PrincessDiva
New Member
This is a very interesting article I found at a medical website. Since many of us take a lot of supplements ( I take 14 per day
) I thought this would be of interest.
How to take supplements
To ensure the supplements are well absorbed and not just flushed straight through the body, follow these tips:
Take supplements at room temperature with cool water. Hot drinks can destroy nutrients; iced drinks slow absorption.
Don't drink tea or coffee within 15 minutes of taking a supplement as they can interfere with nutrient absorption.
Take the supplement with or without food according to the following guide:
With food Without food With or without food
Fat-soluble nutrients (including vitamins A, D and E, all essential fatty acids and co-enzyme Q10): if your dosage involves more than one capsule/tablet a day, split the dose and take one dose with breakfast and one with lunch or an evening meal. Probiotics (such as acidophillus and bifidus bacteria): take first thing in the morning and/or last thing at night with, or in, tepid water. Herbs: may be best taken with or without food depending on the type. Consult your herbalist.
Amino acids: take 30 minutes before or after food. Minerals: the majority are best taken with food but some, such as zinc, are best taken on an empty stomach and last thing at night.
Types of supplements
Supplements are available in tablet, capsule, powder and liquid tincture form.
If you have difficulty swallowing tablets you can crush them.
If using capsules, try to obtain non-gelatin ones. Check the manufacturer's label.
Powders and liquids are particularly suitable for children, the elderly and anyone convalescing, as they're easily absorbed by the body.
Try to obtain supplements with the least amount of fillers, coatings and artificial colourings and those with natural, as opposed to synthetic, ingredients.
Dosages and RDAs
Exceeding recommended doses can be dangerous
Recommended dosages for nutrients should be followed carefully. With supplements it's not the case that more is better; exceeding recommended doses can be dangerous. However, therapeutic doses are usually significantly higher than official recommended daily allowances (RDAs).
RDAs have been compiled as guidelines for 'average' people, yet they vary from country to country and don't take account of individual needs.
Our lists contain the typical range of therapeutic doses used by nutritional therapists as well as RDAs and maximum recommended dosages for reference. Dosages for children are always much lower than for adults, and men may require slightly larger doses than women. If in doubt, seek advice from a nutritional therapist.
Minerals tend to interact with each other and other nutrients and toxins. It's important to take this into account when supplementing your diet. For example, zinc can interfere with copper and iron absorption.
Store all nutrients in a cool, dry place and safely out of reach of children. Always read the label and check with a qualified practitioner or your GP if you have any doubts.
Amino acids
Uses in the body: amino acids are the building blocks that make up protein; the types and order in which they occur are different for each protein. Vitamins and minerals can't perform their specific functions effectively if the necessary amino acids aren't present.
Sources: there are more than 20 amino acids and they're classified as either essential or non-essential. The latter can be manufactured in our body, but the former must be obtained from food. Essential amino acids include cystine, histidine, lysine, leucine and isoleucine, methionine, phenylalanine, threonine, tryptophan and valine. Their protein food sources include soya beans, peas, beans, grains, dairy products, poultry, fish and eggs. Non-essential amino acids include aspartic acid, alanine, glutamic acid, glycine, serine and tyrosine; they're synthesised in the body and obtained from food.
Normal dosage: individual amino acids can be taken in supplement form, but you should always seek professional advice as taking one as a supplement may affect the overall balance of the others and how they work together in the body.
Bioflavonoids
Uses in the body: assist with the uptake and use of vitamin C in the body and help to maintain the integrity of the walls of blood vessels. Some are also potent antioxidants.
Sources: this group of organic pigments (originally referred to as vitamin P) occur naturally in plants. They include anthocyanidins, rutin, quercetin, hesperidin, myricetin, nobiletin, proanthocyanidins, tangeritin, sinensetin, eriodictyol, kaempferol and heptamethoxy flavone. Dietary sources include citrus fruits (lemons contain the complete complex), green peppers, rose hips, buckwheat (a particularly good source of rutin, which helps combat high blood pressure and bruising), broccoli, tomatoes, nettles, cherries, grapes and berries.
