Dietary Supplements: Supporting Overall Health and Well-being
Dietary supplements can provide vital nutrients that support overall health and well-being. They can come in the form of capsules, gummies, tablets, or liquids. A critical supplement for heart health, preventing neurodegenerative diseases, and boosting energy levels.
Probiotic – Promoting Gut Health and Digestion
There is much evidence that probiotics are very helpful for your gut health, helping you digest food better and reducing symptoms of many common ailments, including diarrhea and constipation. Probiotics are live microorganisms that boost the number of good bacteria in your digestive tract, deter opportunistic bacteria from colonizing your gut, increase nutrient absorption, and improve the immune system.
The best source of probiotics comes from your diet, especially fermented foods. Yogurt, kefir, and other fermented dairy products are all excellent sources, as well as aged cheeses such as Parmesan or cheddar, kimchi, miso, tempeh, and cultured non-dairy yogurts. If you have a hard time digesting dairy, studies show that adding probiotics like Lactobacillus acidophilus and Streptococcus thermophilus to your diet will help with lactose intolerance because these bacteria release the enzyme lactase to break down milk proteins, says Reid.
For dietary supplements, look for a product that has been enteric coated, meaning that the bacteria are protected from stomach acid so they can reach your gut microbiome unharmed. The amount of bacteria in a supplement is indicated by the CFU, or colony-forming units, which are measured in a laboratory. The number of CFU is important because you need a large enough population of healthy bacteria to have an impact on your gut flora.
The best probiotics for your specific health needs are those that have been proven to benefit a particular condition, such as Saccharomyces boulardii for treating traveler’s diarrhea or Lactobacillus plantarum for helping with irritable bowel syndrome and other digestive conditions. However, more research is needed to establish what dose is necessary for each strain and whether it is more beneficial at certain times of the day or with different types of foods.
Omega-3s: Essential Fats for Heart Health and More
These fats are part of the polyunsaturated fatty acid family and can be broken down into alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body can convert only a small amount of ALA to EPA and DHA. The best sources are fatty fish, such as salmon and tuna. Some plant foods, such as walnuts and flaxseed, also provide omega-3s. Vegetable oils, including canola and sunflower oil, also contain omega-3s. Some margarine and peanut butter are enriched with EPA and DHA.
There is a lot of scientific research suggesting omega-3s support cardiovascular health, including lowering high triglycerides, preventing the hardening and restriction of the arteries, reducing blood pressure, balancing cholesterol levels, decreasing the risk of certain cancers, improving mood, helping with depression, boosting cognitive function and preventing age-related macular degeneration. Studies have also shown omega-3s can help alleviate rheumatoid arthritis symptoms.
A naturopathic doctor will likely recommend a combination of supplements and/or dietary changes to ensure you get all the omega-3s you need. They will also consider your unique circumstances and risk factors when deciding on a treatment plan.
The naturopathic doctor will ask you questions about your diet, stress level, sleep, exercise, and use of drugs/alcohol/tobacco. They will also do a physical exam and run imaging tests as needed. They are committed to using the least invasive and most effective treatments for each patient. That is why it’s important to let your naturopathic doctor know all the conventional medications you are taking before beginning any treatment. This helps them avoid any possible interactions. The naturopathic doctor will work closely with your medical doctor to develop the most holistic and integrative treatment possible for you.
Magnesium: A Crucial Mineral for Various Biological Functions
The mineral magnesium (Mg) is involved in many key biological functions, including energy production, glucose regulation, the formation of bones, muscle contraction, and normal heart rhythm. It plays a role in DNA replication and repair and helps regulate the levels of glutathione, an antioxidant important for immune function.
Magnesium deficiency has been linked to numerous diseases and conditions, including high blood pressure, cardiovascular disease, type 2 diabetes, and osteoporosis. It is also involved in the formation of healthy teeth and nails and is necessary for regulating several neurotransmitters that are critical for sleep, like gamma-aminobutyric acid, or GABA.
