1. Consider your goals.A recent Gallup poll showed that 50% of Americans take a supplement with vitamins or mineral base. However, many people do not know why they are taking supplements (besides “I saw it in a magazine / on TV”), and most actually have not looked at the list of ingredients. There is conflicting information as to whether or not multivitamins …
1. Consider your goals.
A recent Gallup showed that 50% of Americans take a supplement with vitamin or mineral base. However, many people do not know why they are taking supplements (besides “I saw it in a magazine / on TV”), and most actually have not looked at the list of ingredients. There is conflicting information as to whether or not multivitamins and other supplements are actually beneficial (explain why I take them anyway in that position as well). Therefore, before you decide to take a supplement, I recommend that you know exactly why you want to take the supplement. Perhaps you are feeling tired or fatigued, perhaps still getting painful leg cramps when you are sleeping, maybe you suspect your diet leaves some gaps of specific nutrients. There are many, many reasons to take supplements, but it takes at least one! supplements stack (image source).
2. Examine consumption.
I think that all food is always the best way to get nutrients. There several studies to show that concentrated supplements do not work as well as receiving the same amount of nutrients from real food. (For example, lycopene is a powerful antioxidant touted to reduce the risk of cancer, and is prevalent in tomatoes. However, taking a lycopene supplement never work as well as eating a tomato, due to the interaction of lycopene with other nutrients in tomatoes). If you eat tons of dairy products and leafy green vegetables, you probably do not need a calcium supplement, but if you are a vegetarian, you can benefit from a vitamin B12 supplement. It is also important to check in interactions with other supplements or prescription drugs you are taking. supplements and foods (image source)
3. The investigation of the complaint.
As I mentioned, the FDA regulates supplements as food. This means that the FDA certifies that the substance is safe, uncontaminated, properly labeled, and produced with good manufacturing processes. The FDA does not review or confirm that the statements made in the package are necessarily true, or show the effectiveness of the ingredients included. Claims called “structure / function claims” are not regulated … so any product can say something like “promotes healthy cholesterol level,” even if that is not shown (can not, however, say “reduces cholesterol “). This material is complicated and confusing, so do your research or talking to someone who can help. FDA (image source) approved.
4. In regard to the amount of active ingredient is contained in each dose.
“megadoses” (or take more than the recommended daily amount of each nutrient) has become popularly advertised. However, in most cases, we can not absorb more than the daily recommended value, and for some vitamins and minerals, taking too much can actually be harmful. Try to hit 100% of the daily value for most nutrients. (There are some exceptions, such as vitamin D, which is often given healthily in larger quantities). pills in hand (image source).
5. Check the ingredients label.
Yeah, another thing to check up on. Unfortunately, labels as “pure”, “natural” and “guaranteed quality” are also regulated by the FDA. Some supplements on the market contain fillers such as hydrogenated oils, and others contain artificial colors or flavors that you are better avoided. There has been much debate about magnesium stearate, which is often added to supplements, but has been shown to block the absorption in some cases. For now, I’m not worried about that, but overall, I like my supplements that contain ingredients that I recognize. supplement label (image source).
6. Weigh the possible side effects
Some supplements have side effects -. Fatigue digestive problems to hair loss, and anything in between. While most people actually do not experience side effects mentioned, it may be useful to weigh the potential effects, and consider whether or not the side effect is worth the benefit to you personally. (Image source).
7. Consider your particular situation
Supplements are a very important part of my belief in bioindividuality :. There is no protocol that is suitable for everyone. Therefore, the fact that your friend is loving his new supplement and see great results does not mean it is right for you. Consider everything as a package: your goals, your diet, your other supplements and medications, your budget, and unique body chemistry, then consider if the supplement does sense.Always-Remember-you-are-Steam (origin of image). in most cases, the greatest risk is just that you will lose money and not be absorbed supplement). If you are new to the world supplementation and do not have time to investigate, but I think that supplements might benefit you, I encourage you to talk to someone who can help. (Like a health coach, I am happy to discuss supplements of vitamins and minerals, but do not prescribe drugs or give advice on prescription drugs)
There are also some resources can be extracted .: