What the Studies Seem to Indicate

There has been research questioning the efficacy of multivitamins for years, but a recent study actually found that taking them every day may shorten your life. That is a startling conclusion to come to for obvious reasons. It claimed that zinc, magnesium, copper, B6, iron and folic acid supplementation can increase your chances of mortality by approximately three percent (copper supplementation alone seemed to increase mortality rates by up to 20 percent).

While these results seem downright terrifying, there are multiple problems with how the research was performed.

Faults of the Study

The study followed over forty thousand women for two decades. The fact that it only followed women, however, is not considered that big of an issue. Some of these individuals supplemented with specific minerals or vitamins, whilst others took a broad spectrum multivitamin. There was no control group. No group was given a placebo, and the study was merely observational.

The study also primarily followed older women (the average age was above 60). It is well known that iron supplements can cause heart problems in women who have already undergone menopause. Ingesting large amounts of copper can also cause a variety of problems (particularly since copper is found naturally in many foods).

There is also the problem that individuals who take multivitamins may often make poor decisions elsewhere, as they are using the supplementation as justification. Many people justify cheating on their diet because they are taking a capsule every morning, and these indiscretions can add up to cause other health problems in the long run.

Finally, there have been tons of studies that show specific vitamin supplementation to be effective. Vitamin D and Omega-3 supplementation, for example, is supported by scores of research to be an excellent way of getting nutrients that you may not be able to get from your food.

Conclusion

As it turns out, studies such as these are horribly misleading. While the study itself admits its faults and only claims to draw conclusions about elderly women, many individuals (or news outlets) may attempt to skew the information to say “multivitamins can kill you”. In reality, careful multivitamin or dietary supplementation is still a great way to make up for nutritional deficiencies.

Nonetheless, while taking a multivitamin is both safe and healthy, you should always strive to get your nutrients from food itself. Foods have various antioxidants, phytonutrients, and polyphenols that cannot be effectively encapsulated in a multivitamin.

What to Look For

If you are often forgetful or have young children in the house, it may be a good idea to get a supplement that doesn’t include iron. This is because iron overdose (acute or chronic) can cause a variety of health problems. For children, these problems can potentially be lethal. If you are perpetually forgetting whether or not you’ve taken your multivitamin, it is best to be able to safely take a second.

Women in their child bearing years should invest in a multivitamin that includes folic acid. This mineral can actually reduce the risk of many birth defects. Women who are actually pregnant should take a multivitamin geared towards pregnancy to ensure that the infant receives the proper nutrition.

Older and more active individuals can benefit from a multivitamin that is high in calcium and Vitamin D. Both help strengthen the bones and prevent the possibility of stress fractures. Vegetarians should look for vitamins that contain Iron, Zinc, Calcium, and Vitamins B12 and D.

Chromium, Biotin and Magnesium are also recommended in a multivitamin, especially for individuals who are actively working out. Magnesium may actually help regulate brain activity and many individuals are deficient in the mineral. Biotin plays an important role in converting fatty acids into energy in the body (in addition to a dozen other functions). Chromium is the more controversial of the three, but there is research to indicate that it can play a role in weight loss.

Don’t be fooled by things like “250% Vitamin C”. Chances are you’re already receiving plenty of Vitamin C in your diet already. The purpose of a multivitamin is to figure out what you’re lacking and compensate through supplementation.

Specific Formulations

Once you have determined what vitamins and minerals you specifically need, you can then select a multivitamin that fits your lifestyle. If that process seems too arduous, however, you can always find a formulation that is targeted at your age group or lifestyle. There are “over 50”, “active”, and even gender specific formulations on the market. Be careful, however, as many multivitamins that claim to give you an energy boost do so through high doses of caffeine.

Always ready the label and consult with your primary care physician before beginning any supplement regimen. If you experience any strange side effects, cease use completely. You may be particularly sensitive to one of the ingredients.

Vitamin A

Vitamin A is an antioxidant that will actually thin the outer layer of your skin which tends to produce pore clogging dead skin cells. Even better, it will help you avoid the oily excretions that end up producing zits. Vitamin A also helps increase collagen production and thickens the lower layers of your skin, making it look both healthy and elastic.

Vitamin A can be found in sweet potatoes, leafy greens, peppers, and asparagus. Eat as much as possible.

Zinc

Zinc will keep your skin from producing too much oil, which can make it look unattractive and clog up your pores. This will lead to less pimples and clearer looking skin.

