We are born with miraculously integrated bodies and minds. Our lungs draw in vital oxygen, essential for producing energy. Our hearts ceaselessly pump blood through vast networks of vessels to all of our tissues and organs. Raw materials are transformed into fuel by our digestive systems. Our muscles and bones propel us through the world, allowing us first to stand, then walk, then play and work.

Each day our brains take in a barrage of new information, filtering it, selectively storing it, and adapting their way of working accordingly. At the end of each day, we recharge and reset our systems by sleeping. All of us come equipped with a self-contained set of tools that, properly used, may allow us to live 100 years, or maybe even longer.

Beginning early in our lives, though, our genes, our environment, our culture, and our own free will conspire to test this marvelous organism—sometimes to the breaking point. There are people who maintain their health and live long, fruitful lives, sustaining minimal wear and tear. But others—perhaps most of us—push our bodies to the limit. Instead of eating the way our bodies were designed to eat, we indulge in foods filled with sugars and other refined carbohydrates, trans fats, and unhealthy food additives. Instead of walking to nearby destinations, we drive our cars. We sit most of the day. Some of us smoke. Some of us drink too much. Many of us allow negative feelings and stress to rule our thoughts. Not many of us get adequate sleep. The wrong choices trap us in a lifestyle that actually endangers our lives.

The effects of these poor choices compromise every system that keeps us well, and the damage is not pretty. After years of a diet high in refined carbohydrates, arteries become narrow and clogged with plaque, raising the risk of cardiovascular disease and heart attack. We find ourselves on the unhealthy path to metabolic syndrome, type 2 diabetes, osteoarthritis, and cancer. Eating too much of the wrong foods and getting too little exercise allows fat to build up around our organs and beneath our skin. Smoking fills our lungs with toxins, damaging our health in myriad ways. Not getting enough sleep worsens our memories and disrupts an important hormone cycle that prevents us from overeating. And too much stress compromises our body's natural immune system, the very tool that would help us combat much of the other damage.

Return to the Path of Good Health

Fortunately, we have the ability to choose.

That’s where our series of HealthJournals on Wellness come in. Our Wellness series will show you how to completely change your lifestyle to a healthy and sustainable one that will restore your vitality and reverse chronic medical conditions. It will provide you with innumerable health benefits. It will lessen dangerous abdominal fat, lower chronic inflammation, and reduce the threat of other chronic diseases. Your risk of getting heart disease, cancer, diabetes, and autoimmune diseases will be greatly reduced. You will be likely to live longer, too. What’s more, your systems and organs will be provided with all the nutrients they require, so that your hunger will be satisfied, and your body brought into homeostatic balance.

This wellness information is based on real science that refutes current mainstream medical notions of what we should be eating. In this series, we explain the most natural way to eat—so that fat melts away and the body’s hormonal systems rebalance themselves. In doing so, we turn popular notions of a “healthy diet” on their head. Moreover, we give you all the leading science on other aspects of wellness in your life—including how to break your bad habits, the benefits of sleep, how to de-stress, and the real benefits of exercising.

It’s rarely too late to make changes that can reverse damage to your abused organs and tissues. Even people who are sensitive to carbohydrates, and therefore genetically predisposed to putting on weight, can get back on the path to good health. By eating the right foods, exercising, modifying your negative habits, quitting smoking, sleeping well, and celebrating life, you can reverse many chronic conditions—and increase your enjoyment of life immeasurably.

We hope that you will continue to explore the miracle that is your body, knowing that the good choices you are making will enable you to enjoy a life full of activity and fulfillment. You have the power to keep your body and mind healthy, strong, and alive. You can live longer and live better.

To life!

Wellness and Nutrition – Prevent and Reverse Chronic Diseases with the Right Diet

In the series of HealthJournals on Wellness and Nutrition, learn which foods work to burn fat, which work to keep fat on you—and why. Learn about nutrition, including the macronutrients and micronutrients that your body does and doesn’t need. Learn to make the necessary changes to your diet while we provide you with the necessary tools to be successful with your new way of eating. Finally, learn about intermittent fasting and how it can help with weight loss and the reversal of chronic diseases.

Protein, fat, and carbohydrates are macronutrients, foods that you eat in relatively large amounts. Vitamins and minerals are micronutrients. They’re present in the food you eat in only tiny quantities, but they’re still absolutely vital for good health.

Your body needs micronutrients to carry out many important functions, from aiding eyesight to maintaining healthy bones. They support normal growth and development and help cells and organs do their jobs. A diet that includes natural fats, a variety of meats and fish, and whole vegetables provides you with all the vitamins and minerals you need. Vegetarians and vegans need to monitor their diets carefully to make sure they get enough of certain micronutrients. Read on to learn more.

