Are Dietary Supplements Safe
The U.S. Food and Drug Administration checks prescription medicines, such as antibiotics or blood pressure drugs, to make sure they are safe and do what they promise. The same is true for over-the-counter drugs such as pain and cold medicines. However, the FDA does not have authority over dietary supplements, which do not have to be approved by this agency for safety or efficacy before being sold to the public.
The federal government does not regularly test what is in dietary supplements, and companies are not required to share information about the safety of these products with the FDA before they sell them. So, just because a dietary supplement is on a store shelf, that does not mean it is safe, does what the label says it will, or contains what the label states.
If the FDA receives reports of possible problems with a supplement, it will issue warnings about the product. The FDA may also take supplements that are found to be unsafe off the market.
The Federal Trade Commission investigates reports of ads that might misrepresent what dietary supplements do. A few private groups, such as the U.S. Pharmacopeia, NSF International, ConsumerLab.com, and the Natural Products Association, have their own seals of approval for dietary supplements. To earn such a seal, products must be made by following good manufacturing procedures, must contain what is listed on the label, and must not have harmful levels of ingredients that dont belong there, such as lead.
How Much Vitamin D Does The Average Person Need
In November 2010, the Institute of Medicine’s expert panel established a new “dietary reference intake” for vitamin D.
Assuming a person receives virtually no vitamin D from the sun and that they consume enough calcium, the IOM committee recommends consuming these amounts of vitamin D from food or supplements:
Â· 400 IU/day for infants age 0 to 6 months the maximum safe upper level of intake is 1,000 IU/day for children aged 0 to 6 months
Â· 400 IU/day for 6- to 12-month-olds maximum safe upper level of intake, 1,500 IU/day
Â· Adequate intake, 600 IU/day maximum safe upper level of intake, 2,500 IU/day
Â· Adequate intake, 600 IU/day maximum tolerable upper level of consumption, 3,000 IU/day for ages 4-8 years.
Â· Adequate intake, 600 IU/day maximum tolerable upper level of intake, 4000 IU/day Adolescents and adults may use up to 4,000 IU per day. Children 9 through 70 months require only 600 IU each day.
Â· Adequate intake: 800 IU/day maximum safe upper level of intake, 4,000 IU/day for persons over 71 years old.
Note: You should never give infants or children supplemental vitamin D without talking to your doctor first.
The Vitamin D Council recommends that healthy adults consume 2,000 IU of vitamin D each day — more if they don’t get enough sun.
Should I Take A Dietary Supplement
Eating a variety of healthy foods is the best way to get the nutrients you need. However, some people may not get enough vitamins and minerals from their daily diet. When thats the case, their doctors may recommend a dietary supplement to provide missing nutrients.
If you are thinking about using dietary supplements:
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How To Buy Vitamins
Supplements are not regulated by the U.S. Food & Drug Administration or USDA. So how do you know youre getting safe supplements?
Patton recommends doing the following before buying:
- Consult your doctor. Before adding any supplements, make sure you talk to your doctor to make sure you need them and that they wont interact with any medications.
- Look for third-party testing. Some companies will send their products to an outside company to verify that the ingredients are accurate.
- Look for the USP seal. The United States Pharmacopeia is an independent, nonprofit organization whose goal is to supply safe, quality products.
- Consider ingredients. Stick with the basics. Vitamins with added ingredients or claims arent necessary and can cause side effects.
So while supplements can be helpful, be mindful of your diet and what you eat. Dont use supplements to replace healthy eating, says Patton.
What Are The Best Multivitamins For Men Over 50
When men hit age 50, they often require a higher amount of certain vitamins and minerals. According to Oregon State University, men over the age of 50 should intake more vitamins C, D, E, B12, K, folate, iron, magnesium, niacin and calcium. Ritual offers a good multivitamin supplement that supports increased intake of these vitamins for men over 50.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Will I Know Right Away If I Took Too Much D3
It can take weeks or even months for symptoms of vitamin D toxicity to develop. If you experience any of the symptoms listed above, stop taking your supplement and call your doctor immediately.
Your doctor will likely order a blood test to check your vitamin D levels. They may also recommend other tests to rule out other possible causes of your symptoms.
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Understanding Preconception Care What It Is Why It Matters And What To Do
Preconception care should begin way before youre shopping for pregnancy tests, because maximizing your health at least six months before you start trying can make an enormous difference on everything to come. Heres what to understand about preconception care, including what it is, why it matters, and what to do.
How Can I Get The Vitamins And Minerals I Need
It is usually better to get the nutrients you need from food, rather than a pill. Thats because nutrient-dense foods contain other things that are good for you, like fiber.
Most older adults can get all the nutrients they need from foods. But if you arent sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.
Its important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.
When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you dont need. Your doctor or pharmacist can recommend brands that fit your needs.
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Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.
