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How do I know which manufacturers
of dietary supplements are reputable? |
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| Find out from the company you are
purchasing product from where their product is made. Do they manufacture
themselves or is the product contract manufactured and packed off
by themselves. Speak to the person in charge of quality control procedures.
Find out their qualifications and find out to what lengths the company
goes to ensure the quality of their products. How much is spent and
how many people are employed to carry out quality control procedures.
Find out what back up services this company provides. Are there experts
available to advise you if you have problems. Are your questions dealt
with promptly and thoroughly. |
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When is the best time to take
my dietary supplements? |
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| Most supplements are best taken straight
after a meal. Because they are concentrated they should be mixed with
food in your stomach. Herbs are best taken 20 minutes before a meal
if taken to improve digestion or otherwise 20 minutes after meals.
Amino acids should be taken between meals for increased absorption.
Minerals such as Calcium and Magnesium, which have natural relaxing
properties, are best taken with water or fruit juice on an empty
stomach before bed.
If you require Calcium, Iron and Zinc, take all 3 at separate meals
to avoid competition for absorption.
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Where should I store my dietary
supplements? |
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| Store them in a cool dry place below
30°C. Do not refrigerate as moisture can adversely affect stability
of tablets and capsules. Do not throw away the moisture absorbing
sachet present in the bottle until the product is finished. |
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When the directions say take
2 or more tablets daily can I take them all at once?
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| Do not take them all at once. Take
them in divided doses up to 3 times daily to ensure a regular level
is present in the blood. |
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What is meant by RDA or RDI
and how applicable is it to good health? |
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| RDA refers to 'Recommended Daily
Allowance' and RDI 'Recommended Daily Intake'. The first RDA's were
developed in the USA in 1941 by the Food and Nutrition Board of the
National Academy of Sciences. The USA Government faced with entering
World War II and anticipating food rationing and problems with food
supplies to the armed forces, wanted to ensure proper nutrition within
a limited availability of food, avoiding deficiency diseases such
as scurvy, pellagra or beriberi.
RDA's are a broad guideline for measuring adequate national dietary
intakes and the overall nutritional status of the whole population
and vary from country to country. They should not be confused with
individual requirements which have many variables such as those
brought about by illness, e.g. arthritis, asthma, eczema, diabetes,
heart disease, etc; vegetarians, vegans, medication users, heavy
alcohol users, smokers, pregnant or breastfeeding, teenagers who
have not completed their own growth process and those who have injuries
or are overcoming surgery.
Although the use of RDA's have almost eliminated deficiency diseases
such as scurvy, beriberi and pellagra, it is not a good measure
of the health of the population as it does not take into account
an individual's needs.
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Why are dietary supplements
important? |
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Vitamin and mineral deficiencies adversely affect our health. Initially,
the deficiency reduces our tissue stores leading to reduced enzyme
activity and causing abnormal metabolism as vitamins and minerals
are essential for enzyme activation. As the deficiency progresses
there can be unspecific changes occurring such as reduced immunity,
fatigue, or changes in behaviour such as irritability or depressed
feelings. Ultimately classical deficiency signs and symptoms occur
such as broken blood capillaries, easy bruising, bleeding gums (Vitamin
C) and if deficiency continues physiological changes resulting in
death can occur, as occurred in scurvy. Today it is rare to see
cases of scurvy because most people get some Vitamin C in their
diet. However, it is not uncommon to see clinical signs occurring
as a result of insufficient Vitamin C as caused by reduced dietary
intake of fresh fruit and vegetables or as a result of increased
need for Vitamin C caused by smoking or medications such as Prednisone.
Not only do our food choices affect our nutrient intake, but also
agricultural methods, food storage, processing and meal preparation.
Our lifestyle choices e.g. smoking, alcohol or endurance sports
as well as the presence of any health condition or regular use of
medication, e.g. contraceptive pill, affect our particular need
for specific vitamins and minerals.
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Is it ok to take dietary supplements
with medication? |
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| Supplements provide vitamins and
minerals normally found in food. Some medications increase the need
for specific nutrients, particularly Vitamin C, folic acid or B Complex
and liver supporting herbs such as Milk Thistle. There are occasions,
however, when supplements interfere with some medications e.g. taking
calcium, magnesium, iron or other minerals with the antibiotic tetracycline.
