People often ask me what is the one supplement that I recommend. My answer is always that it really depends on the person... there are so many factors from genetic predispositions, to diet, environmental factors, lifestyle and stress. And I also always want to emphasize that supplements are just that - supplements, not "insteadofs" - they add to a healthy diet and lifestyle to help fill gaps that may result from occasional imbalances in diet or lifestyle factors, or due to physiological needs for higher requirements than might be possible through the diet such as people with specific health concerns like arthritis, cancer, or the development of diabetes or heart disease... competitive athletes may have higher requirements for certain nutrients, and that may vary depending on their sport.... people who are on restricted diets for weight release, or due to food allergies... the elderly who often have difficulty with digestion may do well to supplement... pregnant or breast feeding women have needs for certain nutrients in higher amounts... You get the picture.

So with all that said, for the average person who has average health and perhaps a slightly above average diet (they're eating fruits & veggies but perhaps not fully meeting the 5-10 servings per day that is recommended every day; they may eat some convenience and processed foods, but it's not the majority of their diet), here are my top 5 recommended supplements:

#5 - A daily good quality full spectrum multivitamin/mineral - Look for brands that offer special formulations for women and for men, and for those over 40/under 40. Naka makes a nice liquid multi for men and for women. You'll usually need to take 1-3 a day; if you need to take multiple quantities, take one with breakfast and one with lunch (or if 3, take one with each meal). A multi will ensure you meet the minimum daily requirements of the full spectrum of vitamins and minerals (or close to), and can give you the boost you might need to help you reach optimal health.

#4 - B complex - granted not EVERYONE needs additional Vit B, but most people can benefit from it (even when taking a multi, as a multi will only provide minimum quantities). B vitamins are water soluble, and if not used entirely are quickly excreted (when your pee looks like it glows in the dark, that is largely your excess B vitamins). When you are undergoing stress (physical or emotional), B vitamins become depleted. B vitamins help the body cope with the effects of stress, as well as aiding in the digestion and metabolism of carbs, fat, and proteins, and in producing energy. Take them with breakfast and/or lunch, but not much later than that as many people will find B vitamins stimulate their energy enough that it can disturb your sleep. I highly recommend the AOR brand "Advanced B Complex" as it offers the various B vitamins in the proportions used by the body (as opposed to a straight 50/75/100mg complex).

#3 - Cal:Mag - Even if you're taking a multi, Calcium and Magnesium are not provided in anywhere near the amounts that are needed as they simply are too heavy/dense to put into a supplement with all the rest of the vitamins/minerals. You'd never be able to swallow it. As most people are aware, calcium and magnesium are important for the health of bones and teeth. They are also critical for nerve conduction and muscle contraction (which includes the activity of the heart) and relaxation. Look for a Cal:Mag that is in a 2:1 or 1:1 ratio. Often you will find these minerals in combination with other bone supportive vitamins and minerals such as vit K, Vit D, boron, zinc, and phosphorous. These vitamins and minerals all work synergistically, supporting the absorption and function of each other.

#2 - Vit D3 - Vit D has quickly become one of the most "prescribed" vitamins by Doctors, as it is becoming recognized as important for all cells in all body systems and organs. The cold and flu season that characterizes the winter months in Canada and the northern States is suspected to be a result of deficiencies in Vit D as a result of the lack of sunshine. SAD - seasonal affective disorder, or "the winter blues" - also may be partly caused by Vit D deficiency. Vit D is important for the health of bones, nervous system, mood, and immunity. Doctors recommend 1000IU per day for most adults. Get the D3 form, which is the form that is produced by the skin when exposed to sunlight.

And my #1 most recommended supplement - Essential Fatty Acids in the form of fish oil - Essential Fatty Acids (omega-3 and omega-6) are critical for the structure and integrity of the cell membrane of every cell in the body. When we eat poor quality fats, or too much of the wrong kind of fat (especially trans-fats found in hydrogenated oils like margarine or foods that are deep fried), every cell and organ of the body will be compromised. The cell walls become less fluid and the "semi-permeability" that controls what gets into the cells (hopefully nutrients) and what gets out (hopefully cellular waste and toxins) becomes compromised. This has far reaching effects on all body systems and functions. EFA's (with fish oils being the best, most bio-available source, and with omega-3 being the most critical since omega-6 in the North American diet is so readily available) support the immune system, reproductive system and endocrine function (aka: your sex hormones), the health of skin and hair and nails, nervous system and brain function including memory, learning, and mood, and help to lubricate and cushion joints. They are potent anti-inflammatories throughout the body, and so help with cardiovascular system health, as well as helping to manage blood sugar. Good fat is also required for healthy liver functioning, and for allowing the body to release excess stored fat. Virtually everyone can benefit from adding fish oil to their diet, especially since we cannot eat enough fish (due to mercury toxicity concerns). One to two tsp a day in a liquid is recommended (honestly, they don't taste fishy or oily in a good quality brand such as NutraSea). You can opt for capsule form, but you will have to take much more than 1 tsp and speaking from personal experience, I have noticed a huge difference in the softness of my skin since switching to the liquid oil.


General guidelines for selecting your supplements:

Vitamins and minerals should be taken with food to improve absorption and synergy.

Capsules and softgels are better than tablets, and liquids are better than capsules and softgels (although not as convenient if you're eating on the go a lot).

"Time Release" options aren't highly favoured as they aren't as readily digested and absorbed. Vit C is the most commonly found "time release" supplement. The idea of time released formulations is that for water soluble vitamins that are quickly excreted if they aren't used, they need to be replenished in your body regularly throughout the day. Time release breaks down slowly so it's constantly released throughout the day so you can just take it once in the day and let it do its thing. In theory it's a good idea, but in reality they don't all work so perfectly. It's better to just get into the habit of taking your vitamins with your meals so you have them spread throughout the day.

You can often find Fish Oils, Multi-Vitamins, and Cal:Mag all with Vit D included, so take a look at the labels and aim for about 1000IU of Vit D daily. A little more should not be harmful, but most people will not need to exceed that amount drastically.

Brands that I like include AOR, New Chapter, Sisu, NOW, Natural Factors, and NutraSea. Generally if you find it in a Health Food or Supplement store, it is a better quality than the typical drug store brands. With supplements, in most cases, you get what you pay for in terms of quality of processing, excipients used, and absorbability by the body.