Unfortunately, people in the United States do not get enough magnesium through diet. Studies show that consuming foods rich in magnesium (like pumpkin seeds, cashews and almonds, whole grains, and dark leafy greens) only provides an average of 350 mg per day for men and 267 mg for women, which is less than the Recommended Daily Amount or EAR of 400-420 mg/day.
One of the most common causes of magnesium deficiency is malabsorption, where diseases or surgeries interfere with the digestive process. This is because most of our magnesium is absorbed in the largest part of the small intestine, called the ileum. Conditions like Crohn’s disease, ulcerative colitis, and celiac disease cause malabsorption of nutrients and result in low magnesium levels. Diabetes can also result in a magnesium deficiency because it increases the amount of urine produced, which can flush out magnesium.
Fortunately, there are supplements that can help you to get more of this critical nutrient into your body. The best supplements are the chelated forms of magnesium, which are more easily absorbed in the digestive tract. Look for magnesium glycinate, malate, citrate, or taurate.
Vitamin D: The Sunshine Vitamin and its Benefits
Often referred to as “the Sunshine Vitamin,” vitamin D has been getting more attention from health professionals, scientists, and experts. Vitamin D is a fat-soluble vitamin that helps strengthen bones, support cell growth and regulation, and help the body retain and absorb calcium and phosphorus.
Vitamin D is essential for a wide range of other biological processes. It has been shown to reduce the risk of cancer, lower blood pressure, and cholesterol levels, and may improve mood disorders including depression and bipolar disorder. Vitamin D may also play a role in autoimmune diseases such as rheumatoid arthritis, helping prevent the disease from developing and possibly reducing its severity and symptoms.
We get the majority of our vitamin D from sunlight (particularly UVB rays) on our skin, and most people meet their daily requirements with food alone (including fortified foods). However, if you don’t spend enough time in the sun, or are older and are at higher risk of low vitamin D levels, your naturopathic doctor may recommend a supplement.
It is important to make sure you let your naturopathic doctor know about any conventional medications you are taking as some supplements can interact with prescription drugs. A naturopathic doctor will also advise you on the safest dosage of vitamins and herbs that are appropriate for your unique situation.
Naturopathic doctors are trained to understand the entire picture of your health. They will look at the root causes of your symptoms rather than simply treating the symptoms themselves and will work with you to restore balance to your life in a way that is both holistic and individualized. Schedule your appointment today. We work with patients all over the country in person and via TELEMEDICINE.
Digestive Enzymes: Enhancing Digestion and Nutrient Absorption
Digestive enzymes break down the proteins, carbohydrates, and fats in food into nutrients that can be absorbed and used to support your health. Having digestive enzymes in sufficient quantity is essential to optimal health. However, most people produce less and less of their own enzymes as they age, leaving them vulnerable to impaired digestion that can lead to nutritional deficits, gastrointestinal symptoms, autoimmunity, inflammation, and poor healing.
Over-the-counter digestive enzyme supplements can provide relief for certain GI conditions. These supplements usually contain blends of multiple enzymes, such as amylase, lipase, lactase, and bromelain. These are available in both capsule and powder form. It is important to note that OTC enzymes are not the same as prescription-strength digestive enzymes and that it is best to only take them if advised by your naturopathic doctor.
Taking the right digestive enzymes can help reduce symptoms of acid reflux, irritable bowel syndrome (IBS), leaky gut, and even some cancers by counteracting enzyme inhibitors that prevent nutrients from being absorbed. They also help break down difficult-to-digest proteins and sugars like gluten, casein, and lactose.
Pancreatic enzymes, such as pepsin and trypsin, help break down proteins into smaller units called polypeptides. Lipase, made by the pancreas, breaks down fats and triglycerides into fatty acids and glycerol. Amylase and amyloglucosidase break down starches into monosaccharides. Papain, derived from papaya, helps digest the protein in dairy and other foods into amino acids. Cellulase breaks down cellulose, found in vegetables like broccoli and beans, which can cause excessive gas. Other enzymes, such as carboxypeptidases and aminopeptidases, release individual amino acids from complex proteins. Finally, prolyl endopeptidase breaks down the peptide bond in gluten that causes autoimmune damage and symptoms of celiac disease and gluten intolerance.