Vitamins and minerals, as different types of micronutrients, are often lumped together. However, they’re really quite different. The root of the word “vitamin” is vita, which is Latin for “life”—and your body truly needs all 13 vitamins, in appropriate quantities, in order to function. On the other hand, there are about 4,000 known minerals, and your body is interested in only about 16 of them. Your system can tolerate small amounts of some minerals outside of the 16 you require, including gold, but the vast majority of minerals are not biologically friendly.

A significant distinction between the two micronutrient types is that one is organic and the other is generally inorganic. (In this use of the term, “organic” means the substance contains carbon bonded to hydrogen). Vitamins are organic compounds made by plants or animals. Minerals, on the other hand, are almost always inorganic and come directly from the earth. Minerals include salts, metals, substances made from a single element, and compounds that don’t contain carbon bonded to hydrogen.

Minerals find their way into our diets by passing through soil and water into the plants we consume. From plants, they pass into animals, which we may also consume. As complex, organic compounds, vitamins are vulnerable to changes in temperature and light. The potency of some vitamins can be destroyed by the heat of cooking or diminished by processing, storage, or prolonged exposure to air. Minerals are simpler in their chemical makeup and more stable.

Vegetarians and vegans, in addition to making sure they get enough protein, need to monitor their diets to make sure they have an adequate intake of vitamins B₁₂ and D as well as the minerals iron, calcium, and zinc. All these micronutrients tend to be found in higher amounts in animal-derived foods.

But it’s not just vegetarians and vegans who should pay close attention. According to a 2009 study published in the Archives of Internal Medicine, three out of four Americans don’t get the recommended daily allowance of some micronutrients. If you’re not eating enough whole foods, especially vegetables, fish, and nuts, you may be lacking in vitamin B, magnesium, calcium, and other vitamins and minerals. These deficiencies can create serious health risks, including cardiovascular problems such as irregular heart rhythms. Healthy portions of nutrient-dense foods not only offset mineral deficiencies, they also prevent mineral excesses. In comparison, some Americans are likely to suffer from an overabundance of some vitamins and minerals through overuse of supplements.

Let’s look more closely at the importance of vitamins and minerals.

Rather than working on their own, like fats or proteins, vitamins at the molecular level are cellular helpers, assisting in cell function, growth, and development. Even though vitamins are micronutrients (meaning you need them in microscopically small amounts), they are critical for the healthy metabolism of your body’s 100 trillion cells.

Once absorbed through the digestive system and circulated in the bloodstream, each vitamin is relayed to an organ or system to help with a specific function or functions.

Vitamins are multitaskers: Each vitamin holds down several jobs. Vitamins help build tissues in your body, from the delicate lining that protects your eye, to the strong muscles in your leg, to the rigid bone that lies beneath them. They assist in the activity of enzymes, which are the catalysts for diverse chemical reactions in the body. Vitamins help balance hormones and aid the neurotransmitters that relay messages to and from your brain. They strengthen and protect the functioning of your heart, brain, and lungs. And though vitamins don’t directly produce energy, they help elicit energy from the foods you consume.

Vitamins are either fat soluble or water soluble. The fat-soluble vitamins—vitamins A, D, E, and K—accumulate in the fatty tissues of your body and also in your liver. Fat-soluble vitamins may be toxic when taken in large amounts because they can’t readily leave the body.

Water-soluble vitamins, which include vitamin C and the B vitamins, are easily dissolved in the bloodstream and cannot be stored. When water-soluble vitamins circulate in your bloodstream, your body can absorb and use them. Whatever is not absorbed will be excreted in your urine. For this reason, water-soluble vitamins taken in excess are usually not toxic.

Let’s look at a few vitamins in more detail:

Vitamin A

Vitamin A has multiple functions in your body. It’s important for growth and development as well as for the maintenance of your immune system, but it’s probably best known for helping to maintain good vision. In fact, the first sign of a vitamin A deficiency is night blindness, a decreased ability to see at night.

IMAGE: Normal vision at night (left image) and nighttime blindness caused by vitamin A deficiency (right image)

The healthiest sources of vitamin A include liver, butter, eggs, spinach, and carrots.

However, please be aware that too much vitamin A can be toxic. Because vitamin A is one of the fat-soluble vitamins, it leaves your body very slowly. Excessive vitamin A consumption can lead to nausea, irritability, reduced appetite, vomiting, blurry vision, headaches, hair loss, and muscle and abdominal pain.Your best bet would be to limit liver consumption, as it has the highest levels of vitamin A, and eat a variety of vegetables to ensure adequate vitamin A intake.

