If a glance down the supplement aisle of your local health food store leaves you a little overwhelmed or confused, don’t worry – you’re not alone! With an ever-increasing array of natural health products on the market, many people simply don’t know where to start when it comes to a good daily supplement regimen. The trio of greens, EFAs and a multivitamin is a great foundational supplement regimen.
If you’re one of these people – or even a seasoned "health nut" – remember the letters "G-E-M": they stand for Greens, EFAs and a Multivitamin. No matter what your age, race, gender, diet or state of health, you will benefit greatly by taking these three "foundational" health supplements, every day.
Greens: Energize and detoxify
While ingredients may vary among brands, all quality greens products offer a potent mix of phytonutrients, such as wheat and barley grass, sea vegetables, chlorella, herbs and berries, to help restore energy, cleanse the body of harmful toxins, support the immune system and aid in the prevention of chronic illness.
In a recent Canadian study, subjects using a greens product experienced greater energy levels an increased sense of vitality, and also noticed improvements in mental health. Earlier research on barley grass – a common ingredient in greens products – showed it reduced LDL-cholesterol levels and harmful free radicals. The researchers concluded that barley grass "in combination with antioxidative vitamins can reduce some major risk factors" of heart disease.
EFAs: Good fats for heart and mind
The amazing health benefits of essential fatty acids (EFAs) are too numerous to detail, but include proven protection against some of the most common health complaints and disorders: cancer, heart disease, dementia, depression, allergies and arthritis, to name a few. EFAs are termed "essential" because our bodies cannot manufacture them; they must be supplied through the diet or supplements, such as fish or flax oils. However, the North American diet is typically high in bad fats and low in good fats. In fact, experts estimate 80% of the population is EFA-deficient. Changing dietary habits to include more greens and EFAs is a great idea, but in many cases would still not supply the levels achieved from supplements.
Multivitamins: Easy health insurance
Should everyone take a multivitamin? Experts ranging from nutritionists to naturopaths to Harvard Medical School researchers to the editor of the New England Journal of Medicine say yes. For pennies a day, a high-quality multi provides a broad range of basic nutrients. It can help fill any gaps that may exist in the diet, or bolster deficiencies in the body’s ability to properly absorb or metabolize certain nutrients. Studies verify that a daily multivitamin can help alleviate stress, reduce the risk of heart disease, colon and breast cancers, help avoid birth defects, and more.
Everyone is different, and only a trained healthcare practitioner can help determine your individual supplement needs. But if these "GEMs" are the basis of your supplement regimen, you’ll feel better, look better, and you’ll be that much further toward achieving your optimum health.
Sources: The Encyclopedia of Nutritional Supplements by M Murray, Prima 1996; Healthy Fats for Life by L Vanderhaeghe & K Karst, Quarry 2003; Can J Diet Pract Res. 2004 Summer;65(2):66-71; Diabetes and Metabolism (2002, Vol. 28, 107-114)