You should also avoid nutrients or herbs that have blood thinning
effects such as Vitamin E, Omega 3, Co Enzyme Q10, Horse chestnut,
Sweet clover (mellilotus), Ginkgo biloba and high dose Garlic or Ginger,
if taking anticoagulants such as warfarin.
Adverse drug-nutrient interactions are actually quite rare and
the over-whelming majority of interactions are positive. Drugs like
sulfasalazine used to treat colitis or rheumatoid arthritis deplete
folic acid. Aspirin depletes Vitamin C and folic acid, diuretics
deplete minerals and the contraceptive pill depletes the B Complex
vitamins and a range of minerals. The list is extensive so finding
a doctor who can give you advice on both conventional and nutritional
medicine, or seeing a naturopath or checking with your pharmacist
that what you are taking wont interfere with your medication is
advisable. If none of these options are helpful contact the company
whose products you are taking and request the appropriate information.
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When I take several dietary
supplements together how can I be sure that I am not taking
too much of certain vitamins and minerals? |
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| Vitamin A, D and Selenium taken in
excess are the most likely to cause toxicity. When combining products
ensure you (adults) do not take more than the following on a daily
basis:
Vitamin A (retinol) 3000mcg (10,000 iu)
Vitamin D 25mcg (1,000 iu)
Selenium 200mcg (the limit per tablet in NZ is 150mcg, however there
is no evidence of toxicity at 200mcg daily or less per adult dose)
We also recommend you do not exceed the following on a daily basis:
Copper 5mg
Iron 24mg (unless anaemic or low iron stores)
Zinc 15mg
It is advised that men should not take iron tablets unless diagnosed
by a blood test to be low in iron.
Vitamin A supplementation during pregnancy should not exceed 2500iu,
as high dose Vitamin A has been shown to cause foetal abnormality.
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If I can't swallow tablets
can I crush them? |
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| Tablets can be crushed and capsules
can be cut, the contents squeezed out and blended with fruit juice
and fruit if you have difficulty swallowing supplements. |
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Are dietary supplements best
taken with food or can I use water to swallow?
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| Dietary supplements are best taken
just after a meal with either water or fruit juice. |
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How do I know dietary supplements
work? |
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| It has long been thought that dietary
supplements are not needed by people who eat varied diets. However,
in the past 10 years there is increasing nutritional research showing
the potential benefits of nutrients above the RDA's in reducing the
risk of diseases not recognised as classic deficiency diseases, e.g.
Calcium 1000mg-2000mg: Slows the decline of bone density reducing
the risk of osteoporosis [1].
[Calcium RDA is 800mg]
Folic Acid 400mcg+: Before conception and in early pregnancy decreases
the risk of baby developing neural tube defects, e.g. spina bifida.[1]
Vitamin E 400iu daily or greater, significantly decreased low density
lipoprotein (LDL) cholesterol oxidation in blood compared with 200iu
or less of Vitamin E which showed no such effects.[1]
Vitamin E 400iu-800iu daily showed a significant decrease of non
fatal heart attacks in people who were at high risk.[1]
[Vitamin E RDA is 10iu]
Selenium 200mcg daily significantly decreased total incidence and
lung cancer deaths and total colorectal and prostate cancer incidence.
[1]
[USA RDA is 70mcg. No NZ RDI has been established]
[1] Vitamins and Minerals: efficacy and safety -
John N Hathcock. American Journal of Clinical Nutrition. 1997:66:427-37
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How long should I take dietary
supplements for? |
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| The length of time you will require
dietary supplementation depends on the reason you are taking them,
e.g. if your diet is deficient in iron, you will require iron supplementation
until your blood tests are normal. After which time if you have increased
your intake of iron containing foods, ongoing supplementation won't
be necessary.
However, if you are on medication that effects nutrient levels
or you have a specific health problem, ongoing supplementation maybe
beneficial. If you have any doubts about what you are taking, we
suggest you consult a naturopath or contact the company whose products
you are taking.
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Why does my urine turn bright
yellow when I take multivitamins? |
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| This is due to the presence of the
B-Complex Vitamin riboflavin. It is a sign that your body is absorbing
the B vitamins well and that any excess to your needs is passing out
in your urine. |
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