msjones Posted March 15, 2011 Share Posted March 15, 2011 :confused: I haven't taken vitamins for years but want to start. I went to my nearby natural foods store and the selection was completely overwhelming and looked very expensive. I just want to start with a basic daily vitamin supplement. Can any one recommend a good brand? Are the drug store supplements the same as the natural food store supplements? (I can't see how a natural/organic vitamin would differ from a regular drug store vitamin, but I'm completely clueless.) Also, vitamin D....people keep telling me I should take it. Any thoughts? Or, could anyone suggest some links to reliable information about supplements? Or, just tell me if I'm making this more complicated than it really is. ;) Quote Link to comment Share on other sites More sharing options...
rdolphingirl Posted March 16, 2011 Share Posted March 16, 2011 Deciding on vitamins can be very confusing, and sorting out the different forms, and levels is complex! This is what I take (as a multi, I take way more then just this) and where I get it : http://www.swansonvitamins.com/PEL006/ItemDetail?n=0 As for taking vitamin D ... you are likely being told this because of the many health benefits of taking extra D-3. Here is a site explaining it better : http://www.vitamindcouncil.org/ HTH, Quote Link to comment Share on other sites More sharing options...
HiddenJewel Posted March 16, 2011 Share Posted March 16, 2011 I always suggest starting small with a good quality whole foods multi. I have taken Eusana (my favorite but very spendy), Rainbow Light, SuperMoms, and currently take Nature Way's Alive! You will also find better pricing at places like iherb.com, vitacost.com, or luckyvitamin.com. Now I may be way off on what good quality is but that is what we take here. I do know that you want to look for whole foods. That way you are getting the vitamins and minerals in a synergistic form which works best in your body. With synthetic vitamins you are getting individualized substances which are not as absorbable or as useful to you. My tendency is to start taking too many things and then I get burned out. So I have gone back to just a multi for most of my family. rdolphingirl-I like the looks of those LifeEssence ones. Quote Link to comment Share on other sites More sharing options...
rdolphingirl Posted March 16, 2011 Share Posted March 16, 2011 I always suggest starting small with a good quality whole foods multi. I have taken Eusana (my favorite but very spendy), Rainbow Light, SuperMoms, and currently take Nature Way's Alive! You will also find better pricing at places like iherb.com, vitacost.com, or luckyvitamin.com. Now I may be way off on what good quality is but that is what we take here. I do know that you want to look for whole foods. That way you are getting the vitamins and minerals in a synergistic form which works best in your body. With synthetic vitamins you are getting individualized substances which are not as absorbable or as useful to you. My tendency is to start taking too many things and then I get burned out. So I have gone back to just a multi for most of my family. rdolphingirl-I like the looks of those LifeEssence ones. :iagree::iagree::iagree: Thanks ... its taken me MANY hours of research to settle on these... I also take too many it seems at times, and sometimes burn out and drop back to just my multi for a time. Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 very expensive. I like vitacost.com and amazon for better prices and reviews. Are the drug store supplements the same as the natural food store supplements? Generally, no. You do get what you pay for. WHAT I LIKE TO AVOID Many “one-a-day” formulas - Theragram-M, Geritol, Centrum usually: • Have such long ingredient lists (a red flag for me!) with synthetic coloring, waxes, and other undesirable ingredients – this is my main reason for avoiding them • Are too low in potency – most one-a-day formulas cannot possibly give you high enough potencies of nutrients. There simply isn’t enough room to pack a lot of nutrients into a single capsule. Do be aware that a good multivitamin and mineral formula requires that you take it in larger quantities – from 3-6 capsules daily. This may seem like a lot, but it’s not. When it comes to herbs, and often minerals and vitamins, most of the time, the quantity and potency is so very, very low, that it really isn’t going to do anything much at all. I prefer to research all the brands and see which has the highest dosage, or I have found that I may need to double or triple the dose. I have to admit that due to financial constraints, I seldom do this these days, unless I'm focusing on a specific health concern. I do believe that nutrition (healthy diet) is first and foremost. • Are often poorly absorbed As Peela here once told me, anything that is multi-marketed. Supplements from multi-marketed companies are obviously going to cost much