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The Supplement Myth
Essential basic food supplements for everyone
In episode 5, Laura explains to us which dietary supplements we could all take and how to choose them.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Are dietary supplements good for everyone?
- why Vitamin D concerns almost everyone
- In what cases Omega 3 are really useful
- How do I check the quality of my omega 3
- The key role of vitamin C, iron and zinc
- When punctual supplementation Can be discussed
Vitamin D: why almost everyone is concerned
Laura recalls that vitamin D3 is mainly synthesized by the skin under the effect of the sun, with dietary intake only covering a small part of the needs. In France, from October to April, the sunshine and the type of UV no longer allow sufficient synthesis, especially in cases of obesity or dark skin.
- Very dosed bulbs (e.g. 100,000 IU every 3 months) are often poorly absorbed and do not maintain a stable level
- Laura prefers to take daily or weekly doses, or lower-dose ampules quickly relayed by a daily dose
- In winter, for an adult without a recent blood test, Laura often mentions a range around 1,000 to 2,000 IU per day, to be adjusted with a health professional
- The idea is not to “self-medicate” all year round but to secure a vitamin that most people lack
💡 Key figures
THEHANDLES estimates the minimum physiological need for DHA in adults at 0.1% of energy intake, or about 250 mg of DHA per day for a 2,000 kcal diet. The minimum requirement for alpha linolenic acid (ALA) is set at 0.8% of the energy intake, or about 1.8 g of ALA per day for 2,000 kcal.
⚠️ These needs also include what is in the daily diet, so it is interesting to have your Omega 3 level measured beforehand.
Omega 3: not only for the brain
Omega 3 are essential fatty acids: the body does not make them, they must come from food or supplements. Laura insists on two major roles: their anti-inflammatory effect and their role in membrane fluidity, that is to say the ability of cell membranes to let messages and exchanges pass correctly.
- Omega 3 (EPA, DHA, ALA) participate in the functioning of the brain, the cardiovascular system and cells in general
- In fertility, preconception, pregnancy or during the assisted reproduction process, good membrane fluidity is key for messages to flow well in cells
- EPA and DHA are mainly found in fatty fish and seaweed: If I don't eat fish, supplementation may be appropriate
- If I am allergic to fish, Laura points out that there are quality omega-3 fatty acids made from seaweed, without fish proteins.
How do I check the quality of my omega 3
Oils that are rich in omega 3 are very sensitive to air, light, and heat.
Laura explains that quality depends as much on extraction as on packaging.
- I can search for some labels (for example Quality Silver, EPAX) that guarantee oxidation control
- The TOTOX Index (global oxidation number) should ideally be less than 6 for a good quality oil
- The packaging must limit light and air: opaque bottle, blisters, storage in the fridge (or even in the freezer) once opened
- If no label or oxidation number is indicated, Laura recommends instead avoiding this brand for omega 3
Vitamin C, iron, zinc: the other pillars of daily life
Laura then mentions some “key basic” nutrients that concern a lot of people, but which must be thought of first on the plate, then with an assessment if necessary.
- Vitamin C:
- Very antioxidant and important for immunity
- To look for primarily in the diet: fruits, raw vegetables, fresh herbs, rich foods such as certain plants or frozen plants
- Targeted supplementation can be discussed over a short period of time in case of acute infection or in need of antioxidant “boost”, but Laura recommends doing it with a medical or paramedical supervision, because doses higher than the physiological ones are then used.
- Iron:
- Plays a central role in erythropoiesis (formation of red blood cells), DNA, mitochondria, the immune system
- Heme iron: found in meat and fish
- Non-heme iron: found in eggs and plants
- To better absorb non-heme iron, it is useful to combine it with vitamin C in the same meal (raw vegetables, fruit, etc.)
- Zinc:
- Important for the immune system and protection against oxidative stress
- This is one of the nutrients that may be relevant to check in case of symptoms or particular context, with the help of a health professional.
laura insists on the fact that these nutrients should first come from a varied and adapted diet, supplementation coming as a second line, after discussion and, if possible, evaluation.
🔎 Useful definitions
Membrane fluidity : ability of the membrane of cells (for example cardiac, pulmonary, muscular) to remain sufficiently “fluid” to allow molecules and messages to circulate between the inside and outside of the cell. Good membrane fluidity facilitates exchanges and good cellular function.
___
TOTOX index : index that measures the total oxidation of an oil (sum of various oxidation markers), used to assess the quality and freshness of oils rich in fatty acids, especially omega 3: the lower the TOTOX index, the better the quality of the oil.
🎯 Actions concrètes
- I can talk to my health professional aboutvitamin D supplementation, especially from October to April, by preferring daily or weekly intakes rather than spaced out megadoses
- Laura mentions an ideal range of around 1,000 to 2,000 IU per day.