Foods that are high in Zinc include oysters and other shell-fish (preferably raw), blue crab, turkey, pork loin, red meat, and ricotta cheese.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, play an integral role in keeping your skin healthy. They regulate your body’s oil production, including the healthy and non pore-clogging kind that keeps your skin cells from drying it. Omega-3 fatty acids are anti-inflammatory, which will help your skin recover from cuts, nicks and bruises.

Foods that are high in Omega-3 fatty acids include flaxseed, soybean oil, canola oil, and fish such as salmon and tuna.

Niacin

When your skin dries out, it ceases to function perfectly as a barrier to the outside and harmful substances such as bacteria can make their way through. This causes an inflammatory reaction, which will make your skin both red and irritated. Niacin will help strengthen and hydrate your skin, thus preventing anything that shouldn’t enter from getting through. The RDA for Niacin is 14mg.

Foods that are high in Niacin include chicken, canned tuna, cornmeal, beef sirloin, pork chops and wheat flour.

Biotin

Biotin is one of those substances that is still being studied by scientists and as such its mechanism of action is not yet fully understood. What we do know, however, is that it seems to help skin cell turnover. This means it aids you in getting rid of old and dead skin cells while helping new ones form and get to the forefront. Consequentially, your complexion will stay looking fresh and healthy. There is currently no RDA for Biotin, but it seems that 30mcg is plenty.

Foods that are high in Biotin include eggs, salmon and avocados.

List of Supplements to Take

Calcium is one of those minerals that few people worry about until it is too late. While it is certainly present in foods such as milk and yogurt, most folks simply do not get nearly as much of it as they should. A diet low in calcium can directly lead to weakened bones, improper bone growth, and conditions such as osteoporosis. Most adults should be getting about 1,200 mg of calcium per day. Be sure to take a supplement that has secondary ingredients that promote calcium absorption.

Vitamin D is yet another important nutrient that many people neglect. While you may get some Vitamin D from your regular diet, most of your body’s supply is produced when you are exposed to the sun. Unfortunately, those living in areas where the sun doesn’t come out very often (or simply during winter) probably receive nowhere near as much as they should. Vitamin D is crucial for proper Calcium absorption (why the two are often packaged together). Ideally, you should be ingesting approximately 400 IU of Vitamin D a day.

Folic Acid is the supplemental form of Folate, a crucial B Vitamin. It is most commonly found in green leafy vegetables, legumes, and citrus fruit. Folate supplementation is highly recommended for women who are pregnant or nursing, and some research has shown that it can help prevent heart disease in all individuals. The recommended daily allowance of Folic Acid is about 400mcg per adult per day.

If you are suffering from joint pain, or you are performing daily activities that are considered taxing on the joints, you should look into taking Chondroitin and Glucosamine. Both of these supplements have been shown to prevent the deterioration of cartilage and both help prevent and treat joint pain. While they are technically supposed to treat osteoarthritis, many people use them to manage even mild conditions. An effective dose is around 1500mg of Glucosamine and 1200mg of Chondroitin.

Remember, before deciding to begin a supplement regiment, always consult your primary care physician. Do not exceed the recommended daily allowance, and follow all instructions on the label. A good supplement regiment comes from understanding your diet (and what’s lacking from it) and how to make up for it. If you begin experiencing unusual side effects, stop taking all supplements and consult a doctor immediately.

Unfortunately, there is so much marketing out there that it is often quite difficult to determine just what you should supplement with. Every week, a new product claims to be the solution to all of your health problems when all it will really do is put a hole in your wallet. Below are five supplements that you should absolutely look into.

List of Supplements to Take

The first supplement you should look into taking is a digestive aid. This is because your body will simply not function properly until your digestive system is working well. You can eat only the most expensive and healthiest organic foods, but unless your body can properly digest the nutrients found in them you may as well be eating junk food. There are a number of signs that your digestive system isn’t working as well as it should including irregular bowel movements and bowel consistency, brittle fingernails, and constant gas. One of the main causes of this is low stomach acid, which is a common symptom of stress. When choosing a digestive supplement, make sure it contains Betaine HCl in addition to digestive enzymes.

The second supplement you should absolutely take is possibly the one with the most health benefits. Because most of the livestock in the world is now being fed a grain diet, we are no longer receiving an adequate amount of Omega-3 fatty acids. Our cavemen ancestors ate as much as 400g of them a week, whereas a person in a developed country would be lucky to eat just 4g. Omega 3 fatty acids perform a number of very important functions. They help you lose weight by properly regulating the fat burning enzymes and the fat storing ones. They improve concentration, brain function, and mood. They reduce stress and blood pressure. They even reduce the frequency of pimples and improve overall skin quality. Look for a good fish oil or cod liver oil supplement to take daily.

