Issue link: http://www.wacmagazine.com/i/160497
Nutrition By Shana Hopkins, MS, CN, WAC Nutritionist Do your supplements work for you? Nutritional value can vary widely depending on many factors H ave you ever gone to the store to purchase nutritional supplements only to find yourself standing in confusion in front of endless aisles? It's difficult enough to understand what nutrients your body requires, much less which sources are the best option. There is a lot to know. Learning some basic information about the right things to look for in supplement labels can not only save you time, but it can also help you choose the most effectively absorbed, assimilated, and metabolically active forms of nutrients. This is where quality counts. For example, calcium is one nutrient many people take but might not know how to best use it. Calcium carbonate is the most widely used form of calcium. People like it because it's cheap and takes up little room in a capsule or tablet. But it also has the poorest absorption and utilization rate by the body. Calcium citrate and calcium amino acid chelates have far better absorption and utilization rates and are preferred forms for supplementation. 22 | Washington Athletic Club Magazine | SEPTEMBER 2013 So, if you are taking calcium citrate, are you covered? No. In order to have proper utilization, you must pair it with other nutrients. Optimizing bone integrity involves more than taking a single mineral supplement. Nutrients that work with calcium to build strong bones include magnesium, vitamin D, vitamin K, and boron. Phosphorus is also important, but we get ample amounts of it through our diet. It's important to balance magnesium with calcium, however. Generally two parts of calcium to one part of magnesium is recommended. Magnesium oxide is used in most store-bought brands because of its low cost, however, it has been found to have a low degree of bioavailability. Magnesium in the form of acid complexes or amino acid chelates is more readily absorbed in your gut. Examples of these would be magnesium glycinate, citrate, and malate. Vitamin K comes in two forms that are physiologically active: K-1 and K-2. Recent studies indicate that vitamin K-2 is a key factor in regulating calcium in the body. In fact, insufficient vitamin K-2 may lead to decreased