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| Alternative Medicine—Supplements You Need Now |
By Melanie Haiken Not so long ago, most of us rarely wondered whether or not to take nutritional supplements. Maybe you’d take a multivitamin when you were too busy to eat right, or pop some vitamin C if you felt a cold coming on. But there just weren’t all that many supplements to choose from. And—health nuts aside—most of us doubted the effectiveness of nutrients delivered in pill form. Besides, taking pills detracted from the real message outlined by nutritionists, which was to eat a well-balanced diet. These days, as studies continue to confirm the crucial role nutrition plays in health, supplements have taken on a more significant role. In fact, many experts now view them as a necessary, even superior, way to get certain nutrients. “There are just too many vitamins and minerals we don’t get enough of otherwise,” says Jeffrey Blumberg, professor of nutrition at Tufts University. So what are those important nutrients? And when does it make sense to rely on supplements to get them? We asked people who have made a career out of studying supplements to weigh in (see “Meet the Experts,” page 98). Everyone we spoke with agreed that the importance of taking a multivitamin is now pretty much a given; it’s simply the most reliable way to cover basic nutritional needs. But many are now also recommending a daily dose of omega-3 fatty acids, those anti-inflammatory superstars that can help prevent and treat a host of health problems. Along with those two basics, we’ve also listed supplements our experts consider optional. These are the ones that can help buffer the effects of stress, ease the discomfort of menopause, sharpen memory—in short, they can optimize health and wellness overall. Given that there’s a pill for just about every ailment, it’s easy to get carried away. To help you narrow the field, our experts looked at nutritional needs by age. Not only do our health concerns change over time—we want to boost fertility in our 30s, say, and libido in our 50s—but we become less efficient at making use of the nutrients we get in food. What our guide doesn’t do is try to anticipate every medical condition you might develop, and the specific supplements that could help; for that, you’ll need to consult a practitioner. We’re also not saying you have to take supplements to live a healthy life. We’re simply suggesting ways to weather some of the particular challenges of your age, whether you’re fresh out of college or entering retirement. 20‘S For men Multivitamin Get a pill that includes 15 milligrams of zinc, which promotes healthy sperm production, and a range of B vitamins, which are important for converting food to energy. Omega-3 fatty acids (1 gram twice a day) Optional: Ashwagandha (1,000 to 1,500 mg twice a day). Don’t take this Indian herb every day—only when you’re feeling particularly stressed out. “I recommend it when someone comes to see me and complains of being overwhelmed by life,” says Tieraona Low Dog, an herbalist and physician at the University of Arizona School of Medicine in Tucson. For women Multivitamin with iron and folic acid. Premenopausal women should get at least the RDA for iron to replace what’s lost every month. Make sure it also contains 400 mcg of folic acid, which prevents neural tube defects and aids fetal brain development when taken in the first six weeks of pregnancy. Calcium with vitamin D (1,000 mg of calcium with 400 IU of vitamin D, divided into 2 doses). The combination can even out mood swings, ease bloating, and build strong bones. Omega-3 fatty acids (1 g twice a day) Optional: Chaste tree berry (150-500 mg B-6 Multis contain B vitamins, but to help manage stress and PMS, you’ll want to take more than the RDA of this one. Aim for 25-50 mg. Ashwagandha (1,000 to 1,500 mg twice a day when you’re feeling stressed). Soothes nerves and boosts resiliency; ideal for fighting PMS-related anxiety and moodiness. 30‘S Men and women in their thirties are typically immersed in building their careers and home lives, and they may be parents as well. This is a particularly busy time in life, and exercise and other forms of self-care can get short shrift. “When people’s activity level goes down they tend to eat less healthy food,” says David Katz, director of the Prevention Research Center at Yale. “And the importance of supplements increases when you’re eating fewer nutrients.” Those who haven’t had children yet may well be trying, so reproductive concerns are big. Women can benefit from taking folic acid, and omega-3s too. “Studies show that babies of women who took omega-3s (or consumed lots of fish) have fewer allergies and instances of ADHD, autism, and other brain chemistry imbalances,” says Katz. For men Multivitamin with zinc. Zinc deficiencies have been linked to low sperm count. Omega-3 fatty acids (1 g twice a day) Optional: Calcium with vitamin D (1,000 mg of calcium with 400 IU of vitamin D, in 2 doses) to prevent bone loss. An energy booster such as ginseng (100-200 mg standardized extract). For women Multivitamin with iron and folic acid. Calcium with vitamin D (1,000 mg of calcium with 400 IU of vitamin D in 2 doses) to build bones (see “The 20s”). Omega-3 fatty acids (1 g twice a day) Optional: Chaste tree berry (150-500 mg of standardized extract). Regulates a woman’s cycle and boosts fertility (see “The 20s”). An energy booster such as Rhodiola rosea (300-400 mg, in two doses). Also called golden root, this herb helps the body adapt to stress. A recommended brand is Rosavin, by Ameriden. 