How To Choose The Right Nutritional Supplements
Choosing the right nutritional supplements for yourself or someoneelse starts with an understanding of what the body needs to achieve natural health andtailoring a supplement regimen to each individual. These tips from holistic health schools willhelp guide your choices and ensure the supplements you choose are needed andeffective.
Who Should Take A Multivitamin
A multivitamin isn’t designed to fully replace nutrients in your diet.
“A supplement is just that something that supplements a quality, nutrient-dense diet. It fills in the gaps of the nutrients that you personally need due to stress, general food quality and lifestyle factors,” explains Nicole Crane, a Chicago-based functional nutritionist with Evolt Training, a personal training and wellness company.
Nicola Schuler, a certified nutritionist and functional medicine practitioner in the Denver, Colorado, area, agrees. “We know that we should all eat more vegetables, but for supplements, there are no general rules. It is better to eat a well-rounded, healthy and balanced diet than to take a multivitamin.”
However, some people may benefit from taking a supplement to improve their overall nutrient intake. Indeed, a study in the February 2018 issue of Nutrients found that the use of multivitamins reduced the prevalence of inadequate micronutrient intake among adults in the U.S.
The Academy of Nutrition and Dietetics recommends you talk to your doctor about a multivitamin supplement if you:
- Eat fewer than 1,600 calories per day
- Havelimited food choices due to allergies or a medical condition
- Arevegan or vegetarian, or make other restricted dietary choices
Solgar Bilberry Berry Extract With Blueberry Vegetable Capsules 60 Tablets: 2375 Solgarcouk
This dynamic duo of anthocyanin-rich berries should have skin-protecting effects to help reduce UV-induced damage and potentially premature signs of ageing. Both high in antioxidants, these natural compounds help fight cell-damaging free radicals.
As we age our ability to fight off free radicals declines and sun exposure, smoking, environmental pollution and poor diet can all weaken collagen and elastin in the skin, leading to wrinkles and sagging. Is this Botox in pill form? No. But increasing your antioxidant intake might go some way to stopping you from looking old before your time.
When your hair becomes undernourished, this is also a pretty good gauge of where you are at health-wise. The further away from Jennifer Anistons you can get dry, thin, brittle and possibly falling out the more likely it is you could benefit from supplementation.
As always, a balance of nutrients is needed to give you a healthy head of hair, but one nutrient that is key, as consultant dermatologist Dr Martin Wade points out, is iron. He says: We need good levels of iron to grow healthy hair and as more people move to plant-based diets it can become harder to get the amount you need. In the clinic I recommend Ferrous sulphate tablets these seem to be the most effective iron tablets available.
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What About Gummy Vitamins
Preliminary research suggests the median doses of vitamins are often higher than the recommended amounts in gummy versions. Manufacturers are aware that degradation is more likely in the gummy form, so a higher concentration of vitamins may be added to account for this anticipated loss. In addition, iron is omitted due to its metallic taste.
Gummy vitamins may be helpful for those who have difficulty swallowing supplements, but keep in mind that quality may be less consistent due to manufacturing challenges, and that they typically contain sugar or sugar alcohols, so calories will be present.
Why Do You Need Supplementation
Some will say that all the vitamins and minerals you will ever need can come directly from your food. After all, isnt this the most natural way to consume them? Well, the answer to this is a bit tricky because it is yes and no. Some people who suffer from certain diseases need extra supplementation over and above what food can provide.
For example, people living with Celiac disease will typically take a raft of medicines to live a normal life. However, some medications interfere directly with the bodys normal functioning, so extra supplements are used to counteract these. In this example, those with Celiacs need a particular calcium pill similar to what Douglas Laboratories calcium citrate provides to stave off early-onset osteoporosis. While most people can get most of their calcium from their diet alone, a significant proportion of the population cannot get enough and therefore require supplement use. So what other factors are there that influence which supplements you can take?
Your age will have a considerable impact on which supplements to take. A doctor will usually tell you which one they believe will be most effective. The majority of the time, the following vitamins will be recommended for older people:
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How To Choose The Right Multivitamin
The exact nutritional content varies significantly between individual products and brands. Your decision on what supplement you need will depend on:
- Your age. You may need more or less of a nutrient depending on your age. For example, those entering their 50s may wish to start taking vitamins that maintain normal bones.
- Your diet. Consider the nutritional value of what you eat. Do you have a diet thats low or high in certain foods? For example, if youre vegetarian, a multivitamin with B12 provides an extra supplement of a nutrient commonly found in non-vegetarian food sources.3
- Immune status. For example, if youre looking to support your immune system, maybe choose a multivitamin with zinc.
- Your health goals. Do you want more energy? Consider whether low iron could be feeding your fatigue. Or if you want to improve your sleep patterns, look for vitamin B6 in the ingredients.
