The results of this particular study are not conclusive and therefore not sufficient to make a change in the recommendations for calcium supplements for healthy people.

If you are not meeting their daily calcium requirements with low-fat milk and other foods that contain calcium, calcium supplements can help, be a good idea to talk to your doctor or registered dietitian if you have concerns about taking supplements diet.

However, a diet rich in calcium is only part of maintaining bone health. The best recipe for healthy bones also includes:

• Getting enough calcium in childhood to reach peak bone density.
• The weight-bearing exercises, which helps bones stay strong.
• Get enough vitamin D. Your body needs vitamin D to absorb calcium.

Without vitamins, the majority of chemical operations, which are produced in the body, could not perform, they are also essential for maintaining cell structure, good state of tissues, and a positive mental attitude. Tri-fold divided into: fat-soluble vitamins and water soluble vitamins.

Fat-soluble vitamins
Fat-soluble vitamins are soluble in fatty substances, not easily altered and the body can store. Highlights of vitamin A, D, E and K

Water-soluble vitamins
Water-soluble vitamins are soluble in water and some of them are altered by heat and not stored in the body, so you need to make to your diet regularly. Outstanding in this group B group vitamins, vitamin C and other compounds considered vitamins such as biotin, pantothenic acid and carnitine.

Minerals are chemical elements necessary for the proper metabolic functioning and are divided according to the need that the organization has of them: macro and micro minerals.

Macrominerals
So are called major minerals are needed in such quantities of 100 mg. / Day. Include: Calcium, Phosphorus, Magnesium, Sulfur, Sodium and Potassium.

Microminerals
They are called the small minerals are needed in very small quantities. Highlights: Iron, Manganese, Iodine, Copper, Chromium, Cobalt, Zinc and Selenium.

1. Do I really need?

First and foremost, nutritional needs must be met by eating a variety of food as it says in the Executive Summary of the Dietary Guidelines for Americans.

In some cases, vitamin / mineral supplements or fortified foods may be useful because they provide nutrients that would otherwise be eaten in smaller quantities than recommended.

If you ingest quantities of food that are recommended supplements may not give you more benefits. In some cases, supplements and fortified foods may cause beyond healthy levels of nutrients.

(Note: fortified foods are those which are added one or more essential nutrients to increase the nutritional value.)

The Dietary Guidelines for Americans, these recommendations have been established for certain groups of people:

* Persons over 50 years of age should consume vitamin B12 in its crystalline form, such as from fortified foods (such as fortified breakfast cereals) or take it as a supplement.

(Note: Adults and older often have a reduced ability to absorb vitamin B12 from food. However, crystalline vitamin B12, the type used in supplements and fortified foods is absorbed more easily.)

* Women of childbearing age who may become pregnant and young adolescents should eat foods that are sources of heme iron (eg meat) and / or to eat plants that have lots of iron (such as dried beans or spinach) or food fortified with iron (such as fortified cereals) with a source of vitamin C. Look here for a list of foods with iron.

* Also, women of childbearing age who may become pregnant and who are already pregnant should consume enough folic acid every day synthetic (from fortified foods or supplemental) and a diet that has a variety of foods that have folate.

* Older adults, people with dark skin and people are not much in the sun should consume extra vitamin D from fortified foods and / or supplements.

It is important to note that vitamin / mineral supplements are no substitute for a healthy diet. Remember that in addition to vitamins and minerals, foods contain hundreds of natural substances that help protect your health.

Here are some questions that the Food and Drug Administration of USA (FDA) recommends that you do and discuss with your doctor when you consider whether you should take a vitamin / mineral supplements:

* Do you eat fewer than 2 meals per day?

* Do you have a limited diet? How to be, do not eat meat, or milk or milk products, or eat less than five servings of fruits or vegetables each day?

* Do you eat alone most of the time?

* Inadvertently, you’ve lost or gained more than 10 books in the last 6 months?

* Do you drink three or more prescription drugs or without prescriptions each day?

* Do you drink three or more drinks of alcohol each day?

Like any engine, our body needs not only an excellent fuel (good food), but also very good oils (called “unsaturated”).

Setting aside the outset of trans fatty acids, (which form toxic isomeric polyunsaturated fatty acids), the most harmful to health: what are the margarines based oils extracted hot and refined and all products labeled “partially hydrogenated oil”: the industrial pastries, snacks, crackers, chips, fried foods.