Finally, find a good multivitamin that is suited to your gender and age. This is because you cannot take a set of pills for every specific vitamin and mineral that you may not be getting enough of, and a multivitamin will hopefully bridge the nutritional gap adequately. There are multivitamins out there now that are even geared towards your particular lifestyle. Whether you are active, pregnant, or even breastfeeding, chances are there is a specific formulation that will meet your needs. Despite these benefits, do not think that these are a silver bullet. Ultimately, you should be eating a healthy and diverse diet that will provide you the nutrients you need on a daily basis. The rest is just a band aid type solution.

As nutritional supplementation becomes more popular, it seems vitamins and minerals that you’ve never even heard of are now claiming themselves to be absolutely necessary. While a good percentage of these claims are pure marketing or speculation, Magnesium happens to be one mineral that the body simply cannot do without. Occurring in biological systems as the nutrient Mg2+, magnesium is present in practically every cell type in every single organism. It is required for energy synthesis and the proper structuring of both RNA and DNA. In plants, Chlorophyll cannot be synthesized without its aid, nor can proper photosynthesis occur.

Magnesium Health Effects In Humans

Research has concluded that different cell types require and maintain different levels of Magnesium. The mineral seems to be very well geared towards mediating and regulating a number of biochemical reactions in humans. As such, its importance absolutely cannot be overstated. Magnesium deficiency is a very serious condition with a number of dire consequences. It is primarily marked by reduced growth rates and muscle weakness. A shortage of Magnesium may lead to a variety of birth defects in children.
On the other hand, overexposure to Magnesium may also be toxic. In humans, this is usually only caused through kidney failure as excess Magnesium is generally otherwise excreted through urination.

Daily Requirement: How much Magnesium does my body require?

Humans require approximately 300-400 milligrams of Mg a day, depending on factors such as size, weight and gender. A suboptimal intake is associated with a range of conditions including diabetes, high blood pressure, anxiety disorders, migraines, cerebral infarction, osteoporosis, muscle spasms and cardiovascular disease.

If taking Mg as a supplement, it is believed that the maximum amount the human body can absorb is approximately 350 milligrams per day. It is best in extended release form in order to prevent diarrhea (the most likely symptom of excessive oral Magnesium intake). In humans with properly functioning kidneys, acute Magnesium overdoses are highly unlikely as the body is very efficient at filtering it out through the urine. Magnesium supplementation is not recommended for babies or children, however, as they may not be fully equipped to process excess amounts of the mineral.

Magnesium Food Sources

As any vitamin or mineral, it is thought to be best when absorbed naturally through food. Green vegetables that have high levels of Chlorophyll (which contains high levels of the mineral) are excellent sources of Magnesium. This includes spinach, broccoli, and some types of lettuce. Other sources are: seeds, nuts (almonds and cashews), soybeans, bran, dark chocolate, and some whole grains.
Even in these foods, however, Magnesium is generally found in comparatively low levels. Adequate Magnesium intake cannot be achieved by eating any single food, but rather a variety of foods that contain the mineral. If adequate intake is not possible, then supplementation is highly recommended.

As always, before beginning any supplementation regiment, first consult with your primary care physician. Whilst Magnesium overdose is highly unlikely in healthy individuals, you may have an undiagnosed renal condition. Do not take Magnesium supplements if you are under the age of 18.

Magnesium supplements can be found in your local grocery store, drugstore, or online, and you can usually get the best deals online.

As with any mass marketed supplement, there have been reports of both miraculous results and dangerous side effects. The truth, it seems, is somewhere between these two extremes. Regardless, a proper understanding of the fundamental properties of creatine is recommended before trying it.

What is Creatine?

Creatine is a nitrogenous organic acid that is produced in the kidneys and liver of humans. It is primarily (approximately 95%) used in the human body by skeletal muscle. It is not an essential nutrient which means humans can survive without it. In vertebrates, about half of the stored creatine is derived from food, primarily meat. Vegetarians tend to have significantly lower levels of creatine than non-vegetarians. When taken as a dietary supplement, it is most often in the form of Creatine Monohydrate as a powder that can be mixed into water.

Creatine Effects

Creatine is primarily used by athletes, wrestlers, sprinters, and body builders wishing to gain muscle mass. As a supplement, approximately two to three times is consumed as could otherwise be found in a diet very high in protein. The initial phase of creatine supplementation, known as the “loading phase”, is characterized by an acute intake of very high levels of the substance. This is followed by a “maintenance” phase where smaller amounts are taken to maintain certain levels in the body.

