Okay, I’m not big on supplements, but there are two that I take every day and recommend to anyone who is on a calorie restricted diet. The first is a daily Multi-Vitamin and the second Essential Lipids, or Omega 3-6-9 Essential Fatty Acids (EFAs). Here are my thoughts on those, and what I’ve been taking.
A Daily Multi-Vitamin is Good Insurance
Why should you take a daily multi-vitamin? Today’s foods are not as healthy and nutritious as they used to be. Modern technology and food production has stripped our food supply of many nutrients. In addition, in our busy lives we may not get the variety of foods necessary to provide us with all the nutrients our bodies need. A good Multi-Vitamin is a great insurance policy to help make sure your body gets adequate supplies of the vitamins that it needs.
Essential Fatty Acids (EFAs)
The Essential Lipids are essential fats our bodies need for a variety of functions. EFA’s help you efficiently burn fat, lower cholesterol, enhance hormone secretion, improve energy levels, strengthen your immune system, improve your mood and thinking ability, improve cell metabolism and they are powerful antioxidants. I remember reading on the side of the bottle of the EFA’s I took several years ago that a study had shown that 8 out of 10 Americans are deficient in essential lipids and 100% of people who are overweight are deficient in these Essential Fatty Acids.
Okay, this is why you need a supplement for EFAs—Our bodies cannot produce these lipids on their own, they have to be ingested daily. So unless you are eating salmon, or flax seed in sufficient quantities on a daily basis, a daily dose of EFA’s just makes sense.
How to Take Your Supplements
Okay, now that you have these two basics … here are my tips on the best way to take them, and what I do.
- Take your supplements with a meal and drink at least 8 ounces of water with them.
- Be consistent by taking your supplements at the same time each day to create a habit.
- When taking your EFA’s (or Omega 3 Fatty Acids), if you are using fish oil capsules and they happen to cause indigestion, switch to flax seed oil gel caps. For the highest quality, look for a gel-cap which contains a combination of both Fish & Plant Based Oils, such as Flax Seed and Evening Primrose Oils among others.
- For optimal absorption of your multi-vitamin supplement, a high quality tablet is superior to a capsule, and a liquid multi-vitamin is superior to a tablet for absorption. I’m currently taking a daily liquid multi-vitamin, and I order it from Amazon: Tropical Oasis Women’s Multi-Vitamin. Tropical Oasis also makes a Liquid Multi-Vitamin for men.