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6 Things You Need To Know If You Take Vitamin Supplements

6 Things You Need To Know If You Take Vitamin Supplements

How do you get all the nutrients you need every day? The answer of course is a healthy, balanced diet. The right food gives you the full dose of minerals, vitamins, fiber and antioxidants. Why then do you take vitamin supplements or feel a desperate need to take them? The answer is that your diet may be lacking some essential elements especially if you are grabbing some fast food, have little time to cook and even less time to go out and get those lovely fresh veggies and fruit. So, here are 6 things you need to know before buying and taking a multivitamin supplement.

1. Get up to date on recent scandals

This latest scandal relates to herbal supplements being sold in top retails stores which do not contain the actual herbs on the label! The main problem seems to be with lesser known brands which were substituting the herbs with garlic, beans, rice and wild carrot. Bottles of tablets supposedly selling Valerian root (normally a sedative to help you sleep) contained no Valerian at all. Similar problems were found with Gingko biloba, and St. John’s Wort. The stores involved were Walgreens, Walmart, Target and GNC. The main problem is that the FDA does not regulate supplements like medicines and that has led to unscrupulous manufacturers making fake products. Watch out for so called ‘natural’ products as 98% of these actually contain synthetic compounds and are anything but natural.

2. Don’t overdose on these vitamins

There is increasing evidence that taking too many of these vitamin supplements can actually do more harm than good. There are quite a few studies on this. For example, the Iowa Women’s Health Study examined over 38,000 women and found that taking multivitamins was linked to a 2.4% increased risk of death! Not an enormous percentage but still alarming.

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Basically, you have to decide what the deficiencies in your diet are, what your special needs are and not overdose. Pregnant women may need a multivitamin. Some patients recovering from a chronic illness may feel better after taking them for a period. Women who are trying to get pregnant may benefit from a Vitamin B containing folic acid. Sports fans may need supplementation when they have to do intense training and glucosamine sulphate helps protect joints.

As regards overdosing, make sure you look out for the RDA (Recommended Dietary Allowance) and DV (Daily Value) on the label and try not to go over that limit. It must be said that when treating osteoporosis, the RDA for Vitamin D is only 600 units but the National Osteoporosis Foundation recommends people over 50 should take up to 1,000 units.

3. Do your homework

You can ask your doctor what to take but if you do some homework, it is a great eye opener and can help you decide how long you should be taking a certain vitamin and if it is really necessary. One great way of doing this is to have a look at the site of the company selling these vitamins. You can see immediately whether they have published studies available online about the proven benefits of the vitamins. That is a very good sign that the company is taking its clients’ health seriously. Other sources may be the WebMD site and MedlinePlus.

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4. The famous Vitamin D

Did you know that most of your vitamin D supply will come from sun exposure? In fact up to 90% of what the body needs comes from sunlight. Now, if you do not get much sunlight, you may well have to take an extra vitamin D supplement. You can get a limited supply of this vitamin through some foods such as tuna, sardines and also fortified cereals.

If you are worried about bone health, osteoporosis and rheumatism, you may need vitamin D. It is also used as a supplement for high blood pressure, obesity, diabetes, multiple sclerosis, asthma, bronchitis and PMS.

Vitamin D can also help you absorb more calcium from food which is great for bone health. Canada now endorses calcium rich and vitamin D foods as helping to treat osteoporosis. They even go so far as to recommend up to a maximum of 2,000 units for the over 50s. Calcium can also help you sleep better if taken in the evening as it is a muscle relaxant.

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5. Guide to buying vitamin supplements

If you are buying a herbal or vitamin supplement, you should do the following:

  • Look out for the label GMP. This means the company is following the Good Manufacturing Practice
  • Check to see if they’re the NSF International, US Pharmacopeia, or Consumer Lab labels – these mean that the actual ingredients inside are verified!
  • Supplements manufactured outside the USA are not normally regulated and they may contain toxic ingredients which you will never know about until it is too late.

Remember the bottom line is that supplements and herbs can cause side effects and many people are overdosing on these or taking them when it is not necessary at all. The FDA received 6,300 reports of serious incidences associated with supplements in a five year period from to 2012.

6. Which form is best for you?

Having decided to take a multivitamin or another vitamin supplement, you have to decide which form is best for you. Effervescent tablets can contain up to 1 gram of salt per tablet so you should keep that in mind if you have to limit your salt intake because of high blood pressure, for example.

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Another thing to bear in mind is the difference between water-soluble vitamins and the fat-soluble ones. The latter should be taken less often because they are not excreted. They are usually stored in the liver so too many of these can damage this vital organ. The most common fat-soluble vitamins are A, D, E and K. Water soluble ones such as B and C are usually washed out of the body so they need to be taken on a more regular basis.

Now that you know a little bit more about vitamins, you should be able to make better choices when you buy and take these supplements.

Featured photo credit: Pills Vitamins Macro April 22, 2012 3/ Steven Depolo via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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