Bikini bottom supplements?

THE ADS SCREAM about miraculous transformations, dozens of pounds lost, and renewed energy; many even feature the obligatory babe in a bikini or the guy with the rippling muscles as a preview of how their product will make you look. Yet, when it comes to health, weight loss, and performance, the food on your plate has more of an impact than anything you find in a supplement bottle.

Food supplies nutrients the way your body prefers to accept them: small to moderate amounts of a wide range of vitamins and minerals each time you eat. This works so well because each of these important compounds needs help getting into the body, and each relies on its own set of helpers. You know how the shuttle busses line up at the airport, each taking passengers to a different location? When 100 people arrive at the same time, the shuttle system works most efficiently if small groups gather at each bus. There are no delays; everybody gets a seat, and off you go. Supplements can cause the equivalent of a traveler's nightmare: 100 people trying to cram onto one shuttle bus while all the rest sit empty and waiting.

So, who cares if there is a bottleneck? The important thing is that the supplement gets into the body eventually, right? Well, that can be a problem, too. A sudden influx of one nutrient can upset the balance the body works so hard to maintain. Phosphorous is a good example. The body seeks a stable ratio between phosphorous and calcium and, if you overload on phosphorous, calcium is leeched from the bones to maintain the ratio.

Of course, the reason people are drown to supplements is that they feel like they simply are not getting enough good nutrition from food, or that supplements can make up for poor dietary habits. However, it is easy to get powerful nutrition from what we eat. Moreover, supplements cannot make up for poor habits. The following foods--as part of a diet rich in colorful fruits and vegetables, whole grains, and lean proteins--have been shown to provide more comprehensive benefits than the supplements that claim to mimic them.

Salmon. Populations that regularly eat salmon and other cold-water fish (cod, halibut, tuna) have lower rates of heart attacks and strokes, partly because these fish are rich in heart-healthy omega-3 and omega-6 fatty acids. You also can get fish oil capsules as a supplement, but then you would miss out on the high-quality protein, zinc, and iron these fish also deliver. While omega-3 and omega-6 fatty acids play a role in preventing heart attacks, so does eating fish twice a week, as that adds up to two fewer chances to eat cheeseburgers. In addition, protein, zinc, and iron all play a role in building and maintaining lean muscle mass, which is very important because losing muscle (not your age) is the number-one reason for declining metabolism.

Almonds. Now, here is a superfood if there ever was one. Rich in fiber, vitamin E, magnesium, and unsaturated fat, these powerful nuts can help lower cholesterol, reduce heart disease risk, and even pro mote weight loss. Capitalizing on the antioxidant connection, some people like to supplement with vitamin E and skip the calories in almonds, but your best choice is sticking with the nuts. Two handfuls of almonds a day can decrease cholesterol levels by 9.4%, without a change in body weight, according to a study at the University of Toronto. The same researchers also tested cholesterol-lowering foods, including almonds, against cholesterol-lowering drugs, and found that the nutritional approach was just about as effective as the medications. Along with the proven health benefits of fiber, and muscle-building impact of magnesium, dry-roasted almonds are easy to eat. You can put a handful or two in a bag and take them as a snack, sprinkle them over a salad or cereal, or get them in nut-heavy snack bars.

Low-fat dairy. I was skeptical about the original claims that dairy products enhance weight loss, but recent independent studies suggest it is tree. Researchers believe it has to do with the calcium, but they also have found that daily products are more effective than an equal amount of supplemented calcium. This may be due to protein, active cultures (yogurt), and other vitamins and minerals in dairy products that support the absorption and utilization of calcium. It also helps when adding more dairy displaces empty sugar calories from soft drinks.

Supplements that make sense. While I certainly prefer food to supplements, there are times when your body can use a little extra help. Fortification of dairy products with vitamins A and D is a good idea, especially because vitamin D plays a big role in preserving muscle strength. Studies show that older people who consume more vitamin D (you also can absorb it by spending time in the sun) have more leg strength and are less likely to fall.

More fiber in the diet also is a good idea, and if you are struggling to get the recommended 25-30 grams a day, adding powdered fiber to oatmeal or yogurt is an easy and unnoticeable way to get more without those goopy drinks.