If you have specific health concerns, please seek medical advice first.
How To Choose Vitamin Supplements
This article was co-authored by Dee Dine. Dee Dine is a Nutrition and Vegan Food Specialist and the founder of Green Smoothie Gourmet, a blog dedicated to healthy, plant-based vegan, limited ingredient recipes. Dee holds a BS in Biology/Biochemistry with an emphasis in Immunology. Dee has written two books full of healthy plant-based recipes, including chocolate desserts, snacks, juices and, wellness shots. They are: “Crazy Healthy with 4 Ingredients: Dessert, Breakfast & Snack Vegan Recipes” and “4-Ingredient Smoothies and Juices: 100 Easy Nutritious Recipes for Lifelong Health”. Dee is an editor with TheFeedFeed, a crowdsourced digital cooking publication, and has been featured on BuzzFeed, Marie Claire, the Academy of Culinary Nutrition, Well + Good, and Hello Glow.There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 51,074 times.
Many vitamins and nutrients are necessary for a healthy life, but you may not be getting enough of them. Deciding whether or not you need vitamin supplements is difficult enough, and given the vast amount of brands and products, choosing the right supplement can make your decision even more confusing. Talk to a dietitian about what vitamins and nutrients you may be lacking in your diet and talk to your doctor about whether or not taking supplements is right for you.
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Check The Date On The Bottle
If you take a supplement that’s a year or more out of date, you might not get the potency you’ve signed up for. “When it comes to vitamins and minerals, the expiration date is basically an indicator of quality. Wait too long past the expiration date to open that bottle and you may not be getting that full 1000 milligrams of vitamin D,” says Planells. His rule of thumb: If it’s less than six months past the date, you’re probably fine. After six months, properly dispose of any remaining supplements.
“The expiration date is basically an indicator of quality.”
Boots Vitamin D 90 Tablets: 230 Bootscom
This is a supplement the government recommends we take for half of the year. Long before wed even heard of Covid-19, PHE recommended we all take a 10mcg dose of the sunshine vitamin from October to March because, hold onto your hats here, we tend not to get much sunshine in the UK then. One of these tablets gives the PHE-recommended daily 10mcg dose during those sun-starved times.
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Other Sources To Investigate
Better Business Bureau ratings can sometimes turn up useful information about a brand or supplement.
Just do a Google search and skim through the results.
Its surprising what can be learned in a few minutes.
For instance, some supplement companies, especially those that target senior health problems like memory loss, have complaints or class action suits filed against them.
If you have reason to be suspicious, search for class action suit and the name of the company or the supplement in question.
Ingredients That May Become Toxic Over Time Or At High Doses
One concern with consuming vitamins and minerals through supplements rather than from foods is the increased risk of consuming an amount thats too high or could become toxic over time.
In addition to recommended amounts, many vitamins and minerals have whats called a Tolerable Upper Intake Level . The UL is the highest intake amount of the nutrient thats unlikely to cause negative side effects in the general population .
The UL for vitamins and minerals varies based on age and gender. There are also separate UL recommendations for women who are pregnant or breastfeeding (
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What Patients And Doctors Need To Know About Vitamins And Supplements
- By Monique Tello, MD, MPH, Contributor
A recently published clinical guideline on vitamin and mineral supplements reinforces every other evidence-based guideline, research review, and consensus statement on this topic. The bottom line is that there is absolutely no substitute for a well-balanced diet, which is the ideal source of the vitamins and minerals we need.
The brief article, co-authored by nutrition guru Dr. JoAnn Manson, cites multiple large clinical trials studying multiple nutritional supplements effects on multiple end points. The gist of it is, our bodies prefer naturally occurring sources of vitamins and minerals. We absorb these better. And because commercially available vitamins, minerals, herbs, etc. are lumped together as supplements, the FDA doesnt regulate them. When we ingest processed, concentrated, and artificially packaged supplements, we may be doing ourselves harm. They may be toxic, ineffective, or contaminated .
In other words: Most people who eat a healthy diet are unlikely to benefit from nutritional supplements.
Note the very important qualifiers. Were talking about most people who eat a healthy, well-balanced diet.
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This article contains references to scientific journals and peer-reviewed research. The numbers in brackets correspond with the list of references at the end of the article.
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With so many supplements out there, where do you start? Taking supplements can vastly improve your life, alleviating pain, boosting energy, and aiding in many other ways. So, I’m going to give you a crash course on how to get started. Think of it as Supplements 101. Either watch the video below or keep reading to learn everything you need to know about vitamins and supplements.