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What Vitamins Should Men Take In Their 30s And 40s
Ideally, youre getting all the vitamins and minerals you need through nutrient-rich food. But what vitamins should a 30-year-old man take? And how about when you get a little older, but youre not quite a seniorwhat vitamins should a 40-year-old man take?
Men in this middle-age group should focus on these key vitamins and minerals.
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Supplement To Take: Vitamin D
Vitamin Dknown as the sunshine vitamin, since you can get it from its raysaids your body in absorbing calcium. It also helps reduce inflammation, improve mood, and boost immune function.
Many people are lacking in D, though. In particular, those in the northern part of the U.S. dont get enough sunlight for their bodies to produce enough vitamin D naturally, says Elliott.
And thats a problem, since vitamin D is incredibly difficult to get from food sources, she says. Vitamin D deficiency has been linked to a number of serious health issues, including depression, dementia, and heart disease.
Is Creatine Safe?:
In fact, people with low levels of vitamin D were about 20 percent more likely to experience a major cardiac event like a heart attack or heart failure, a new study presented at the American College of Cardiology Scientific Sessions found.
The effects of low vitamin D could be cumulative, says study author Heidi May, Ph.D., a cardiovascular epidemiologist with the Intermountain Medical Center Heart Institute. The longer you maintain low levels, the more you might be increasing health risks.
Theres some debate on how much you should aim to get, though. The NIH recommends 600 IU, while the Endocrine Society suggests much higher levels of up to 2,000 IU daily.
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Supplement To Skip: B
Given the breadth of benefits of B-complex vitaminsstronger metabolism, healthy skin, better conversion of food into fuel for energyit seems logical that popping a supplement with all 8 of them would be the way to go.
How much you need of each B-complex vitaminincluding B-12, folate, pantothenic acid, riboflavin, niacin, and biotinvaries. For example, you need 1.3 mg of vitamin B6, and 2.4 mg of vitamin B12 per day.
But adding them to you supplement could be a waste, says Roussell.
Thats because B-vitamins are ubiquitous in fruits, vegetables, nuts and grains, he points out. A can of tuna will get you 0.87 mg of B6 and 2.5 mg of B12, for example.
They are everywhere, and there are no documented benefits of taking additional B-vitamins in healthy individuals, Roussell says.
Plus, the marketing claims about B-complex vitamins giving you a boost through energy drinks is just hype, he says. Its likely the caffeine and sugar providing the energy uptick instead.
In fact, taking too much certain B vitamins like niacin can be harmful. A recent case study in BMJ Case Reports highlighted a healthy, 50-year-old construction worker who was diagnosed with a severe case of acute hepatitis.
Doctors believe it was caused by a B-vitamin overdose brought on by overconsumption of energy drinks.
Also, much like vitamin C, these vitamins are water-soluble.
How Can I Track My Medications And Dietary Supplements
You may be taking a handful of different medicines, dietary supplements, or over-the-counter drugs. Use this form to help keep track of your medications. Bring a completed and updated copy of this form to every appointment with your doctor.
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What Are The Benefits Of Vitamin D
Vitamin D plays an important role in bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for bone development and maintenance. Vitamin D also helps to prevent osteoporosis, a condition characterized by weak and fragile bones.
In addition to its role in bone health, vitamin D is also thought to have other health benefits, such as reducing the risk of some cancers, heart disease, and type II diabetes.
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- Men over 50 who may need extra key nutrients like vitamin B12 and folate to make sure their age doesnt affect their performance and ability to recover.
- Active men who want a plethora of supplements that can improve their cognition during the day will enjoy the addition of Alpha BRAIN .
- Those who need to wind down at night will like the New Mood 5-HTP supplement that can potentially allow for a better nights sleep.
- Any man over 50 who wants a convenient stack of supplements that are split into easy day and night packages to take on the go, or for ease of use at home.
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What Vitamins Should A Woman Take On A Daily Basis Now You Know
Now that you can answer the question, What vitamins should a woman take on a daily basis? its time to start adding them to your diet.
However, remember that supplements and vitamins should not replace a healthy, balanced diet and regular exercise.
Also, keep in mind that vitamins usually take some time to take full effect. Be patient, and keep taking them consistently.
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What Vitamins Should Men Take Daily
When choosing a multivitamin, youll also want to pay attention to the nutrients included.
Micronutrient needs are highly personal and vary by age and sex. They can also be affected by chronic health conditions and medications.
However, generally, adult men need to make sure to get enough of the following vitamins and minerals (
- Vitamin A: necessary for skin, eye, and immune health
- Vitamin C: essential for the immune system and collagen production
- B vitamins: involved in energy metabolism and red blood cell production
- Calcium, magnesium, vitamin D, and vitamin K: vital for bone health
- Vitamin E and selenium: antioxidants that help protect cells from damage
- Magnesium and potassium: regulate blood pressure and heart and muscle contraction and promote cardiovascular health
Several multivitamins for men may also contain vitamins, minerals, herbs, or antioxidants that could be beneficial for prostate health.
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