more. The supplements may be good, but remember that you’re paying for a wealth system that may play on people’s greed. :glare: Any supplement (usually they are minerals) that has the word “oxide”. The oxide form of any is the cheapest source of that mineral. Most of the cheaper brands include oxide to cut down on costs, but these brands do our bodies no good, since they’re barely absorbed. Any supplement that has vitamin E as dl-alpha – dl-alpha is synthetic and junk. Any supplement that has calcium carbonate – ditto, as above Most brands at Walmart, Costco, etc. But this doesn’t always apply. Some brands at these larger stores are fine. You'll have to do your own research to know. Just because the supplement is sold at Walmart or Costco does not that it’s necessarily bad. You need to look at the ingredients. are the same. WHAT I PREFER Bio-available when possible – these are best absorbed. Many bio-available forms are patented and identified on the label. Anything with a short ingredient list – no soybean oil, no sugar, starches, colorings, soy, etc. – the less things in it, the better! With vitacost, you can click on side bar buttons to say that you're looking for something without soy, etc. Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 MY ABSOLUTE FAVORITE – IF I COULD If I lived in the U.S., I would try my utmost to get as much as I could from Standard Process - which you have to buy from a chiropractor/nutritionist/etc. Standard Process is wonderful. But they don't have every single supplement. They're very specialized. AFTER THAT I prefer searching for good brands on vitacost or amazon – reading reviews, and looking at brands. The following are brands that I like and trust: Carlson’s Nature’s Way Twin Labs KAL Enzymatic Therapy Solgar Source Naturals Rainbow Light Solaray NOW UniKey (do a google search) New Chapter Organics Brands I've heard good things about, but have not yet tried, and don’t yet know enough about: Darwin’s Gaia Herbs Health from the Sun Jarrow Member’s Mark Metagenics Nature’s Plus Nordic Naturals Pure Encapsulations Puritan’s Pride Shaklee Trace Minerals Research Vitamin World Zone Perfect Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 B COMPLEX Any good multivitamin or B Complex needs to have at least 10 mg of B vitamins. It's a red flag if the B vitamins are at very low levels. When lower than 10 mg, they’re insignificant and unhelpful. VITAMIN C Best if taken as Ester-C – this is a patented form of bio-available vitamin C CALCIUM I think there is a very big difference not only in the brand but the type of calcium you use. The major types of calcium are: Carbonate, Citrate and Bone Meal. 1. Calcium carbonate (also found in coral calcium) is the hardest calcium compound for the human body to break down and absorb. You’ll find it in a lot of supplements because it’s inexpensive. The Carbonate (like Tums) is basically like taking chalk board chalk. It may alkalize your body, but it does almost nothing for your bones. 2. Calcium citrate is slightly better than calcium carbonate, since minerals need an acidic base to break down and get used. It is a little bit more bio-available, but still not the best. 3. Bone Meal is the best source for bones and has one of the highest bio-availabilities. Just make sure it's from a clean source, and the animals it came from weren't given hormones or antibiotics. KAL from New Zealand is good and I get it from vitacost or amazon. 4. You can also get an herbal calcium source that is also bio-available and easily absorbed. CHROMIUM PICOLINATE ChromeMate is a bio-available form of chromium picolinate. COPPER Try to avoid multivitamins with copper. Research has shown that even tiny traces of copper from water pipes can lead to heart disease, as well as diabetes and Alzheimer’s. Over time, even small traces of copper can contribute to the production of excess damaging oxidant radicals. The study recommended that anyone over 50 should avoid supplements containing copper (and iron – more info on iron below). A good form of zinc will lower copper levels in the body. Copper overload can also cause: Depresssion Fatigue Food Cravings Poor Liver Function Weight Gain Yeast Infections Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 VITAMIN D3 Vitamin D helps everything—your bones, your immunity, your emotional well-being, your mind; it even helps prevent cancer. