How Important Is Supplementation, by Matthew Romans

I have been asked many times over the years by clients, friends, and acquaintances what supplements I recommend that they take to improve their health or improve their exercise or sports performance. Much of the time, when people think or talk about supplements they are referring to products that they see in GNC, the Vitamin Shoppe, or in television commercials. In my opinion, most of those products are a waste of money and provide very little benefit; just because a bodybuilder or professional athlete endorses a product does not mean it does what it is purported to do or is worth buying. At Total Results, we recommend that clients consume a largely whole-food diet in order to optimize their health and get the most out of their workouts. However, even with adherence to the best diet there may be some gaps that need to be filled in. This is where the right supplementation can make a huge difference.

Most of the vitamins, minerals, and trace elements that our bodies need are best absorbed through our diet, but some of them are very difficult to obtain through food alone. I have narrowed it down to four (or five) supplements that I believe most people can derive great benefit from if they take on a regular basis.

Zinc is an essential mineral that 100 different enzymes in the body depend upon in order to bring about biochemical reactions. It is involved in skin repair and in making DNA (the carrier of genetic information), and protects against cellular damage. Zinc is also critical for immune function. Low zinc levels have been associated with increased susceptibility to pneumonia and worse outcomes for COVID-19 patients. Zinc can be found in beef and some seafood, but most people do not consume enough of these foods to meet the body's requirement. Some symptoms of a zinc deficiency include hair loss, loss of appetite, open sores that will not heal, and a lack of alertness. The recommended daily allowance (RDA) of zinc is 8 mg for adult women and 11 mg for adult men, and toxicity can occur if you exceed 50 mg per day. Most brands that you find at a grocery store will suffice (I have had a hard time finding it on the shelves since the spring Covid wave), but was able to order some from a company called Nature's Bounty on Amazon. (Note: Most Zinc Supplements indicate a dosage of 50mg, however, zinc glutonate, the form of zinc in the Nature's Bounty product, is about 14% elemental zince (about 7mg), and similar precentages exist for zinc sulfate and zinc acetate found in other zinc supplements. Therefore the 50mg indicated on labels will not come close to toxicity levels.)

Magnesium is an essential element that plays a pivotal role in nerve cell communication, muscular contraction, and maintaining a normal heart rhythm, which it does by assisting movement of potassium and calcium across cell membranes. This element is difficult to find in food, outside of flaxseed and pumpkin seeds. As you might suspect, a magnesium deficiency can be characterized by abnormal heart rhythms, numbness and tingling, and general weakness. The RDA for magnesium is 400 mg for men and 310 mg for women between the ages of 19-30, and 420 mg for men and 310 mg for women aged 31 and up. Magnesium toxicity is very rare, but can occur if you take more than 5,000 mg per day, usually due to consumption of laxatives or antacids that are high in magnesium. Nature Made and Nature's Bounty are good brands to use if you decide to supplement.

If I had to pick one, I would say that Vitamin C is the least necessary of all of these vitamins and minerals to supplement, and is the easiest to get from food. It can be found in broccoli, strawberries, peppers, and citrus fruits, although these fruits can be high in sugar (which should be minimized if fat loss is a goal). This vitamin is integral in maintenance of the immune system, as well as maintenance of the muscles, skin, bones, and teeth. Signs of a Vitamin C deficiency, also known as scurvy, include dry skin, anemia, nosebleeds, bleeding gums, and severe joint pain. The RDA for Vitamin C is 65-90 mg, with an upper limit of 2,000 mg. If you exceed the upper limit you're unlikely to do yourself any harm, but can experience abdominal pain and some cramping.

Vitamin D is probably the most important vitamin or mineral to supplement, and this is because most people are Vitamin D deficient, or at least insufficient. Symptoms of a Vitamin D deficiency include frequent illness, regular fatigue, depression, and digestive issues. This vitamin can be found in some foods, such as milk, orange juice, and fish. As I have written about in previous articles (particularly my book review of "The Vitamin D Solution"), this vitamin functions more as a hormone that it does as a vitamin. Vitamin D is most effectively made by the body through exposure of the skin to sunlight, and it is fat soluble, meaning that it can be effectively stored in fat cells and used by the body at a later time. Most of us do not live in the tropics or work outdoors year-round, which is why I recommend supplementation in conjunction with regular sensible exposure to sunlight during the months of March through October (when the sun angle is sufficient to allow the body to produce Vitamin D). The RDA for Vitamin D (from some sources I have seen) is between 600 and 800 IU (international units). This is woefully inadequate. Based on reading I have done, I would recommend no less than supplementing with 2,000 IU per day. I have taken 5,000 IU of Vitamin D per day (manufactured by Nature Made) for a few years now, and have suffered no ill effects; in fact, I have noticed a significant improvement in my energy levels, immune health, and overall well-being since I started supplementation. It is impossible to achieve Vitamin D toxicity through sunlight exposure; you would experience a severe sunburn long before that happened. Dr. Michael Holick (author of "The Vitamin D Solution") has administered a dosage of 10,000 IU per day of Vitamin D for several months to patients with a severe deficiency, and they did not experience any symptoms of toxicity.

Fish oil is the final substance I would recommend using as a supplement to your diet. It is important to regulate your ratio of Omega 6 and Omega 3 fatty acids; too high of a ratio of Omega 6 to Omega 3 can increase your systemic inflammation and lead to a higher risk of the diseases of modern civilization (diabetes, heart disease, cancer, autoimmune disorders). Those who eat a pre-industrial diet (such as the one we recommend) have a ratio of around 4:1 (Omega 6 to Omega 3), while those who eat a modern Western diet can have a ratio of upwards of 15:1. Good sources of Omega 3 fatty acids include salmon, sardines, and mackerel, but if you do not eat at least one or two portions of fish per week you may need to supplement. We have sold Omapure fish oil capsules at Total Results for several years, and many of our clients swear by them. There are some side effects if you consume fish oil in extreme excess of what your body needs, but two capsules twice per day is the recommended safe dosage.

A multivitamin can help but is probably not necessary, and some of them do not work particularly well. Multivitamins will probably not contain a high enough quantity of the essential vitamins and minerals that you need, and are often not well absorbed by the body. Keep in that if you decide you want to supplement you should check with your physician. Regular supplementation will not make up for a poor diet, but it can give you a better margin for error if your diet is not perfect, and I also recommend integrating some intermittent fasting to help you get back on track if you fall off the wagon (so to speak). Incorporate intelligent supplementation into your lifestyle and start seeing the difference. Here's to your health!