40‘S What’s middle age if not the beginning of your sense of physical limitations? For most of us, the forties is the decade when we start realizing that no, we really can’t do it all. At least not on five hours of sleep a night. Fatigue, low energy, and sleep problems begin to take their toll. For women, perimenopause gets underway and with it can come a host of issues, from mood swings to intensified symptoms of PMS. The concept of prevention takes on new urgency as conditions such as high blood pressure and cholesterol increase the risk of cardiac disease, and other potential problems such as breast cancer and prostate trouble loom. Now’s the time to take a family history—if you haven’t already done so—to see what you might be at risk for. “As soon as you experience problems, it’s wise to get on top of them right away,” says Katz. For example, if you’ve got aching joints, which suggests the onset of arthritis, you might want to start taking glucosamine. For men Multivitamin Optional: Calcium with vitamin D (1,000 mg of calcium with 400 IU of vitamin D, in 2 doses) to prevent bone loss. An energy booster, such as ginseng (100-200 mg) or Rhodiola rosea (300-400 mg). They can enhance libido, as well as energy. For cardiac health: CoQ10 (1 mg per 2.2 pounds of body weight). For joint health: Glucosamine, chondroitin sulfate, or a combo (1,500 mg glucosamine; 800 to 1,200 mg chondroitin sulfate, in 2 doses); or SAMe (400-600 mg). Both can rebuild cartilage. For women Multivitamin Optional: Black cohosh (20 to 80 mg of standardized extract twice a day). “Nothing has been found to be nearly as effective for menopause symptoms,” says Low Dog. She likes Remifemin. An energy booster, such as ginseng (100-200 mg) or Rhodiola rosea (300-400 mg) (see “40s: For men”). For joint health: Glucosamine, chondroi- tin sulfate, or SAMe (see “40s: For men”). 50+ Many of your risk factors come with your genes, so take a good look at family members to see what you’re up against. Taking omega-3s, antioxidants, and B vitamins becomes all the more important because of increasing cancer and cardiac risks. | Sleep problems can be another big problem for this age. Many experts recommend valerian root. “It has hypnotic properties and lulls you right to sleep,” says Blumberg. Boosting brain function starts to be a priority for many of us, particularly if you have Alzheimer’s in the family. | Another common concern: sexual performance. Low Dog suggests trying ginseng: “It can make you feel more energetic, which could get those amorous feelings going again.” For men Multivitamin for seniors Optional: Policosanols (10 to 20 mg). Help lower cholesterol—some say as well as statins. Valerian (Valeriana officinalis, standardized extract 0.8 percent. Try 450-500 mg at night). Must take daily for several weeks to work. An energy booster, such as ginseng (100-200 mg), or Rhodiola rosea (300-400 mg). Both help sexual performance, too. Saw palmetto (200-300 mg standardized extract) for enlarged prostate. If you have pain or frequent urination, take only after first ruling out serious problems. “It’s just as good as the prescription drugs available,” says Blumberg. A memory booster, such as turmeric (250 mg) or ginkgo (120-240 mg standardized extract). “Ginkgo is beneficial for older people with mild memory problems, but you must take enough for it to be worth anything,” says Low Dog. For joint health: Glucosamine, chondroitin sulfate, or SAMe For women Multivitamin for seniors Optional: A memory booster, such as turmeric (250 mg) or ginkgo (120-240 mg) (see “For men”). Black cohosh (20-80 mg twice day) for hot flashes, night sweats (see “The 40s”). An energy booster, such as ginseng (100-200 mg) or Rhodiola rosea (300-400 mg). Both help sexual performance. For joint health: Glucosamine, chondroitin sulfate, a combo (1,500 mg All Ages A good multivitamin At a minimum, a multivitamin must have 100 percent of the recommended daily allowance (RDA) of all the major vitamins and minerals. Spend some time reading labels and you’ll see this isn’t as obvious as it seems. “You’d be amazed at how many have nowhere near that much,” says Tieraona Low Dog, of the University of Arizona School of Medicine in Tucson. Low Dog, among others, says you’re more likely to find a high-quality multivitamin in natural food stores. Go with a one-a-day, she adds. “Some of these multivitamins make you take four tablets over the course of a day to get the full RDA, which isn’t very realistic. Choose a pill that gives you what you need in one dose.” Low Dog recommends Rainbow Light’s One a Day. Omega-3s: The new basic But what about the chance of finding mercury in your fish oil supplements? It’s possible, but unlikely. A recent survey by ConsumerLab.com tested 20 different brands of fish oils and didn’t find mercury contamination in any of them. Still, flaxseed oil pills remain a good option, particularly for vegans. Another is blue-green algae (algal oil), which contains DHA. As with fish oil, your body doesn’t have to do any converting. One good brand: Neuromins by Natrol. Finally, most people have no idea that in order to facilitate the metabolism of omega-3 fatty acids you should take them simultaneously with vitamin E (200-400 IU), says David Katz of Yale. The omega-3s are less likely to oxidize this way. Harnessing antioxidant power So how can you give your body full-strength free-radical-fighting powers without having to down fistfuls of pills? “My first choice is vitamins C and E,” says Jeffrey Blumberg, who’s made a specialty of studying antioxidants. And you’ll need to take more than the RDA for them to do much good. Another option, he says, is to take flavonoids, the antioxidant compounds responsible for the color and health benefits of fruits, vegetables, and herbs. Look for “mixed flavonoid supplements.” Buyer’s guide: What’s in a bottle? “This is a great organization that screens supplements for purity and standardization,” says David Katz, director of the Prevention Research Center at Yale. It’s also worth knowing that German products are already subject to government scrutiny. And how much of each supplement should you take? Another tough question. The FDA doesn’t require supplement manufacturers to support their claims, so dosages on the label are often a best guess based on studies, and therefore can vary enormously. A holistic practitioner, who can customize dosages to your specific needs, can offer the best guidance. |
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