What's Supp(lement)?

Buckle up.  Drink your coffee.  Did you take your Omega-3 fish oil today, because you're going to need the concentration for this one.  I was asked to take on supplements for a Paleo Diet (thanks Geoff, what did I ever do to you?), so I will attempt to break it down as simply as possible.  But let's face it: when you start reading words like stearic, dioxide, and even auto-immune, my words become about as interesting as those on the back label of a shampoo bottle. 

First things first. This information is intended for those who do not have any major medical problems, are not pregnant or breastfeeding, and are in general good health.  If you are questioning any of the above, see your doctor and get your supplement advice from him or her. 

1: THIS IS NOT MEDICAL ADVICE AND DOES NOT APPLY ACROSS THE BOARD TO EVERYONE. (In the hospital setting, we call this a CYA or Cover Your A**).  In order to get a true picture of your own nutrition, based on your age, sex, and overall health, you need to get a full panel of bloodwork analyzed by your physician.  You might be surprised in your own deficiencies, and may need to supplement where others do not. 

2: If you are eating a well-balanced, clean diet, you are going to be obtaining much of what you need from your diet.  Do NOT supplement a deficient, crappy, or processed diet.  Instead, choose optimal nutrition, exercise, time outdoors, and a good night's sleep.  If you are focusing on all of these things, your metabolism and vitamin/mineral levels are probably in better shape than you think. 

3: Most commercial supplements are a racket.  There has been much coverage given to the regulation of supplements.  Many are not what they claim, have variable amounts, and most common supermarket varieties have additives which can actually diminish the effects of the nutrients.  Just because you buy it in the health food aisle or store does not mean it's automatically healthy for you.  Like everything else Paleo, you have to READ THE LABEL. Supplements fall into the "You get what you pay for" category.  Unfortunately, you have to shell out the coin to get quality supplements. 

4: For more information and details, go to www.robbwolf.com, www.whole9life.com, or read the book, "Primal Body, Primal Mind" by Nora T. Gedgaudas.  These are the sources I used, and I've condensed a lot of what I read. 

Because our modern soil is depleted of many of the minerals our ancestors enjoyed, and air pollutants affect our products' growth and therefore our absorption of nutrients, we may have to supplement our diet in a few general areas to maintain an optimal balance.  I use the word "optimal," because by eating a variety of vegetables and fruits, nuts and seeds, grass-fed meats and wild seafood, we are getting a wide range of vitamins and minerals.  The most commonly replaced supplements in a Paleo Diet are Vitamin D, Omega-3 Fatty Acids, Vitamin B Complex. Magnesium, and Vitamin C.  I will also give a quick shout-out to Probiotics and Iodine before I'm done.

Vitamin D is in style lately, getting plenty of red carpet attention.  Justifiably so, it's crucial in the absorption of calcium and phosphorous, both very important, and decreases inflammation and cancer risk, and increases fat metabolism.  And guess what? It's free! We can get plenty of Vitamin D simply by stepping outside and spending time outdoors in the sunlight, every day.  Our body makes what we need from sunlight, with a few exceptions: darker skin makes less than lighter skin, those closer to the equator make more, and those living in areas of high air pollution will absorb less. 

Omega-3 Fatty Acids have been greatly diminished in a modern diet, but are essential for cognitive function, decreased inflammation, heart health, and decreased cancer risks.  The modern diet is high in Omega-6 fatty acids, which actually can decrease the absorption of the more important Omega-3s.  The best natural sources of Omega-3 are wild caught seafood and grass fed meats.  Farmed seafood does not produce Omega-3s.  I take whole 9 life fish oil, because it's a smaller amount of oil with greater concentration.  They also have flavors to make it a little more palatable.  You definitely pay for the quality though.  Cod liver oil is another good source of Omega-3. 

Vitamin B Complex is a fantastic natural energy source.  It increases your metabolism, providing an energy kick that helps with workouts and minimizing slumps throughout the day.  The more stress you have in your daily life, the more you deplete B Complex vitamins.  So if you can't just chill out, you probably need to take a supplement.  B12 specifically improves cardiovascular health, brain function, and improves your oxygen carrying capability to your brain, organs, and large muscles by increasing red blood cells. 

Magnesium is available in many forms, but best taken as Magnesium Citrate.  It's absorbed better, and provides energy, enhances muscle and nerve function, improves digestion, and fights insulin resistance.  Many women are especially magnesium deficient.  Avoid any supplements with Magnesium Stearate, as the stearates can inhibit your body's absorption.

Vitamin C is a big fighter in our natural immunity.  It also happens to be a big metabolizer of alcohol, so if you are feeling the effects of too wild a night before, eat foods rich in Vitamin C the next day to pass a little quicker through the tunnel of hangover hell. 

Probiotics are a natural digestive aid. Our gut is filled with bacteria that aid our digestion.  Probiotics help this along, and will help you absorb all the nutrients in your diet much better, as well as keep you regular if that's a problem.  Natural sources of probiotics can be found in all things fermented, including Kombucha, a fermented tea drink which I've grown to love, and sauerkraut. 

Iodine is crucial for thyroid function.  Many men and women have lower functioning thyroids and don't even know it.  If you suspect your metabolism is slow, you have low energy for no reason, or any other sign of hypothyroid, get your levels checked by your doctor.  They may need to be trended to get a true picture of your thyroid function.  Natural sources of iodine include kelp, seaweed, and wild seafood.  Iodine is crucial for women in estrogen metabolism.  Kelp is awesome because it can come in noodle form, like spaghetti squash, and pretend to be pasta on your plate - yay Bolognese!

You made it to the end, still awake!  The bottom line is round out your diet as much as you can to get your vitamins/minerals naturally.  When shopping, avoid anything that contains trans fats, stearic acid, or titanium dioxide.  I would start by shopping in a higher end store and reading the labels.  If you have the cash, whole 9 is an excellent source of supplements.