Vitamin B₁₂

Vitamin B₁₂, also known as cobalamin, has a key role in the normal functioning of your brain and nervous system as well as in the formation of blood. It is also necessary for the creation of fatty acids and for energy production. Vitamin B₁₂ is found only in animal products, including beef, chicken, fish, eggs, milk, and other dairy products. Plant-derived foods have no vitamin B₁₂ unless they’ve been fortified.

For a vegan, meeting daily vitamin B₁₂ needs can be difficult. It’s recommended that vegans take a daily supplement and also eat foods that have been fortified with B₁₂.

Getting enough B₁₂ is usually not an issue for vegetarians and omnivores. However, many people have trouble absorbing vitamin B₁₂ from food, and vitamin B₁₂ deficiency is quite prevalent in the US. The ability to absorb vitamin B₁₂ decreases with age, and it’s recommended that people over age 50 increase their B₁₂ intake.

Vitamin B₁₂ deficiency may cause severe and irreversible damage, especially to the brain and nervous system. Even a slight deficiency can cause tiredness, weakness, constipation, loss of appetite, weight loss, and anemia (a decreased number of red blood cells). Nerve problems, such as numbness and tingling in the hands and feet, may also occur.

Because vitamin B₁₂ is water soluble, it can’t be stored in your body in the way that fat-soluble vitamins can. Excess amounts are removed from your body in your urine, so there is very little risk of toxicity from eating too much vitamin B₁₂. However, this also means that vitamin B₁₂ can be rapidly depleted. That’s why it’s important to eat foods containing vitamin B₁₂ regularly.

Vitamin C

Vitamin C, also known as ascorbic acid, is extremely important because of its role in the synthesis and maintenance of collagen. Collagen is the most abundant protein in the body. It is found in the connective tissue of the skin, bone, teeth, tendons, ligaments, and organs. It gives structure to the walls of blood vessels, and is important in the formation of scar tissue. Collagen can be thought of as the glue that holds the body together.

When vitamin C is lacking, collagen cannot be formed or maintained. Lack of vitamin C can lead to the disease scurvy. Scurvy was, at one time, common among sailors who lived aboard ships for long periods of time, with little access to fruits and vegetables. Scurvy is rarely seen today except in alcoholics who receive their entire calorie intake from alcohol. Scurvy causes bleeding and inflamed gums, loose teeth, poor wound healing, easy bruising, pain in the joints, muscle wasting, and eventually death.

Though scurvy is uncommon today, vitamin C deficiency can be seen in some obese individuals. Researchers from the University of Toronto reported that vitamin C deficiency was associated with individuals who had markers of metabolic syndrome: large waist circumference, high body mass index, increased blood pressure, and elevated inflammatory markers in their blood.

Vitamin C is water soluble, so there is very little risk of serious toxicity due to overconsumption. However, it has been found that people who take excessive supplements of vitamin C may experience diarrhea, nausea, and abdominal cramps. Large doses of Vitamin C in chewable tablet form can also dissolve tooth enamel.

When watching your carbohydrate intake, the best sources of vitamin C include red peppers, broccoli, kale, cabbage, and garlic. Fruits rich in vitamin C include oranges, strawberries, and cantaloupe. You’ll just need to watch your sugar intake for both glucose and fructose if you consume these.

Vitamin D

Vitamin D, also known as the sunshine vitamin, can be produced by the body in response to sunlight. Because it can be produced in the body, it isn’t actually an essential dietary vitamin in the strict sense, but can become essential in the diet when exposure to sunlight is limited or the body’s ability to make it is reduced.

A study released in 2011 by the Centers for Disease Control indicated that about a quarter of the US population is low in vitamin D, and about 8% are at risk for a full-blown deficiency. Around the world, surveys have found that between 40% and 90% of all people have less-than-optimal levels, and this applies even to people who live in sunny climates.

Just 10-15 minutes of sunshine three times weekly is generally enough to produce the body's requirement of vitamin D. You may need more exposure during the winter months when the sun’s rays are not as strong. This is especially true if you live at higher latitudes where winter lasts longer, and in regions with a great deal of cloudy weather. The skin (without sunscreen) on your face, arms, back, or legs needs to be exposed to sunlight. Because too much solar radiation puts you at risk for skin cancer, you should apply sunscreen or cover up after you’ve had the necessary amount of exposure.

Skin that is exposed to sunshine indoors through a window will not produce vitamin D. Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes.

