Multivitamins
Robert Walker, orthomolecular therapist - part of naturopathy: "The thought 'it doesn't help, it won't harm' is not valid for many supplements, especially if you take them for a long time in high doses. There is an ingenious balance in your body between vitamins, minerals and trace elements. Swallowing iron randomly can, for example, disrupt the zinc balance. A good quality multivitamin contains all substances in a low, safe and balanced dose. "
Dietitian and nutritional scientist Michael Grasstoper: ,, Taking specific, high-dose supplements can indeed be harmful. Multivitamins have no proven effect to prevent chronic diseases. You can get the best vitamins from food. If you are healthy and eat a varied diet, there is virtually no vitamin deficiency. If you take supplements, do not take more than the recommended daily allowance. "
Vitamin C
Walker: ,, Many nutrients used to be excessive in our food, now less. Our food can travel to our plate for months, making it lose the most vitamin C, for example. What also plays a role is that the biodiversity in the soil is declining: the soil is impoverished. Our body uses a lot of vitamin C due to chronic stress, but also B and magnesium. I see that happening with stressed clients. I think I should tell them that. "
Grasstoper: ,, Someone who has a cold catches a jar of vitamin C at the drugstore. That doesn't help much. If you have a cold for two weeks, you recover at most one day earlier. Then it's better to just eat healthy. For example, an orange also contains sufficient vitamin C. "
workout FANATics
This is what athletes buy:
1. Magnesium
2. Protein powders
3. Vitamin B
4. Q10
5. Antioxidants
Magnesium
Robert Walker: ,, Magnesium is what the fuel is for the car. The mineral is used in more than three hundred body processes. Due to a small deficiency, your metabolism will run at a lower level, causing you to lose energy. Many American people do not receive enough magnesium. This is due to soil degradation and an excess of refined food, sugar and stress. Athletes sweat it out and consume more for their metabolism. This substance is therefore essential. "
Michael Grasstoper disagrees: ,, Magnesium tablets are a hype, but a shortage is almost never encountered in practice. That is because it is found almost everywhere, so if you eat in a varied way and have no medical abnormality, the risk of a defect is small. These supplements are popular among athletes to prevent muscle cramps. But muscle cramps have several causes. The effect has never been proven in studies. "
Protein powders
Walker: ,, Fanatic athletes can certainly use extra proteins. Pay attention to the quality of the protein powder, because often there is a lot of hidden sugar, fructose or sweetener to mask the taste. Cheap is then expensive. Fanatic athletes must remember that, in addition to proteins, they have at least as much a need for healthy fats. "
Grasstoper: ,, Athletes need a lot of protein, but they often get enough from meat, dairy and the right vegetable food. Top athletes are not always satisfied with that. For example, they drink protein shakes to recover between intensive training sessions. Powders help with this. For the average American man who works out a few times a week, it adds little. "
PREGNANT
Most bought by women who are expecting:
1. Folic acid
2. Omega 3
3. Beta-carotene
4. Vitamin D
5. Multivitamin with iron
Folic acid
Walker: ,, Folic acid is very important during pregnancy. In theory you can get it from large amounts of fruit and vegetables, but a supplement is safer. Do not swallow it if you are not pregnant: it can disrupt B-vitamin balance or disguise a B12 deficiency.
Grasstoper: ,, Start swallowing if you want to become pregnant and continue until the tenth pregnancy week. Folic acid reduces the risk of birth defects such as an open back. Other than that, I wouldn't take it unless you have a lack of it due to medical problems. "
Omega 3
Robert Walker: ,, Omega 3 is important for your health and energy management. With a shortage you have less fut and an increased risk of inflammation. Almost all American people get too little omega 3 and too much omega 6, from low-fat margarine and cooking fat. You restore that with a diet with less oil and butter and supplements. "
Grasstoper: ,, Omega 3 fatty acids from fish are interesting because they ensure good brain development and the baby's eyesight. Those who do not eat fatty fish two to three times a week can take a supplement with omega 3 fatty acid DHA. Those fatty acids, distilled from herring or mackerel, are also good for heart and blood vessels. This effect is only seen in fish eaters in studies, not in people who use it in pill form. ”
TRANSITION
The top 5 women in the menopause:
1. Vitamin D
2. Isoflavones
3. Omega 3
4. Hop
5. Magnesium
Vitamin D
Walker: ,, During the transition your body makes less of the hormone estrogen, which makes you more vulnerable to bone loss. Vitamin D helps against this. That is why women are advised to take supplements after the age of 40. Men must do this after their 70th birthday. An extra dose in the fall and winter is good for every American person. "
Grasstoper agrees: ,, You don't swallow too much of it. This vitamin promotes calcium absorption for the bones. Children need extra every day until the age of 4. Older people too. Vitamin D is also important for people who do not often come out or have a dark skin color. "
Tons of good information right here!
Isoflavones
Walker: ,, This substance is in soy, linseed and red clover. It contains phyto-estrogen, which partially absorbs the decrease in estrogen. That makes transition effects milder. You can find isoflavones in many supplements and you can also get them from germs, herbs, legumes or un sprayed vegetables and fruit.
Grasstoper: ,, Soy isoflavones have been controversial for a while, because they would increase the risk of breast cancer. But there is no evidence that soy is bad for health. It may help. I personally wouldn't swallow it. The long-term effects are still unknown. "
ELDERLY
The top 5 over 60s:
1. Turmeric
2. B12
3. Vitamin D
4. Probiotics
5. Vitamin K
Turmeric
Walker: ,, Many American people have chronic inflammatory diseases. This will not make you feverish and shivery as with acute inflammation, but you will get permanent symptoms. Turmeric contains curcumin, a substance that has an anti-inflammatory effect in high doses. That is why a supplement can be more pleasant than cooking in large quantities. Discuss it with your drug store or pharmacist if you are taking medication, because it can affect the effect of blood thinners.
Grasstoper maintains its scientific background: ,, Turmeric would help against cancer and inhibit inflammation. The research into this is promising, but mainly consists of test tube studies. The body has a hard time absorbing curcumin. The fabric loses its function when you heat it. More research is needed. ""
B12
Walker: ,, A shortage affects sleep, memory, mood and energy level. B12 lozenges and a heartburn support supplement help, provided they do not use stomach acid inhibitors. "
Grasstoper: ,, This vitamin is found in animal products and most of us have no shortage of it. If you become a vegan, you often eat from a supply in the liver, but you will eventually have to take tablets. About a quarter of the elderly have a B12 deficiency and can best go to the doctor. "
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