Short term creatine use has been shown to improve maximum power in high intensity anaerobic exercise by 5-15%. By many accounts, it also seems to increase gains in muscle mass. This has been long disputed however, as many claim that these gains are primarily due to water retention. There has been no conclusive scientific evidence either way on this issue.

Creatine Safety Concerns

Current medical evidence suggests that short term creatine use in health individuals is safe. In those with kidney disease, however, it can potentially lead to renal dysfunction and should be avoided. Muscle cramping has long been associated with creatine supplementation, but it can be largely avoided through proper hydration. A person supplementing with creatine should drink at least a gallon of water a day. There have been some extreme reports of collapse or heart failure associated with creatine, but it is not clear what caused these incidents.

Ceratine For Disease Treatment

Creatine has been shown to cause strength increases in people afflicted with a variety of neuromuscular disorders. It continues to be tested and researched as a treatment for everything from arthritis and congestive heart failure to Huntington’s disease. A study has shown that creatine supplementation is twice as effective as existing drug treatments in extending the lives of mice afflicted with ALS (Lou Gehrig’s disease).

Additionally, creatine has been shown to provide a cognitive boost to a number of different age groups (especially the elderly) on a variety of intelligence tests.

The known medicinal benefits of Omega-3 fatty acids have been aggregating over the past decade. Combined with the fact that most modern diets hardly receive a fraction of the necessary dose, this knowledge has led to a combined scientific and consumer movement to find an easy way to ingest the recommended amount of Omega-3’s.

Amongst the medical and nutritional publicity that these fatty acids are getting is a significant amount of confusion and misinformation. This is to be expected, as all of the health benefits of specific Omega-3’s such as EPA and DHA are repeatedly being generalized under the umbrella of “fatty acids”. Flax Seed Oil, Linseed Oil, Fish Oil, and even walnuts all seem to have proclaimed themselves the “kings of Omega-3’s”. So where should you really get your fatty acid intake from?

Flax Seed Oil

Flax Seed and Flax Seed Oil seem to be the perfect solution for both vegetarians who refuse to eat products derived from animals and those wishing to avoid mercury poisoning via fish consumption. Products such as Flax Seed oil, Linseed Oil, and walnuts all contain a form of Omega-3 called Alpha Linolenic Acid (ALA). These oils and nuts contain no actual DHA or EPA. However, ALA has been shown to convert to EPA and DHA where necessary. Unfortunately, the efficiency of this conversion process has been proven to be almost fatally limited. ALA can only be converted to DHA, for example, at a rate of 0-8%.

This is unfortunate because DHA is the Omega-3 fatty acid that carries many, if not most, of the “miraculous” benefits associated with the substance. Yet products containing only ALA are still being aggressively marketed to vegetarians and “health food” junkies. This is not to say that ALA does not contain its own unique benefits (indeed, it is considered an integral cardiovascular benefit of the “Mediterranean Diet”), but rather that it can be found in a typical western diet unlike its counterparts DHA and EPA.

Fish Oil

Fish Oil, on the other hand, has been shown to contain high levels of both EPA and DHA. DHA is essential for optimal brain function and can now be found in everything from fortified baby formula to enhanced pomegranate juice. EPA helps balance mood and has been shown to be effective in treating clinical depression and anxiety. It is thought that the root cause of many such disorders may be a lack of such fatty acids in the diet in the very first place. Supplementation with fish oil is an excellent way to get the necessary Omega-3’s that cannot otherwise be commonly found in the diet.

Fish oil has one potential detriment, however. Cheap products recently introduced to the market may contain high levels of toxins such as PCB’s and Mercury. As such, it is best to look for brands that have been “molecularly distilled”. While there is much noise about the molecular distillation process potentially ruining the Omega-3’s, this has been proven false. Cod liver oil, too, is an excellent product similar to fish oil that also contains vitamins A and D, and it can be found at your local supermarket.

The modern western diet is highly deficient in Omega-3 Polyunsaturated acids. This is due to a wide variety of reasons. Cattle, for example, were grass fed for centuries until it was discovered that feeding them grain both made them larger and practically quadrupled their milk production. While this greatly enhanced the profits of cattle and dairy farmers, it changed a fundamental aspect of the food chain; meat processed from grain fed cattle contains practically no Omega-3’s.

As such, unless you can afford special grass-fed beef or organic, free-range meat and poultry, chances are you must turn to fish for your Omega-3 intake. Unfortunately, eating too much Omega-3 fish can result in mercury poisoning. This is because fish high enough on the food chain to be rich in Omega-3’s generally absorb a significant amount of mercury whilst feeding, also. Given this, it can be quite dangerous to eat wild salmon or tuna every day of the week.