Traditionally, vitamin D deficiency has been associated with rickets in children, a disease in which the bone tissue doesn’t properly mineralize. Rickets is characterized by bowed legs, which occur because the bones are too weak to support the body. Vitamin D is essential for strong bones because it helps the body use calcium from the diet.

IMAGE: Lack of vitamin D can affect your bones. The above image shows a cross section of a healthy, strong bone (left image) and a cross section of a vitamin D-deficient soft bone (right image)

In adults, a lack of vitamin D can manifest as osteoporosis. Increasingly, research is also revealing the importance of vitamin D in protecting against a broad range of health problems. Low levels of vitamin D have been linked to cognitive impairment in older adults, cancer, and increased risk of death from cardiovascular disease.

Vitamin D is not very prevalent in the typical diet, but the best natural sources are liver, egg yolks, and oily fish, such as salmon. Many dairy products are now fortified with vitamin D, including milk, cheese, and some yogurts.

If you shun the sun, suffer from milk allergies, or adhere to a strict vegetarian diet, you may be at risk for vitamin D deficiency, and it may be necessary for you to take a supplement. Be aware, though, that it is very possible to overdose on vitamin D if you take supplements. Symptoms of vitamin D overdose include anorexia, weight loss, excessive urination, and heart arrhythmias. Check with your doctor to find out what an appropriate dose is for you.

Though minerals are themselves inactive, they are put to work in every tissue, every organ, and every system of the human body. Minerals function by causing chemical reactions that kick biological processes into action. Once initiated, the life-giving processes are also fed, supported, and maintained with the help of minerals.

As micronutrients, minerals are building blocks for the tissues that make up your organs, muscle, skin, and bones. They are involved in transporting oxygen through the blood to every cell and in delivering messages throughout the nervous system. Minerals also play critical roles in maintaining your body’s biological balance, termed homeostasis. Among your body’s many balancing acts are acid-base balance; electrolyte balance, crucial for nerve and muscle activity; and hormonal balance. You need minerals for strengthening tough structures, such as teeth and bones, as well as for delicate jobs, for instance stabilizing fluid levels in the brain. And though minerals don’t produce energy themselves, they help energy to be released from food during digestion.

Let’s look at a few minerals in more detail.

The Electrolytes: Sodium, Potassium and Chloride

The minerals sodium, potassium, and chloride are the three principle electrolytes found in your body’s fluids. Electrolytes are minerals that dissolve in water and separate into smaller molecules called ions, which carry a positive or negative electric charge.

Why does the body need electrical charges? Just as a telephone uses wire to carry the human voice, your cells use electrolytes to carry the messages that control many nerve and muscle functions. These include the transmission of nerve impulses and the contraction and relaxation of muscles. Because pure water doesn’t conduct electricity very well, electrolytes must be mixed in to conduct the signals. If there weren’t electrolytes circulating with your body’s fluids, those messages would never be sent.

The concentration and distribution of electrolytes in the body is controlled by a variety of hormones, most of which are made in the kidney. Special cells in the kidneys monitor the amount of sodium, potassium, chloride, and water in the bloodstream. Since many of the body’s functions take place in a very narrow chemical range, minor shifts in the concentration of any of the electrolytes can throw the body into imbalance.

Electrolytes may become unbalanced when you exercise or sweat heavily because sweat contains electrolytes, particularly potassium and sodium. You can also lose electrolytes from water loss due to vomiting and diarrhea. Finally, electrolytes can become imbalanced if you aren’t consuming enough of them in your diet.

An individual may experience a wide range of symptoms when electrolytes become imbalanced. For example, if your sodium level is too high or too low, you may experience lack of energy, confusion, weakness, swelling, seizures, and even coma (in severe cases). Imbalances of potassium can cause life-threatening heart rhythm abnormalities, as potassium is involved in transmitting electrical impulses in the heart.

It’s easy to see that when electrolytes are lost, they must be replaced. Since the body doesn’t have the ability to make electrolytes, they must come from your diet. That’s why you’ll often see athletes chugging down sports drinks after intense exercise. Sports drinks contain electrolytes in a ratio similar to what’s in the body. Be aware though, that sports drinks often contain a lot of sugar and should really only be consumed after an intense, lengthy workout in which a lot of sweat has been expended. If you don’t normally get that kind of exercise, drinking plenty of water and consuming electrolytes in the foods you eat should be enough.

