Global Courant
While diet and nutritional supplements are generally considered safe and certainly part of an overall self-care regimen, it’s smart to have a nutritional guide to help you get the most benefits from a diet and nutrition program. You can consult a doctor, a nutritionist or even the Internet. But you can’t always find a qualified person, let alone pay their fees. That’s why I’ve put together a quick guide to get you started. It is based on both science and common sense.
For best results, eat healthy. No amount of nutritional supplements can take the place of a diet of nutritious foods or (ideally) organic whole foods. Make your food fresh and whole. Be careful not to overcook your food, as high temperatures can destroy the nutritional value of even the healthiest foods. Steam, fry or lightly fry to keep the vitamins and minerals in the food intact. Understand the macronutrients – carbohydrates, proteins and fats – to know what they do for your body and the importance of each in building your body’s tissues. You can learn which carbohydrates are necessary for energy and health, which proteins are best for strong muscles and how important healthy fats are in your diet.
Read the label. Since not all brands of nutritional supplements are the same in terms of quality, effectiveness and price, it is important to know the quality of the brand you buy. By reading the label of the supplements you buy, you can determine their dosage range and determine whether or not the supplements also contain fillers, binders, and other additives with no nutritional value that you may be allergic to or sensitive to, such as sugars or gluten. (Generally safe additives include alginic acid, cellulose, calcium or magnesium stearate, dicalcium phosphate, gum acacia, and silica.) Labels also usually include instructions for how best to consume nutrients to optimize their effectiveness. Reputable companies typically list all ingredients in their nutritional formulas and, upon request, are usually willing to provide more information about their efficacy as well. Consider liquid isotonic supplements for maximum bioavailability and absorption. They have the same pressure as your body’s fluids, which allows your digestive system to perceive them as “predigested” and quickly move them to the intestines where absorption occurs quickly.
Know when and how to take your supplements. In general, vitamin and mineral supplements are best taken with meals or 15 minutes before or after eating to aid their absorption. This is especially true for fat-soluble vitamins, which should ideally also be taken during the meal of the day with the highest fat content. In general, however, most vitamin and mineral supplements are best taken with the first meal of the day. Isotonic supplements are best taken on an empty stomach, with the exception of vitamin B12. It is best absorbed with food so that the stomach can produce the intrinsic factor that makes absorption possible.
If you are taking high doses of vitamin C and vitamin B complex, take them in divided doses throughout the day, rather than all at once. They are better absorbed and give your body a “drip” throughout the day. For energy, consider an energy drink packed with B vitamins and amino acids, but without the caffeine that makes people crave sweets and get jittery.
Beware of “megadosing.” Certain nutrients, including all fat-soluble vitamins and certain minerals and vitamin B complex, can be toxic in high doses. To avoid the risk of toxicity, do not take high doses of nutrients unless you do so under the guidance of a physician trained in their use. The only exception to this rule seems to be the new evidence surrounding vitamin D. As a fat-soluble vitamin, the health professional has been wary of large doses. However, recent science reveals that many of us are extremely vitamin D deficient. Our indoor lifestyle and restricted diets make us very susceptible. Doses of 5,000 to 10,000 IU are now commonly used without adverse effects.
Watch for any reactions after supplementation. If you experience nausea or other side effects after taking any supplements, stop taking them immediately. In many cases, such reactions are due to excessive dosages or symptoms of detoxification caused by supplementation and will resolve once supplementation is discontinued. But if symptoms persist, seek medical attention. Isotonic liquid supplements rarely cause these symptoms because they do not contain binders and fillers.
Consult a physician before mixing supplements with medications. While most supplements taken in moderate doses are generally safe, certain nutrients may be contraindicated when used with prescription medications. For example, iron tablets should not be taken when taking antibiotics. To ensure safety, always consult a nutrition-focused physician before beginning any supplementation program.
Be consistent. Infrequent use of nutritional supplements provides little or no benefit, as the benefits of diet and proper nutrition are cumulative and increase over time. By following a daily supplementation routine, you can ensure that your body regularly receives the nutritional support it needs to properly perform its many functions.
Guidelines for the use of nutritional supplements
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