Dr. Susan Saetre, StillPointe Natural Health Center, Biggest Gainer Nutrition Expert

In conversations with our BG families, and with patients, I often get asked "what supplements should I take?" While this varies by individual, there are some basics we always recommend. Now in an ideal world we would get all of our vitamins and minerals from food, but since our lifestyles are hectic, we eat fast and processed food, and our soil is very mineral - depleted, supplemental nutrition is needed for most people to get a balanced diet.

1. Multivitamin: Make sure it is a complete source of vitamins and minerals. Unfortunately, these are usually big to get everything in. Many of the "one-a-day" types don't contain enough nutrients and they are coated to make them easy to swallow. This coating often does not dissolve, so many of these are worthless. Use a good health food store or a reputable source for your supplements.
2. Omega 3 (EPA-DHA). I can't emphasize enough how important it is to get essential fatty acids. Most of your brain is lipid or fat, so it makes sense that we need to support the brain function. Omega 3s are found most often in fish oil. Again you must be careful to get a "clean" source of cold water salmon that is not farm breed. Fish can have Mercury contamination, so it is important to buy from a place you trust. Most adults should have 1000-3000 mg a day. Omega3's are wonderful to ease inflammation, create smooth skin and help the nervous and cardiovascular system.
3. Probiotics: This is the "healthy bacteria" you need in your gut to help your body digest and absorb food. Probiotics are found in yogurt, but often the amounts are not high enough. You want 2 capsules a day of a supplement that  has live cultures of fructooligosaccharide (FOS). Often these live cultures need to be refrigerated. Another good source is Kefir, which is a liquid form of yogurt that can be mixed in smoothies. A recent study on "Pediatrics" magazine found that children who take probiotics, have a significant fewer episodes of colds, coughs and flu.
4. Vitamin D: Many studies show we are lacking in vitamin D which protect us from cancer and heart disease. Because we use higher numbers of sunscreen, our ability to absorb ultraviolet rays which cause vit D production in the body, we are depleted. Take 1000-4000 IU of Vitamin D3 per day.
5. Calcium: Women start losing bone density in their 30's! It is important to start early to prevent bone loss and osteoporosis. Again, here is an area where you need to invest in a good supplement so that it is well-absorbed. It should contain magnesium as well. Calcium carbonate, which is the main ingredient in products such as Tums, is not a good source of calcium. Since you need HCL to absorb calcium, using an antacid contradicts that process, so use calcium citrate or a bone-building formula.

I realize that finding the right supplements and knowing what to take can be confusing. We are happy to help you sort it out. Give us a call at 320-203-8266 with questions. We carry only high quality "pharmaceutical grade" supplements, so we can be sure they contain what they say and are well- absorbed and effective.We love to help, so feel free to call myself or SarahErin. Have a great weekend. It feels like SPRING..