It’s also important to get the correct ratio of potassium to sodium in your diet. A ratio of 2:1, in favor of potassium, is recommended. Research has shown that people who eat a great deal of sodium and very little potassium double their risk of heart attack, compared to those who eat more potassium than sodium or equal amounts of the two minerals. It’s believed that potassium can neutralize the heart-damaging effects of sodium-induced hypertension (high blood pressure).

The electrolytes sodium and chloride can be replaced in the body simply by eating regular table salt, also known as sodium chloride (NaCl). People who eat a typical American diet generally consume too much salt, as breads and processed foods contain high levels of sodium. Foods naturally high in potassium include avocados, dark leafy green vegetables, salmon, and mushrooms. Potassium salts are available at most grocery stores and can be used just like regular table salt.

Minerals for Bone Health: Calcium and Magnesium

Bone is one of the hardest, toughest structures in the human body. It’s strong because it’s composed of a protein matrix that is hardened by mineral deposits. Two of the most important minerals in this matrix are calcium and magnesium.

Like other tissues in your body, bone is alive, and it is constantly being formed and broken down. During childhood your bones grow larger, but even after you stop growing your bone mass continues to increase. Bone mass peaks in the early 30s. Up until this age, more bone is formed than is broken down. However, after about age 35 to 45, both men and woman begin to lose about 0.5- 2.0% of their bone mass per year, because bone mass doesn’t reform quickly enough to replace what is lost.

In women, bone loss accelerates during menopause and for about 10 years afterward. Over time, if enough bone is lost, the risk of bone fractures and osteoporosis increases. The best way to keep your bones healthy as you age is to slow bone loss by doing weight-bearing exercise and eating a bone-healthy diet. Such a diet includes adequate amounts of vitamin D to help absorb the calcium, vitamin C to help form bones and connective tissue, calcium, and magnesium.

About 99% of the calcium in your body is stored in your bones and teeth. Dairy products, such as milk and cheese, are a well-known source of calcium. But for vegans and those with dairy allergies or lactose intolerance, dairy products are not an option. Fortunately, there are many other dietary sources of calcium, including vegetables (such as broccoli and kale) and nuts (for instance almonds and hazelnuts). Just remember that vitamin D is crucial for the proper absorption of calcium!

It is possible to have an overabundance of calcium, but if calcium is ingested only through dietary sources, it’s unlikely to be highly toxic. The most common side effect is the development of kidney stones.

Magnesium is far less abundant in the body than calcium, but it’s still essential for healthy bones. About 60% of the magnesium in your body is in your bones, where it helps to maintain structure. Fish, nuts, certain spices, and vegetables (especially leafy green vegetables) are rich sources of magnesium. Symptoms of magnesium deficiency include dizziness, muscle cramps, muscle weakness, and fatigue. Excess magnesium is filtered out by the kidneys, so it is difficult to overdose on magnesium from dietary sources alone. It is possible, although rare, to overdose on magnesium supplements, but it is mostly a concern for people suffering from kidney disease.

Trace Minerals: Iron, Zinc, and Iodine

Trace minerals are minerals that are vital for the healthy functioning of your body, but are needed in only tiny amounts. Your body needs many different trace minerals; iron, zinc, and iodine are three of the most essential.

Iron has many functions in your body, but is best known for being part of the protein hemoglobin. Hemoglobin, which is found in your red blood cells, is the protein responsible for transporting oxygen from your lungs to the rest of your body. When there is too little iron in your body, hemoglobin can’t be produced. If sufficient hemoglobin isn’t created, your red blood cells become small and pale and can no longer deliver enough oxygen throughout your body. This is known as iron-deficiency anemia. This type of anemia is the most common nutritional dysfunction worldwide.

Iron deficiency generally has no symptoms until anemia develops. Symptoms of anemia can include feeling tired and weak, headache, decreased physical and mental abilities, difficulty maintaining body temperature, and increased susceptibility to infection. In children, anemia can affect the ability to move or develop normal thinking and processing skills.

IMAGE: Lack of iron can affect your red blood cells. The above image shows normal red blood cells (left image) and anemic red blood cells (right image).

There are two forms of dietary iron: heme (pronounced “heem”) and nonheme. Heme iron is from hemoglobin, a protein in red blood cells that helps to deliver oxygen to all of your cells. Heme iron is found in animal-derived foods that originally contained hemoglobin, including clams and oysters, red meat, poultry, and fish. Nonheme iron is found in plants and is not as easily absorbed in the body. In fact, the iron in meat is absorbed more than twice as efficiently as the iron in plants. To increase the body’s absorption of iron from plant-derived foods, it’s helpful to eat them with vitamin C, which helps release iron from the plant tissues. While a lot of plants already contain vitamin C, additional supplementation with vitamin C may be necessary, especially if you're vegan, vegetarian, or have absorption issues.

