by Laurel Sterling, MA, RD, CDN
As a dietitian, when I used to counsel individuals, there were several occasions when my clients brought in shopping baskets filled with supplements. They couldn’t remember exactly all of the reasons why they bought them nor how much or how often to take them. If this sounds like you, you are NOT alone! I think we’d all like to get the most out of our supplements through proper timing, combining, and dosing. Here are a few basic supplements I’ll be covering: vitamins C, B, and D; calcium; magnesium; iron; omega-3 fish oil; and probiotics.
Typically, most supplements are recommended to be taken with a meal because there’s a synergistic effect of better absorption. Fat soluble supplements like vitamins A, D, E, and K should be taken with a meal containing healthy fats, like avocado, salmon, or nut butter for optimal absorption. Some vitamin and mineral supplements can cause nausea or heartburn when taken on an empty stomach, and taking too many supplements at once may cause an upset stomach. If you experience the latter, I recommend taking your supplements across multiple meals.
Water-soluble vitamin C and the B vitamins are not stored in the body like fat-soluble vitamins A, D, E, and K. Amounts of the B vitamins and vitamin C not used by the body pass out of the body; therefore, it’s recommended to split the doses of vitamin C and B vitamins throughout the day. When doses are split, it helps keep blood levels elevated. Too much vitamin C taken at once (3 g and up) can cause gastrointestinal (GI) stress, such as loose stools, in some people. Splitting the dose to 250-500 mg with breakfast and lunch works well. B vitamins tend to give people more energy, so it’s best to take them with breakfast and lunch also.
Calcium and magnesium are critical for bone, cardiovascular, and nerve health. Taking them in a combined supplement in a 1:1 or 2:1 ratio is best. Be sure to take calcium with food and in split doses because our body absorbs them better in smaller doses of 400-500 mg/meal.
Iron is best taken on an empty stomach for maximum absorption first thing in the morning with orange juice. The caffeine in coffee and the calcium in dairy can interfere with its absorption, while vitamin C and vitamin C-rich foods can enhance it.
Omega-3 fish oil should always be taken with food, as the fat in our meal with also help its absorption. It’s also beneficial to take fish oil in divided doses of around 500-1,000 mg per meal.
Harsh stomach acids can destroy certain probiotic strains, so they’re best taken on an empty stomach. Different strains may have different tolerances to stomach acids, so it’s best to take them before meals.
It can be confusing what to take when. In doubt, follow the recommendation listed on the label. If you have concerns about interactions with medications, be sure to speak to a pharmacist or health practitioner.
Celebrating the women behind the Carlson brand. Carlson began in 1965 as one woman’s mission to improve the health of families by creating nutritional supplements with high-quality ingredients. Susan Carlson’s father suffered from heart issues but found relief after taking natural-source vitamin E. Inspired by this discovery and her background as a pharmacist, Susan started Carlson out of her small Chicago apartment with a single vitamin E formula. Her product line quickly expanded, and Carlson began popping up on store shelves around Chicago. The wave continued across the nation.
In the early 1980s, Carlson helped launch the omega-3 marketing in North America, importing our first high-quality, great-tasting, sustainable fish oils from Norway. Today, the commitment to helping families live a healthier lifestyle continues, as Susan’s daughters Carilyn and Kirsten continue the Carlson family’s mission to produce high-quality, science-based, competitively-priced nutritional supplements. Carlson now offers more than 200 vitamins, minerals, omega-3s, kid’s products, and other special formulas for the entire family.
by Karen Roth, MSNC
Omega-6 fatty acids are found in high concentrations in many of the foods we eat in the Standard American Diet (SAD). Omega-6 oils, including corn and soybean oil, are used when making many popular foods such as French fries, crackers, potato chips, muffins, cereals, cookies, and breads. Due to the convenience, and sometimes dependency, on these types of fast foods, many of us have a very high intake of omega-6 – and that can create an imbalance to omega-3s.
