To Supplement or Not to Supplement?

Priyanka Elhence looks at the relationship between eating healthy and popping pills.

“Supplements don’t cure or prevent disease; rather, as the name suggests, they supplement nutritional value and boost immunity in addition to healthy eating habits.”

Astrong immune system depends on a healthy diet, and the natural nutrients and fibre obtained from whole foods to provide the body with a wide range of vitamins, minerals and phytochemicals.

But what about all the vitamins and supplements available for better health? Unfortunately, the popular belief that popping pills helps maintain good health is not entirely correct. There are times when taking a supplement can be very useful – helping with food allergies and intolerance, during pregnancy or meeting nutritional requirements on a restrictive diet, for instance. But for healthy adults, the usual trifecta of eating a nutritious diet, exercising and getting enough sleep are the best ways for optimum immunity.

Pooja Vig, Functional Medicine Nutritionist and Clinic Director & Co-Founder, The Nutrition Clinic, says that getting enough sleep and following the circadian rhythm of sleeping before 11pm every night is just as important for the body to work at its optimal healthy state. The usual wired and tired, stress+sleep cycle means not sleeping enough and fighting fatigue all day, leading to a possible high-caffeine, high-sugar diet, with low levels of magnesium (which helps with muscle and nerve function, regulating blood pressure, and supporting the immune system).

Supplements don’t cure or prevent disease; rather, as the name suggests, they supplement nutritional value and boost immunity in addition to healthy eating habits. It would be more accurate to say that certified multivitamins help cover nutrition shortfalls, as long as they are medically prescribed. Inaccurate labelling is common in the supplement industry, especially when it comes to fish oils, probiotics, protein supplements and herbal supplements. In a 2019 study, researchers from the University of Auckland’s Liggins Institute reported that many fish oil supplements sold in New Zealand and Australia contained less than two-thirds of the Omega-3 fatty acids listed on the labels.

8/10

Singaporeans

According to a US National Library of Medicine 2017 study, almost eight out of 10 Singaporeans suffer from inadequate Vitamin D levels and don't even realise it.

Fortify your diet with these superpower nutrients

H Vitamin C Everyone knows that vitamin C is critical for immunity as it supports a host of cell functions, lowers the risk of respiratory infections, and helps with growth and repair of body tissues by helping enzymes build collagen. However, since the body doesn’t naturally produce vitamin C, daily intake of it through fruits and vegetables is essential for good health.

H Vitamin D There is ample medical evidence to show that vitamin D can help the body fight off respiratory illness, as it produces antimicrobial proteins that kill viruses and bacteria, found particularly in the respiratory tract. Vitamin D is also associated with improved muscle strength, a healthy immune system, better moods, regulating normal blood pressure levels, and reducing the risk of developing cardiovascular diseases and diabetes. While the wonder vitamin is generally harnessed from sun exposure, it is also found in salmon and other types of fatty fish, in milk and other fortified foods.

H Zinc Zinc is vital in the development and function of immune cells. A study done by Medical News Today reported that animal sources of zinc (lean and skinless meats and chicken) are better absorbed than plant sources such as legumes (chickpeas, lentils, kidney beans) and wholegrains (oat, nuts, seeds, quinoa, brown rice). Why? Unlike chicken, legumes and wholegrains contain phytates, which bind to the zinc and slow down its absorption. However, soaking legumes and changing the water at least twice in a 24-hour soak effectively helps remove the phytates that leach into the water.

“I recommend eating fatty fish such as salmon and anchovies three times a week, or fortified eggs if your diet permits. The Linus Pauling Institute in Oregon also recommends a higher intake of vitamins C and D for boosting respiratory health, up to 400mg of Vitamin C and 2000iu of Vitamin D...”

According to a 2016 report in the Health Supplements Industry Association of Singapore (HSIAS), Daniel Quek, president HSAIS, said that Singaporeans spent approximately $594 million on supplements annually, with multivitamins, calcium and Vitamin C pills bringing in the highest sales. He added that if used appropriately, supplements could be a low-cost way to maintain health and reduce risks of several health conditions.

Jeremy McCarthy, Mandarin Oriental’s Group Director of Spa & Wellness, recently said, “Wellness has been a consumer macro trend for some time, impacting all industries prior to the COVID-19 pandemic, but recent events have brought health awareness to the forefront of human consciousness. People are becoming more motivated than ever before to explore new lifestyle behaviours for better immunity, stronger bodies and longevity.”

Indeed, immunity has become the new buzzword, as we look more seriously at our dietary lifestyle in search of superfoods, supplements and nutrients for a stronger immune system. When asked what difference vitamins and supplements made in boosting immunity, Bibi Chia, principal dietitian, Raffles Medical Group, says, “Omega 3 makes a difference, and it is also an essential fatty acid that is obtained through the diet. Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in our diets, and good sources are flaxseed and walnuts. However our body's ability to transform it into EPA and DHA (the omega-3 fatty acids that help reduce inflammation and risk of heart disease) is limited. I recommend eating fatty fish such as salmon and anchovies three times a week, or fortified eggs if your diet permits. The Linus Pauling Institute in Oregon also recommends a higher intake of vitamins C and D for boosting respiratory health, up to 400mg of Vitamin C and 2000iu of Vitamin D, so supplements make sense here for such dosage.”