- I check if I am eating enough fatty fish: if not, I can talk about a possible omega 3 supplementation with a health professional, and choose products with labels and the indicated TOTOX index;
- If I am allergic to fish, I only turn to omega-3 fatty acids based on seaweed, after medical advice;
- I put vitamin C on my plate first (fruits, raw vegetables, herbs) and I keep the occasional supplementation for episodes of acute illness, with appropriate supervision;
- I don't start iron or zinc supplementation without a checkup no recommendation from a health professional, especially if I am planning to become pregnant, pregnant, postpartum or breastfeeding.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Are dietary supplements good for everyone?
- why Vitamin D concerns almost everyone
- In what cases Omega 3 are really useful
- How do I check the quality of my omega 3
- The key role of vitamin C, iron and zinc
- When punctual supplementation Can be discussed
Vitamin D: why almost everyone is concerned
Laura recalls that vitamin D3 is mainly synthesized by the skin under the effect of the sun, with dietary intake only covering a small part of the needs. In France, from October to April, the sunshine and the type of UV no longer allow sufficient synthesis, especially in cases of obesity or dark skin.
- Very dosed bulbs (e.g. 100,000 IU every 3 months) are often poorly absorbed and do not maintain a stable level
- Laura prefers to take daily or weekly doses, or lower-dose ampules quickly relayed by a daily dose
- In winter, for an adult without a recent blood test, Laura often mentions a range around 1,000 to 2,000 IU per day, to be adjusted with a health professional
- The idea is not to “self-medicate” all year round but to secure a vitamin that most people lack
💡 Key figures
THEHANDLES estimates the minimum physiological need for DHA in adults at 0.1% of energy intake, or about 250 mg of DHA per day for a 2,000 kcal diet. The minimum requirement for alpha linolenic acid (ALA) is set at 0.8% of the energy intake, or about 1.8 g of ALA per day for 2,000 kcal.
⚠️ These needs also include what is in the daily diet, so it is interesting to have your Omega 3 level measured beforehand.
Omega 3: not only for the brain
Omega 3 are essential fatty acids: the body does not make them, they must come from food or supplements. Laura insists on two major roles: their anti-inflammatory effect and their role in membrane fluidity, that is to say the ability of cell membranes to let messages and exchanges pass correctly.
- Omega 3 (EPA, DHA, ALA) participate in the functioning of the brain, the cardiovascular system and cells in general
- In fertility, preconception, pregnancy or during the assisted reproduction process, good membrane fluidity is key for messages to flow well in cells
- EPA and DHA are mainly found in fatty fish and seaweed: If I don't eat fish, supplementation may be appropriate
- If I am allergic to fish, Laura points out that there are quality omega-3 fatty acids made from seaweed, without fish proteins.
How do I check the quality of my omega 3
Oils that are rich in omega 3 are very sensitive to air, light, and heat.
Laura explains that quality depends as much on extraction as on packaging.
- I can search for some labels (for example Quality Silver, EPAX) that guarantee oxidation control
- The TOTOX Index (global oxidation number) should ideally be less than 6 for a good quality oil
- The packaging must limit light and air: opaque bottle, blisters, storage in the fridge (or even in the freezer) once opened
- If no label or oxidation number is indicated, Laura recommends instead avoiding this brand for omega 3
Vitamin C, iron, zinc: the other pillars of daily life
Laura then mentions some “key basic” nutrients that concern a lot of people, but which must be thought of first on the plate, then with an assessment if necessary.
- Vitamin C:
- Very antioxidant and important for immunity
- To look for primarily in the diet: fruits, raw vegetables, fresh herbs, rich foods such as certain plants or frozen plants
- Targeted supplementation can be discussed over a short period of time in case of acute infection or in need of antioxidant “boost”, but Laura recommends doing it with a medical or paramedical supervision, because doses higher than the physiological ones are then used.
- Iron:
- Plays a central role in erythropoiesis (formation of red blood cells), DNA, mitochondria, the immune system
- Heme iron: found in meat and fish
- Non-heme iron: found in eggs and plants
- To better absorb non-heme iron, it is useful to combine it with vitamin C in the same meal (raw vegetables, fruit, etc.)
- Zinc:
- Important for the immune system and protection against oxidative stress
- This is one of the nutrients that may be relevant to check in case of symptoms or particular context, with the help of a health professional.
laura insists on the fact that these nutrients should first come from a varied and adapted diet, supplementation coming as a second line, after discussion and, if possible, evaluation.
🎯 Concrete actions
- I can talk to my health professional aboutvitamin D supplementation, especially from October to April, by preferring daily or weekly intakes rather than spaced out megadoses
- Laura mentions an ideal range of around 1,000 to 2,000 IU per day.
- I check if I am eating enough fatty fish: if not, I can talk about a possible omega 3 supplementation with a health professional, and choose products with labels and the indicated TOTOX index;
- If I am allergic to fish, I only turn to omega-3 fatty acids based on seaweed, after medical advice;
- I put vitamin C on my plate first (fruits, raw vegetables, herbs) and I keep the occasional supplementation for episodes of acute illness, with appropriate supervision;
- I don't start iron or zinc supplementation without a checkup no recommendation from a health professional, especially if I am planning to become pregnant, pregnant, postpartum or breastfeeding.
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