The important point is that there are two main types of fats composed of various fatty acids on the one hand, saturated fatty acids (no double bond), and secondly, the unsaturated fatty acids which divide themselves into fatty acids monounsaturated (one double bond) fatty acids and polyunsaturated (many double bonds). The presence of double bonds and their numbers which give the unsaturated fatty acids, their fluidity, while saturated fats are more solid at ordinary temperatures.

Saturated fatty acids are predominant in animal fats and action mainly energy. The surpluses are stored in the body, with a consequent overload disorders such as obesity, diabetes, fat, cardiovascular disease, etc..

The polyunsaturated fatty acids are “essential” to be provided by the diet, and, unlike saturated fats, they do not accumulate in the body for storage.

Acids include monounsaturated fats, the most widely used is oleic acid, the main component of olive oil and fat duck and goose.

The polyunsaturated fatty acids are grouped into two families (following the establishment of the first double bond:

- The omega-6: With its simple form, linoleic acid and its polymeric forms, the gamma-linolenic acid (GLA) and arachidonic acid present in vegetable oils;

- The family of omega-3: With its simple form, linolenic acid, mainly found in vegetable oils and forms long chains, eicosapentaenoic acid (EPA) and docohexaénoïque acid (DHA) or cervonique1 acid which are mainly contained in fish oils.

Omega-3 and omega-6 are the two main families of fatty acid precursors of messengers of cellular metabolism, eicosanoids, types of hormones produced by all cells of the human body continually to act as “messengers” cellulaires2 . Both families use the same biological pathway, the same enzymes, vitamins and trace elements to synthesize these messengers (which may then cause the phenomena of competitive inhibition).

GLA (designated as Omega-6 gamma) maintains skin hydration and helps balance hormones in women during the menstrual cycle. It is the direct precursor of anti-inflammatory prostaglandins PGE1, contributing to the maintenance of tissue integrity digestive, respiratory, circulatory and joints, while the EPA is a precursor of anti-inflammatory prostaglandins PGE3 also involved in protecting the body: their association is beneficial.

The EPA has also to inhibit the synthesis of arachidonic acid pro-inflammatory: it is the source of most good anti-inflammatory eicosanoids, vasodilators and antiplatelet agents.

DHA, the major constituent of neurons, is recommended for pregnant and lactating women. It helps maintain the upkeep of visual function, cognitive and emotional for all ages.

Main dietary sources:

- Linoleic acid sunflower oils, corn, grapeseed.
- Gamma-linolenic acid (GLA): milk, borage oil and primrose.
- Arachidonic acid: peanut oil, meats, eggs, milk, cheese.
- Alpha-linolenic acid (ALA): nut oils, soy, canola, black currant.
- EPA and DHA: almost exclusively in oils from fatty fish.

Besides the big eaters of fatty fish from cold seas (Eskimo) or those who strictly follows the Cretan diet (rich in omega-3 plant), we are all deficient in Omega 3, especially since the industrial revolution where food the ratio omega-6 to omega-3 which was about 1 in the prehistoric past is present 10 to 15. To protect us from inflammation and thickening of blood, he should return between 2 and 5.

To be healthy, we should therefore eat more:

Alpha Linolenic Acid (ALA), omega-3 the simplest, which is found mainly in flaxseed oil, walnuts and canola in the nuts (5/day) and salad of purslane, arugula, mache …

Omega-3 long-chain (EPA and DHA) provided by fatty fish: mackerel, sardines, herring, salmon, etc.. but this is not always easy, because these fish may be more or less rich in Omega 3 (as they are wild or farmed, according to the fishing area and season and what is worse, when they are after food chain, they are often polluted by heavy metals is the case of tuna).

We see that food supplements are almost essential, especially since it is double the dose in case of cardio-vascular diseases, the tripling in cases of inflammatory diseases, dermatological tumor quadrupling in the case of neurological diseases.

Why nutritional supplements?

In this period of Lent when some practice some dietary restrictions and are, hence, more attention to what they eat, we had the idea to ask the doctor Patrick Theillier why he favored in the life of every day, use of dietary supplements. Of course it does not blame anyone for it consumes not, nor seek to persuade any strength, simply the opportunity to address a practice that spreads for obvious reasons.

