Vitamins & Supplements The Basics
VITAMINS & SUPPLEMENTS: THE BASICS
Most of my patients are aware by now of my commitment to nutrition and nutritional supplements as one way of staying healthy. I often ask patients if they’re taking vitamins. Some say yes, I take vitamin C or yes, I take Fish Oil or vitamin B. Others admit they’re taking a One-A-Day such as Centrum. Sadly, many of the One-A-Day’s ingredients are synthetic and can actually be detrimental to our health. Also a One-A-Day type vitamin would need to be the size of a golf ball in order to contain the proper balance of nutrients. So here are some basic rules concerning supplements.
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RULE #1… Take a good baseline multivitamin, one that consists of a minimum of two capsules twice a day, (capsules are absorbed better than tablets.) My multivitamin consists of a packet of eight capsules that I take with my first and last meals of the day. None of the ingredients are synthetic, insuring I’m getting the right amount and quality of minerals, enzymes, phytochemicals, and vitamins in the proper balance. Now that you’ve given your body a baseline of supplemental nutrition you can start targeting individual problems.
Rule # 2… Since inflammation is the source of many, if not all medical problems, adding anti-inflammatory supplements can be beneficial. Ginger, curcumin, fish oil, magnesium and other anti-inflammatories can help reduce the fires that create aching joints and other inflammatory diseases.
Rule # 3…Take the four major Antioxidants: vitamin C, Alpha Lipoic Acid, Coenzyme Q10, and Natural vitamin E. They neutralize free radicals which are toxic, potentially life-threatening substances produced by stress, synthetic medicines, pesticides, contaminated foods, meat, milk, synthetic sugars, hydrogenated oil and MSG, to name just a few. The antioxidants work synergistically, each recycling and enhancing the activities of the other. If you’re missing a gallbladder then you will have a hard time absorbing the fat soluble vitamins (vitamin A, vitamin D, vitamin E, coenzyme Q10, and others). Bile, produced by the gallbladder, is no longer present in sufficient quantity to absorb the fat soluble vitamins. Taking bile salts which are available over the counter can solve this problem and allow you to absorb the fat soluble supplements. Generally, most vitamins are best absorbed with the largest meals of the day since fat is essential in the absorption of many.
Rule #4… It’s best to spread out ADDITIONAL minerals (Calcium, Magnesium, Zinc, Copper, etc. ) throughout the course of the day rather than taking a handful at once. Cells have only so many mineral- receptor sites. Once they’re saturated, nothing else can be absorbed. So spread minerals out throughout the day. Remember also, it’s not a good idea to take only a single vitamin or mineral. Our bodies want to stay balanced, which means that if you load up with any one item, mineral especially, the body in trying to balance that mineral, will draw out other balancing-minerals from your bones for example, thereby depleting bones from a necessary component. So, if we load up with magnesium which is essential for our health and don’t take any calcium, boron, phosphorus, potassium and so on, we’re actually upsetting the apple cart. Therefore it’s essential to take a balanced formula.
Rule #5…Cheetos, Diet sodas, and Twinkies are NOT vitamins…sorry
Stay Well, Bill Ardito DDS – Sunshine Dentistry AZ