| A dietary supplement is any product that is | | | | amount listed for that single supplement. The |
| intended to supplement the diet and that contains | | | | difference is the amount of the single supplement |
| at least one of these ingredients: vitamins, | | | | you need to add. For example, if your basic |
| minerals, herbs or other botanicals, amino acids, | | | | supplement provides 200 milligrams (mg) of |
| and substances such as enzymes, organ tissues, | | | | calcium, you would only take 800 mg of single |
| glandulars, metabolites, or a combination of these | | | | supplement calcium to receive 1,000 mg of |
| ingredients. If you choose to take a dietary | | | | calcium daily. |
| supplement, read the supplement label carefully. | | | | Botanicals Common in High-Potency Supplements |
| The label will show how much of a specific | | | | Common herbal supplements are sometimes |
| vitamin, mineral, botanical, or other is in each | | | | found in the formulation of high-potency or a |
| dietary supplement. The Food and Drug | | | | health-benefit specific multivitamin and mineral |
| Administration (FDA) and its Center for Food | | | | supplement. Some herbs are used as specifics and |
| Safety and Applied Nutrition developed regulations | | | | are taken for brief periods or only when |
| for manufacturers in order to help consumers | | | | symptoms are present. Some herbs are used as |
| make informed choices when choosing dietary | | | | tonics and are taken long term, sometimes with |
| supplements. Manufacturers are responsible for | | | | short breaks in between. For more information on |
| ensuring that their supplements' facts label and | | | | using herbs and their health benefits, read about |
| ingredient list are accurate, that the dietary | | | | them from a reliable source and then discuss |
| ingredients are safe, and that the content | | | | them with your health practitioner. Become |
| matches the amount declared on the label. | | | | informed! |
| Here is the information that must be on a dietary | | | | Here are a few common herbs and their unique |
| supplement label: | | | | properties that you may find in your supplements: |
| - A descriptive name of the product stating that | | | | - Ginkgo Biloba (Ginkgo Biloba) is an antioxidant |
| it is a supplement. | | | | and improves circulation and memory. It may |
| - The name and address of the manufacturer, | | | | interact with monoamine oxidase (MAO) inhibitors |
| packer, or distributor. | | | | and blood-thinners and may cause gastrointestinal |
| - A list of each ingredient contained in the product, | | | | upset and headaches. |
| listed in the order of predominance by common | | | | - Ginseng (Panax ginseng, P. quinquefolius) helps |
| name or proprietary blend. Ingredients not listed | | | | increase energy, and is used as a tonic for fatigue |
| on the facts panel must appear in the other | | | | and athletic performance. It may worsen the side |
| ingredient statement beneath the panel. | | | | effects of stimulants, such as caffeine. Some |
| - The net contents of the product. | | | | people experience over-stimulation or stomach |
| - The manufacturer's suggested serving size. | | | | upset when taking this herb. Avoid this herb if you |
| There are no rules that limit a serving size or the | | | | have high blood pressure, heart palpitations, |
| amount of a nutrient in any form of dietary | | | | insomnia, asthma, or a high fever. |
| supplements. | | | | - Siberian Ginseng or Eleuthero (Eleuthero |
| - Information on nutrients when they are present | | | | senticosus) helps increase energy and is used as a |
| in significant levels, such as vitamins A and C, | | | | tonic for fatigue and stress. Its use may increase |
| calcium, iron, and sodium, and the percentage | | | | the effectiveness and side effects of some |
| Daily Value (% DV) where a reference has been | | | | antibiotics. |
| established--this is similar to the nutrients listed in | | | | - Saw Palmetto (Sernoa repens) is effective in |
| the Nutrition Facts panel on food labels. The Daily | | | | the treatment of prostate enlargement or benign |
| Value is essentially the same as the DRI (RDA or | | | | prostatic hyperplasia (BPH). Some people |
| AI). | | | | experience stomach upset when taking this herb. |
| - All other dietary ingredients present in the | | | | - Echinacea (Echinacea augustifolia, E. pallida, E. |
| product, including botanicals and amino acids--those | | | | Purpurea) is known for its ability to stimulate the |
| for which no Daily Value has been established. | | | | body's defenses against minor vial and bacterial |
| Multiple and Single Nutrient Supplementation | | | | infections such as colds and the flu. Persons |
| When you choose a general multivitamin and | | | | allergic to the pollen of other members of the |
| multi-mineral supplement, consider those that | | | | aster family, such as ragweed, may also be |
| offer the full nutrient spectrum, the full range of | | | | allergic to echinacea. Its use may counteract |
| B-complex vitamins, and antioxidants like | | | | immune-suppressive drugs. |
| beta-carotene and vitamins C and E. A good rule | | | | - Green Tea Extract (Camellia Sinensis plant |
| of thumb is to look for daily value percentage | | | | extract) has antioxidant properties, particularly the |
| ranges from 50 to 150 percent. If a multivitamin | | | | phytochemical epigallocatechin gallate (EGCG) and |
| has some but not enough of the other vitamins, | | | | is used as a tonic. |
| you can take additional doses of those particular | | | | - Milk Thistle (Silybum marianum) is considered a |
| single supplements. Typically, a multivitamin cannot | | | | liver protector and healer and is used as a liver |
| hold enough calcium. In addition to this basic | | | | tonic. |
| multivitamin and mineral supplement, you may | | | | - Black Cohosh (Cimicifuga racemosa) has been |
| want to take single supplements to boost your | | | | shown to be effective for premenstrual and |
| health for specific conditions. To be sure that you | | | | menopausal symptoms, such as hot flashes. It |
| will not be taking excessive amounts over what is | | | | may cause stomach upset. Pregnant and nursing |
| already in the basic supplement, subtract the | | | | women should avoid using this herb. |
| amount in the basic supplement from the larger | | | | Copyright 2006. Mary El-Baz. All rights reserved. |