Over on my Facebook health page, we've started discussing children's health after finishing up our discussion on lawn chemicals. As we discuss prenatal health, we've touched on various supplements that most natural health experts consider very helpful. But figuring out which supplements to take when you're on a budget can be difficult. The vitamin and supplement aisle is long and there are so many differences between the products. And in many cases, it's hard to know how much to take of something!
So in an effort to help some of you along, I'm going to sum this up in a nutshell with what I've learned and researched. The following are the top 3 supplements that experts such as Dr. Oz and Dr. Mercola recommend the most for prenatal, infant's, and children's health. I am posting links to these products here for a couple of reasons:
1. For your convenience. I find ordering online can make life so much easier!
2. For our homeschool. A small portion of any purchases made through these links goes towards helping us buy books for our home education:)
3. For visual reasons. I hope that seeing what these products look like will help you identify them should you choose to purchase them at your local natural health store.
Please remember that I am not a physician (or anything close to it!) and am just relaying information from personal research and experience. This is not a substitute for qualified medical advice.
VITAMIN D
Okay, now that we got the legal stuff out of the way, I have to start with Vitamin D--the most crucial supplement EVER in my opinion. Dr. Mercola, one of the country's leading natural health experts, agrees that if you're going to take one supplement, this is the one. Aside from strengthening your immune system, this nutrient is essential for long-term health. In fact, studies show that many diseases like cancer and diabetes can be prevented simply by taking adequate amounts of vitamin D! 60 percent of people with type 2 diabetes have vitamin D deficiency.
A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.
Another study also suggests that low vitamin D is associated with Parkinson’s disease. The majority (55 percent) of Parkinson's disease patients in the study had insufficient levels of vitamin D.
When it comes to prenatal health, adequate vitamin D intake (both from sun exposure and a natural supplement) appears to provide even more benefits to both Mom and baby. A 2009 study on vitamin D deficiency in newborns withacute lower respiratory infection (ALRI) confirmed a strong, positive correlation between newborns’ and mother’s vitamin D levels. Over 87 percent of all newborns and over 67 percent of all mothers had vitamin D levels lower than20 ng/ml, which is a severe deficiency state.
Newborns with vitamin D deficiency appear to have an increased risk ofdeveloping ALRI, and since the child’s vitamin D level strongly correlates withits mother’s, the researchers recommend that all mothers’ optimize their vitamin D levels during pregnancy, especially in the winter months, to safeguard their baby’s health.
Newborns with vitamin D deficiency appear to have an increased risk ofdeveloping ALRI, and since the child’s vitamin D level strongly correlates withits mother’s, the researchers recommend that all mothers’ optimize their vitamin D levels during pregnancy, especially in the winter months, to safeguard their baby’s health.
Pregnancy complications such as high blood pressure and preeclampsia can even be tackled with adequate Vitamin D levels. (http://articles.mercola.com/sites/articles/archive/2010/09/18/low-vitamin-d-levels-tied-to-high-blood-pressure-in-pregnancy.aspx)
Another 2009 report in the journal Pediatric Researchstated that infants and children appear more susceptible to viral rather than bacterial infections when deficient in vitamin D. And that, based on the available evidence showing a strong connection between vitamin D, infections,and immune function in children, vitamin D supplementation may be a valuable therapy in pediatric medicine.
The new guidelines now call for children to receive 400 international units (IU) of vitamin D per day, beginning in the first few days of life.
“ … Evidence has shown this could have life-long health benefits," said Dr. Frank Greer of the American Academy of Pediatrics.
Dr. Mercola, however, says, "So even though the American Academy of Pediatrics just announced that they’re doubling the RDA of vitamin D for children to 400 IU, their new guidance still falls absurdly short of what’s needed to keep kids healthy."
So how much should you take? And which one? Here are Dr. Mercola's guidelines for Vitamin D supplements, as well as some of our favorite products.
