Written By: Mairead, Registered Dietitian Supplements are a hot topic these days! It seems like everyone is on a different combination of products they swear by. Everywhere you look online, someone is trying to sell you a new shiny supplement, swearing that it will change your life. Supplements include vitamins and minerals, like multivitamins or those with a specific nutritient. The category of supplements also includes fibre supplements, electrolyes, probiotics, and many other products. There's just so many! There's many reasons to take supplements. Your doctor may diagnose a deficiency and recommend a supplement to correct it. You might need a supplement to make up for certain foods that you don't or can't eat, or to manage a specific condition. May people just take them because it seems like a good idea! And while many supplements are harmless, not all of them are harmless at all doses. Next time you're wondering if a supplement is for you, think about the following questions to decide if it's a good fit! 1. Could I get this from food? Sometime we have to take supplements because of things we don't or can't eat - but sometimes we can avoid the need for supplements altogether by using food! If the thing you need more of is found in food, you can often meet your needs without a supplement simply by learning more about what foods have that certain nutrient. For example, instead of taking vitamin C, you could focus on eating more fruits and vegetables to meet your needs. There are even nutrients that are more effective in their whole-food form than when they're isolated in a supplement! (Psssttt... your friendly neighbour dietitian is the perfect person to work with on this.) 2. What is this going to do for me? Often, people take a supplement just because it "seems like a good idea". This can lead to taking supplements that you don't need, which is harmless at best and can cause health issues at worst! If you are taking a supplement, it should be because you actually need it, not just for fun. One person may need a supplement because of their own dietary habits and health concerns, while the next person may not! 3. Who is selling me this? If someone is selling you a product, they can't possibly give you an unbiased opinion on whether you should be taking it. While you can definitely buy products to support your friends or influencers, make sure the product is actually the right one for you. Many people selling supplemented products may not have much or any health and nutrition education, and may not be the right person to be making recommendations. 4. How much is too much? Just because some of a vitamin, mineral, or other product is good, doesn't always mean more is better! Most vitamins and minerals have a Tolerable Upper Limit. This is the amount beyond which you could start to see side effects or health concerns as a result of taking in too much of the nutrient. Taking some supplements for extended periods of time can actually result in deficiencies of other nutrients! Some blended supplement products may also have very high amounts of certain nutrients, so remember to have a look at your labels. Check your supplements to make sure you're not taking in too much! 5. How do I know if it's working? If you are spending money on a product and using energy to remember to take it, it should be doing something good for you. So how do you know if it's working? For some cases, you may need to repeat bloodwork to see if a deficiency has been resolved or is being properly managed. For other supplements, you can assess for yourself based on whether any symptoms have improved. There are also some types of supplements that may just quietly do their job without you really noticing - and that's also ok! Make sure you know what to expect your supplement to be doing so you know if it's the right fit and working for you! Looking for more supplement advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

Written By: Mairead, Registered Dietitian We all know drinking enough water and staying hydrated is important - and even more so in the summer! But with so much information out there, sometimes it's hard to know what you need to focus on! Check out these answers to the most common hydration questions! How much should I be drinking? For most healthy adults, aiming for about 30ml per kilogram of body weight per day will meet your needs. You can also take your weight in pounds, and drink half that number of ounces of water daily. The math will work out pretty similar! In warmer weather or for those who are sweating a lot, you may need more water than this. What counts as water? Generally plain water is considered best to meet your hydration needs, although technically all fluids (except alcohol) do count. Aim to meet your fluid goals mainly with plain water, unsweetened soda water, unsweetened coffee and tea, and try to limit sugar-sweetened beverages, such as pop and energy drinks. Does caffeine dehydrate me? Some people are concerned that their coffee is causing them to lose twice as much fluid as they're putting in! While caffeine is a diuretic, meaning you will pee more often, it does not dehydrate you. Aim to make most of your fluid intake non-caffeinated, and you will stay hydrated! Can I drink too much water? Yes! Despite what you may see on social media, drinking gallons and gallons of water can actually be hazardous and causes mineral imbalances in your body, causing you to feel sick or even need medical attention. You do need to drink enough but you don't want to overdo it. You're likely properly hydrated if your pee is a pale yellow colour. If it's consistently clear, you might be drinking too much. Do I need electrolytes to stay hydrated? Electrolytes are everywhere right now! These minerals do help your body maintain it's fluid balance, and are lost in sweat. If you are working out or active for long periods of time in the heat or know you're a "salty sweater" from seeing salt stains on dried workout clothes, you may want to consider using electrolytes. However, these products don't take the place of drinking enough total fluid in the first place to help you stay hydrated. Help! I can't remember to drink water! It can be hard to drink enough when you're busy! Try bringing a water bottle with you wherever you go to encourage you to drink throughout the day. Use a straw to help you take bigger sips. Set a goal to finish your water or drink a certain amount by certain times in the day. You could even set reminders in your phone or use an app that will help you remember to drink! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more info about our Nutrition Programs or click HERE to book your FREE Bite-Sized Nutrition Chat!