In the midst of college students’ ongoing concerns, most aren’t likely to wonder if they’ve met their daily requirement of five servings of fruits and vegetables, or whether their occasional sluggishness is due to a mineral deficiency.

Supplementation with certain vitamins, minerals, antioxidants and herbs can benefit people of any age, especially those with less than ideal eating habits.

“Students tend to eat a more refined, processed diet with high amounts of fat and sugar and less concentration of vitamins and minerals,” said Sally LaMont, naturopathic doctor and associate professor of holistic healing at SF State.

LaMont recommends that everyone take a multivitamin and a mineral complex, as well as 1,000 milligrams of Vitamin C.

Vitamins are classified as organic compounds necessary for life, which must be obtained through diet (except D, which is produced through sun exposure). These include A, B complex, C, D, E and K.
Antioxidants neutralize unstable particles in the body called free radicals. Antioxidants can be any of a number of nutrients.

According to LaMont, antioxidants, like vitamins A, C and E, are especially important to take if you have a high fat diet that includes fried foods and foods with hydrogenated oils because these foods cause oxidative damage to the body’s cells.

Minerals such as calcium, magnesium, selenium and zinc are just a few of the dozens found in a healthy diet. They are the building blocks of cells, and their deficiency can manifest itself in fatigue, and bone or tissue degeneration. Taking a calcium and magnesium supplement is especially important for women under the age of 35 while the body is still building bone mass.

Not all health conscious students feel that supplementation is necessary, particularly when their diet is a healthy one.

“I’m a relatively healthy eater,” said kinesiology major Mika Seab, 20, who favors vegetables and fish, but also indulges in the occasional burger or pizza. Seab said she would like to take supplements but has trouble swallowing pills.

Graduate anthropology student Tim Jordan, 26, also takes a diet-only approach to nutrition by eating vegan whenever possible. “I put a lot of effort into finding something healthy, which is kind of difficult because there are only a couple of selections on campus.”

While some students are able to incorporate a healthy diet into their schedule, many put cravings and convenience first.

“My friends don’t eat well, they eat a lot of fast food,” said Seab, summing up the population who has the greatest need for supplementation.

Liberal studies major Corie Fulton, 29, believes that taking vitamins has been beneficial to her health.
“I take a multivitamin when I remember to - usually everyday,” Fulton said, “and I take vitamin C when I’m sick."

There are several key supplements individuals can take if they are interested in long-term disease prevention.

LaMont believes in the benefits of turmeric, which is found primarily in Indian and Thai curries. Its active ingredient, curcumin, has been shown to inhibit carcinogens such as those found in cigarette smoke and charred meat, said LaMont.

LaMont knows that following certain supplement regimens can be expensive but believes it is a preventative investment that saves hardship in the long run.

"I've been taking supplements since I was in college and I know I'm healthier for it," she said.