When taking supplements, it is important to take into consideration age, reproductive age, convalescence and pre-and-postoperative periods. Mediocre quality supplements are difficult to digest. The body makes better use of nutrients when they are taken in combination with their cohelpers in supplements or in food. Sufficient enzymes and intestinal microflora, “good” bacteria, are required for their uptake. These are just a few tips. Now, allow me to get back to this last episode of supplements.

Supplements should not replace food, but supplement it. Without enough organic whole food consumption and dietary-rich nutrients, the body does not absorb isolated vitamins and mineral easily. They require an environment rich in stomach acid, microflora, enzymes, amino acids, and others. A healthy nutrition should consist of proteins, carbohydrates, fat, vitamins and minerals.

Some vitamins like D, K and biotin are synthesized in the body, either through the fat in the skin with sunlight exposure or by the naturally occurring “good” bacteria in the gut. The human body is complex and many nutrients depend on each other; organ functions relate to one another; and systems rely on each other. Certain nutrients only dissolve in a fat medium (vitamins A, D, E); some in water (vitamins B, C); or else they cannot be assimilated and get flushed with their benefits out of the body.

The above-information on vitamin absorption should answer such a question as “Can we thrive on ‘isolated’ nutrients or supplements without food consumption?” The body requires food-containing nutrients in order to absorb supplemental vitamins and minerals. Food intake stimulates the hydrochloric acid in the stomach, which breakdowns nutrients and facilitates absorption. Take vitamin E, calcium, and iron; they need vitamin C to energize their functions or increase their uptake for maximum benefit. That is why multivitamins should be taken within a healthy meal with enough water to facilitate nutrient circulation and to also prevent upsetting the stomach.

Multivitamins and minerals should not be taken for prolonged periods unless prescribed by a physician. They should be taken in courses with a break in between. Convalescents, the chronically ill, the deficient, and mothers-to-be and nursing mothers should take them according to prescription. Seniors require long-term supplements due to their low-level of stomach acid and poor absorption, resulting from advanced age.

A way to know the level of nutrients in the body is through blood tests. They help in prescribing the appropriate supplements, instead of randomly taking “isolated” or multi-nutrients in order to avoid excesses that can equal deficiencies.

Our modern diet is unfortunately deficient in essential nutrients. That is why it is important to add certain nutrients to our nutrition after a certain age. These should include vitamins C, and D, folate, calcium, magnesium, and zinc. Children also need to take supplements to help their growth and supplement insufficiencies in their nutrition. They require certain nutrients for bone and body growth and brain development. Fish oil is recommended for improving cognitive skills. Athletes should also take supplements, because nutrients get depleted with extensive training. Muscles also need protein to develop.

Minerals are also necessary for the body’s important biochemical functions, fluid balances, bone strengthening, nerve signaling, muscle and artery contractions and relaxation and blood building. The body needs some minerals (magnesium, potassium, calcium) more than others, which are required in traces (selenium, iron, fluoride, iodine, zinc). Excess minerals are usually flushed out with the urine, but sometimes they get stored and become toxic. For example, too much calcium without its cofactors vitamins C and D, magnesium, and zinc get deposited in soft tissue (kidney stone, joints, muscles, arteries). Excess zinc can block the uptake of copper.

We have discussed the benefits of nutrients and the need for supplementation, but for short periods as mentioned before. Overconsumption of vitamins and minerals can overload the liver, leading to liver complications or damage. Because some are micronutrients and are needed in tiny or trace amounts, they should not be abused. There are claims that supplement overuse can leave residue in organs, causing malfunctions and disease. The real fear mostly comes from an overload of certain nutrients, especially the fat soluble vitamins like A, D, and E. Excesses get stored in the liver and in body fat, becoming poisonous particularly in children and during pregnancies. Too much of water-soluble vitamins B and C are less worrisome as they get eliminated with the urine, though over-consumption of some Bs (B3) can trigger skin flare-ups and rarely liver damage. Long-term intake of B6 can affect the nerves, too. Certain nutrients counteract the effect of certain prescription drugs.

I am particularly worried about the added fluoride to bottled drinking water in Saudi Arabia for the prevention of dental cavities. Fluoride is within an acceptable range, but our country is very hot and we drink more water per day than any western country. Hence, our intake of the mineral exceeds the required dose, resulting in thyroidism, infertility and other disorders.

Below is a list of conditions when nutrient supplements are justified or even needed for:
 
Each group of the above list needs a supplement with a concentration of nutrients specified for the category. Children should take a multivitamin cut for them and so should seniors and mothers-to-be. It is important to buy supplements that include essential fatty acids and phytochemicals in order for them to become well rounded and comprehensive.

Supplements of vitamins, minerals and other nutrients should be taken in controlled doses and within a balance. Moderation applies to all our lifestyles even when taking nutrients. (italics) If deficiency is harmful, excesses do NOT necessarily become healthy (italics). Everything should be practiced within reason, measure and balance. An Arabic saying says: “More is kin to less.”

Now that I have discussed the pros and cons of nutrients, you should judge for yourself or consult your treating physician. I suggest that you buy your supplements from your health food store. Though more expensive, “natural” vitamins and minerals have more nutritious value and are more bioavailable than the synthetic ones found in pharmacies. However, I still recommend that you have sufficient dietary intake from very fresh and whole organic foods. Deep-pigmented vegetables and fruits are not only nutrient-dense, very filling, and beneficial due to their soluble and insoluble fiber, but also abundant in phytochemicals, antioxidants and enzymes that are essential to immunity, health and well-being. Unfortunately, with depleted soils and non-organic treatment of comestibles, our modern-day foods are quite deficient in inherent nutrients. Supplements, therefore, become essential to maintain health balance and wellness and keep disease-free.

That is why you should be more conscious of your health and food intake.