Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

Freelance writer

How to Work Smarter Not Harder with These 12 Tips 12 Secrets To a Super Productive Meeting You Should Know 10 Simple Morning Exercises That Will Make You Feel Great All Day 40 Powerful Productivity Quotes From Highly Successful People 10 Toxic Persons You Should Just Get Rid Of

Trending in Health

1 10 Reasons Why You Should Get Naked More Often 2 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 3 10 Amazing Benefits of Swimming You Never Knew 4 10 Amazing Health Benefits Of Beer You Probably Never Knew 5 15 Natural Insomnia Cures That You Haven’t Tried But Actually Work

Read Next

Advertising
Advertising

Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

Advertising

2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

Advertising

4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

Advertising

6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

Advertising

8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

Read Next