dietary supplement savvy
by Carol Plotkin, MS, RD
Ever wonder if you should take a supplement to prevent arthritis pain? Or to stop a cold? One in three Americans takes a dietary supplement hoping to prevent illness. We believe the vitamins, minerals, and other molecules in foods can keep us well. But when we take the nutrients out of food and put them in a pill, we don’t always see the health benefits we expect. In our bodies, these molecules act along with other nutrients in ways we don’t completely comprehend. This action cannot always be mimicked by nutrients in a pill. However, supplements can add some value to one’s health, and by following a few rules for safe supplementation you won’t go wrong.
1. Eat a balanced diet. If your diet’s bad, a supplement won’t save you. See www.MyPyramid.gov for more information.
2. Look at the nutritional quality of your diet and supplement where indicated: For example, research is showing that vitamin D is very important for preventing osteoporosis. It has been suggested that vitamin D intake should be 800-1000 IU daily. Add up what you get from your diet and make up the difference with supplements.
3. Be aware of the maximum dosage and do not exceed it. For example, in small doses zinc can enhance the immune system, but in excess it can actually hurt immune function. Keep this in mind if you are taking zinc for a cold while taking a multivitamin and mineral supplement. The safe upper limit for zinc is 40 mg daily.
4. Always inform your doctor about your dietary supplements. Some supplements may interact with medications. This list includes commonly taken drugs, so it’s always a good idea to check.
What Supplements Do Rochester Nutritionists Take?
Local nutritionists were asked about the supplements they use. Their unanimous choice was the natural nutrients in food, but it was clear certain supplements have value.
Maggie McHugh, MS, RD, CDN (founding partner of Eating for You and Baby Too, Inc.) takes a store brand prenatal vitamin daily (she’s expecting her third child) and an omega-3 fatty acid supplement (DHA) three times a week.
Dorothy Humm, MBA, RD, CDE, CDN (owner of the Preferred Nutritionist Organization) takes Centrum Multivitamin daily, 400 IU vitamin E every other day, 500 mg vitamin C for cold symptoms, calcium if she doesn’t get enough from her diet, and acidophilus.
Cyndi Weis, RD, CDN (owner of Breathe yoga studio and juice bar) uses whole food supplements such as ground flax seed, acai pulp (a very high antioxidant containing fruit), and Chinese herbs.
Amy Blodgett, MPA, RD, CLC (Monroe County Women, Infants and Children Supplemental Nutrition Program) takes a prenatal vitamin and mother’s milk tea to aid milk production (she’s nursing her first baby).
Molly Ranney, MS, RD, CDE, CDN (Breathe) takes a multivitamin and mineral formulation daily and occasionally adds whole food supplements such as flax seed and wheat grass juice.
Ellen Pfeiffer, MS, MPH, RD (owner of Anju) takes a daily multivitamin, calcium with vitamin D and magnesium, fish oil, and 1-2 grams of vitamin C for allergies.
Joanna Hill-Kennedy, RD, CPT, CPC (owner of Desired Dimensions, Inc.) takes a women’s multivitamin formulation daily plus calcium with vitamin D and magnesium. If you are uncertain about the supplements you are taking, it is worth seeking professional advice.
ROCHESTER RESOURCES www.rochesternutrition.com -- A local website devoted to providing quality nutritional information. Others mentioned above have websites as well.
ABOUT THE AUTHOR Carol Plotkin, MS, RD, is a registered dietitian. She is owner of On Nutrition, a nutrition practice specializing in wellness/disease prevention and sports nutrition. To find out more about her services, go to www.rochesternutrition.com. Contact her at cplotkin@rochesternutrition.com.