Vitamin D Dose Recommendations Age Dosage
Below 5: 35 units per pound per day
Age 5 - 10: 2500 units
Adults: 5000 units
Pregnant Women: 5000 units
(WARNING:
There is no way to know if the above recommendations are correct. The ONLY way to know is to test your blood. You might need 4-5 times the amount recommended above. Ideally your blood level of 25 OH D should be 60ng/ml.)
The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3 (cholecalciferol), which is human vitamin D. Do NOT use the synthetic and highly inferior vitamin D2.
Carlson Labs makes an excellent Baby Vitamin D drop supplement that tastes good and is extremely easy to use. For breastfed babies, a drop on mommy's nipple before baby eats is a quick and easy way to get baby their daily dose!
Even though the Nutrition Now Vitamin D Gummy Adult vitamins say that they're for adults, I buy these for my kids. I do this because using the guidelines above, children ages 5-10 should actually have two of these gummies per day (if they are not taking any other source of Vitamin D such as cod liver oil).
During pregnancy, you will have to take into consideration the amount of Vitamin D your prenatal vitamin has before taking a separate D supplement. My favorite prenatal vitamin is Garden of Life's Vitamin Code RAW Prenatal formula. It is expensive but definitely worth it. In addition to containing the nutrients found in other prenatal supplements, it also has probiotics, ginger for morning sickness, a blend of organic raw sprout, and raw fruit and vegetables. You can't beat that!
Do not forget to try and get at least 15 minutes of sun exposure each day for God's natural Vitamin D too!
FISH OIL/COD LIVER OIL
I've also been discussing Omega 3's and supplements on my Facebook page lately. Essential fatty acids, such as those found in fish and cod liver oil, are essential during pregnancy as they provide vital food for baby's growing brain. Without adequate fat intake, a growing baby will draw this nutrient from mother's brain, causing postpartum brain fog and memory problems for mom.
According to the Weston A. Price Foundation, "The fetus hoards DHA from the mother and incorporates it into its brain at ten times the rate at which it can synthesize it."
A deficiency of essential fatty acids in the womb is also a known contributing factor to hyperactivity, and focus and learning problems in children:
"Rats that are fed cod liver oil during pregnancy give birth to offspring that have higher cognitive performance than controls at six months. If rats are fed a protein-deficient diet during pregnancy, their offspring have disturbed glucose metabolism; if they are also fed cod liver oil, however, the glucose metabolism of their offspring is normal.42"
The benefits of cod liver oil during pregnancy have been verified in humans as well. Use of cod liver oil during pregnancy is independently associated with birth weight.43 A double-blind, placebo- controlled study showed the use of cod liver oil during pregnancy and lactation to increase the child’s IQ at the age of four years. In this study, the control group received the same amount of fat-soluble vitamins as the cod liver oil group, so the effects are most likely due to the DHA.44 In Norway, use of cod liver oil during pregnancy was associated with a 70 percent reduced risk of type 1 diabetes.45
So What's the Difference?
Cod liver oil and fish oil have a crucial difference that you must understand before taking them. They both contain essential fatty acids DHA. Unlike fish oil, cod liver also naturally contains vitamins A and D. If you take cod liver oil, you may need to adjust your intake of other supplements to make sure you do not get too much of either of those vitamins.
So How Much?
The Weston A. Price Foundation recommends 20,000 IU of vitamin A and 2,000 IU of vitamin D from cod liver oil during pregnancy. This can be obtained from 1¾ teaspoons of the high-vitamin variety. This amount also supplies about two grams of omega-3 fatty acids—the same amount shown in one study to prevent premature delivery.
(Remember these amounts do not take into account additional nutrients, such as that found in prenatal vitamins, of Vitamins A and D. If you are not comfortable calculating these amounts, I would recommend simply taking a fish oil supplement in addition to a good prenatal supplement and extra Vitamin D.)
