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What You Need To Know Before You Supplement
By now, it is a well accepted fact that the average American diet is often
lacking in nutritional substances the body needs for optimal health. Even the
American Medical Association has reversed itself in recent years and now
recommends that all Americans should supplement their diets with the vitamins
and minerals. As a result, an enormous industry has taken root. According to
current FDA estimates, Americans today spend in excess of $12 billion annually
on 25,000-30,000 various dietary supplements. Literally tens of thousands of
retailers have begun to market nutritional substances through various means -
the internet, television infomercials, direct mail, catalogs and a
proliferation of retail outlets. Everywhere you turn, it seems, there's another
nutritional supplement promising to solve whatever health problem is currently
in the public consciousness. In light of so many choices and so many claims,
how is it possible for an individual to choose the best supplements to take?
How You Feel Depends On What You Know.
The answer, of course, is knowledge. In fact, there is no substitute for
factual information (as opposed to advertising claims) when it comes to
navigating a sensible course of action through the vast sea of available
choices. At the same time, however, good information about supplements is not
always easy to come by. FDA regulations (namely the Dietary Supplement Health
and Education Act [DSHEA]) prohibit supplement manufacturers from claiming that
their products "cure, mitigate, treat, or prevent" any disease or illness.
Their claims can only be limited to general statements. The result is that many
worthwhile nutritional supplements are marketed without scientific research.
Advertising and labels are often vague and misleading. People have to depend on
clerks in health food stores, personal trainers, and company sales reps to give
them advise regarding the benefits and dangers of nutritional supplements. This
information can be helpful, but just as often, it is biased, incorrect and
confusing.
Start With The Basics.
Clearly, the best solution for the individual consumer (you!) is to acquire a
firm understanding of supplements, nutrition and related health issues. Without
such knowledge, making good choices in the face of so much competing
information is virtually impossible. A good first step in acquiring this
knowledge is to understand what nutritional supplements are. Following are some
basic definitions of the four classes of commercially available supplements
(also called nutraceuticals) - vitamins, minerals, trace minerals and herbs.
Vitamins
Vitamins are organic compounds the human body needs for growth, health,
reproduction and the maintenance and control of biological functions and
processes. Usually found in the foods we eat, vitamins can also be man-made.
Synthetic vitamins generally work in the body the same way that vitamins from
natural sources do. Vitamins come in two forms: fat-soluble and water-soluble.
Fat-soluble vitamins are those found in the fatty portion of cells. The body
processes and stores them the same way it does fat. Fat-soluble vitamins are
also not absorbed by the body unless there is some form of fat present in the
digestive system, so it's best to take them after a meal. Vitamins A, D, E and
K are all fat-soluble vitamins. Water-soluble vitamins are found in the watery
part of cells in the body. They are necessary for growth and maintaining life.
These include the "B" vitamins (Thiamin, Riboflavin, Niacin, Vitamin B6,
Vitamin B12), Biotin, Choline, Folic Acid, Pantothenic Acid, and Vitamin C are
all water-soluble vitamins.
Minerals
Vitamins are important, but they are basically useless without minerals.
Vitamins cannot be assimilated without the aid of minerals. And though the body
can manufacture a few vitamins, it cannot manufacture a single mineral.
Minerals originate in the Earth and cannot be made by living systems. All
tissues and internal fluids of our body contain varying quantities of minerals.
Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and
nerve cells. They are vital to overall mental and physical well-being. Minerals
act as catalysts for many biological reactions within the body, including
muscle response, the transmission of messages through the nervous system, the
production of hormones, digestion, and the utilization of nutrients in foods.
Plants obtain minerals from the soil, and most of the minerals in our diets
come directly from plants or indirectly from animal sources. Minerals may also
be present in the water we drink, but this varies with geographic locale.
Minerals from plant sources may also vary from place to place, because soil
mineral content varies geographically.
Trace Minerals
Trace minerals are minerals that occur in tiny amounts but still play a key
role in health maintenance and disease prevention. Like other minerals, they
are essential in the assimilation and utilization of vitamins and other
nutrients. Trace minerals aid in the digestion process and provide the catalyst
for many hormones, enzymes and essential body functions and reactions. They
also assist in replacing electrolytes lost through heavy perspiration or
extended diarrhea and protect against toxic reaction and heavy metal poisoning.
Herbs
Herbs are plants. Plant-based medicinals are the predecessors of modern
pharmaceutical remedies. For centuries, certain plants and plant extracts have
been used to treat and prevent a wide variety of human illnesses. Many are
still used successfully by indigenous cultures worldwide and by "alternative"
medicine practitioners in the West. Today, herbal supplements are enjoying a
rebirth in popularity as effective and inexpensive alternatives for longevity,
human performance, and preventative measures for many illnesses.
Where (And How) To Learn What's Right For You.
Fortunately, there are many excellent sources of reliable and scientifically
accurate information about nutritional supplements for those who are willing
and/or have the time to investigate. However, some sources are more accurate
than others. And some should not be trusted at all. Here's a brief look at some
of the most common:
The public library
- An excellent source of books and periodicals on every subject relating to
human health and nutrition. Your librarian should be able to help you find what
you are looking for.
Nutritional and health journals
- Published by professional, educational and scientific organizations. If you
do not have access to printed copies, the library or world wide web can put you
in touch with much excellent material.
Trade publications
- Published for specific industries, and supported by advertising from
companies in those industries. Editorial is often biased toward those companies
who spend the most on advertising.
Television infomercials and other forms of paid advertising
- Sometimes helpful, sometimes not, infomercials and paid advertising are meant
to sell, not to inform. Depending on the company that produces it, paid
advertising can be truthful or completely misleading. Be skeptical.
Product packaging
- Usually an excellent source of content information; i.e., the components of
the product in the package - but for legal reasons a poor source of information
on what the product is good for.
Healthcare practitioners and pharmacists
- Generally excellent sources of information about supplements and health in
general. However, physicians and pharmacists have more educational background
in pharmaceuticals than in natural supplements. Note: Your doctor should always
be the primary source of information relating to our health.
Alternative healthcare practitioners
- Generally an excellent source of knowledge, but be careful; there are some
charlatans out there.
Word of mouth
- This kind of information is as good or reliable as the person giving it. Know
your source.
Scientific testing
- Perhaps the most accurate source of information about an individual's state
of health and nutritional needs. There are a number of reliable
laboratory-conducted individual tests (including those employed by MyVitaminsRX)
that use urine, blood or saliva samples to determine nutritional
deficiencies and recommend nutraceutical therapies. Costs and effectiveness can
vary widely, however. Consult a trusted healthcare provider for guidance.