Zinc is the most abundant trace mineral in your body and is found in over 100 different enzymes. Enzymes are types of protein found in all of your body’s cells that help to speed along chemical reactions. These chemical reactions allow cells to build things or take things apart, as needed. Zinc also helps you to utilize the vitamin A stored in your liver. Vitamin A is needed for the growth and repair of your tissues. The best sources of zinc are beef, crab, nuts, and spinach.

Most of the iodine in your body can be found in your thyroid gland, which sits at the front of your neck (just below your Adam’s apple). Iodine is found in the thyroid because it’s an essential component of the important thyroid hormones. Thyroid hormones act on every cell in your body, regulating basal metabolism, cell growth and development, and the metabolism of macronutrients (protein, fat, and carbohydrates).

Without iodine, the crucially important thyroid hormones can’t be made. Low levels of iodine can cause hypothyroidism, which causes your metabolism to slow and ultimately leads to fatigue and weight gain. If iodine levels continue to be low, the thyroid gland enlarges in an attempt to make more thyroid hormones.

The best sources of iodine in the diet are foods from the sea, including fish, seafood, and seaweed. However, most people eating a typical North American diet get the majority of their iodine from iodized salt. Iodine was first added to many brands of table salt back in the 1920s as a simple and cost-effective measure to prevent iodine deficiencies, which were much more common at the time.

Antioxidants are not completely understood, but scientists believe they protect against free radicals—atoms or molecules that can damage cells. Free radicals are produced naturally during food digestion or periods of increased oxygen intake. They are also created when you’re exposed to toxic substances such as cigarette smoke, pesticides, and radiation. They are thought to play a role in cancer, heart disease, and other disorders. Free radicals damage cells in a process called oxidization. Thus, the agents that counter this process are known as antioxidants.

The better-known antioxidants include vitamins A, C, and E, the trace mineral selenium, and the phytochemicals lycopene and lutein. Phytochemicals are compounds that occur naturally in plants and are usually responsible for the plants’ color and smell. These compounds are thought to have cancer-fighting properties as well. Foods rich in antioxidant nutrients include vegetables, fruits, legumes, and grains, but antioxidants can also be found in some cuts of meat, especially liver.

A growing body of research suggests antioxidants may lower the risk of several chronic diseases. It’s also been shown that by ingesting antioxidants the oxidation of brain tissue may be thwarted, benefitting neural function. Researchers are exploring the ways in which antioxidants may reduce some of the physiological deterioration associated with aging. However, because of the huge number of phytochemicals and the complexity of the chemical processes in which they are involved, it is difficult for researchers to find out which phytochemicals in foods may fight cancer and other diseases, and which may have no effect.

One thing everyone agrees on, though, is that you are most likely to reap the health benefits of vitamins, minerals, and antioxidants by eating a broad spectrum of vegetables, fruits, and other whole foods. Enjoy a rainbow of foods every day.

Don’t take a supplement just because of general hearsay—you could risk toxicity through supplement overdose. Nor should you take supplements to compensate for a poor diet. A varied daily menu of whole foods will provide you with all the vitamins and minerals you need.

If you eat pretty much the same things every day, your diet may be lacking in certain vitamins or minerals. Keep an eye out for red flags of micronutrient deficiencies. If you can’t fill those vacancies by incorporating new foods in your diet, then work with your doctor to determine the specific supplement you need to compensate for that lack. There are cases in which supplementing certain nutrients may boost health and help prevent chronic diseases.

A general note before you go out and buy supplements: The manufacturing process of dietary supplements has not been standardized. There are poor quality supplements on the market which may contain contaminants and be unsafe for use. That’s why it’s important to consult with your doctor for his or her recommendations. In addition, do your homework and look at customer reviews of different brands to weed out the ones that have received bad reports. Finally, several independent testing organizations offer “seals of approval,” which may be displayed on product labels. These seals indicate that the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants. Here are a few approval seals that you should look for on labels:

Below are our recommendations for supplements that may benefit certain individuals eating a healthy diet low in refined carbohydrates and high in whole foods. Adhere to the dosage instructions on the supplement label. Some supplements can interact with selected medications and with other supplements. Contact your health care provider to determine if there are any possible interactions with medications or if you have any questions about taking supplements.

Fish Oil

The omega-3 fatty acids in fish oil can help lower high triglyceride levels and may aid in preventing heart disease. According to the FDA, it’s safe to take up to 3,000 mg of omega-3 fatty acids per day. A 1,000-mg pill typically has only 300 mg of omega-3. Because so many foods in the modern diet are high in omega-6 fatty acids, most people should take fish oil capsules to maintain a healthy omega ratio.

