By Jill Monster ND Naomi Bryant ND and Tammy McInnis ND
As naturopathic doctors, we hear this question daily. Based upon the latest scientific research and clinical experience, our top picks are:
1. Vitamin D – Northwest residents are notoriously low in the “sunshine vitamin,” which the body produces naturally from sun exposure. Over 90 percent of our patients who do not take a vitamin D supplement are found deficient.
Vitamin D plays a role in building bones, preventing cancer, maintaining heart health, fighting infection and elevating mood. Foods like cow’s milk are fortified with vitamin D, but in small amounts.
It is possible to overdose on vitamin D, so have your healthcare provider order a simple blood test to determine your individual vitamin D needs.
2. Probiotics – Foods and supplements that contain high quantities of beneficial or “good” bacteria that are normally found in the body are called probiotics. Friendly bacteria are essential for good digestion and a strong immune system.
You may be aware of the benefits of taking probiotics after taking antibiotics which indiscriminately kill the good and bad bacteria in your body, but many people experience improved health when they take probiotics daily.
Foods like yogurt contain probiotics, but in relatively small quantities. When choosing a probiotic, look for a blend that contains several different species of bacteria and is stored in a cool environment.
3. Fish Oil – The typical Western diet is low in EPA and DHA, two important omega-3 fatty acids found in fish oil. Omega-3’s are found in oily fish like tuna, cod, mackerel and our local salmon.
These oils play a key role in the function of your heart, brain, eyes, nervous system, kidneys and liver. Studies show fish oil to be preventive against heart disease, arthritis, depression and to lower cancer risk. Fish oil also acts as a strong anti-inflammatory.
In higher dosages, fish oil can thin the blood, so use it under the advice of your physician.
4. Bioflavonoids – Fruits and vegetables are not only rich in vitamins and minerals, but also contain plant pigments called bioflavonoids which are powerful antioxidants. Bioflavonoids give the immune system a major boost and maintain health in many organs and tissues including the eyes, heart, skin and blood vessels.
You may have heard of resveratrol which is a bioflavonoid found in wine that is thought to improve heart health. It is important to get bioflavonoids from a variety of sources. Our favorites include berries, turmeric and green vegetables. A bioflavonoid supplement can give you a super dose of these substances without adding to your waistline.
In addition to these suggestions, we recommend taking a multi-vitamin, along with calcium and magnesium for bone health. The supplement industry is not well regulated by the FDA, so we suggest pharmaceutical grade supplements, which are supplements that have been independently evaluated as having met the highest regulatory standard.
These supplements are typically available from compounding pharmacies or healthcare providers. Seek out a health practitioner trained in integrated medicine to help you select vitamins and supplements that meet your individual needs.
Naturopathic doctors Jill Monster, Naomi Bryant and Tammy McInnis are co-founders of the NaturoMedica clinic in Sammamish, Wash., where they work as primary care physicians combining conventional medicine and evidence based natural therapies. For more information, visit www.naturomedica.com or call 425-557-8900.