What is the average American to do? The most convenient answer would be to supplement with fish oil capsules daily. These capsules, which can also come in liquid form, provide the daily recommended dose of Omega-3’s and are derived directly from fish such as salmon, tuna, or cod. Additionally, they are molecularly distilled to ensure a specific level of purity. Some brands are purer than others, and the specific dosage of each can still vary.

Fish Oil Benefits and Vitamins

Fish oil contains the Omega-3 fatty acids EPA and DHA. These fatty acids have been shown to reduce inflammation throughout the body and possess a wide variety of health benefits. Clinical studies have suggested that they can help treat everything from clinical depression and anxiety to heart disease.

When shopping for fish oil, ensure that a good proportion of the active ingredients is EPA/DHA. Some lower quality products will claim “3g of Fish Oil” but only a small proportion may actually be EPA or DHA. Generally, there should be more EPA than DHA.

Cod Liver Oil Benefits and Vitamins

Cod Liver Oil is quite similar to fish oil with a few significant differences. Unlike simple Fish Oil, Cod Liver Oil contains a considerable amount of Vitamins A and D. Vitamin D is excellent for bone health, especially for those living in northern regions with limited exposure to sunlight.

Vitamin A helps the body’s immune system fight off infection, regulates the genes to ensure proper function, and aids in night vision. Some Cod Liver Oil supplements, however, may contain extremely high levels of Vitamin A and should be approached carefully, especially by women who are pregnant or lactating. Overexposure to Vitamin A is a toxic condition that should be monitored carefully.
Conclusion

As more research is conducted, the benefits of supplementation with Fish Oil or Cod Liver Oil are multiplying exponentially. As a consequence of the demand this produces, many sub-par brands have surfaced. As always, before you begin regularly supplementing with anything, check with your doctor first and do all of the necessary research to ensure good health down the road.

It’s no secret that the average human being doesn’t get the “necessary” or “recommended” amount of every vitamin and mineral every day. In fact, a typical individual would probably be hard pressed to confidently name the last time their diet consisted of anything nearly rounded enough to supply them an adequate amount of such a diverse group of nutrients. This is hardly the end of the world of course: most humans can survive on all but trace amounts of most vitamins and minerals (except for some, such as Vitamin C which prevents scurvy). Yet in a civilization that has successfully overcome epidemics such as smallpox and polio, the optimization of an individual’s well being is hardly a task unworthy of pursuit, and a clever solution has surfaced to beat back the tide of inadequate nutrition; the multivitamin.

What are Multivitamins?

A multivitamin (often interchangeable with “mineral supplement”) is defined as “a supplement containing three or more vitamins and minerals” where each does is below the upper tolerable level. These supplements cannot contain drugs, hormones, or herbs, nor can they present the risk of adverse health effects. Because of these safety regulations, some ingredients are found at lower levels than others. Biotin, which is necessary for the absorption of B-Vitamins, is often only found at 5-30% of RDA because of its extremely high cost (approximately $4,000 per active pound).

Though humans all require the same vitamins and minerals, certain preparations or formulations of multivitamins are geared towards particular sub groups. Generally, these pills (the most common preparation of multivitamin) are meant to be taken once (or less commonly twice) daily. For example, pre-menopausal women require higher levels of iron that could pose a health risk to a man of the same age. Children and teens often have their own formulations, as do senior citizens. A multivitamin targeted at “eye health” may contain carotenes such as lycopene and lutein. “Heart health” formulations are gaining rapid popularity.

Who should take Multivitamins?

Multivitamins can be a valuable addition to almost anyone’s diet. Pregnant women, in particular, often require additional and specific vitamins and minerals, though they should always first consult with their physician on the particulars (an excess or deficiency of Vitamin A, for example, can cause birth defects). Multivitamins can help those with allergies or dietary restrictions, and consequently no access to a particular nutrient dense food group, fill in the gaps of their diet. They are often used as a comparatively cheap method of ensuring an at least quasi adherence to baseline vitamin RDA’s.

There are risks involved with taking vitamins. The scientific community is undecided on the issue of children taking multivitamins. Infants, toddlers, and pre-adolescents are particularly susceptible to iron poisoning, and as such should be given a multivitamin with significantly reduced levels of iron and strictly follow the dosage recommendations.

As always, before undertaking a multivitamin regiment, consult your physician to determine if you have any particular needs or the safety in general of such a regiment. If adverse effects develop, stop immediately and return to your physician.