Nutritional supplements (food supplements) provide an easy and convenient way of obtaining nutrients and materials that the body needs for health. In certain situations, such as during convalescence, teenage growth spurts, whilst undertaking strenuous activity and as we age, a person may benefit from taking a nutritional supplement.

Nutritional supplements should be used responsibly and in accordance with the directions for use. The advice of a nutritional practitioner or other individual knowledgeable in the use of supplements is advised where further guidance is necessary.

Fibre

Dietary fibre is defined as all food substances that our digestive enzymes cannot break down and utilise as energy. All fibres fall into two basic categories: water-soluble and water insoluble which are further divided into five subclasses: cellulose, hemicellulose, lignin, pectin and gum. In the diet, insoluble fibres are typically found in wheat bran, whole grains, skins of fruit/vegetables and nuts. Dietary sources of soluble fibres include oats, pectin, barley, beans and sea vegetables. The health benefits of soluble and insoluble fibres have been well documented. There are some nutrients contained in fibre that may be extracted for the body to use, but the basic fibre structure passes through our digestive tract to help clean our intestines and give more bulk to the stool. It actually helps the bowel to function more efficiently.

More specifically, insoluble fibres absorb large amounts of water, stimulate the intestinal tract and provide gastrointestinal benefits. Soluble fibres are characteristically sticky and mesh with water to form gels. They help modulate blood glucose by slowing its absorption into the blood stream. In addition, they help lower elevated blood cholesterol by binding bile salts, which cause the body to break down more cholesterol to manufacture more bile salts. Furthermore, they chelate toxins (e.g. heavy metals) in the intestinal tract.

Psyllium Husks Fibre

Psyllium is a popular fibre that helps cleanse the intestines and promote softer stools and regular bowel movements. It is a good source of soluble and insoluble fibre. Available as a powder or as a food supplement, this fibre absorbs water in the stomach, creating a feeling of fullness and thus decreasing the appetite. For this reason, it is often added to a programme aimed at reducing excess body weight. It is also beneficial for helping to lower cholesterol and research indicates that psyllium contributes a greater effect on cholesterol when taken with meals.

Pectin

Pectin is a kind of fibre that is found in a number of fruits and vegetables including apples, carrots, beets, bananas, cabbage, dried peas, okra, and citrus fruits. Pectin substances help to slow down the digestion of food. Another advantage of this fibre is that it helps rid the body of toxic metals and other harmful substances. Pectin contributes to the maintenance of a healthy heart by reducing cholesterol levels. It has also been shown to help prevent gallstones.

Oat bran

Oat bran contains gums and mucilage fibres. Research has shown that the addition of oat bran fibre to the diet can help to reduce cholesterol levels and support healthy bowel function.

Essential fatty acids

Fatty acids are the basic structural units of lipids. Lipid is the general term that refers to dietary fat. The body can synthesise many fatty acids, however those that it cannot manufacture in adequate amounts must be obtained from the diet. These fats are classified as essential fatty acids (EFAs). Fatty acids can be saturated, monounsaturated or polyunsaturated.

The two families of essential fatty acids are classified as linolenic acid (omega 3) and linoleic acid (omega 6). Many nutritionists and scientists feel the western diet emphasises omega 6 fatty acids, while omega 3 fatty acids are under-consumed. Including more omega 3 rich foods in the diet and decreasing the consumption of red meats, hydrogenated fats and other saturated fats is considered to be the cornerstone of optimal health.

EFA's are found most abundantly in fish oils and unadulterated seed oils such as canola, sunflower and safflower oil. It has been recognised that EFAs are necessary for hormone production, immunity, skin health and cardiovascular health. Fatty acids maintain the structure and function of the cellular and sub-cellular membranes. Cholesterol transport, degradation and removal from the body are regulated by EFAs. In addition, prostaglandins (hormone-like substances in the body) are influenced by omega 3 and omega 6 acids through a series of enzyme-dependent reactions. Prostaglandins function to promote smooth muscle contractions, control blood pressure, regulate gastric secretions and influence other hormones. Essential fatty acids are also important for normal growth, especially of blood vessels and nerves. In addition, they help keep the skin and other tissues youthful and supple via their lubricating capacity.

The most important fatty acids include: Linoleic Acid, Linolenic Acid, Gamma Linolenic Acid (GLA), Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA).

Fish Oils

Cold-water fatty fish such as herring, tuna, salmon and mackerel are rich sources of omega 3 fatty acids and serve as the source for fish oil supplements. Oils from fish provide EPA and DHA, which are involved in the reduction of inflammation, and the maintenance of healthy blood cholesterol and triglyceride levels. Oil from dietary fish provides the additional benefit of helping to reduce platelet aggregation, or the stickiness that causes platelets to clump and increase the risk for blood clots, atherosclerosis, heart attack and stroke. Fish oils also help lower fibrinogen, which is a protein involved in blood clotting. Excess levels of fibrinogen can lead to an increased risk of heart disease. DHA has been shown to be important to the developing foetus and young infants and therefore many pregnant and breastfeeding women choose to take a food supplement of DHA at that time.

