The Tribune

Supplement mythbusters – Part II

Dr Monique Thompson clears up common myths about nutritional supplements.

LAST week you said: “Because supplements are over the counter (OTC) and safe, I can take them how I want and when I want.”

I was saying: “When you take supplements is an important factor!”

Taking them at the wrong time, or with the wrong things, can make them less effective. For example, when supplementing iron, you should avoid coffee/tea, milk (due to its calcium and phosphorus content) because they stop iron from being absorbed. Fortunately, the reverse is true as well. There are things you can take with supplements to enhance how they work. Vitamin C enhances iron absorption, taking your supplements with food improves their absorption overall, and taking the fat-soluble vitamins A, D, E, and K with a healthy fatty meal improves their absorption as well.

Thirdly and finally, if you are taking prescription medications, taking supplements however you want is potentially harmful as well for the same reasons – interactions. One of the more common examples is taking fish oils, ginger or garlic with pharmaceutical anticoagulants (blood thinners) like Warfarin. Because they all thin the blood, in the event of a bruise or injury, it can be difficult for the individual to control their bleeding. So while you can have the best of both the pharmaceutical and supplement worlds, I implore you to consult with a health care provider knowledgeable in both areas, so that this can be done safely.

You say: “All natural supplements are best!”

I say: “What does ‘all natural’ mean?”

I can tell you that “all natural” is not synonymous with “organic.” The Food and Drug Administration (FDA) does not regulate the statement “all natural”, and therefore it can vary from company to company and product to product. In the event that a food item or supplement does not contain artificial flavours, added colour, or synthetic substances, the FDA allows the use of the term “natural”. That being said, from a scientific perspective, regulating a term as far reaching as “natural” is no easy task. I encourage you to pay attention to the “nutritional information” and “ingredients”, because they will tell you what your supplement contains. The less “other ingredients” in your supplements, the better. (Perhaps I will do a crash course in reading and understanding nutrition labels). I can say that when I purchase something like multivitamins, my two standards are that they come from whole food sources and are organic.

You say: “Supplements are a great substitute for horrible tasting veggies.”

I say: “Firstly, don’t hurt the vegetables’ feelings like that! We just need to retrain our taste buds to appreciate their scrumptious flavours. And second, ‘there is nothing like the real thing baby!’”

Simply put, supplements can in no way make up for a healthy, balanced diet. They are there to bridge the gap between the nutrition we obtain through whole foods and the nutrition we need for disease prevention, optimal health, and in some cases, disease treatment. Plants contain phytonutrients (the chemicals in plants that offer health benefits) too numerous to be synthesised and placed in a capsule. Additionally, our bodies more effectively digest and absorb nutrients in their whole food form versus a processed, synthetic version.

You say: “I heard that magnesium is good for pressure and pain. Let me pick some up. Besides, all magnesium is the same right?”

I say: “Magnesium is an amazing mineral, but you want to get the right form for what you need.”

As a note, this is true for all vitamins and minerals, not just magnesium. Some forms are very difficult for your body to absorb, while others or more bioavailable. In the example of magnesium, only about four per cent of the form magnesium oxide is absorbed by the body, while a mineral salt form such as magnesium orotate is much more readily taken up by the body and used. Other important points to consider would be the therapeutic use of the vitamin/mineral and route of administration.

You say: “The bottle says to take one capsule three times per day with a meal, but I need this to work right now so I am going to quadruple the dose.”

I say: “Don’t do it; at least not on your own.”

Yes, therapeutic doses of single vitamins and minerals can be significantly higher than maintenance doses, but let a knowledgeable health care professional advise you first.

That brings us to the end of our myths surrounding supplementation. Hopefully you are able to take a safer approach to it.

Next week is my “Break-Out” article. Trust me, you do not want to miss it!

• Disclaimer: This information is not intended to diagnose or treat any condition, rather to be used for educational purposes. Dr Thompson is a naturopathic medical doctor and founder of Cornerstone Healing Institute. For more information call 356-0083.