There are many different supplements out there. What ones should the average person take? How do I know if it’s a good one? Here are a few simple rules and tips to help wade through the waters of the ever expanding supplement market.
First rule: you get what you pay for. If you are trying to buy the bottom cheap supplements that is what you will get. Ones I tend to avoid would be Centrum, and One a Day. They spend more money on the marketing of these instead of the product.
Second rule: Place your supplement in a cup of warm water. If the supplement doesn’t dissolve with in a half our, or have signs of dissolution, it is not being absorbed by you. Switch it out for a better one that will dissolve in water.
Third rule: Ignore claimed levels advertised on the front of the bottle. you must read the nutritional facts to see how much of the active ingredient you are getting. For example Fish oil is a ratio of total oils vs the active portion the DHA, and EPA. The front will say something like 100mg, but the actual amount of DHA and EPA is only 600mg.
Fourth rule: Avoid buying them in the grocery store. To to a store the specializes in supplements like GNC, or Super Supplements, and ask questions. They have a knowledgeable staff that will help you get exactly what you need.
So what does Dr. McBride recommend? Everyone should be taking the following:
Good multivitamin: Nature Made GNC, other brands found at Supper Supplements. I personally Use GNC MEGA Man Multivitamin. They have a very similar blend for women too. I consider these insurance. No matter what you might or might not eat in a day, a good multivitamin will give you the small nutrients your body needs to run on all cylinders.
Fish Oil: You can take this in pill or liquid form as long as your are getting at least 2000mg a day of the active ingredients. Fish oil’s main advertised advantage is cardiovascular health. It does much more then that, they help reduce inflammation through out the whole body, so your immune system can work on the real problems. If you would like to learn more about omega 3s and omega 6s, keep you eyes peeled for the next upcoming blog, or ask Dr. McBride.
Vitamin D: This is the cheapest mood booster you can buy. A month supply is under $20 and you will be amazed how good you will feel. Take up to 4000IU a day. On a bright sunny day our body makes about 7000IUs. 4000IUs is a safe level. If you do decide to dose higher then 6000IUs consider have regular blood screens, Vitamin D can increase blood calcium levels that can thicken the blood, and increase the risk for kidney stones. For more information talk to Dr. McBride.
Glucosamine Sulfate / Chondroitin Sulfate / MSM: These three are for the joints. They help your joints absorb more water and hold onto it to protect the cartilage and bone. If you are an athlete you must be on these. Myself as a occasional runner, I take them and no longer have knee pains. Avoid the HCl ones. The sulfate form is harder to find, but every store has at least a few, and if you can get one that has a combination of the three. Your friendly supplements store staff can help point you in the right direction.
There are many more that can be recommend for certain conditions. For more information or if you have any questions regarding supplements, contact your downtown portland Chiropractor Nicholas McBride.