Navigating the World of Dietary Supplements: Helpful or Harmful?

In today’s world, there is a wide range of opinions regarding the consumption of dietary supplements. Some recommend avoiding them entirely, while others emphasize their importance. Had we lived a hundred years ago, when the environment was less polluted, a diet rich in minerals and vitamins might have been sufficient. Today’s reality, however, is vastly different from that of past generations. Soils around the world are mineral-poor. Additional toxins are introduced through pesticides, fertilizers, preservatives, and artificial food additives. Food processing has further depleted nutrients. On top of this, we face radiation in our homes and environment, chemical medications, constant stress, and air and water pollution. Therefore, maintaining our health and supplementing with external nutrients has become a necessity.

In most cases, the benefits of taking dietary supplements today outweigh the risks. Naturally, it is crucial to combine supplementation with professional guidance. Based on my field experience, I have compiled several key points about supplementation. These recommendations do not replace personalized, professional advice from a naturopath or a certified nutritionist:

1. Natural multivitamin and mineral – It is advisable for everyone to routinely take this supplement, ensuring it contains a meaningful dose of B vitamins (you may take a break on Fridays and Shabbat). It is recommended to rotate between brands from time to time. A multivitamin capsule always includes the full spectrum of B vitamins, sometimes labeled as B50 or BX, so there is no need to take both a multivitamin and BX. Vitamin B12 should be taken separately only in cases of chronic deficiency. Multivitamins are best taken with meals. Children need them as well.

2. Vitamin C – Recommended for everyone, in a dosage appropriate to the individual (those with stomach acidity should use Ester-C). Breastfed infants receive vitamin C through their mother’s milk, so it is beneficial for nursing mothers to take it regularly. Non-breastfed infants can benefit from a liquid supplement added to formula. Children may use chewable tablets, while adults can take tablets. You may occasionally take breaks and switch brands. It is best taken in the morning on an empty stomach. If anemia is present, a high-quality iron supplement (preferably derived from vegetable juices) should be taken together with vitamin C in the morning for optimal results.

3. Omega-3 – Can be obtained from sea fish, flaxseed oil, or chia seeds. It is especially beneficial in higher doses for children with attention and concentration difficulties, adults with nervous system issues, and the elderly. It should be taken with meals.

4. Vitamin D – Recommended in liquid form on a regular basis. Approximately fifteen minutes of daily sun exposure can provide the daily requirement, provided you do not live in a polluted area. Vitamin D is best taken with meals.

5. Additional supplements, such as calcium, magnesium, iodine, and others, should be taken only based on individualized professional advice.