Before I get into the nitty-gritty of what forms of supplements to take, I'd like to talk about a question that keeps coming up for people who are interested in health. Should we take supplements even if we have an exemplary diet?
Did you know that most of us are suffering from nutritional deficiencies because our soils are so impoverished? The alarming fact is that our food (fruits, vegetables, grains) currently grown on millions of hectares of land emptied of certain minerals is causing nutritional deficiencies, regardless of the amount of food consumed.1, 3
Other examples put us in front of the evidence of deficiencies:
- fresh salads, as well as cut vegetables and fruits lose 40 to 50% of their value if eaten three hours later
- Vitamin C is vulnerable to heat and cold, and prolonged storage reduces its value.
- Preparing food in advance significantly reduces the folic acid content.
- Freezing meats can destroy up to 50% of the B-complex vitamins they contain.
These are just a few examples of vitamin and mineral losses.
It is impossible to achieve optimal levels of nutrients through food consumption alone. There is a risk of developing chronic disorders.
With all this data, we understand the importance of daily supplementation.3
What is the best form of a supplement and why?
The wide variety of supplements available on the market, the multiplicity of presentations and dosages should theoretically allow everyone to find what suits them. Supplements come in various forms such as tablets, capsules, powder and/or liquid, etc.
The many advantages of liquid supplements
- First of all, liquid supplements are easy to swallow.
- Often flavoured, they are particularly suitable for children and the elderly without swallowing problems (unlike a tablet or capsule).
- It is easy to personalize the dosage, which could be progressive or even degressive, or even a dose adjustment.
- Mixes well with a liquid, such as in a smoothie or other liquid recipe.
- It is excellent for its bioavailability (the active ingredients pass quickly into the body and are therefore quickly assimilated).
- Higher concentrations of active ingredients can be found and better tolerated.
- Liquid preparations are homogeneous
- It is easy to find vitamin and mineral complexes and antioxidants in liquid form.5, 6
Liquid supplementation: an example, calcium
Calcium is the most abundant mineral in the human body and is an essential factor in maintaining strong bones and teeth. Daily exposure to stress and pollution depletes our calcium levels and most diets do not provide enough calcium.
Why take a calcium supplement
Calcium supplementation is often an alternative to food intolerances such as dairy products. We often see comparisons such as: to get all the calcium in a glass of milk (300 mg), we would have to eat a large broccoli, a kilo of oranges or 180 ml of unbleached almonds. Obviously, milk is an excellent source of calcium, but do we need to get all our calcium from one food?.2
If your diet is varied and includes calcium-rich foods such as whole sesame seeds, legumes, and vegetables from the cabbage family (kale, broccoli, bok choy), you don't need to drink three large glasses of milk a day.
The bioavailability of calcium varies from one food to another. Milk contains factors that promote the absorption of calcium, such as the presence of lactose, vitamin D, and phosphorus. However, pasteurization reduces its bioavailability*..2
*The proportion of a nutrient that is absorbed and used by the body
Factors favoring the absorption of calcium
- Magnesium
- Vitamin D
- Vitamin C
- Stomach acid
- Estrogen (female hormones)
- Physical activity
Factors that interfere with calcium absorption
- Caffeine (coffee, tea, chocolate, cola)
- Excess phosphorus *
- Excess protein
- Excess fat
- Too much salt
- Excess refined sugar
- Oxalic acid **
- Stress
- Certain medications
- Gastrointestinal problems
- Alcohol
* Soft drinks are very rich in phosphorus. An excessive dose of phosphorus in relation to calcium leads to the loss of calcium in the urine and consequently to decalcification.2
** Oxalic acid is found in spinach, beet greens, rhubarb, Swiss chard, cocoa (chocolate) and tea. The calcium in these foods is very poorly absorbed. Occasional consumption of these products is not a cause for concern.2
Since it is difficult to control all of these imponderables, a calcium supplement could support essential needs.
Sisu's Cal Mag Citrates supplement
Calcium citrate has a rather acidic pH base. Because of its acidity, it requires less natural stomach acids to be absorbed. The Calcium-Magnesium from SISU Calcium-Magnesium provides a high dose of these essential minerals as well as a recommended dose of vitamin D to support bone density and prevent bone thinning in adults, and to help growing children reach their peak bone mass.4
Benefits of Sisu Cal Mag Citrates
- Extra strength formula with calcium citrate, magnesium and vitamin D3
- Calcium citrate is better assimilated than other forms of this mineral
- Excellent form for postmenopausal women and reduces the risk of developing osteoporosis
- Vitamin D for calcium assimilation and to support good bone density
- Two tablespoons provide 1000 IU of vitamin D
Cal Mag Citrates by Sisu can be taken before bedtime for better sleep or added to one of your favorite smoothie recipes. It is naturally sweetened with vegetable glycerin. It is suitable for both adults and children.4
Mag Citrates by Sisu is available in several flavors: Strawberry Cream or vanilla, orange shake and blueberry parfaitall in a 450 ml format.
The best way to take care of our health is to 'prevent rather than cure'!
About the author
Marie Couture, Certified Naturopath
Specialized in:
- Digestive disorders
- Inflammation
- Hormonal problems
- Stress management
References :
- Cole Bruce W. Mighty MagnesiumKaren Gasbarino-Knutt, 119 p., 2014
- Frappier Renée, Gosselin Danielle, Le guide des Bons GrasLes éditions Asclépiades Inc, 403 pages, 1995
- Strand Ray D., MD. What your doctor doesn't know about nutritional medicine could be fatal to you. Hidden Treasure Publishing, 274 pages, 2004
- https://www.sisu.com/fr/our-products/citrates-de-calcium-et-magnesium
- https://www.doctissimo.fr/html/medicaments/articles/sa_4044_formes_galeniques.htm
- https://www.selection.ca/sante/vivre-sainement/supplements-efficaces-types-formes/
