B Vitamins, Iron, Glucosamine and Chondroitin, Ginkgo biloba, St. John’s wort and Vitamin K

B Vitamins

Because B vitamins help extract energy from food, supplement marketers would like you to believe that getting more through pills or fortified drinks will give you a power boost. Truth is, most people get plenty of B vitamins in their diet; more won’t necessarily make you more energetic. Other benefits of extra Bs need to be confirmed by further research. Evidence suggests that taking a combo of B6, B12, and folic acid might cut the risk of age-related macular degeneration. Researchers were once hopeful that B12 and folate could protect the heart, but recent research has proved disappointing. What’s more, some women take biotin to combat hair loss, a symptom of severe biotin deficiency, but we couldn’t find studies that showed it helps prevent or treat the problem.

Vegetarians, since B12 is found largely in animal derived foods, and people older than 50, because the stomach acid needed to absorb B12 diminishes with age. The amount of B12 in a typical multivitamin, 6 micrograms, is usually sufficient. Many pregnant women opt for the high levels of folic acid found in prenatal vitamins to help prevent neural tube defects in the developing fetus. Some preliminary evidence suggests that biotin might increase nail thickness in those who have brittle nails. If you want to try it, take 2.5 to 3 milligrams daily for four to six months.

Iron

Adolescent girls, premenopausal women, and athletes are at risk of iron deficiency. Women might need to compensate for iron lost through menstrual bleeding. And as we get older, we don’t always absorb the mineral well. Women who have lengthy or heavy periods and / or symptoms such as fatigue, irritability, and difficulty concentrating should consider taking iron supplements. Get tested before you take supplemental iron. The amount found in some multivitamins formulas is fine for most people, but extra iron could be dangerous if you don’t need it. If your doctor gives you the green light, start with one of the inexpensive iron salts – ferrous sulfate, ferrous fumerte, or ferrous gluconate. If those leave you constipated or nauseated, two possible side effects, try a slow-release version or try iron-polysaccharide complex. Also keep in mind that iron is best absorbed on an empty stomach, but if you can’t tolerate that, you can take it with food. A small serving of meat and a vitamin C-rich food such as spinach or turnip greens is best.

Glucosamine and Chondroitin

If you have join pain and stiffness, you might have osteoarthritis, which occurs when cartilage breaks down. Evidence is mixed on whether those supplements effectively alleviate symptoms. In one big trial they didn’t work any better than a placebo for people with just mild symptoms but did provide significant relief for those with moderate to severe pain. Those who suffer from moderate to severe osteoarthritis pain should consider taking it. Record your symptoms and stop in three months if you don’t improve. Glucosamine is made from shells of sea creature,s so talk to your doctor if you have a seafood allergy. The study used 1,500 milligrams of glucosamine and 1,200 milligrams of chondroitin sulfate, split into three doses. Your best choice is probably glucosamine sulfate alone (also called glucosamine sulfate salt).


Ginkgo biloba

This herb is used by people to enhance memory and mental focus and stave off cognitive decline. But we haven’t seen conclusive scientific evidence that it really works. It’s also worth emphasizing that ginkgo can cause bleeding and interact with other medications.

St. John’s wort

It’s widely considered a natural antidepressant. A recent review involving 29 trials and almost 5,500 patients showed that it improved symptoms better than a placebo and worked about as well as prescription antidepressants. The results are promising, but the studies were of short duration and some were of questionable quality, and the makeup of supplements varied. If you have mild or moderate depression, St. John’s wort might be beneficial. But it can cause side effects, such as stomach problems and possibly a decreased enjoyment of sex. It can also interfere with a long list of medications, including certain antidepressants, birth-control pills, and drugs for high cholesterol and migraine. Talk to your doctor before you start taking St. John’s wort. Most studies used 500 milligrams to 1,200 milligrams of extract daily.

Vitamin K

Research is conflicting, but two large studies, the Framingham Heart Study and Nurses’ Health Study, have linked lower intakes of vitamin K to a higher risk of fractures. Most people get plenty of vitamin K, but consider supplements if you seldom eat K-rich foods such as green leafy vegetables and soybean, canola, or olive oils. Rather than taking a separate pill, you can take a multivitamin or calcium supplement that includes K. for optimum bone health, some experts think women should get more than the currently recommended 90 micrograms daily.

Supplements to support your overall health but not to treat your disease:

USANA Vitamins Supplements Procosa II has ground-breaking formula that supports optimal joint health. To help support healthy joints, USANA created Procosa® II supplement, a product with a blend of glucosamine, manganese, vitamin C, and silicon—building blocks for healthy cartilage.