Maybe you’ve heard that a certain dietary supplement can ease your aches and pains, or— my gosh —help you live to be 120 years old. Or you recently stepped into a health or natural food store and felt completely overwhelmed by the wall of supplements.
You want to do something good for your body, but where should you start? And how do you avoid getting confused? Follow these 7 key principles for starting and managing a sensible program—one that will help you stay focused and feel great.
1. YOU SHOULD DECIDE ON YOUR OBJECTIVES
Approach supplementing as you would other important decisions in life: Have a reason for what you do. If you don’t have a clear objective for taking supplements, maybe you should hold off for a while (and keep reading).
Most people typically start supplementing for one of four reasons:
One, they want a supplement that provides nutritional insurance against poor eating habits.
Two, they hope to reduce their long-term risk of disease and disability.
Three, they’d like to reduce their risk of a specific disease that runs in their family.
Four, they want to reduce symptoms of a health problem they already are dealing with, such as diabetes, heart disease, forgetfulness, or allergies.
Whatever your reason, supplementing is a commitment. You should take your supplements consistently as part of a broader program, including your Chiropractic Care Program, good eating habits and regular physical activity) to prevent or reverse health problems.
2. WHERE DO I START……START WITH A MULTI-VITAMIN
Vitamin deficiencies are common in the United States. Before you take any other supplement, start with a moderately high-potency multivitamin. There are a lot of different types on the market. High-potency supplements provide more value for your money, and some are formulated for men’s health, women’s health, diabetes, or pregnancy. It’s best to choose a neutraceutical grade supplement when possible, like the quality brands found in our office.
Tip: If the multi provides at least 20 mg of vitamin B1, odds are that the other B vitamins will generally fall in line in terms of potency. Multivitamins should also include vitamins C, D, and E as well as some minerals, such as calcium, magnesium, and zinc. (read below)
3. ADD A MULTI-MINERAL
Most minerals are bulkier than vitamins, and because of this, most supplements claiming to be a “multivitamin/multimineral” tend to scrimp on the minerals—there are manufacturing limits governing the size of supplements, as well as limits to what people can swallow.
To avoid shortchanging yourself, consider taking a separate multimineral supplement. However, don’t judge the quality of a multimineral by calcium alone. The supplement should also contain chromium, magnesium, potassium, selenium, zinc, and other important minerals.
4. YOUR BODY WILL CHANGE—SO WILL YOUR SUPPLEMENT NEEDS
Just because you’ve found the right supplement regimen to support your health today does not mean the same program will be ideal in 10 years. Odds are, in 10 years, you’ll need more of some nutrients to offset age-related slowing in biochemical processes. And you may have to modify your supplements (by type or dosage) if you’re under more stress or change your exercise habits. To be really specific about determining which nutrients you may need in high dosages, you can measure your blood levels of vitamins, minerals, and vitamin-like nutrients with labs associated with our office.
5. CONSIDER ADDING ONE OR TWO SINGLE SUPPLEMENTS
There are plenty of beneficial nutrients not technically classified as vitamins or minerals. Got sore knees? More than 40 human studies have found that glucosamine reduces pain associated with osteoarthritis, and a couple of studies actually found that supplements helped regenerate knee cartilage.
Some of the other worthwhile standalone supplements include coenzyme Q10 (to strengthen the heart), lutein (to improve visual acuity), lycopene (to prevent and reverse prostate problems), Pycnogenol and supplements we recommend in our office (to help reduce inflammation). Many of these vitamin- like supplements have very specific health benefits.
6. WATCH FOR OVERLAPPING VITAMINS AND MINERALS
If you’re taking a multivitamin and want to add another formula, such as one to improve blood sugar, compare the ingredients. You may end up getting more of some vitamins or minerals than you need (though the excess is rarely harmful). For example, one formula may have 400 IU of vitamin E, and the second may have 300 IU. Do you really need 700 IU daily?
7. TAKE YOUR SUPPLEMENTS AT THE RIGHT TIMES
Most supplements should be taken with food. After all, supplements are nutrients and they usually work best with other nutrients. Take most supplements with breakfast, or split them between breakfast and lunch. Some exceptions: You can take vitamins C anytime. Take amino acid supplements about 30 minutes before meals or about two hours after meals. Try not to take vitamin B6 in the evening—it can overstimulate dream activity.
What’s in that Multivitamin...and Why? Although ingredients in multivitamins and multi minerals supplements vary slightly, they tend to contain the same basic nutrients.
VITAMINS
Vitamin A (or BETA-CAROTENE): for normal and night vision
Vitamin B1: for carbohydrate metabolism and energy production
Vitamin B2: for energy production; may also help with migraines
Vitamin B3: for energy production; high doses may be helpful in treating mental illness and lowering cholesterol
Vitamin B6: for making serotonin and other neurotransmitters
Vitamin B12: for protecting genes against damage
Vitamin C: for immunity; high doses may reduce fatigue and improve mood
Vitamin D: for utilizing calcium; important for immunity and reducing cancer risk
Vitamin E: for reducing risk of coronary heart disease and some neurological disorders
Vitamin K: for normal blood coagulation, bone formation, and glucose tolerance. (find multiple without this if you take warfarin or other blood-thinning medications)
Folic Acid: for reducing risk of heart disease, stroke, and cancer
Pantothenic Acid: for making adrenal hormones, which help us deal with stress
Biotin: for regulating blood sugar levels
Choline: for normal brain development and function
Inositol: for mental health; high doses may help relieve depression and anxiety
MINERALS
Calcium: for making bone; best used in conjunction with magnesium and vitamins D and K Chromium: for normal regulation of insulin and blood sugar
Copper: for normal immunity and blood-vessel repair
Iodine: for making thyroid hormones, which regulate metabolism
Manganese: for normal blood sugar and connective tissue health
Magnesium: for bone and heart rhythm regulation
Phosphorus: for normal bone formation—but deficiencies are rare
Potassium: for maintaining normal electrolyte balance; may offset large amounts of dietary sodium Selenium: for making some of the body’s own antioxidants; can reduce cancer risk
Zinc: for immunity; healthy skin and eyes
Some multivitamins may also contain digestive enzymes or probiotics. These improve nutrient absorption.