Friday, December 24, 2010

How to Take the Right Supplements

When it comes to taking vitamin supplements, many people find that they don't know where to start. Here is my criteria for choosing vitamins and getting the most for your money.

Identify your nutritional goals.

It doesn't make much sense to take vitamins if you don't know why you're taking them. My goals are to make sure I am not missing any important nutrients, maintain a good energy level, protect my cells, boost the immune system and optimize digestion.

Quality matters.

Your body won't be able to absorb and get the most from low-quality vitamins as it will from good quality ones. It's worth spending a little more so as not to waste money on fillers. In a few weeks you should be able to notice an improvement in your mood, energy level, etc.

Decide how many vitamins to take.

You should be able to meet your needs with about four supplements, two times a day. If you try to take more than this at one time, you may give up your routine all together. Here's a sample of what you could take:

A high-potency multivitamin and mineral
Vitamin C, 1000mg
An antioxidant formula
Essential Fats

When is the best time to take vitamins?

1.Take vitamins and minerals 15 minutes before or after a meal or during it.
2.Take most of your supplements with your first meal of the day.
3.Don't take B vitamins late at night especially if you have trouble sleeping
4.Take extra minerals, especially calcium and magnesium in the evening---they help you sleep.
5.If you're taking more two or more B complex or vitamin C tablets, take one at each meal.
6.Do not take individual B vitamins unless you are also taking a general B-complex in a multivitamin.
7.Do not take individual minerals unless you are also taking a general multimineral.
8.If you are anemic (iron-deficient), take extra iron with vitamin C.
9.Always take at least ten times as much zinc as copper. If you know you are copper deficient, take copper only with ten times as much zinc, for example, 0.5 mg copper to 5 mg zinc.
10.Take amino acid supplements on an empty stomach or with a carbohydrate food, for example, a piece of fruit.

If you really want to benefit from a supplement program, always take your supplements. Irregular supplementation doesn't work. Try to come up with a strategy that works for you. I find that taking my vitamins with a smoothie is easier than taking them with a meal. If I do have a meal, I feel better if I take them 15 minutes after my meal rather than before eating. You can see what works best for you.

Here are the supplements I take on a daily basis (see the link for wellness resources):

Daily Whey Protein
Daily multivitamin and mineral
Omega 3 and evening primrose oil or black currant oil
Vitamin C, 1000 mg
Digestive enzyme formula

On occasion I'll vary my routine to add a woman's hormone balancing formula, parasite cleanse, Stress Helper, or other supplement depending on the current state of my health. Your goals should determine which vitamins you choose.

Visit my site at Click the link below for more informations on designing a supplement program.

Source: The New Optimum Nutrition Bible by Patrick Holford

These statements have not been reviewed by the FDA and are not intended to treat, diagnose or cure any disease whether physical or mental.Please see your licensed health care professional for all medical concerns.

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