V is for vitamins, M is for minerals
Many people waver before reaching for a bottle of multivitamins from the store shelf. Perhaps worse, others go right for a bottle that very well may not be what they need at all. But self-taught nutritionist Joe Quade can help clear up any misconceptions they may have when it comes to shopping for the right vitamins and shine a light on all those things they never knew and were too afraid to ask.
First things first, consumers should always be aware of the quality of the product they’re picking out. In some cases, that can be as simple as inspecting the ingredients, and more importantly, the price.
“People don’t understand that usually, as a general rule,” said Quade, “the cheap supplements are no good. There are a lot of companies out there, trying to get on the bandwagon and undersell the better product, and it’s no good. On top of that, it could possibly hurt you if it has known carcinogens in it.
“It doesn’t make sense to me to spend $15 for a multivitamin and get nothing when you can spend $25 and get everything you need,” he added.
Most people avoid natural health food stores, due to sheer ignorance, Quade asserted.
“There’s no need to feel intimidated when you come down here, because we do all the research for you,” said Quade of his Bethany Beach store, Wholesome Habits. “All you have to do is ask. We put everything in simple terms. We can give someone the short story or the long story about all of our products. Satisfaction and service are key. We want to give the customer the right product for the right application.”
Quade took the time to break down some of the popular and effective products at Wholesome Habits, offering his top 10 list, according to his research. The collection of products that follows helps prioritize and recognize some of the most effective and popular vitamins and nutrients in today’s health-conscious society.
(1) A plant-based mineral supplement — “It’s a fact,” Quade said, “that most people today are mineral-short, rather than vitamin-short.” For example, look at chromium, which can be found in a wide range of foods, and works in direct conjunction with insulin and metabolism.
“Only one person in 10 has an adequate amount of chromium,” said Quade, “according to a number of studies. Chromium supplement is important for people with Type-2 diabetes or who are hypoglycemia. It’s important that those who are Type-1 diabetic, or are insulin-dependant, though, they should not take a chromium supplement unless their doctor recommends it. Chromium makes your insulin work better, and if you throw the balance off, it can work against you.”
(2) A multivitamin — The majority of people do not get their daily required dosage of specific nutrients and vitamins. Picking an effective multivitamin can help regulate your suggested intake.
“We have a dynamic product here that combines a multivitamin and plant-source minerals: our house-brand vitamin, Wholesome Habits, made by Liquid Health. It saves time, money and provides ease of application. You get two of the top 10 in one. It’s one of our most popular items here, and my top recommendation to customers.”
(3) High-quality fish oil — “You have to make sure you’re getting the high-quality product,” he said, “and there’s an easy way to look at it. Check the percent of the eicosapentaenoic acid (EPA), one of the Omega-3 fatty acids that your body requires. You want the EPA to be 40 percent in the total fish oil. Most capsules come 1,000 mg. That’s pretty standard. In a capsule of 1,000 mg, you want a minimum of 400 mg. We carry the highest percentage that I’ve ever seen on the market — 50 percent.” Omega-3 Mood is an example of one of these highest-quality products.
“If you have a low EPA count, that’s indicative of poor molecular distillation,” he added. “The oils are molecularly distilled, and the toxins, like mercury, which could be in the fish, could very easily leak through the distillation process if they aren’t refined enough. That’s why it’s so important to take a good one, and we can do all the research for you.”
(4) CoQ10 — This is a naturally-occurring compound, essential in producing energy in the cell’s mitochondria.
“It plays a key role in the cardiovascular system and muscle structure,” he said “Every single cell in your body uses CoQ10. It’s the spark plug for energy production. You have your fuel, which is the food your body takes in, but you need a spark plug, just a car. You can have all the gas in the tank that you want, but if you can’t ignite it, it’s not going to do you any good.
“Anyone who is on a statin, or cholesterol-lowering, drug, it is very important to take a CoQ10 supplement. The statin drug blocks the body’s ability to produce CoQ10. That’s why there are so many side affects that come with cholesterol medication.” Quade recommends a minimum of 100 mg (milligrams) a day, “200 if you can afford it.” People should also make sure that the CoQ10 is natural and not synthetic, he said.
(5) Grape seed extract — Grape seed extract has proven to be a great antioxidant, finding its way in many new beverages. It has been linked to prevention and the treatment of heart diseases, like high blood pressure and high cholesterol. “It’s really good for veins,” Quade said, “cardiovascular system and vein integrity. Fresh blueberries are also good source for this.”
(6) Calcium supplement with magnesium — According to the National Academy of Science, people between the ages of 19 and 50 ought to take 1,000 mg of calcium a day, while those 51 and over should be consuming 1,200 mg. Calcium is essential for building strong bones and supporting crucial body functions, such as regulating blood pressure and maintaining the heartbeat. Some 99 percent of the calcium people take in is stored in their bones and teeth.
(7) Vitamin D — Vitamin D has been shown to assist in maintaining a healthy immune system and regulate cell growth and differentiation. Many fish produce vitamin D and it is found in cod liver oil, but one of the most common sources is sunlight, which is needed for the body to produce Vitamin D on its own.
“In the northern hemisphere, which we are in,” said Quade, “you don’t get enough vitamin D from the sun between September and May, so you should supplement during those months. As long as you’re getting 20 minutes of sunlight on your arms and legs in the summertime, you don’t need to supplement.”
(8) B Complex — The vitamin B complex includes eight water-soluble vitamins, and is know primarily for boosting metabolism, enhancing the immune system and nervous system, keeping the skin and muscles healthy, and encourage cell growth and division.
(9) Vitamin C — “It’s a good idea to take a Vitamin C that has bioflavonoids,” Quade said. “They’re one of the naturally occurring parts of the Vitamin C complex in citrus fruit. Vitamin C and the bioflavonoids work in conjunction with each other.”
(10) Beta-sitosterol — Found in nuts, soybeans and wheat germ, helps with cholesterol problems, especially if taken early in life, before problems start to occur. For men, beta sitosterol also good prostate supplement.
“The top five on my list are general for everyone,” Quade said. “For females, you should incorporate more of the calcium into the diet. For men over 40, they should consider taking a good prostate support. For women, calcium is really important, and they can take that as early as their 20’s. Women over 40 should have iron unless their doctor tells them not to. Pregnant women should definitely have a good prenatal support.” Two examples of prenatal support carried at Wholesome Habits are NewChapter and Nature’s Plus.
Another important product for the aging population is digestive enzyme supplements, according to Quade.
“A 50-year-old has approximately 50 percent of the digestive enzymes that they had when they were 20 years old,” said Quade. “A 60-year-old has approximately 25 to 30 percent, and a 70-year-old has roughly 15 percent of the enzymes they used to. Undigested food is a huge problem for people over 50. The lack of these enzymes leads to what is commonly seen in the aging population: no energy, sluggishness, constipation, not being able to move and exercise very well. People over 60 should definitely be conscious of what digestion does for them, and should probably consider a supplement.”
Meal replacements are becoming more and more popular among dieters hoping to shed a few pounds, but Quade advised caution.
“A lot of them are loaded with sugar,” he said, “which is not a good idea. A good meal replacement — especially important for vegetarians, vegans and weightlifters — is whey protein. Whey is the way to go, and the best proteins are made with cross-flow microfiltration.”
For more information about the products at Wholesome Habits, stop in or call (302) 537-0567.