There are many brands of cod liver oil that my research and experience has proven to be worth the money. Carlson Labs has many different kinds and flavors and is rated as a top producer. They have flavored cod liver oils that are MUCH easier to get kids to take! (A friend of mine uses lemon-flavored; we use Twinlabs Cherry flavored.) In addition to TwinLabs, some friends of mine also recommend Nordic Naturals Cod Liver Oil.
If you are opting to go with regular fish oil, you can go with a lemon-flavored liquid or a softgel which is a bit easier to go down!
Or a DHA supplement specifically designed for pregnant mommies is this one made by the same company as my favorite prenatal supplement shown above:
Probiotics
Finally, we come to probiotics and the importance of good gut health. In his book, The Maker's Diet, Jordan S. Rubin describes how gut health (or lack thereof) can determinen our overall health. It is the best description of this area of our health that I've ever read.
Did you know that there are nearly one hundred million nerve cells in the gut alone--about the same number found in the spinal cord?! This large amount of nerve cells actually gives us the reason why a person's capacity for feeling and emotional expression depends primarily on the gut. Bad gut health means bad mental health. In the book of the Bible Song of Solomon 5:4, it says, "My beloved put in his hand by the hole of the door, and my bowels were moved for him." Okay, I know that sounds weird, but follow me. According to scripture, the "bowels" or "belly" is actually the seat of emotion. Thousands of years ago, they knew what educated "Americans" fail to realize.
Most people with health conditions affecting the brain such as Alzheimer's, Parkinson's and autism also suffer from intestinal problems like constipation. Gut health and the central nervous system are very much linked.
Gut health is also crucial for a strong immune system. And in a world where food that cannot be properly digested is the standard diet and antibiotics are in our food and medicine, bad bacteria proliferates in the average American's gut. The list goes on! Rubin says in his book, "Virtually every state of health is affected by the GI tract. Even if you break a bone or undergo a surgical procedure, the time required to heal is directly affected by how well your gut is able to process nutrients and detoxify toxins!"
So how much and which ones?
There are many ways you can get a daily source of probiotics. My personal preference is making homemade kefir from raw milk. This ancient practice is still used regularly in many countries and provides more probiotics than any other source. It is used by AIDS patients to strengthen their immune system.
(For some more info on kefir and why you need probiotics, here are some good articles:
Why We Need Probiotics & The Benefits of Kefir:
Yogurt vs. Kefir--What’s the Difference?
http://www.kefir.net/kefiryogurt.htm )
To make it at home, you can either order kefir grains (which you will use over and over for years) or purchase kefir starter (which you can only use once). Kefir grains come with complete instructions.
If this process intimidates you, check your local store's refrigerated organic dairy section for kefir. I highly recommend purchasing the plain variety as the flavored varieties contain a large amount of sugar. The most delicious way to drink it is in a smoothie. Throw some fresh and frozen fruit in a blender with 4 to 6 ounces of kefir (per person) and add in whatever else you like for good health (greens, coconut oil, flaxseed, psylium husk, etc.).
Yogurt is another good option, but keep in mind that it will not give you nearly the number of good bacteria as kefir. It is, however, much easier to obtain. And just the same, I recommend buying plain, unsweetened yogurt due to the sugar content of flavored kinds. You can also make your own yogurt at home. I do it in the crockpot! You will need raw milk, yogurt starter, and a slow-cooker. I use this recipe: http://www.nourishingdays.com/2009/02/make-yogurt-in-your-crock-pot/.
This will save you a lot of money, but remember that store-bought yogurt has a hefty amount of thickener added to it (cornstarch, powdered milk, and other nutrient-lacking fillers), so homemade yogurt is much thinner.
And remember--people who are lactose-intolerant are often still able to tolerate yogurt and kefir.
Finally, an acidophilus supplement is a good way to get your daily probiotics without all the fuss. There are many that are dairy-free and gluten-free for those with allergies and sensitives. But if you have an allergy, read the label clearly before you select one.
I hope this helps clear up both any confusion you may have and your budget! Blessings of good health!
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