Things to Consider when Purchasing and Using Supplements

• An ideal multivitamin/mineral supplement will contain vitamin A, beta-carotene, vitamins C, D, E and K, B-complex vitamins (B6, B12, thiamin, niacin, folic acid, pantothenic acid, biotin and riboflavin), calcium, magnesium, zinc, iodine, selenium, copper, manganese, chromium, molybdenum and possibly iron.

• Most standard multivitamin/mineral products contain enough of each vitamin to meet DRIs (dietary reference intakes, which replaced the recommended daily allowances, or RDAs), while minerals are included in lesser amounts. If your diet does not provide the balance of minerals, you may need to take separate mineral supplements. You can try “Chelated Mineral” manufactured by USANA Health Sciences.

• Remember, DRIs provide a starting point, but your individual needs will vary. For instance, pregnant women need at least two times more iron, vitamin D and folic acid than other women. Women who are nursing need more of everything, especially calcium. In fact, if you are nursing, you probably need more nutrients than you did while you were pregnant. Older people also need to consider supplements, as many seniors are deficient in calcium. B vitamins, selenium and vitamin D. Simply stated, your age, sex, dietary habits and lifestyle all have a significant effect on your nutrient needs.

• Generally speaking, you should take your supplements with food. This may help replicate the synergistic action of all the nutrients that naturally occur in food. Moreover, some people experience nausea when taking supplements on an empty stomach. When taking any supplement, read the instructions on the label and follow them carefully.

• Keep your supplements in sealed containers in a cool, dry place. Heat, humidity and exposure to the air can cause some supplements to lose their potency. Keep supplements away from humid places (including bathroom, medicine cabinets), and avoid storing them over the stove or in places that are regularly exposed to heat or sunlight.

• Check labels for expiration dates. Supplements may not be effective if used after their expiration date. As a general rule, minerals are quite stable and do not degrade, even when stored for long periods of time. Vitamins are less stable, but can be stored for fairly long periods of time. Herbs vary widely, depending especially on their form (powder, tablet, capsule, liquid and so forth).

• Purchase herbal supplements that have a guaranteed potency and standardized active ingredients. Sometimes, this may require you to do your homework and research different companies and their product. Asking a consultant in a health food store is a good place to start. Additionally, there are many publications that list reputable manufacturers and their line of products.

• Make sure you get the ingredients you’re looking for. This can be especially tricky with herbs, as there are numerous genera and species that may share a common name. Additionally, different parts of a plant (roots, leaves, etc) may have different properties. If the label of an herbal product does not list the genus and species and part of the plant, do not buy that product.

• Follow the label instructions. Do not assume that more is always better.

• If you have allergies, are pregnant or nursing, or are taking other drugs for any condition, consult with a qualified health care provider regarding any supplements you may wish to take.

• If you are considering taking a supplement as therapy for a specific condition, consult with a health care provider. He or she will be able to provide direction and ensure safety while supervising a supplement regimen.