When I go into a health food store, I am always astounded at the dizzying array of vitamins, minerals, herbs, hormones and other supplements on shelf after shelf. How is anyone to know what to take or how much to take of any given item? I feel like closing my eyes and just grabbing whatever is in front of me.

One thing that disturbs me is the fact that the vast majority of these herbal remedies and supplements are completely worthless. The fraction of items on these shelves that may help are either not effective in the form or dosage available. Even multivitamins are in question. In a recent study of 161,808 women over an eight-year period no benefit was found in taking a multivitamin. Another study found that taking Vitamin C and E is not beneficial and could be harmful in some circumstances.

Vitamins and other nutrients in foods do not occur in nature separately but are present in the foods we eat along with thousands of other nutrients. An apple does not just contain Vitamin C. It is a combination of hundreds of phytonutrients that work with the complex structure of our bodies to nourish us. We cannot isolate single components in our foods and take them separately and expect to receive the same beneficial effects as the whole food provides.

With Americans spending millions of dollars each year on supplements, we should all carefully consider how we want to spend our precious dollars. Americans are generally not vitamin deficient, with the exception of Vitamin D. We are mineral deficient. We are whole food deficient.

To learn more about nutrition, I look to people I know and trust and I also read a wide variety of opinions. I am currently reading a book, “The Magnesium Miracle” by Dr. Carolyn Dean. She explains the need for magnesium in our diets. In 2006, the World Health Organization identified a magnesium deficiency problem. We need magnesium because it regulates more that 325 enzymes in the body. It plays a vital role in our nervous system and affects the activity of the heart along with vascular and muscular activity. It naturally lowers blood pressure and reduces muscle pain.

Magnesium deficiency has been linked to diabetes, heart disease, digestive disorders, kidney disease, high blood pressure, and migraines. A large body of scientific evidence has been amassed on the importance of this vital nutrient in keeping the human body healthy and strong. It also works in concert with calcium and Vitamin D to prevent osteoporosis.

We have become deficient in this mineral largely due to the over farming of our foods and our depleted soil. This is a case where eating fresh, raw fruits and vegetables may not offer our bodies enough of this essential nutrient. Supplementation is the best option to ensure adequate levels of magnesium in our diets. You can purchase magnesium citrate supplements but be careful of the laxative effect and moderate your dosage accordingly.

Magnesium oil may be a better option and will not affect the digestive system in the same manner. You may also enjoy adding a variety of nuts and seeds to your diet. Almonds, cashews, Brazil nuts, peanuts and sunflower seeds are all high in magnesium.

People frequently ask me what nutritional supplements I take, and as I learn more that answer may change. First and foremost, I try to eat a healthy diet. But, that doesn’t always happen. So, today, I take fruits and vegetables in a capsule (Juice Plus+), Vitamin D and probiotics. Probiotics. That’s a topic I will address in a future column. And I will add magnesium as well.