There is much talk today of dietary supplements without knowing what to think. How to recover from the spate of advertising information displayed on food packaging? Whom to trust? Must be treated by dietary supplements, what is now called micro-nutrition or nutritherapy? If everyone was healthy, this would not even bother to ask questions. This is unfortunately not the case. It has certainly added years to life, but not so much life to years! In the West, as Aldous Huxley once said: “The medicine has made so much progress that nobody is in good health.” Indeed, nature is so mishandled that it no longer essential nutrients. Industrial agriculture and intensive farming, developed over the last fifty years in Western countries produce food depleted in micro-nutrients necessary to health as are vitamins, minerals, trace elements, fatty acids and essential amino acids and enzymes. Thus, it provides consumers with quality food, which cause poor health. Furthermore, our intestinal flora, essential for proper digestion and nutrient absorption is not taken into account by ordinary medicine, which is regrettable, we know well today.

All this has led to failures and fouling harmful to our health, participating (with other factors such as physical inactivity, stress, excess calories or toxic alcohol, tobacco, coffee, pesticides and additives food) to the onset of functional form field “diseases of civilization”. It may be difficult to treat disorders such as chronic fatigue, susceptibility to infections, Fibromyalgia, issues of sexuality and fertility, reduced memory, osteoarthritis, osteoporosis, etc.. ranging up to severe conditions: degenerative diseases (diabetes, cardiovascular diseases, cancer, autoimmune diseases, macular degeneration, Alzheimer’s, etc..).

There is not much choice: to stay healthy now, we must reform our deeply diet. This is especially true for people spasmophilia field which make up 17% of the population whose nutritional needs are highest. But changing your diet is not always easy, it is wise to begin by adopting nutritional supplements that can gradually reform the way they feed. The micro-nutrition should lead to good nutrition. Still need to know what to take.

Nutrition Therapy is based on a tripod that takes into account: a balanced intestinal flora, proper lubrication of the body and an intake of nutrients working synergistically.

The intestinal microflora or microbiota

We do not know enough of the intestine is the backbone of our health by the mucosa which is our largest area of exchange with the outside world (400 m2, an area the size of a tennis court) and the microflora or microbiota (consisting of 100 000 billion bacteria more than 800 different species). This microflora is not only crucial to digestion with the multiple enzymes it produces, but also to immunity because it forms a real ‘central immune.

The abundance and low status and balance of the microflora are the basic pillars of our health: it protects us against infectious germs; synthesizes many enzymes needed for proper digestion, involved in the synthesis of vitamin B12 and K, the degradation of cholesterol and exogenous hormones in excess, and the absorption of phyto-hormones, it also produces components essential to the intestinal epithelium, and finally prevents the passage of bacterial neurotoxins.

Seems it is the main component of what we are specific, namely an important component of our field.

Excessive consumption of gluten content in grains and modern protein cow’s milk causes an alteration of intestinal mucosa causing hyperpermeability of the mucosa. This leaves then enter the blood macromolecules and bacterial food that will, according to our genetic predispositions:

- Is going to fix some parts of the body (myelin sheath, joints …) and trigger an inflammatory reaction causes many degenerative diseases (multiple sclerosis, osteoarthritis, rheumatoid arthritis …);

- Or be eliminated by excretory generating various diseases: skin (acne, eczema, psoriasis), nose (rhinitis and chronic sinusitis), lungs (asthma, chronic bronchitis).

The intestine, with its mucosa contains 100 million neurons (as far as the spinal cord) is also a real axis neuro-endocrine-immune connection in the brain (the axis psycho-emotional), making a score of neurotransmitters, including serotonin-regulating mood and is involved in depressive disorders. Hence the importance of acting on the ground and start all nutritherapy by action on the intestine with prebiotics and probiotics.

Prebiotics are soluble fibers that support the elective so protective intestinal microflora. These soluble fibers are pectin or oligosaccharides fruit extracts, vegetables or cereals. Fermented by the microflora of protection, they produce volatile fatty acids that strengthen the barrier effect against pathogenic bacteria. Consumption of prebiotic fiber restores the balance of microflora and improve intestinal transit.

The probiotic bacteria consisting primarily of the genera Bifidobacterium, Lactobacillus and Propionibacterium oppose the proliferation of microflora putrefying too common in the modern diet (diet rich in animal protein), which is manifested by the production of malodorous gases from waste harmful to the colon mucosa (irritation, and chronic inflammation, and malignant) and compounds (amines, nitrosamines) toxic to the liver. Probiotics also have a preventive and remedial allergies (though many now) acting on immunity through the intestine which is the central regulator.

The combination of a more balanced diet, prebiotics and probiotics, will gradually reduce the hypermeability the intestinal mucosa and the passage of macromolecules and bacterial food “foul” or “irritate” the organization. This is the best way to deal thoroughly and naturally all these chronic diseases continue to invade us.