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency VITAMIN E If any multi or Vitamin E supplement has dl-alpha, rather than d-alpha, I stay away from it. D-alpha is the good and natural kind. Dl-alpha is synthetic and not processed by the body. FISH OIL Make sure to get a good, high-quality fish oil – such as Carlsons’s. You want to avoid fish oil that may come from polluted sources or that may be high in mercury. Other good brands are Nordic Naturals, Enzymatic Therapy, and Metagenics. Fish Oil is good for your heart partially because it decreases blood clotting and reduces blood pressure. If you have high blood pressure, high triglycerides, or other signs of heart disease, 3-5 grams may be helpful. Talk with your doctor or pharmacist if you’re taking medications to make sure there are no negative interactions. Fish oils thin the blood just like aspirin, gingko biloba, and garlic. You don’t want to thin your blood so much that it causes bleeding. For all others, 1 gram (1,000 mg) is fine. Stop taking fish oil and any EPA supplements 2 weeks before surgery – as well as possibly avoiding a fish dinner the night before any surgery. Do not take fish oils if you are on any blood thinner. GLUCOSAMINE The cheaper glucosamine hydrochloride form is totally useless. Only glucosamine sulfate has been scientifically shown to have any efficacy whatsoever. But, glucosamine HCI is really, really cheap IRON I prefer to avoid iron in supplements. I always take iron-free multis and try to get my iron from natural sources instead. If you want natural iron alternatives, there are some supplements. I can share info on that. Stored iron normally increases as we age, and accumulates in the body after menopause and may increase women’s risk for arthritis, cancer, heart disease, and stroke. Iron supplements may be used by tumors to promote their growth. Since it oxidizes, if you take too much supplemental iron, it can lead to cancer. If you have had cancer, or if there is a high incidence of cancer in your family, you may want to take a formula without added iron unless a blood test determines that you are iron-deficient, in which case, natural sources may be far superior. Iron supplements should also be avoided if you have arthritis. Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 MAGNESIUM Magnesium is a key mineral that many are deficient in. Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. Magnesium and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). If I see these in a multi, I avoid it. Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. MUSHROOM EXTRACT Look for a formula that combines the immune-boosting and anticancer properties of reishi mushrooms, the blood-sugar balancing and cancer-fighting properties of the maitake mushrooms, and the cholesterol-lowering abilities of the shiitakes. Fungi Perfecti is very good, but expensive, however. PROBIOTIC Any probiotic you take should contain at least 1-5 billion colony-forming units (CFUs). Good probiotics include: Dr. Ohhira’s Probiotics 12 PLUS is known to be the one of the strongest, most effective probiotics Udo's Choice Adult's Probiotic – 12-36 billion CFUs New Chapter Organics Probiotic All-Flora – 8 billion CFUs Jarrow Formulas Enhanced Probiotic System, Jarro-Dophilus EPS – 5-20 billion CFUs Puritan's Pride Probiotic Acidophilus – 3-9 billion CFUs Jarrow Formulas femdophilus – 5-10 billion CFUs Advocare Probiotic Restore – 2-4 Billion CFUs Kyo-Dophilus – 3 billion CFUs Nature’s Way Probifia Pearls Enzymatic Therapy Acidophilus Pearls Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 ZINC L-OptiZinc is a patented form of bio-available zinc THE MOST IMPORTANT SUPPLEMENTS – in my personal order of preference – this may vary for each person, of course! – these are my top if $ is a concern Fish Oil Vitamin D3 Magnesium Probiotic Green Magma (or other high-quality green drink – if you don’t juice veggies regularly) and/or Capra Mineral Whey – these are important, very, very important to help balance our body’s pH – a healthy pH is essential for overall health. My husband refuses to touch the Mineral Whey. I love it, however. Since I juice veggies often, we don’t need Green Magma very much. On days that I have little time for juicing, we take the Green Magma. Mushroom Extract A good multivitamin/mineral formula Peela also once wrote that, overall, most of us are far more deficient in minerals than we are in vitamins. When budget is a concern, as it for most of us, focus much more on minerals and a healthy diet, than lots and lots of vitamins. TIPS ON TAKING THEM My naturopath friends have always told me is that it's good to take 2 days off most or all of your supplements every week, preferably any two days that are back-to-back. So, if you need to take them on weekends. Fine. You could try skipping them on any other 2 days of the week. Another thing I do, based on what I have read and played around with - is take a break from some supplements for an entire month. Not all. Just some. They work so much better for me, when I get back on them - 5-HTP, Melatonin, even probiotics, whatever you want or think that your body could do well to take a break from in order to be more effective. The body sometimes becomes overly efficient and not challenged by supplements. That’s why taking a break and going back on them, in my opinion and experience, helps them to become much more effective. Quote Link to comment Share on other sites More sharing options...
