Two days ago, I suffered a stress fracture in my foot. I wasn’t doing anything other than walking in my kitchen when I felt a sharp pain. As a runner, I have had stress fractures before, so I knew the feeling. However, I have not been running intensely, 12 miles a week instead of 25. So, what could have caused my bone to fracture? My experience as the Longevity Concierge (Health and Life coach) made me look at my diet. Was I getting enough calcium to keep my bones strong and healthy? I eat plenty of vegetables, fruit, whole grains, and lean protein and take a multivitamin. But was that multi providing me with enough calcium? At 53 years old and a petite Caucasian woman, I know that I am at risk for osteoporosis. Until two days ago, I was not concerned. However, I want you to be aware of your risk today too. But not just for osteoporosis and taking enough calcium but also for taking the right supplements.
Every day, I see another advertisement for a new dietary supplement. According to the FDA, up to 100,000 nutritional supplements are available in the United States, including vitamins, herbs, and weight loss products (I have a real problem with this last one). Rarely are these nutritional supplements your body requires to feel, function, and thrive. I’m talking about supplements like calcium, magnesium, and vitamin D. All are vital for your health: physically, emotionally, and mentally.
The Supplement Industry
A few years ago, the estimated size of the supplement industry was projected to reach nearly $200 billion worldwide by 2025. Guess what—it has! What does that mean? In my experience, it means that people are taking supplements they don’t need and that are probably not doing anything for them.
Why? These companies are excellent at marketing and advertising. Additionally, health experts and even some doctors are sponsoring these products. If a doctor recommends something, we automatically think it is essential and sound and will help alleviate whatever it claims to support. They will never say cure.
What are Supplements Intended For?
Your body requires both Macro and Micronutrients. Macronutrients are the caloric for your daily energy requirements and are the building blocks of tissue development, fiber for microbiota, and cholesterol for hormone production. We know them as carbohydrates, fat, and protein. Micronutrients include the 13 vitamins & 16 minerals your body requires to properly function and contribute to things like hormone production, brain function, and immune function.
Nutritional sources are the best way to get the necessary vitamins and minerals. Many of us self-prescribe over-the-counter supplements, thinking that more is better, but they can throw your body off balance. In some cases, too much of a good thing is toxic. Supplements are most effective when tailored to help you fill gaps in your diet or reach health goals. Many physicians recommend blood tests to discover where you are deficient before recommending supplements. You are different from everyone else, so your supplements should be, too!
So, back to my story and calcium. Luckily for me, I have a live-in physician, my husband. He knows exactly what I eat and don’t eat, so he recommends that I pay attention to my calcium intake. I’m not a milk drinker or eat a lot of yogurt, though I do love a good cheese platter occasionally. In my diet, I enjoy calcium-rich foods like salmon, almonds, leafy greens, broccoli, and, as I mentioned, cheese. I know the daily recommendation is 1200 mg, but I don’t know if I am getting that or if what I am getting is enough for me. The RDA requirements are basically the lowest amount you need to avoid health issues like scurvy, anemia, and osteoporosis.
So, do you start taking supplements? You could, but I recommend talking with your doctor first. They can order a test panel of your vitamin and mineral levels, which will help determine the ones you need and don’t need. Remember, too much of a good thing can have harmful side effects.
Final Thoughts
This morning, I recorded this short video while on my 1990’s spin bike. I am raw and the flesh, with no makeup or hair done. I was about to exercise but felt so strongly about my message that I didn’t care. Getting the information out to you was more important.
I wrote a few years ago about supplements that discuss supplements in more detail. Find it here.
If you are struggling with your diet and have questions about supplements, please book a call with me to discuss. Click here for my calendar link.