Flaxseed Oil

Flaxseed oil is an exceptional oil containing both omega 3 and omega 6 fats in appreciable amounts. Flax, also known as linseed, is nature's richest source of omega 3 fatty acids. This makes it a useful alternative for people who cannot eat fish or take fish oil supplements.

Evening Primrose Oils/Borage Oil

Evening primrose oil and borage oil are rich sources of the omega 6 oils, gamma linolenic acid (GLA) and Linoleic acid. GLA has a long-standing reputation as an agent that can help to support healthy female hormone balance.

Probiotics

There are over 400 species of bacteria living in our digestive tracts. Most of these are 'friendly' bacteria, which have a mutually beneficial relationship with us, their hosts. The gut is, however, host to some pathogenic (disease-causing) bacteria which, given the right conditions, can proliferate causing the delicate environment within the gut to be disrupted. The result can be digestive disturbances, such as bloating, flatulence, constipation or diarrhoea. Friendly bacteria feed on fibre and, in doing so, produce various organic acids that can alter the acidity level of the intestines, thereby controlling the spread of pathogenic organisms. They also manufacture certain vitamins and help aid the digestion of food (e.g. lactose in milk products). It is therefore very important to ensure that the balance of intestinal bacteria is in favour of the 'friendly' strains, which can be achieved by eating an appropriate diet (high fibre and low sugar). However, where an imbalance exists, supplementing with probiotics may be a convenient and easy way to help restore levels of friendly bacteria.

Lactobacillus acidophilus and Bifidobacterium bifidum (sometimes called lactis) are two of the most common strains found in probiotic supplements. These bacteria are more commonly known as acidophilus and bifidus. Acidophilus are the prominent microflora in the small intestine, while bifidus are found in abundance in the large intestine. These bacteria, which develop after birth, are critical to human nutrition and immune function. Natural sources include yogurt containing active cultures and acidophilus milk.

Acidophilus and bifidus are involved in cholesterol metabolism and the aging process. These lactobacilli inhibit the potentially harmful action of other toxin-producing bacteria. Acidophilus also exhibits antifungal properties and is involved in the maintenance of a healthy digestive system.

Because antibiotics can destroy intestinal microflora, research suggests taking acidophilus during and after antibiotic use.

Doses of probiotic supplements are measured according to the number of live organisms. Acidophilus and bifidus are available in tablets, capsules, and powder forms, often as combination products. Typically, these products should be kept in a cool location or refrigerated but acidophilus should never be frozen.

Digestive Aids

Proper digestion and absorption are two of the most important physiological functions in the body. If these processes are not working properly, optimum health cannot be maintained. Incomplete or disordered digestion can be a major contributor to the development of ill health.

The problem can be two fold: 1) ingestion of foods and nutritional substances are of little benefit when breakdown and assimilation are inadequate, 2) incompletely digested food molecules can be inappropriately absorbed into the systematic circulation. This can lead to the development of food allergies and other associated disorders.

The digestive tract and its function may be the single most important body component determining health and disease. Maintaining good digestion, absorption and elimination is a necessity. When these functions are faulty, we may not be aware that these dysfunctions are contributing to many other problems. The poor digestion of protein, fats and carbohydrates further contributes to poor assimilation and nutritional deficiency problems. Therefore, when they are needed, supplemental support of digestive enzymes may be even more important.

Digestive enzyme supplements may be in the form of individual enzymes (e.g. lactase) or as combined enzymes.

Alpha Galactosidase

Alpha Galactosidase is an enzyme that breaks down the chemical bonds found in carbohydrates such as raffinose and melibiose, which are commonly found in beans and legumes. These carbohydrates commonly are not digested and are associated with bloating and flatulence.

Amylase

Amylase aids the break down of carbohydrates into simple sugars for digestion.

Amylo-glucosidase

Amylo-glucosidase is an enzyme included in digestive enzyme supplements, as it breaks down the carbohydrates found in cruciferous vegetables, known as glucosides.

Betaine Hydrochloride

Betaine Hydrochloride is a digestive supplement containing hydrochloric acid. It is available in tablets or capsules and as an ingredient within enzyme combination products. Betaine hydrochloride supplements are measured in milligrams or grains.

Bromelain

Bromelain is a protein-digesting enzyme naturally occurring in pineapples.

Cellulase

Cellulase is a cellulose-digesting enzyme. Cellulose is the fibrous portion of vegetable matter.

Lactase

Lactase is taken as a supplement by people who cannot naturally manufacture enough of this enzyme, which is needed for digesting lactose, the carbohydrate found in milk and dairy products.

Lipase

Lipase is found in many digestive enzyme supplements and has a role in the digestion of fats.

Pancreatin

Pancreatin is a digestive enzyme derived from the pancreas of cows or pigs. It is aids the digestion of proteins, carbohydrates and fats.

