How to Supplement Wisely
Ordinary Vitamin/Mineral Combos and Natural or Alternative Products
Jun 11, 2009
Our nation is becoming more health conscious today, perhaps due to increasing cases of illnesses, i.e. cancer, heart problems, and obesity. This has been a good thing in many ways, i.e. more of you are exercising, but it has also spawned a revolution in “natural” and man-made supplements as opposed to taking pharmaceuticals (prescriptions).
Supplements have their place in our modern world and some people would go so far as to say there are necessary. Research studies often give conflicting or inconclusive results. For some reasons to take basic supplements, see previous articles, "Why our Purchased Food Lacks Nutrients", and "Loss of Nutrients After Leaving the Store."
Regulation of Pharmaceutical Drugs vs. Dietary Supplements
Although the Federal Food & Drug Administration (FDA) regulates both, standards differ considerably. For example, drug manufacturers may claim their product will diagnose, cure, mitigate, treat, or prevent a disease. Supplements may not make such claims, being limited to health claims (relating to risk), nutrient content claims, or structure/function claims. The latter relates to how a product may affect body organs or systems without referring to a specific disease.
The government’s Office of Dietary Supplements has a fact sheet with more in-depth information on regulation and definitions of a drug and a supplement.
Pills vs. Foods
- It is only human to believe if a little is good, a lot is better. With supplements, even natural herbs, this is definitely not the case. Most of you have heard the adage that Americans have the most expensive urine in the world. This refers to the fact that our bodies can only absorb certain amounts and the rest is usually excreted.
- In addition, many nutrients in large amounts can be harmful. For example, excess Vitamin A from pills can cause myriad health issues, including vision and bone problems.
- Many natural herbs interfere with drugs you may be taking. For example, feverfew for migraines may interfere with blood thinners.
Calcium
- Calcium is crucial, particularly for women, and many sources, i.e. milk, are not consumed in sufficient quantities, particularly the full-fat products.
- This is one supplement most experts advise taking. The majority of women today do take extra calcium, even if it is only in a multiple vitamin-mineral pill.
- As is often the case with nutrients, however, it has a dependent relationship with Vitamin D which aids in its absorption.
- Many sources, including The Cooper Clinic Solution to the Diet Revolution, advise that calcium citrate and calcium carbonate are absorbed better than calcium phosphate, calcium lactate or calcium gluconate. This book also cautions against bone meal and dolomite as possibly containing lead.
Guidelines for Supplementing
- Consult a professional, i.e. Nutritionist, who can evaluate your risk factors and recommend specific dietary intake and supplements, if any. Always alert your doctor to any supplements being used.
- A good vitamin-mineral supplement is good insurance.
- Natural herbs can alleviate some symptoms, but know their risks and interactions with drugs.
- Natural food is always best since it usually has substances required for absorption of nutrients, some of which may not be discovered yet. Supplements will not take the place of a healthy diet.
- Listen to your body. If you notice a change, try to pinpoint if you started taking or did something different.
As with everything today, caveat emptor, Latin for "let the buyer beware".
Resource
Kostas, Georgia G.; The Cooper Clinic Solution to the Diet Revolution; Balancing Act Nutrition Books; 2001
