The Four Nutrients Essential For Health
If you only eat wild food that you hunt and gather, drink pure clean water, breathe clean air, have no chronic stress, are exposed to no environmental toxins, and sleep nine hours a night, then you don’t need vitamins, but the rest of us do.
Ninety percent of Americans are deficient in one or more nutrients, even if we eat a healthy diet. Our soils are depleted, foods are grown with artificial fertilizers lacking trace elements and needed minerals then transported over long distances and stored for long periods of time, or they are highly processed, which further depletes their nutritional value.
There are many other factors, such as prescription drugs that deplete several nutrients needed to metabolize them, and certain diseases such as IBS and ulcerative colitis which can affect food absorption. In light of limited space to fully explain why the need for vitamins, minerals trace elements and other nutrients, here are some recommendations.
1. High quality multivitamin and minerals: Contains all the B vitamins, minerals, anti-oxidants, and other nutrients you need. Remember that the RDA recommendations were made a long time ago to help just enough to prevent diseases such as scurvy, pellagra, and beriberi, but not for optimum health. I do use a one-a-day multi that is food based for better absorption. The water based vitamins are used by the body typically in 4-6 hours. This is why I like a professional multi that’s designed to bathe the body’s tissues 24 hours a day with the nutrients it depends on.
2. High quality clean fish oil (EPA/DHA): Use 1,000 mg twice a day. An anti-inflammatory, insulin-sensitizing, blood-sugar balancing, heart-disease preventing, brain boosting supplement. It also lowers blood pressure and helps in cell-membrane permeability.
3. Probiotics: 20-65 billion CFU (colony forming units). Take 2 capsules at bedtime. Probiotics help normalize your gut flora. Tending your inner garden is one of the best ways to reduce inflammation, improve digestion, help insulin resistance, makes vitamin K and B vitamins. Our gut is responsible for 70 % of our immune system. It is also called the “second brain”, connected to the “main frame’ brain by the vagus cranial nerve. The gut makes more serotonin than the brain and helps fight depression.
4. Fiber: Most Americans do not get the 30-40 grams of fiber because our standard American diet (SAD) does not include the soluble and insoluble fiber we need. Fiber helps normalize bowel movements, maintains a healthy bowel health, decreases blood sugar and cholesterol, and aids in achieving healthy weight.
I recommend two products: 1. Fibersmart: Contains ground flax seed (fiber and anti-inflammatory), l-glutamine (food for the cells lining the gut}, slippery elm and marshmallow root (soothes lining of gut), and probiotics. Take one scoop in am with 6-8-ounces of water. 2. PGX powder or capsules. This a super fiber that slows blood sugar and insulin spikes and can cut cravings and promote weight loss, Take 2-5 grams just before a meal with a large glass of water.
These are the four pillars of health to take, but I will suggest 2 others that 70 percent of Americans are low in.
- Magnesium: 70-80 percentAmerican are deficient. Used in over 300 enzymatic reactions daily. Required to make energy, relieves leg cramps, fatigue, essential for heart, and nature’s tranquilizer.
- Vitamin D: Get a blood level from Dr. first. It’s considered the biggest “discovery” in the last 10 years by scientists. Used by the body much more than hair, skin, and nails. Every organ in the body requires it for optimum health! I suggest 2,000 to 5,000 iu per day.
Check with your physician before changing your prescription regimen.
To your health,
Bill Morris R.Ph., Clinical Nutritionist