As mentioned in Part 1 of this newsletter (August 24 blog post), the cycle of a return to school offers families an opportunity to establish new patterns.  As the long days of summer wane, it is a golden time for thinking about the steps you can take to assure a healthy school year for your child.

I am asked about vitamins and supplements frequently. I want to be clear that vitamins are in no way a replacement or substitute for healthy eating and most of your nutritional value should come from the food you eat. There is considerable question about the value of vitamins isolated from the complex food environment in which they are found naturally. Also, essential nutrients work in harmony with others – isolating these nutrients is only partially effective. However, it is undeniable that the soil our food is grown in has been depleted and it can be difficult to get a full complement of vitamins and minerals from even the healthiest diet. In addition, the stresses of modern living (not to mention most pharmaceutical medications) deplete our body of essential nutrients. For that reason, I do recommend a multi-vitamin/mineral for most of my clients.

The combination of a good multi-vitamin/mineral and a few select supplements are an excellent way to assure a baseline level of good health. You will find that your family succumbs to many fewer viruses and illnesses once you have established a regular vitamin and supplement regime.

WHAT TO LOOK FOR IN A MULTI-VITAMIN:

Be sure that the vitamins in your multi are derived from whole foods. It is important that the multi-vitamin you choose comes from whole foods source, is free of additives and synthetic vitamins, and is made by a reputable manufacturer. Do your homework, or go to a good health food store staffed by knowledgeable people. For the most part, vitamins sold in grocery stores and box pharmacies are not worth paying for. Some synthetic vitamins are actually dangerous if taken over time. Synthetic forms of vitamin A can contain accutane – a dangerous substance. Dr Mercola (a naturopathic researcher and blogger) singles out sodium selinate, magnesium stearate, and titanium dioxide as especially dangerous elements found in many inexpensive multi-vitamins.

Make sure your vitamin has a full complex of minerals, some of which must be chelated. Chelated means that the mineral is attached to an amino acid or other organic compound which allows the two to remain bonded in the digestive system.  Calcium and Magnesium do not necessarily benefit from chelation, but it is essential that selenium is chelated. Look for forms like selenomethionine, selenoglutathione in your multi. Look for a full range of minerals – the presence of minerals such as molybdenum suggest that a comprehensive range of minerals is included.

A full spectrum of B vitamins should be included.  B vitamins are water soluble which means they need to be taken daily; they are easily depleted by stress, exercise, high carbohydrate diets, and many drugs. Look for at least 25 mg of vitamin B6 for adults, 10-15 mg of B6 for children.  This is a relatively reliable benchmark for assuring that the other B vitamins are at an adequate level. Women of childbearing age should be taking at least 5 mg of folic acid (B9).

RDAs (Recommended Daily Allowances) are not the same as optimal levels. The RDAs for most vitamins is extremely low, and generally insufficient. Once you have found a reliable manufacturer, trust the levels they include in their product. I like to change my multi when I finish a bottle, alternating between 3 or 4 options.  Every manufacturer has a different balance of vitamins and minerals, and it’s a good idea to get a full range.

Liquid vitamins/minerals are more easily absorbed, and more readily swallowed by children in particular. You may want to look for this option.

ADDITIONAL VITAMINS/SUPPLEMENTS:

There are three supplements I think all people should take daily, in addition to a multi:

1. Vitamin D – The health benefits of this “sunshine” vitamin are too extensive to list. Suffice it to say that there is ample evidence that those of us who live in cold, dark climates are virtually all vitamin D deficient and the impact on our health is extensive. Darker skinned people are likely to have more severe vitamin D deficiency. If you allow yourself exposure to the sun in the summer months WITHOUT SUNSCREEN you will probably have stored up vitamin D adequate for a few months. Sunscreen prevents the synthesis of vitamin D which happens on the surface of the skin, so if you or your child use sunscreen, vitamin D supplementation should happen year-round. Optimally, you should test for your 25 Hydroxy D levels to assure that you are taking enough vitamin D (as opposed to too much). It is a good practice to ask for this test when you do blood work. In the meantime, I have no concerns recommending 2000 IU of vitamin D for children, (800 for infants), and 5000 IU for adults daily.

1. Probiotics – Probiotics are live organisms that improve the balance of good and bad microorganisms in the digestive tract. They are essential for good bowel health and for immune system function. Buy live, refrigerated probiotics and take them daily – the benefits are enormous.

1. Omega 3 fatty acids – This is one of the “good fats” – an essential unsaturated fatty acid necessary for many functions, including brain health, and cardiovascular health. Most people are seriously deficient in Omega 3s, necessary for balancing the impact of the more problematic Omega 6s which are heavily present in western diets. We know that an excess of Omega 6 can have disastrous impact on our health, and supplementation with Omega 3s is necessary. Children with hyperactivity and learning disorders need Omega 3s for brain function. Diabetes, some cancers, hypertension, heart disease, obesity, and premature aging are all due, in some part, to Omega 3 deficiency. Fish is an excellent source of Omega 3s, but much fish contains excessive levels of mercury and eating fish like tuna should be limited. Grass-fed beef has Omega 3 levels higher than that of salmon – so be sure that if you eat beef, you are getting grass fed beef. (Grain fed beef is rich in Omega 6s and should be avoided.) An Omega 3 supplement is the easiest way to assure adequate levels of this essential, healthy fat. Not all Omega 3 fish oils are the same. I prefer krill oil for both nutritional and environmental reasons. In any case, look for a fish oil in which provides approximately 750 mg of EPA and  500 mg of DHA daily for adults, half that for children under 12. Vegetarian sources of Omega 3s such as flax and chia seeds are less effective (but better than nothing) as not all bodies are able to manage the conversion from a long-chain ALA to a useable short chain.

Getting into a pattern of taking daily vitamins takes some initial effort, but should then become as simple and regular as teeth-brushing. I suggest that you teach your children to take responsibility for this themselves – it’s a good way to initiate a life-long habit that will serve them well. Use colored stickers on the top of the bottles to help children know what to take.