msjones Posted March 16, 2011 Author Share Posted March 16, 2011 Whoa. Thanks for all the info! I've taken some notes from these suggestions and will be braving the natural food store again today. I'm a healthy weight, exercise daily and eat well. I have no big health concerns. But I've been learning more about non-traditional approaches to health care and supplements seem to play a big role. But, holy moly, I didn't know where to even begin. How do you know who to trust or believe? I don't even want to go into one of those supplement stores at the mall. And the prices at the natural food store just about knocked me over. I'd never even gone down the supplement aisle. Hopefully, I'll have some luck today. Quote Link to comment Share on other sites More sharing options...
Negin Posted March 16, 2011 Share Posted March 16, 2011 I prefer vitacost or amazon over most health stores, except for something very, very specific. Better prices and reviews. Health stores are usually far more expensive. Quote Link to comment Share on other sites More sharing options...
HiddenJewel Posted March 16, 2011 Share Posted March 16, 2011 I prefer vitacost or amazon over most health stores, except for something very, very specific. Better prices and reviews. Health stores are usually far more expensive. Totally agree! Unless you feel you MUST buy local, buying supplements online is at least 1/2 the cost. Quote Link to comment Share on other sites More sharing options...
6packofun Posted March 16, 2011 Share Posted March 16, 2011 I agree. I also use Nature's Way Alive! Whole Food Energizer vitamins and I love them. One key thing that I think many people forget is that it's easy to give a blanket recommendation for the number of mg or I.U. to take of a certain supplement, but if you don't know how much your body can absorb at one time, you're *wasting* much of your doses. For example, only 500-600 mg of Calcium can be absorbed at once, so knowing that you can order your tablets and adjust your intake accordingly. I was taking 1000 I.U. of Vitamin D3 in one small liqui-gel, but now I'm ordering it in smaller doses and spreading it out through the day. Dr. Oz's website is a good source of info for this, btw. Quote Link to comment Share on other sites More sharing options...
melissel Posted March 16, 2011 Share Posted March 16, 2011 Aw man! I just stocked up on all my vitamins and now I want to change bunch of things :glare: Bookmarking this post for future reference... Quote Link to comment Share on other sites More sharing options...
6packofun Posted March 16, 2011 Share Posted March 16, 2011 (edited) Here are some helpful checklists (from Dr. Oz on the Oprah site): For women 20-40 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_20-40.pdf For women 40-50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_40-50.pdf For women over 50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_50up.pdf Edited March 16, 2011 by 6packofun change Quote Link to comment Share on other sites More sharing options...
HiddenJewel Posted March 16, 2011 Share Posted March 16, 2011 Here are some helpful checklists (from Dr. Oz on the Oprah site): For women 20-40 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_20-40.pdf For women 40-50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_40-50.pdf For women over 50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_50up.pdf I don't know anything about Dr Oz but he sure is conservative on some of those recommendations. Quote Link to comment Share on other sites More sharing options...
msjones Posted March 16, 2011 Author Share Posted March 16, 2011 Here are some helpful checklists (from Dr. Oz on the Oprah site): For women 20-40 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_20-40.pdf For women 40-50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_40-50.pdf For women over 50 http://static.oprah.com/download/pdfs/health/oz/oz_young_vitamins_w_50up.pdf I don't know who Dr. Oz is (Oprah's doctor?), but these are very helpful! Thank you. Quote Link to comment Share on other sites More sharing options...
Negin Posted March 19, 2011 Share Posted March 19, 2011 I haven't even had time to read any replies since I last posted, but just read this and had to share. This is from a book that I really, really like, "Alkalize or Die" - catchy title, wouldn't you say? :lol: ALKALIZING MULTI VITAMINS AND MINERAL SUPPLEMENTS Most of us have systems that are overly acidic. Working towards a system that is balanced or more alkaline is the key to overall health. These multi vitamin and mineral formulas are said to be very good for alkalizing the body. • 12 Systems Synergistic Multiple – one tablet per meal • Vita Lea (Shaklee) – one tablet with each meal • Bio Strath – One teaspoon with each meal or tablet as indicated – I saw it on vitacost.com Quote Link to comment Share on other sites More sharing options...
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