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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

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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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