Choosing Supplements for Good Health

By: Jacqueline Gomes, RDN, MBA

Dietary supplements include all vitamins, fish oil, herbs and minerals. Let’s look at some common supplements and their proper usage. The best way to get your vitamins and minerals is through food, but for certain populations like pregnant women, adults over 50, children, vegans, or those with gastrointestinal disease it may be difficult to get all the nutrients required.


Could you use a little extra help from a Multivitamin?

Taking a basic multivitamin like Centrum can help you meet your needs for a variety of nutrients like vitamin D, potassium, iron and B12. Think of it as “nutrition insurance”!

Vitamin D is needed for building and maintaining healthy bones. Research suggests that it may also help prevent certain cancers and play a role in cognitive health.

You may already know that we produce our own vitamin D when our skin is exposed to direct sunlight but many people do not get sufficient amounts of vitamin D from foods like fortified milk, cereal and fatty fish. Taking too much vitamin D can be harmful, Children over age 9 and adults should not take more than 4,000 IU of vitamin D daily.

Vitamin C is needed for the development of muscle and collagen, supports the body’s health process and protects your cells against the effects of free radicals. The recommended daily amount is 90 mg for men and 75mg for woman. There is some evidence to support that people how take vitamin C regularly and get a cold, may experience the illness for fewer days and symptoms may be less severe.

Probiotics are a type of “good” bacteria found in some foods and supplements. You may have heard about probiotics and their potential digestive health benefits, but they’re also being studied for their potential to support a healthy immune system.  

Omega-3 Fatty Acids are known for their heart health benefits, we get omega-3’s from foods like fatty fish. The American Heart Association recommends eating fish twice per week, if that’s not possible due to a fish allergy or you just don’t like fish then a supplement can benefit you.


Parmesan Baked Salmon

parmesan baked salmon with string beans and a lemon wedge on a plate

Makes: 4 Servings

Total prep: 25 minutes


  • 4 ounces fresh or frozen skinless salmon or other firm fish fillets, about 1 inch thick
  • ¼ cup light mayonnaise or salad dressing
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon snipped fresh chives or sliced green onion
  • 1 teaspoon Worcestershire sauce for chicken



  1. Thaw fish, if frozen. Preheat oven to 450 degrees Fahrenheit. Rinse fish; pat dry with paper towels. Set aside.
  2. In small bowl, stir together mayonnaise, Parmesan cheese, chives, and Worcestershire sauce. Spread mayonnaise mixture over fish. Place in greased 2-quart square or rectangular baking dish.
  3. Bake for 8 to 12 minutes or until fish flakes easily with a fork.


Nutrition Facts:

Serving Size: 1 Ounce Salmon

169 calories; protein 18g 36% DV; carbohydrates 1g; exchange other carbs; fat 10g 15% DV; saturated fat 2g 10% DV; cholesterol 23mg 8% DV; sodium 247mg 10% DV.

Source: Diabetic Living Magazine