VA. "Vitamin K2 tells your body to store calcium in the bones and prevents it from precipitating (or separating out) in the arteries or kidneys, which can lead to hardened arteries and kidney stones."
What the research says
Experts believe vitamin K2 deficiency could be responsible for the so-called "calcium paradox"—the simultaneous lack of calcium in the bones and presence of calcium in the walls of the blood vessels. At least one study has shown that high vitamin K2dietary intake is associated with reduced calcium in the coronary arteries, suggesting a possible role in prevent heart disease.
How to get it
There are several types of vitamin K, and two types of vitamin K2: MK-4 and MK-7. While the optimal amounts of vitamin K2 are still under investigation, 180 mcg of MK-7 daily is the average taken in the various research tests.¹ People on anticoagulant medications, such as warfarin, should not take any forms of vitamin K, since this supplement decreases the efficacy of these drugs. If you're on anticoagulants, you should also aim to eat a consistent amount of foods rich in vitamin K (this includes avocados and leafy green vegetables like broccoli, spinach and kale).
Magnesium
What it does
Magnesium is needed in nearly every body process. Studies show that high blood pressure, irregular heartbeat, diabetes, osteoporosis, migraines, premature ejaculation, premenstrual syndrome, and insomnia may all arise from inadequate magnesium.
"I use magnesium in my clients for many different reasons—constipation, muscle cramping, electrolyte balance and more," says Ayla Withee, a registered dietitian in Boston.
What the research says
Current magnesium intakes in the United States are below recommended levels. Plus, the food supply likely has less magnesium than it did 50 years ago due to changes in farming practices. But because of the complex way magnesium is metabolized in the body, how to supplement isn't always clear.
How to get it
Magnesium is in many foods. As a rule of thumb, if you're getting fiber, you're probably getting magnesium, too. Because oral supplements can cause diarrhea, an Epsom salts bath might be a better way to increase the magnesium in your system. This is also a great remedy for tense muscles, stress-induced headaches and, according to at least one study, migraines.
"I really like recommending a relaxing, muscle-soothing bath recipe that consists of magnesium-rich Epsom salts plus lavender oil," says Withee. "Magnesium is absorbed through the skin in the bath."
Vitamin D
What it does
Vitamin D's primary function is to increase calcium absorption in the intestines, thereby promoting healthy bones. But it's seen as something of a miracle supplement these days; even doctors are testing for vitamin D and prescribing supplements, sometimes in very large doses. Because low levels of the vitamin are often associated with cardiovascular and autoimmune diseases, many people believe that low vitamin D is the reason behind these problems, too. But just because these two things are linked doesn't necessarily mean one caused the other. Or that taking more vitamin D is the thing to do.
What the research says
Overall, we don't have solid scientific evidence about the long-term safety of high-dosevitamin D supplementation. Some studies actually indicate that high vitamin D levels are associated with a risk of kidney stones and other undesirable side effects.
How to get it
Most adults with lighter skin can easily obtain enough vitamin D through safe sun exposure and a varied diet, or a daily supplement of about 600 IU. But certain people, such as those at risk for skin cancer or who otherwise have limited sun exposure, breast-fed babies, the elderly, and those with darker skin, may benefit from more supplementation.
Omega-3 Oils
What they do
You've no doubt heard of the omega-3 fatty acids found in seafood, in nuts and seeds and, of course, in supplements and certain oils, such as flaxseed. In the body, omega-3s help with everything from digestion to pregnancy.
Fewer people have heard of omega-6 fatty acids, but the ratio of omega-6s to omega-3s (both more accurately called polyunsaturated fatty acids, abbreviated by researchers as PUFA) in the diet may be crucial when it comes to increased inflammation in the body, which experts believe is a key factor in many conditions, including cancer, type 2 diabetes, high blood pressure, and autoimmune and cardiovascular diseases. "Inflammation is at the root cause of many of the chronic diseases of today," says Aglaee Jacob, a registered dietitian in Ontario, Canada.
What the research says
Studies show that omega-3 fatty acids may prevent heart disease, and emerging research connects them to everything from sleep to skin health and even smoking cessation. But it's important to note that recent research points to potentially negative effects of long-term omega-3 supplementation. Also, any positive effects of omega-3 fatty acids in studies could be because supplementation improves the ratio of omega-3s to omega-6s by increasing the amount of omega-3s.
How to get them
The answer here might be to take in fewer omega-6 fatty acids rather than more omega-3s. The American diet is very unbalanced in PUFA intake: While it's deficient in omega-3s, it has excessive amounts of omega-6s from certain vegetable oils, margarine, salad dressings, and other packaged processed foods, like baked goods. So, consider limiting these items to reduce omega-6s, rather than loading up on omega-3 supplements.
Probiotics
What they do
Like vitamin D and omega-3 oils, probiotics have been in the headlines a lot over the past few years. Probiotics are living microorganisms, the so-called "good bacteria" that are the same as or similar to the helpful bacteria in our digestive systems. The balance of "good" and "bad" bacteria in the gut has been linked to several health conditions.Studies show that the balance of microbes in our bellies could even influence body weight.
What the research says
Currently, the FDA does not support any health claims for probiotics. However, strong evidence exists for using probiotics to treat infant eczema and severe diarrhea, especially when it's associated with antibiotics. The research also looks promising for childhood respiratory infections, stomach upset after antibiotic therapy, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and even tooth decay. Probiotics may also help alleviate constipation.
How to get them
Probiotics are found in fermented foods like yogurt and sauerkraut. They're also available as dietary supplements. However, there are millions of strains of probiotics, and health benefits are strain-specific, making it difficult to know what strain to take. Not all strains are necessarily useful, so you might want to consult a health practitioner familiar with probiotics to discuss the options.