To have the desired anti-inflammatory effect, fish oils must contain an adequate amount of the long-chain omega-3 fatty acids EPA and DHA. DHA is especially important if you don’t eat much fish because it reduces heart disease risk. To find the amount of DHA in fish oil capsules, check the “supplement facts” label and make sure that each capsule has 200-300 mg of DHA. Be sure to check the serving size: Sometimes the information is for three capsules rather than one. For fish oil in the liquid form, look for oil with around 500 mg of DHA per teaspoon.

We do not suggest you buy fish liver oils from cod, skate, or shark as they contain a significant amount of vitamins A and D. You will get enough of both those vitamins from the foods you in your diet or from the other supplements we recommend. We also do not advise you to buy fish oils with added omega-6. The point of taking omega-3 is to balance your omega ratio, so it doesn’t help to take more omega-6.

Not all fish oils are created equal. Many fish oils are made with poor quality ingredients that may cause health problems instead of solving them. Be sure to use only high-quality fish oil supplements to avoid contaminants including heavy metals, PCBs, dioxins, and mercury, all of which can cause serious disease. Manufacturers are supposed to remove these contaminants; unfortunately, not all manufacturers do so. Look for a Certificate of Analysis (COA) from the manufacturer (you can look on the manufacturer’s Web site for a COA before buying that brand in stores) and purchase only fish oils that have been accredited by a government agency.

Fish oils can expire and become rancid—in fact, some fish oils on the market are already ruined before they hit the shelves. You can check the freshness of fish oil by looking at the “peroxide value” on the COA: It should be less than 5 mEq/kg (milliequivalents per kilogram). Another way of checking fish oil freshness is simply to break open a capsule and smell it. If it smells fishy, the fish oil is old. Throw it away and get yourself a new batch. If the new batch smells fishy, too, it might be time to switch to a different brand. The same holds true for fish oil in liquid form: If it smells fishy, it isn’t fresh.

Finally, what kind of fish provides the best oil? Krill oil, extracted from Antarctic krill, is currently in the lead, as it appears to improve blood lipid levels when compared to other fish oils. Tuna- and salmon-derived fish oils are also good if you cannot find krill oil. It’s best to take your fish oil with a high-fat meal to improve the absorption of EPA and DHA into your system.

Vitamin B₁₂ Supplement

As mentioned earlier, vitamin B₁₂ can be found naturally in animal products, including fish, meat, poultry, eggs, milk, and dairy products. Vegans, along with vegetarians who consume few animal products will benefit most from vitamin B₁₂ supplements. The US Department of Health and Human Services also recommends that persons 50 years and older consume foods fortified with vitamin B₁₂ or take dietary supplements.

According to the Food and Nutrition Board at the Institute of Medicine, the recommended intake for vitamin B₁₂ is 2.4 mcg (micrograms) per day. The Institute of Medicine has stated that currently no adverse effects have been associated with excess vitamin B₁₂ intake from food or from supplements in healthy individuals.

In supplement form, vitamin B₁₂ can be taken as a tablet or a lozenge. There is no difference in effectiveness between these two forms.

Vitamin B₁₂ has the potential to interact with certain medications. People taking medications for diabetes, heart disease, and gastric problems should consult with their doctors before taking any supplements. Vitamin B₁₂ absorptioncan be decreased when it is taken together with potassium supplements, so it’s not recommended to take both for long periods of time.

Vitamin D 1000–2000 IU Supplement

As a supplement, vitamin D is available in two forms: D₂ (ergocalciferol) and D₃ (cholecalciferol). Because your body must convert the D₂ form of the vitamin to D₃ before it can be used in your body effectively, we recommend using a D₃ supplement. The National Institute of Health recommends (for adults) a minimum intake of 600-800 IU (15–20 mcg), depending on your age, and a maximum intake of up to 4,000 IU (100 mcg) per day. It’s best, though, to visit your doctor for a test to determine your individual needs.

Don’t be worried about vitamin D toxicity from the foods that you eat. The National Health and Nutrition Examination Survey (NHANES) reported that average vitamin D intake from food alone in 2005-2006 was 204-288 IU (5.0-7.2 mcg) per day for men and 144-276 IU (3.6-6.9 mcg) for women.

Not only do these low average intake amounts make vitamin D toxicity very unlikely, they also make it doubtful you’ll get enough vitamin D from your diet alone. Be careful, though: While it’s clear that many people will benefit from taking a vitamin D supplement, toxicity can occur when intake of vitamin D supplements is too high.