Therapeutic uses: supplementation may be useful for people with varicose veins, nosebleeds, bleeding gums, hemorrhoids, bruising, menstrual problems, cold sores or anemia (since they also aid iron absorption), or those who wish to maintain healthy blood vessels.
Normal dosage: normally taken as a bioflavinoid complex together with vitamin C. Typical ratio is around 500mg vitamin C to 200mg bioflavonoids, taken once or twice daily with food.
Contradications: none known at recommended dose.
Note: if you go for surgery, notify your doctor if you're taking bioflavonoids as their presence can interfere with some medical tests.
Co-enzyme Q10
Uses in the body: co-enzyme Q10, or ubiquinone (meaning 'everywhere'), is a vitamin-like substance that exists in cells and is essential for the health of all the tissues and organs of the body. It plays an important role in metabolism, helping to release energy from food, and in the release of physical energy.
Sources: it's found in some foods, but is difficult to extract, and is also made in the body.
Therapeutic uses: supplementation is often recommended to people who are obese, lacking in energy or on cholesterol-lowering medication. Research has shown that these people all have lower than normal levels of CoQ10 in their tissue cells.
Normal dosage: 10mg to 100mg a day, taken with food.
Contradications: not to be taken by pregnant women or while breastfeeding.
Digestive enzymes
Uses in the body: there are more than 20 digestive enzymes, which are broken down into three types: those digesting proteins, those digesting fats and those digesting carbohydrates.
Sources: enzymes occur naturally in raw and 'living' foods, but are destroyed in the cooking process.
Therapeutic uses: normally, enough enzymes are produced in the body to digest all the foods we eat. However, smokers, those with a high intake of alcohol, the elderly and the chronically sick all produce fewer enzymes which, over time, impairs the digestive process. In such cases, an enzyme supplement may be helpful.
Normal dosage: generally, supplements are used that combine various different types of enzymes. These are taken before each meal for a period of time. It's best to have a practitioner monitor their use and advise on what adjustments may be necessary.
Contradications: none known at recommended usage.
Essential fatty acids
Uses in the body: vital in metabolism, formation of cell walls and tissue repair. They play an important role in maintaining the health of the heart, liver and brain. A deficiency of EFAs can result in dry skin, allergies, skin conditions such as psoriasis, PMS, menopause, and poor hair and nails.
Sources: since the body can't manufacture EFAs, they must come from the diet. There are two types:
Omega-3 - derived from linolenic acid and found in flaxseed oil, rapeseed oil, soya beans, walnuts, cod liver oil, herring, sardines and mackerel. The body needs about 2g a day.
Omega-6 - derived from linoleic and archidonic acids and sourced from olive, sunflower, corn, evening primrose and starflower (borage) oils. The body needs 4g a day.
Normal dosage: the best way to take EFAs is in a combined supplement or bottled oil that has omega-3 and omega-6 in the correct ratio. Some fish oil supplements have been found to be contaminated with heavy metals and other substances; organic plant oils, which are even richer in EFAs than fish oils, are a good alternative. These oils must be kept cool and can't be heated for cooking. They're best taken drizzled over salad or pasta, mixed in juice or taken as capsules.
Contradications: none known at recommended dosage. However, evening primrose oil should be avoided by epileptics or those taking drugs for schizophrenia.
Glucosamine and chrondroitin
Uses in the body: provide the essential elements your body needs to maintain healthy joints and connective tissue. Chrondroitin sulphate is a major constituent of cartilage, providing the structure, and glucosamine sulphate provides the joints with the necessary elements to repair damage caused by osteoarthritis or injuries. One attracts nutrients and the natural fluids needed to act as a shock absorber for the joints; the other holds these in place.
Sources: glucosamine and chondroitin are produced naturally in our bodies but a supplement can be beneficial after injury to prevent further damage and maintain the health of the joints.
Normal dosage: generally, a high dose - eg, 600mg of glucosamine sulphate three times a day - is taken for the first 14 days and thereafter reduced to a maintenance dose (600mg) once or twice a day.