Papain

Papain is a protein-digesting enzyme derived from papaya.

Pepsin

Pepsin is a digestive enzyme involved primarily with protein digestion. In supplement form, it is often found in combination with betaine hydrochloride.

Accessory Supplements
Coenzyme Q-10

Coenzyme Q-10, also called ubiquinone, is an essential compound to life. It appears in the mitochondria of plant and animal cells. Integral to the manufacturing of the energy module, ATP, CoQ-10 makes energy available for all body processes. Recently, CoQ-10 has become popular due to research highlighting its antioxidant properties and value to cardiovascular health.

 
It is valuable for its ability to help improve cellular energy production and as an antioxidant CoQ-10 is thought to help protect against atherosclerosis by working to prevent the oxidation of LDL (or bad) cholesterol.

It has also been shown to be beneficial in periodontal disease by promoting the integrity of the gums.

Glucosamine Sulfate

Glucosamine sulfate is a natural substance found within the joints that sparks the production of cartilage and admits sulphur into cartilage tissue necessary for joint health. It appears that the sulphur component is critical to the success of glucosamine sulfate in the maintenance of joint health. Sulphur is an essential nutrient for joint tissue where it functions in the stabilisation of the connective tissue matrix of ligaments, tendons and cartilage. The body's ability to make glucosamine generally declines as we age.

Alpha Lipoic Acid

Alpha Lipoic Acid is a compound that acts as an antioxidant and a coenzyme in metabolism. It can be found in food sources and is also synthesized by the body in small amounts. Lipoic acid is valuable because it is both fat and water-soluble. This makes it available for use throughout the body. It is essential for the conversion of carbohydrates into glucose, or blood sugar. Lipoic acid further converts blood sugar into usable energy, thereby assisting with blood sugar levels. Lipoic acid helps increase the amount of glucose available to muscle cells and decrease the amount taken in by fat cells. This in turn helps reduce the amount of fat stored by the body and increases the amount of energy produced.

As an antioxidant, lipoic acid is involved in scavenging harmful metabolic by-products known as free radicals. A growing number of diseases are attributed to the damage caused by excess free radicals. In addition, lipoic acid is thought to preserve and protect other antioxidant nutrients such as Vitamin E, Vitamin C, and glutathione. Lipoic acid's ability to preserve Vitamin E is considered an important factor in the support of cardiovascular health. In the presence of lipoic acid, Vitamin E is protected from damage and can be recycled to continue acting as an antioxidant.

Quercetin

Quercetin is a bioflavonoid. Bioflavonoids are naturally found in foods containing vitamin C and are especially abundant in the rinds of citrus fruits, in green peppers and in tomatoes. Quercetin acts as an antioxidant and a Vitamin C preserver, and has anti-viral and anti-inflammatory properties.

Pycnogenol

Pycnogenol is a trademark for a blend of nutrients extracted from the bark of the coastal pine tree Pinus maritima, which is native to France. The bark is rich in flavonoids, particularly the proanthocyanidins. It has been demonstrated to be a powerful antioxidant-more powerful than Vitamin E and Vitamin C-in fat and water-based surroundings.

Pycnogenol has been shown to help aid in the strengthening of blood vessels and thus the reduction vascular fragility. It has also demonstrated anti-inflammatory properties.

MSM

MSM (Methylsulfonylmethane) is naturally occurring organic sulphur that is found in all living organisms. Within the human body, MSM is found in small amounts in body fluids and tissues. Sulphur is an important nutrient for the formation of collagen, which maintains the health of cartilage, skin, nails, hair and joints.

Caprylic Acid

Caprylic Acid is a short chain fatty acid derived from coconut oil. Research has demonstrated Caprylic acid's antifungal properties.

Bee Pollen

Bee Pollen is a powder-like substance produced by flowering plants and eagerly gathered by bees. Bee pollen is a rich source of nutrients. Among these are the B-vitamins, Vitamin C, amino acids, polyunsaturated fatty acids, enzymes, carotenes, calcium, copper, iron, magnesium, potassium, manganese, sodium, and protein.

Spirulina

Spirulina is the name of a micro algae, which thrives in sunny climates and alkaline waters across the world. It is particularly nutritionally beneficial because it has a high concentration of several important nutrients: gamma-linolenic acid (GLA), linoleic and arachidonic acid, Vitamin B-12, iron, DNA, RNA, essential amino acids, and chlorophyll. It is composed of 60-70% protein.

Whey Protein

Whey protein is a pure, high quality protein derived from cow's milk. It has the highest biological value of any protein, meaning that it is the most absorbed form of protein that the body can use and is regarded by many to be superior to other protein sources, such as beef, eggs and cheese. Whey protein contains all 22 amino acids that are required by the human body for growth maintenance and repair of all tissues.

Whey protein is popular as a supplement for people interested in sports nutrition and for those looking to add a high quality protein source to their current dietary regime.