Supplement and Vitamin Do’s and Don’ts
By Nancy Adler
If you don’t eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients. However, supplements can’t take the place of the variety of foods that are important to a healthy diet.
Every time you walk into a vitamin / supplement store please be sure you know what you are going in there for. Getting some good nutritional guidance before you visit the store is recommended . This way buying only what is needed will take place . Most vitamin stores may not always have knowledgeable and trained employees in vitamin and supplement facts behind the counter to guide you accordingly. These establishments sometimes only carry a small amount of selections which is never a good sign. Many supplements contain active ingredients that can have strong effects in the body. Always be alert to the possibility of unexpected side effects, especially when taking a new product.
Supplements are most likely to cause side effects or harm when people take them or when people take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person’s response to anesthesia. Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. Here are just a few examples:
Vitamin K can reduce the ability of the blood thinner Coumadin to prevent blood from clotting.
St. John’s wort can speed the breakdown of many drugs (including antidepressants and birth control pills) and thereby reduce these drugs’ effectiveness.
Antioxidant supplements, like vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy.
Keep in mind that some ingredients found in dietary supplements are added to a growing number of foods, including breakfast cereals and beverages. As a result, you may be getting more of these ingredients than you think, and more might not be better. Taking more than you need is always more expensive and can also raise your risk of experiencing side effects. For example, getting too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.
Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving them (beyond a basic multivitamin/mineral product) to a child. Most dietary supplements have not been well tested for safety in pregnant women, nursing mothers, or children.
Not sure if you’re on track or running low on any vitamins or minerals? Your doctor or a nutritionist certified in vitamin and supplements can help you find out. In some cases, your physician may give you a blood test to check on things like your vitamin D level. I personally do like to go over with my clients , specific, typical eating habits when we have our first meeting . To help out, I ask they jot down what they eat and drink for a couple of days prior to their first session.
No on really knows whether a daily multivitamin staves off disease, but many people take them to maintain or boost their health. Others take just one vitamin or mineral, like iron, to fill in a gap in their diets.
I suggest , before you stroll into the next health food store deciding to add a supplement or vitamin to your routine, go over these questions with your doctor, pharmacist, or nutritionist.
Can this supplement help me? Do I need it for a medical condition or to prevent disease?
What does the research say about its benefits?
How much would I take?
When and for how long do I need it?
Should I take it as a pill, powder, or liquid?
Which form of the vitamin (vitamin D2 or D3, for instance) is the best?
Are there any side effects?
What are the best brands of this supplement in terms of quality, safety, and how well they work?
Can I take it along with my other medications? Should I avoid any foods?
Will I need to stop taking it if I have to have surgery?
Certain supplements come in pills because they stop working, or become dangerous, if they come in contact with the acid in your stomach. Some people need to take a liquid if they have trouble absorbing vitamins from a pill, or even if it’s hard for them to swallow capsules or tablets.
And not all forms of a nutrient are the same. For example, vitamin D supplements come as either vitamin D2 or vitamin D3. Also, there are several types of vitamin E. When in doubt, talk with your doctor about which supplement suits your needs. With the right education to the consumer , vitamins and supplements could be a real game changer.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