It’s important to note that omega-6s shouldn’t be demonized. Our body needs them, and they can actually also be found in healthy foods such as nuts and seeds. The problem is, they can be harmful when consumed in excessive amounts from unhealthy sources. When consumed in moderation, omega-6s can be beneficial, as they support bone and muscle health. But these health benefits can only be achieved when omega-6s are consumed in the proper ratio with omega-3s. The optimal ratio is 2:1 omega-6:omega-3, and not higher than 3:1. Those who consume large amounts of convenience foods can have ratios of 20:1 and even as high as 50:1.
When evaluating our diet, we shouldn’t only categorize fast foods as the quick meals we get through the drive through or a walk-up window, we should also include convenient grab-and-go foods, like frozen entrees, coffee shop muffins, snack bars, etc.
We can balance out the omega-6s we consume by eating more omega-3-rich foods such as salmon and flaxseeds, while supplementing with fish oil. Omega-3s support cardiovascular, joint, brain, vision, and immune health, and also promote healthy aging.
Here’s what a balanced omega-6:omega-3 diet looks like:
by Laurel Sterling, MA, RD, CDN
Our bodies are home to a mix of good and bad bacteria. Probiotics, also known as beneficial bacteria, line the digestive tract and support the body's ability to absorb nutrients. Under ideal conditions, the friendly bacteria outnumber the bad ones. But a poor diet, stress, and other factors can upset the balance. Restoring a healthy balance with supplemental probiotics helps support overall wellness.
An estimated 60 to 80 percent of the immune system is located in the gut, so it makes sense that a healthy gut supports a healthy immune system. Probiotics also support colon and digestive health, and are beneficial for people of all ages.
Although probiotics are found in fermented foods like yogurt, kefir, kombucha, and sauerkraut, the number of good bacteria is typically too low to sufficiently replenish what our body needs. And foods typically contain very few different strains.
Probiotics are available in a variety of convenient forms. Talk to your doctor or child's pediatrician to determine which form and dosage are best. With such wide-ranging benefits, a probiotic supplement is well worth adding to your family's daily regimen.
by Karen Roth, MSNC
Super Bowl is right around the corner and it’s not only a celebration of the season’s best football teams but also a time to eat and drink for hours! I always have a large pot of chili on the stove at my Super Bowl parties, along with some of these tasty appetizers. Whether you are throwing your own party, or going to one, try one of these healthy appetizers that are sure to please everyone.
2 Tbsp. butter, divided
2 Tbsp. Olive Your Heart®, garlic flavor
8 oz. baby bella mushrooms, sliced
8 oz. Shiitake mushrooms, sliced
2 portobello mushrooms, thinly sliced
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. fresh thyme leaves
1 tsp. rosemary leaves
SMOKED SALMON TARTAR
2 cups smoked salmon, diced
1/4 cup red onions, diced
1/4 cup capers
1/4 cup Olive Your Heart®, natural flavor
1/8 cup fresh lemon juice
1 avocado, diced
1 lg. cucumber, sliced
Fresh ground pepper
ZUCCHINI SALAD CAPRESE STYLE
2 med. zucchini, diced
1 1/4 cup heirloom cherry tomatoes, sliced in half
1 cup kalamata olives, sliced in half
2 Tbsp. fresh lemon juice
1/4 cup balsamic glaze
1/4 c Olive Your Heart®, basil flavor
1 clove garlic, minced
Salt and pepper to taste
15 small mozzarella balls, sliced in half
1 cup fresh basil, thinly sliced into ribbons
This fresh salad brings color to a table and compliments heavier dishes usually served on Super Bowl game day, like chicken wings. This recipe can be made a day in advance.
The Daily Dose blog features health and wellness articles from Senior Nutritionist & Educator Jolie Root, LPN,LNC; Nutritionist & Educator Laurel Sterling, MA, RDN, CDN; and Featured Guest Blogger Karen Roth, MSNC. Other guest bloggers will also join us.
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