How to Choose the Right Vitamin Supplements
Length: 11 minutes
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What To Know About Vitamin D Toxicity Or Overdosing On Vitamin D
When it comes to vitamin D, more isnt always better. Since the vitamin is fat soluble, its stored inside the body and can be harmful if your levels get too high. Too much vitamin D can cause vitamin D toxicity, or hypervitaminosis D, Clifford says.
You dont have to worry about overdosing if you rely on your diet and sunlight to reach 600 IU a day. Its once supplements get added that it becomes a concern. Its more common with mega doses of supplements taken over a long period of time usually doses above 10,000 IU per day, Clifford says.
What Are Multivitamins Exactly
“Multivitamin” is actually a bit of a misnomer, because these supplements contain vitamins and minerals, both of which are micronutrients. You need both vitamins and minerals in relatively small amounts to support a wide array of physical and mental functions.
The vitamins are: A, C, D, E, K and the eight B-complex vitamins, which include thiamine, riboflavin, pantothenic acid, biotin, niacin, B6, B12 and folate. Your body needs the right amount of these vitamins to help it function properly, and food is typically the best source.
Minerals are also essential to a healthy body. Like vitamins, they’re best gotten through food. This category includes nutrients such as calcium, potassium, iron, copper, magnesium and iodine.
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Best Probiotic For Skin
As we mentioned, the gut-skin connection is well documented, and research has shown probiotic supplements can help support a clear, balanced complexion. Led by the probiotic spore Bacillus coagulans, this blend also features zinc, alpha-lipoic acid, vitamin C, digestive enzymes, evening primrose oil, MSM, and chlorella, for a well-rounded beauty capsule and it’s formulated by cosmetic surgeon Yannis Alexandrides, M.D., FACS. Although, for full transparency: This supplement is U.K.-based, and thus doesn’t have a Supplement Facts panel we can use to assess the specific doses and amount of actives included.*
Best Recommendations And Buying Guide For Your Vitamins For Kids
Before you venture out to purchase your preferred vitamins for kids, take into consideration some factors. These factors will ultimately help you decide which vitamins for kids is the right fit for your requirements.
Use the internet to do your research about all the available vitamins for kidss in the market. This is helpful for both online and retail/ in-person purchases. If you are buying from an online marketplace, try to ascertain the most trustworthy online store. Usually, the online shops that have the highest following of masses are the best ones.
These shops not only provide reliable products but also give the buyers a lot of diversified products to choose from. Search for the different types of vitamins for kids available in the online store and find ones to choose from.
Read the reviews of people on the online pages to understand the detailed and nuanced pros and cons that entail this particular vitamins for kids. You can also understand through other peoples reviews whether a particular vitamins for kids fits your needs.
Assessing products online before buying the desired products from retail shops is also a very common phenomenon.
While doing the crucial research on the vitamins for kidss available in the market, you might ask yourself a few questions that will help you reach your decision:
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Look At Independent Lab Results
Lastly, you can use independent research labs to do some of your due diligence for you.
Labdoor.com buys popular brand health supplements off the shelf, then sends them to an FDA-registered laboratory for analysis.
Each supplement is tested for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy.
They have currently tested dozens of categories of supplements and are adding more all the time.
You can create an account and access their reports for free.
ConsumerLab.com offers a similar paid subscription service that costs around $50 per year.
Does Vitamin K2 Have Side Effects
Vitamin K2 MK-4 has not revealed any established toxicity syndrome or risk of serious side effects.
Nevertheless, the biochemistry of Vitamin K suggests that unnecessarily high doses could rob the body of antioxidants or interfere with blood sugar regulation, insulin sensitivity, and hormonal health.
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Food Trumps Multivitamin Pills
For people who dont get all the vitamins and minerals they need from a healthful diet , a multivitamin may seem like a cheap, easy way to reap the same benefits. Trouble is, getting your nutrients from pills isnt the same as getting them from food. Thats because fruits, vegetables, whole grains, and other plant foods contain thousands of beneficial plant substances called phytochemicals that interact with one another in myriad ways, some of which scientists may not even understand yet. The greater the food variety, the more numerous the potential beneficial interactions. Taking the vitamins and minerals out of food robs you of all those healthful interactions, not to mention fiber, a disease fighter in its own right. That may be why study after study of isolated, high doses of vitamins has found they failed to prevent cancer, dementia, heart disease, or type 2 diabetes, even though people who eat foods rich in those vitamins have lower rates of those diseases.Bottom line. Its better to get your nutrients from food.
What Exactly Are Vegan Multivitamins Made Of
A vegan multivitamin should have two things: nutrients to supplement a vegan diet and all plant-based ingredients, including plant-derived omega-3s and a vegan capsule, said Garden-Robinson. White adds that calcium is sometimes oyster-shell based, but an alternative to avoid shellfish is calcium carbonate.
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