Contradications: none known at recommended dose. However, if you're pregnant, a nursing mother or diabetic, consult your GP before taking these supplements. In diabetes, glucosamine may increase blood sugar levels.
continued
) I thought this would be of interest.How to take supplements
To ensure the supplements are well absorbed and not just flushed straight through the body, follow these tips:
Take supplements at room temperature with cool water. Hot drinks can destroy nutrients; iced drinks slow absorption.
Don't drink tea or coffee within 15 minutes of taking a supplement as they can interfere with nutrient absorption.
Take the supplement with or without food according to the following guide:
With food Without food With or without food
Fat-soluble nutrients (including vitamins A, D and E, all essential fatty acids and co-enzyme Q10): if your dosage involves more than one capsule/tablet a day, split the dose and take one dose with breakfast and one with lunch or an evening meal. Probiotics (such as acidophillus and bifidus bacteria): take first thing in the morning and/or last thing at night with, or in, tepid water. Herbs: may be best taken with or without food depending on the type. Consult your herbalist.
Amino acids: take 30 minutes before or after food. Minerals: the majority are best taken with food but some, such as zinc, are best taken on an empty stomach and last thing at night.
Types of supplements
Supplements are available in tablet, capsule, powder and liquid tincture form.
If you have difficulty swallowing tablets you can crush them.
If using capsules, try to obtain non-gelatin ones. Check the manufacturer's label.
Powders and liquids are particularly suitable for children, the elderly and anyone convalescing, as they're easily absorbed by the body.
Try to obtain supplements with the least amount of fillers, coatings and artificial colourings and those with natural, as opposed to synthetic, ingredients.
Dosages and RDAs
Exceeding recommended doses can be dangerous
Recommended dosages for nutrients should be followed carefully. With supplements it's not the case that more is better; exceeding recommended doses can be dangerous. However, therapeutic doses are usually significantly higher than official recommended daily allowances (RDAs).
RDAs have been compiled as guidelines for 'average' people, yet they vary from country to country and don't take account of individual needs.
Our lists contain the typical range of therapeutic doses used by nutritional therapists as well as RDAs and maximum recommended dosages for reference. Dosages for children are always much lower than for adults, and men may require slightly larger doses than women. If in doubt, seek advice from a nutritional therapist.
Minerals tend to interact with each other and other nutrients and toxins. It's important to take this into account when supplementing your diet. For example, zinc can interfere with copper and iron absorption.
Store all nutrients in a cool, dry place and safely out of reach of children. Always read the label and check with a qualified practitioner or your GP if you have any doubts.
Amino acids
Uses in the body: amino acids are the building blocks that make up protein; the types and order in which they occur are different for each protein. Vitamins and minerals can't perform their specific functions effectively if the necessary amino acids aren't present.
Sources: there are more than 20 amino acids and they're classified as either essential or non-essential. The latter can be manufactured in our body, but the former must be obtained from food. Essential amino acids include cystine, histidine, lysine, leucine and isoleucine, methionine, phenylalanine, threonine, tryptophan and valine. Their protein food sources include soya beans, peas, beans, grains, dairy products, poultry, fish and eggs. Non-essential amino acids include aspartic acid, alanine, glutamic acid, glycine, serine and tyrosine; they're synthesised in the body and obtained from food.
Normal dosage: individual amino acids can be taken in supplement form, but you should always seek professional advice as taking one as a supplement may affect the overall balance of the others and how they work together in the body.
Bioflavonoids
Uses in the body: assist with the uptake and use of vitamin C in the body and help to maintain the integrity of the walls of blood vessels. Some are also potent antioxidants.
Sources: this group of organic pigments (originally referred to as vitamin P) occur naturally in plants. They include anthocyanidins, rutin, quercetin, hesperidin, myricetin, nobiletin, proanthocyanidins, tangeritin, sinensetin, eriodictyol, kaempferol and heptamethoxy flavone. Dietary sources include citrus fruits (lemons contain the complete complex), green peppers, rose hips, buckwheat (a particularly good source of rutin, which helps combat high blood pressure and bruising), broccoli, tomatoes, nettles, cherries, grapes and berries.