She adds, “It can be challenging to immediately switch to a diet which might have all the micronutrients needed to ensure proper functioning of our immune system, hence supplements can help sometimes. However, an 'immunity boosting' diet is simply a healthy balanced diet with a variety of nutritious foods from different food groups to ensure an adequate intake of all essential nutrients. Eating healthy is a good practice, regardless of COVID-19. We should still treat healthful foods as sustenance as they contribute to a larger part of our intake and hence larger exposure to our bodies. Having supplements with an unhealthy diet won’t help mitigate all the negative overall impact, but having a good diet with the right supplements and functional foods, definitely gives you a good start.”

$594

million

According to a 2016 report in the Health Supplements Industry Association of Singapore (HSIAS), Daniel Quek, president HSAIS, said that Singaporeans spent approximately $594 million on supplements annually.

157%

Research shows that papaya is brimming with 157 percent of the daily recommended amount of vitamin C.

Echoing the same sentiments, Vig says, “Our immune system relies on nutrient-dense whole foods to function well, and we recommend plants as the foundation of each meal. Specific nutrients to help boost immunity are vitamins C and D, zinc and selenium. Add to that protein, and healthy fats such as nuts, seeds and olive oil. The use of herbs and spices, such as turmeric and oregano, are also encouraged, not just for flavour but also because of their immune-system-boosting properties. What we want off the plate are sugary foods which can depress the immune system for hours after being ingested.”

Vig also shines the spotlight on gut health as 75 percent of the immune system is in our gut, placing the gut at the core of body health. “The gut microbiome - the community of microbes that live in the gut - play a critical role in regulating our immune responses. Food sensitivities, inadequate levels of pre- and pro-biotics in the diet, and toxic overload (antibiotics, sugar, the pill, pesticides and pain killers) can all affect gut health. Stress also weakens the immune system, allowing infections and inflammation in the gut. Diet is key for treating the digestive system by restoring gut health and repopulating beneficial bacteria. In a poor diet, one of the most common foods that cause damage to the intestinal lining are gluten and unsprouted grains, as the latter contain phytates and lectins prohibit absorption of nutrients, eventually leading to food sensitivities and inflammation.”

“The World Health Organisation recommends a daily intake of 400g of fruit and vegetables, but people usually underestimate the power of plants being providers of micronutrients in our diet,” shares Chia. “For instance, sweet potatoes are a good source of vitamin A; red peppers are good for vitamin C; almonds for vitamin E; and lentils are a good source of folate. Other under-rated healthy foods are by-products that we discard or consider undesirable. For example, wheat germ is nutritionally packed but it is often milled away to create white flour for baking. Likewise for forgotten vegetables. Seaweeds and even Mandarin peels have bioactives - we just need to know how to use them.”

Add these superfoods to your diet

H Red Bell Peppers

Unbelievably, red peppers contain twice as much vitamin C as citrus fruits, including oranges, as well as beta carotene (the main dietary source of vitamin A). Did you know COVID-19 attacks the cilia - tiny, hair-like structures - lining the lungs? Apart from being an essential component of proper immune function, vitamin A also helps strengthen and rebuild the cilia.

H Spinach

Another vitamin C, beta carotene and antioxidant powerhouse, spinach increases the body’s infectionfighting ability while protecting its immune cells from environmental damage at the same time. However, the vitamins and nutrients packed in spinach are easily destroyed by heat, hence best consumed raw or very lightly cooked.

H Garlic

Garlic’s immunity-boosting abilities stem from its heavy concentration of sulphur-containing compounds, which help lower blood pressure, reduce the risk of heart disease, and help fight off infections and the common cold. Chop or mash fresh cloves and let sit for a few minutes before cooking to allow the garlic to oxidise and activate its antiviral compounds.

H Probiotics and fermented foods

Probiotics and live microbes in fermented foods bolster a healthy gut, ensure better digestion and build a stronger immune system. Foods produced from simple lactic acid fermentation are loaded with nutritional goodness, so take your pick from yoghurt, kefir, kombucha, miso, and sauerkraut. Better yet, reach for products with live and active cultures for an extra boost of vitamin D.

H Broccoli

Just like spinach, this green powerhouse is also rich in vitamin C, packed with phytochemicals and antioxidants like vitamin E that support our immune system and help fight off bacteria and viruses. Best eaten raw or just slightly cooked.

H Mushrooms

Did you know mushrooms are often called the ‘sunshine vitamin’ as they are a significant source of vitamin D? Fungi also have high levels of certain antioxidants such as ergothioneine, an immune system stimulator; and glutathione in porcini and white mushrooms, which keeps the body’s immune system in top shape by ensuring optimum white blood cell function.

H Papaya

Research show that this humble tropical fruit is brimming with 157 percent of the daily recommended amount of vitamin C, along with carotenoids (vitamin A), folate and B vitamins. Papaya also contains the digestive enzyme papain, which has anti-inflammatory effects, helps heal wounds and is a natural pain reliever.