Thank you to all who have submitted topic requests for our blog! We love to hear from you and welcome you to submit questions anytime! The invite is always there, so if there is a specific health topic you’ve been wondering about, please email us, comment on the blog, or call us and we’ll be sure to cover it!
One of the questions was referring to supplements. What is recommended, how much, etc. Our Doctor of Pharmacy, Deidra Van Gilder, Pharm D covers this topic in our 12 week program, so the following information is from the expert herself!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Calcium
Calcium is important for bone health. It is not produced by the body.
Foods that contain Calcium:Dairy Products, Salmon, Dark Green Leafy Vegetables, Sardines, Calcium Fortified Foods
Recommended Dietary Allowance (RDA) for Calcium
Men age 19-70: 1000 mg
Men age 71 & older: 1200 mg
Women age 19-50: 1000 mg
Women age 51 & older: 1200 mg
The two most commonly used forms of calcium for supplementation are calcium carbonate and calcium citrate. Calcium carbonate is well tolerated especially when taken with a meal. It is the calcium supplement of choice in poor renal function. Calcium citrate may be taken on an empty stomach. It should be avoided in poor kidney function. Calcium citrate is the recommended choice if patient is taking a PPI or other medication to increase the gastric pH.
Adverse Effects: Upset stomach
Interactions: Tetracycline antibiotics, atenolol
Vitamin D
Vitamin D helps the body maintain normal levels of calcium and phosphorus.
Foods that contain Vitamin D, Fish, Eggs, Fortified Milk, Cod Liver Oil
As little as 10 minutes of sun exposure per day can also prevent vitamin D deficiencies.
Recommended Dietary Allowance (RDA) for Vitamin D
Men & Women age 19-70: 600 IU
Men & Women age 71 & older: 800 IU
- There is some evidence for the use of Vitamin D3 ointment for controlling skin cell growth in patients with psoriasis with skin lesions resistant to other therapies.
Adverse Effects: Nausea
Interactions: Digoxin, cimetidine
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
Tomorrow I will discuss the various multivitamins and how to pick the one that is best for you. Stay tuned!
-Kelsey
