Most people do not eat a balanced diet rich in a variety of nutrients, vitamins, and minerals. I often hear people complain that they don’t like fruits and vegetables, so they can’t eat well. However, our bodies were not designed to live on cheeseburgers and French fries. We were designed to kill animals and harvest fruits and vegetables. I understand that it’s hard to get the recommended 6-10 servings of fruits and vegetables a day. That’s where nutritional supplements come in. They can help you meet the required daily intake of vitamins, minerals and nutrients when you can’t get enough from diet alone. While there is NO substitute for a well-balanced diet rich in fruits and vegetables, supplements will help you on your path to good health.
Vital nutrients we need every day:
Calcium: 1,000-1,300 mg daily
Calcium sources: ½ cup of cooked spinach = 120 mg.
8 oz low-fat plain yogurt = 415 mg. 8 oz 2% milk = 297 mg
Why we need it: Calcium helps prevent the risk or lessen the severity of osteoporosis. It helps our bones become strong and hard. Calcium is also necessary for muscle action. Several studies have also shown a relationship between higher calcium intake and lower body weight.
Vitamin D: 500-2000 IU per day
Sources of Vit. D: fortified milk or orange juice = 100-125 IU. 1 whole egg = 25 IU Most of our vitamin D is synthesized (manufactured) by our bodies from exposure to sunlight
Why we need it: Vitamin D helps our bones absorb calcium, which helps prevent osteoporosis. Vitamin D has been shown to reduce the risk of many types of cancer. Vitamin D intake is also linked to reduced risk of type 2 diabetes.
Fiber: 20-35 days
Fiber sources: Apple = 3g. 1 cup of black beans = 19g. ½ cup of raw broccoli = 7g
Why we need it: Fiber aids digestion by working in the colon to create solid waste and keep the colon functioning. Fiber also reduces the risk of heart disease and type 2 diabetes by lowering blood triglyceride levels and helping the body eliminate unnecessary waste.
Probiotics: no established recommendation for daily intake
Source: Yogurt
Why we need it: Our bodies have good bacteria in them all the time. These bacteria help with the absorption of nutrients, the breakdown of food, the elimination of waste, and the fight against disease and bad bacteria. We need to develop our good bacteria to stay healthy and keep our immune systems working properly.
Other vitamins that we need every day for various reasons:
C: 45-100mg/ day – Antioxidant
E: 15 mg/ day – Antioxidant
Folate: 400 ug/day – Works with amino acids (proteins)
A: It helps vision, it helps gene expression and reproduction.
Niacin: necessary for energy production.
Thiamin – Helps in the metabolism of carbohydrates
B12 – Works with the metabolism of nucleic acid (part of DNA)
B6 – Helps the metabolism of amino acids (proteins)
Riboflavin – Coenzyme
Vitamin K – Involved in blood clotting and bone metabolism
Iodine – Helps thyroid hormone function
Zinc – Helps regulate gene expression
Iron – Component of hemoglobin (blood)
Potassium – Regulates fluid levels
Chromium – helps regulate blood glucose (sugar)
Taking a multivitamin can help you achieve all of your recommended daily amounts. These recommendations are the United States Department of Agriculture Dietary Guidelines.
At Arkansas Physical Medicine we have a variety of nutritional supplements that we recommend to patients to help them achieve better health. The supplements we offer here are backed by extensive research and are subject to stricter regulation than supplements sold in the United States.
