Why so Many Pills?
My question for you is: Why do you think you need to take so many pills? My guess is you want to boost your energy. Assuming that is your case, look instead at your eating patterns—not vitamin deficiencies—as contributing to the low energy that results from under-eating in the active part of your day. If you fuel your body better during the day, you'll eat less (dessert) at night, and will reduce the need for supplements.
Here are some thoughts about the supplements you are taking:
? If you want to take a daily multivitamin for health insurance, that's your choice. But first read food labels. Your (highly fortified) Luna Bar snack is a vitamin pill in itself! No need to duplicate.
? No need to take Super-B complex; you already get 100 percent of the B-vitamins in the Luna Bar (and/or the multi-vitamin). While B-vitamins help convert food into energy, I'll bet your lack of energy is due to lack of fuel, not vitamins. Note: women of childbearing age should have a strong intake of the B-vitamin folic acid; it helps protect against certain birth defects. It is in fortified foods like your instant oatmeal and energy bar.
? The three Citracal + D tablets offers the recommended daily intake of calcium (1,000 mg) plus vitamin D. You can get that same amount by enjoying a lowfat calcium-rich food at three of your four daily meals. Simply cook your oatmeal in one cup milk (300 mg Calcium), enjoy a lunchtime cup of yogurt (300 mg Ca) and eight oz. milk (300 mg Ca) with dinner. (The small amount of calcium in other foods will provide the remaining 100 mg.) An active woman can easily afford to spend 100 calories per meal on a serving of lowfat calcium-rich food each day!
? Magnesium is already in the (fortified) Luna Bar, to say nothing of foods like peanut butter, nuts, greens (and dark chocolate). Could you add almonds to your oatmeal and enjoy a peanut butter sandwich for your second lunch?
? More research is needed to determine if Glucosamine-Chondroitin tabs will slow joint degeneration. Stay tuned.
? CLA is not the answer for fat loss. To lose fat, fuel more by day, and then eat less dessert at night. Theoretically, eating 100 to 200 calories less at night can lead to 10 to 20 pounds of fat loss in a year. CLA is also not the answer for building muscles; lifting weights does that!
? Do you really think one single nutrient (E) can make your nails and skin better? Your body needs the whole package of nutrients supplied by a variety of wholesome foods. You can get vitamin E from almonds, peanut butter, olive oil, soy milk, avocado—and your (fortified) Luna Bar.
? Cinnamon tabs might help stabilize blood glucose, but exercise does a far better job. If you have swings in blood sugar, I'll bet you have run out of fuel. More breakfast and lunch is the solution, not cinnamon tablets. Alternatively, you could put cinnamon in your oatmeal.
? Flax is a weak source of omega-3s; fish is more powerful in terms of heart health. The American Heart Association recommends eating eight ounces of oily fish a week. (light tuna, salmon, sardines). The tuna you eat at lunch does the job. Get hooked on fish, not pills!
What to Do?
To get the vitamins and minerals your body needs, eat quality food; it is the best source of nourishment for active people! To date, every major medical organization recommends protecting your health with fruits, vegetables, whole grains, lowfat dairy, lean meats and plant proteins—not pills. If you want help enhancing your intake of powerhouse foods, go to www.SCANdpg.org and use the referral network to find a board certified specialist in sports dietetics. The cost of the personal consult will be far less than the ~ $1,000 per year you spend on pills!
One example of a nutrient-dense sports diet
This menu builds on what Jessica typically eats, but trades the snack-calories into wholesome foods at substantial meals.
Breakfast (600 calories, divided pre- / post-exercise)
- 1 packet oatmeal 100
- 1 cup lowfat milk* 100 *cook oatmeal in milk
- 1 orange 100
- Large apple 150
- 2 string cheeses 150
First lunch (600 calories)
- Raw veggies (baby carrots, pepper) 50
- 2 slices hearty sandwich bread 200
- 1 can tuna 200 (limit to 2 cans/week)
- 2 Tbsp lite mayo 100
Second lunch (munched throughout the afternoon, as desired)
- Luna Bar 200
- Yogurt . lowfat 150
- 30 almonds 250
- Large colorful salad 100
- 1/2 Tbsp Olive oil in dressing 50
- 2 Boca Burgers 200
- bowl of cooked veggie 100
- Hot cocoa made with milk 150
Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Marathoners, and Cyclist's Food Guide are available at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com for information about her online workshop.