Therapeutic uses: supplementation may be useful for people with varicose veins, nosebleeds, bleeding gums, hemorrhoids, bruising, menstrual problems, cold sores or anemia (since they also aid iron absorption), or those who wish to maintain healthy blood vessels.
Normal dosage: normally taken as a bioflavinoid complex together with vitamin C. Typical ratio is around 500mg vitamin C to 200mg bioflavonoids, taken once or twice daily with food.
Contradications: none known at recommended dose.
Note: if you go for surgery, notify your doctor if you're taking bioflavonoids as their presence can interfere with some medical tests.
Co-enzyme Q10
Uses in the body: co-enzyme Q10, or ubiquinone (meaning 'everywhere'), is a vitamin-like substance that exists in cells and is essential for the health of all the tissues and organs of the body. It plays an important role in metabolism, helping to release energy from food, and in the release of physical energy.
Sources: it's found in some foods, but is difficult to extract, and is also made in the body.
Therapeutic uses: supplementation is often recommended to people who are obese, lacking in energy or on cholesterol-lowering medication. Research has shown that these people all have lower than normal levels of CoQ10 in their tissue cells.
Normal dosage: 10mg to 100mg a day, taken with food.
Contradications: not to be taken by pregnant women or while breastfeeding.
Digestive enzymes
Uses in the body: there are more than 20 digestive enzymes, which are broken down into three types: those digesting proteins, those digesting fats and those digesting carbohydrates.
Sources: enzymes occur naturally in raw and 'living' foods, but are destroyed in the cooking process.
Therapeutic uses: normally, enough enzymes are produced in the body to digest all the foods we eat. However, smokers, those with a high intake of alcohol, the elderly and the chronically sick all produce fewer enzymes which, over time, impairs the digestive process. In such cases, an enzyme supplement may be helpful.
Normal dosage: generally, supplements are used that combine various different types of enzymes. These are taken before each meal for a period of time. It's best to have a practitioner monitor their use and advise on what adjustments may be necessary.
Contradications: none known at recommended usage.
Essential fatty acids
Uses in the body: vital in metabolism, formation of cell walls and tissue repair. They play an important role in maintaining the health of the heart, liver and brain. A deficiency of EFAs can result in dry skin, allergies, skin conditions such as psoriasis, PMS, menopause, and poor hair and nails.
Sources: since the body can't manufacture EFAs, they must come from the diet. There are two types:
Omega-3 - derived from linolenic acid and found in flaxseed oil, rapeseed oil, soya beans, walnuts, cod liver oil, herring, sardines and mackerel. The body needs about 2g a day.
Omega-6 - derived from linoleic and archidonic acids and sourced from olive, sunflower, corn, evening primrose and starflower (borage) oils. The body needs 4g a day.
Normal dosage: the best way to take EFAs is in a combined supplement or bottled oil that has omega-3 and omega-6 in the correct ratio. Some fish oil supplements have been found to be contaminated with heavy metals and other substances; organic plant oils, which are even richer in EFAs than fish oils, are a good alternative. These oils must be kept cool and can't be heated for cooking. They're best taken drizzled over salad or pasta, mixed in juice or taken as capsules.
Contradications: none known at recommended dosage. However, evening primrose oil should be avoided by epileptics or those taking drugs for schizophrenia.
Glucosamine and chrondroitin
Uses in the body: provide the essential elements your body needs to maintain healthy joints and connective tissue. Chrondroitin sulphate is a major constituent of cartilage, providing the structure, and glucosamine sulphate provides the joints with the necessary elements to repair damage caused by osteoarthritis or injuries. One attracts nutrients and the natural fluids needed to act as a shock absorber for the joints; the other holds these in place.
Sources: glucosamine and chondroitin are produced naturally in our bodies but a supplement can be beneficial after injury to prevent further damage and maintain the health of the joints.
Normal dosage: generally, a high dose - eg, 600mg of glucosamine sulphate three times a day - is taken for the first 14 days and thereafter reduced to a maintenance dose (600mg) once or twice a day.
Contradications: none known at recommended dose. However, if you're pregnant, a nursing mother or diabetic, consult your GP before taking these supplements. In diabetes, glucosamine may increase blood sugar levels.
continued
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