Taking supplements effectively and safely
All supplements marketed in the United States must include directions for use on their labels. The entries in this blog provide more detailed information about the benefits, uses, side effects and forms of supplements, as well as the doses that are considered safe and effective. In the back of the book, you'll find a section listing the interactions between supplements and some commonly prescribed medications. Here are some general guidelines to keep in mind.
The proper balance - All nutrients influence one another, and researchers have discovered a number of links that affect how well the body absorbs or utilizes them. For example, the fat-soluble vitamins (A, D, E and K) require some dietary fat to facilitate absorption, so its important to take these vitamins with food. Iron taken with meals is best absorbed with small amounts of meat and foods containing vitamin C. Calcium absorption is improved by taking supplements with meals, and the effect of calcium on building healthy bones is enhanced when it is taken with magnesium, zinc and silicon. Other nutrients, when taken in combination, likewise enhance one another's individual benefits. For example, biotin and other B-vitamins, taken with a mixed amino acid complex and vitamin C, all work to help the body to build the proteins needed for strong nails.
The proper amounts - Nutritional supplements are generally safe when consumed in the appropriate dosages. But it's important to remember that more isn't necessarily better - and sometimes it can be worse. For example, the mineral selenium is recommended for many purposes, from preventing cataracts to protecting against cancer. But taking doses even slightly higher than those recommended can cause loss of hair and other adverse reactions. It's a good idea to avoid high doses of supplements, particularly extremely high ones ('megadoses').
Vitamins and minerals: Most vitamins can be taken in significantly higher doses than their RDIs without producing adverse reactions. However, some fat-soluble vitamins, which are stored in the body rather than excreted, may be toxic at high doses. In particular, overloading on vitamins A or D is dangerous. Although very high doses of some other vitamins - such as vitamin C — are not toxic, some people may experience side effects. Reducing the dosage can usually remedy the situation.
When taken in large doses or over time, some minerals can block the absorption of other minerals. Zinc, for instance, can hamper copper absorption. Also, large amounts of certain minerals are linked to disease - several studies show that too much iron in men, for example, increases the risk of heart disease. For these reasons, even doctors who believe the RDIs for many vitamins are too low think that the levels for minerals are generally adequate for optimal health.
Herbs: According to reviews by experts in pharmacology and toxicology, serious side effects or toxic reactions associated with herbal medicines are rare. Still, some once-popular medicinal herbs, such as foxglove and chaparral, are now recognized as toxic. Occasionally, some people exhibit serious allergic reactions to a herb, which may include hives or difficulty in breathing.
In Australia, herbal preparations are regulated under the Therapeutic Goods Act in the same way as other complementary health-care products. In New Zealand, they are regulated under the Dietary Supplements Regulations (under the Food Act). Products that contain standardized extracts may be more reliable than those that don't in terms of getting a proper dose of a particular supplement.
In addition, using some herbs for medicinal purposes can be risky for people with certain health conditions or for those on particular medications. Garlic, for example, may intensify the effects of anticoagulant drugs, while licorice - which helps to relieve digestive problems and enhances the immune system - can raise blood pressure. Some herbs may have no immediate adverse effects but may cause side effects or prove harmful when taken over the long term. When using supplements, always follow the dosage recommendations closely. In addition, always let your doctor know which supplements you are taking, and notify your doctor at once if your condition worsens or if any serious adverse reactions develop.
The issue of quality control – How do you know what a product actually contains? In the United States, manufacturers and suppliers are required to list all the active ingredients on product labels. Vitamin, mineral and herb supplements supplied must also comply with specific standards determined by the Food and Drug Administration. The contents of nutritional and herbal supplements are monitored regularly, and suppliers generally comply with the regulations. Established manufacturers and suppliers of supplements have a reputation to protect, and they also know that they face substantial penalties if they contravene government regulations.
As a general rule, the sensible course if you're not sure which brand to choose is to ask the advice of your doctor or any other health professional who regularly makes use of supplements.
The proper balance - All nutrients influence one another, and researchers have discovered a number of links that affect how well the body absorbs or utilizes them. For example, the fat-soluble vitamins (A, D, E and K) require some dietary fat to facilitate absorption, so its important to take these vitamins with food. Iron taken with meals is best absorbed with small amounts of meat and foods containing vitamin C. Calcium absorption is improved by taking supplements with meals, and the effect of calcium on building healthy bones is enhanced when it is taken with magnesium, zinc and silicon. Other nutrients, when taken in combination, likewise enhance one another's individual benefits. For example, biotin and other B-vitamins, taken with a mixed amino acid complex and vitamin C, all work to help the body to build the proteins needed for strong nails.
The proper amounts - Nutritional supplements are generally safe when consumed in the appropriate dosages. But it's important to remember that more isn't necessarily better - and sometimes it can be worse. For example, the mineral selenium is recommended for many purposes, from preventing cataracts to protecting against cancer. But taking doses even slightly higher than those recommended can cause loss of hair and other adverse reactions. It's a good idea to avoid high doses of supplements, particularly extremely high ones ('megadoses').
Vitamins and minerals: Most vitamins can be taken in significantly higher doses than their RDIs without producing adverse reactions. However, some fat-soluble vitamins, which are stored in the body rather than excreted, may be toxic at high doses. In particular, overloading on vitamins A or D is dangerous. Although very high doses of some other vitamins - such as vitamin C — are not toxic, some people may experience side effects. Reducing the dosage can usually remedy the situation.
When taken in large doses or over time, some minerals can block the absorption of other minerals. Zinc, for instance, can hamper copper absorption. Also, large amounts of certain minerals are linked to disease - several studies show that too much iron in men, for example, increases the risk of heart disease. For these reasons, even doctors who believe the RDIs for many vitamins are too low think that the levels for minerals are generally adequate for optimal health.
Herbs: According to reviews by experts in pharmacology and toxicology, serious side effects or toxic reactions associated with herbal medicines are rare. Still, some once-popular medicinal herbs, such as foxglove and chaparral, are now recognized as toxic. Occasionally, some people exhibit serious allergic reactions to a herb, which may include hives or difficulty in breathing.
In Australia, herbal preparations are regulated under the Therapeutic Goods Act in the same way as other complementary health-care products. In New Zealand, they are regulated under the Dietary Supplements Regulations (under the Food Act). Products that contain standardized extracts may be more reliable than those that don't in terms of getting a proper dose of a particular supplement.
In addition, using some herbs for medicinal purposes can be risky for people with certain health conditions or for those on particular medications. Garlic, for example, may intensify the effects of anticoagulant drugs, while licorice - which helps to relieve digestive problems and enhances the immune system - can raise blood pressure. Some herbs may have no immediate adverse effects but may cause side effects or prove harmful when taken over the long term. When using supplements, always follow the dosage recommendations closely. In addition, always let your doctor know which supplements you are taking, and notify your doctor at once if your condition worsens or if any serious adverse reactions develop.
The issue of quality control – How do you know what a product actually contains? In the United States, manufacturers and suppliers are required to list all the active ingredients on product labels. Vitamin, mineral and herb supplements supplied must also comply with specific standards determined by the Food and Drug Administration. The contents of nutritional and herbal supplements are monitored regularly, and suppliers generally comply with the regulations. Established manufacturers and suppliers of supplements have a reputation to protect, and they also know that they face substantial penalties if they contravene government regulations.
As a general rule, the sensible course if you're not sure which brand to choose is to ask the advice of your doctor or any other health professional who regularly makes use of supplements.
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