Vitamin D supplements also have the potential to interact with several types of medications—another good reason to consult with your doctor. Some examples of medications that interact with vitamin D are steroids, weight-loss pills, cholesterol-lowering drugs, and medications used to prevent and control seizures. A study in the New England Journal of Medicine found that the use of supplements of both calcium (1,000 mg/day) and vitamin D (400 IU) by postmenopausal women was associated with a 17% increase in the risk of kidney stones over 7 years.

Magnesium 250-500mg Supplement

The National Health and Nutrition Examination Survey (NHANES) reported that a substantial number of adults in the US fail to get the recommended amount of magnesium in their diet. Adults with low magnesium intake are more susceptible to the development of major health conditions, such as heart disease, type 2 diabetes, and certain cancers. Signs of inadequate magnesium intake include muscle cramps, loss of appetite, nausea, vomiting, fatigue, constipation, and weakness.

If you suspect you aren’t getting enough magnesium in your diet and are experiencing symptoms of magnesium deficiency, you may want to consider taking a magnesium supplement. The Institute of Medicine of the National Academy of Sciences recommends a dietary magnesium intake of 410-420 mg per day for men and 360-320 mg per day for women, depending on age.

Some magnesium supplements combine magnesium with another substance, for instance magnesium oxide, magnesium citrate, and magnesium sulfate. Both magnesium citrate and sulfate are better absorbed, which means more of the magnesium can be used in your body. Magnesium oxide, while it is the least expensive, has a much lower rate of absorption than the other combinations and therefore, has a laxative effect. Since it isn't absorbed, it stays in your intestine and draws water from the surrounding tissue by osmosis. Not only does this increase in water content soften your feces, it also increases the volume of feces in the intestine which stimulates motility. Because of this, many people take this type of magnesium, or the similar milk of magnesia, to alleviate constipation.

People who already have type 2 diabetes, heart disease, or kidney disease should not take magnesium supplements before consulting with their doctors. Side effects and signs of magnesium overdose can be similar to those of magnesium deficiency: nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, low blood pressure, and irregular heartbeat.

Prescribed Iron Supplement

Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the US and worldwide. This type of deficiency is generally found in menstruating and pregnant women, vegans, vegetarians, and people who take medications that interfere with iron absorption.

Recommended dietary allowances for iron vary between sexes and age groups. Generally, for adults, daily iron intake should fall between 8 and 27 mg per day. Only take iron supplements when diet alone cannot restore iron levels to normal. Your doctor may suggest an iron supplement, depending on your blood test results.

Supplemental iron is available in two forms: ferrous and ferric. The ferrous forms are better absorbed and can be found under the following names: ferrous fumurate; ferrous sulfate; and ferrous gluconate. Of the three, ferrous fumurate has the highest level of iron.

As the amount of an individual iron dose increases, the quantity of iron that is actually absorbed decreases. That’s why it’s best to divide your daily dose into two or three smaller doses and take them throughout the day. This helps to increase absorption and minimizes nausea. More iron is absorbed if the supplement is taken on an empty stomach. If you find this causes nausea, try taking the iron supplements with a small amount of food. Citrus fruit is ideal, as vitamin C increases iron absorption.

The Centers for Disease Control recommends that adults who are not pregnant take 50-60 mg of oral elemental iron (about the amount of elemental iron in one 300-mg tablet of ferrous sulfate) twice daily for 3 months to treat iron deficiency anemia. However, it’s best to be examined by a physician, who will prescribe according to your individual needs.

Men and postmenopausal women shouldn’t need to take iron supplements unless prescribed by their doctor. Elderly individuals should also be cautious of iron supplements. Not only is the risk of iron toxicity higher for the elderly, iron supplements can also interfere with the proper functioning of a number of medications. These include antacids, antibiotics such as ciprofloxacin, nonsteroidal anti-inflammatory drugs, levothyroxine, and osteoporosis medications such as alendronate and zoledronate.

No Multivitamin

You may be wondering why we don’t recommend taking a single multivitamin instead of individual supplements. Currently, there isn’t enough clinical evidence to show that multivitamins work as intended. They could actually make things worse, and the jury is still out as to whether they have any beneficial effect on your health. More research is being done to provide firmer answers, but it has been found that supplements work much better on their own than when grouped together in a multivitamin. Taking supplements individually also allows you to tailor your supplements to your own individual needs. If you are eating a healthy diet and don’t have any particular dietary restrictions, you may not need any supplements at all.