| While diet and nutritional supplements are generally | | | | the day. Isotonic supplements are best taken on |
| considered safe and definitely part of an overall | | | | an empty stomach, excluding vitamin B12. It is |
| self-care regimen, it's smart to have a nutritional | | | | best absorbed with food so that the stomach can |
| guide to help you receive the fullest benefits from | | | | produce intrinsic factor that allows the absorption |
| a dietary and nutritional program. You can consult | | | | to occur. |
| a physician, a nutritionist or even the internet. But | | | | When using high dosages of vitamin C and B |
| you can't always find a qualified individual, much | | | | complex vitamins, take them in divided doses |
| less afford their fees. So I put together a brief | | | | throughout the day, rather than all at one time. |
| guide to help you get started. It's founded on | | | | They will be better absorbed and give your body |
| science as well as common sense. | | | | an "infusion" throughout the day. For energy, |
| For best results, eat healthily. No amount of | | | | consider an energy drink loaded with B vitamins |
| nutritional supplementation can take the place of a | | | | and amino acids but have none of the caffeine |
| diet of nutrient-dense foods or (ideally) organic | | | | that make people crave sweets and become |
| whole foods. Make your food fresh and whole. | | | | jittery. |
| Take care not to overcook your foods, since high | | | | Beware of "megadosing." Certain nutrients, |
| temperature can destroy even the healthiest | | | | including all fat-soluble vitamins and certain minerals |
| foods' nutrient content. Steam, saute or lightly | | | | and B-complex vitamins, can be toxic in high |
| bake to keep the vitamins and minerals intact in | | | | doses. To avoid the risk of toxicity, avoid taking |
| the food. Understand the macronutrients - carbs, | | | | high doses of nutrients unless you do so under |
| protein and fats - in order to know what they do | | | | the guidance of physician trained in their use. The |
| for your body and the importance of each in | | | | one exception to this rule seems to be the new |
| building the tissues of your body. You can learn | | | | evidence surround vitamin D. As a fat soluble |
| which carbs are necessary for energy and health, | | | | vitamin the health profession has been wary of |
| which proteins are best for strong muscle and | | | | large doses. However, recent science reveals that |
| how important the healthy fats are in your diet. | | | | many of us are extremely vitamin D deficient. |
| Read the label. Since not all brands of nutritional | | | | Our indoor lifestyle and limited diets make us very |
| supplements are the same in terms of quality, | | | | susceptible. Doses of 5,000 to 10,000 IU are now |
| efficacy and price, it is important to know the | | | | commonly being employeed with no adverse |
| quality of the brand you are buying. By reading | | | | effects. |
| the label of the supplements you purchase, you | | | | Pay attention to any reactions following |
| can determine their dosage range and whether or | | | | supplementation. If you experience nausea or |
| not the supplements also contain fillers, binders, | | | | other side effects after taking supplements, |
| and other additives of no nutritional value, and to | | | | immediately discontinue their use. In many cases, |
| which you might be allergic or sensitive, such as | | | | such reactions are due to excessive dosages or |
| sugars or gluten. (Generally safe additives include | | | | symptoms of detoxification provoked by |
| alginic acid, cellulose, calcium or magnesium | | | | supplementation and will cease once |
| stearate, dicalcium phosphate, gum accacia, and | | | | supplementation is discontinued. But if symptoms |
| silica.) Labels usually also contain instructions for | | | | persist, seek medical attention. Isotonic liquid |
| how nutrients should best be consumed to | | | | supplements rarely cause these symptoms as |
| optimize their effectiveness. Reputable companies | | | | they have no binders and fillers. |
| typically list all ingredients in their nutritional | | | | Consult with a physician before mixing |
| formulas and, upon request, are usually willing to | | | | supplements with medication. While most |
| also provide further information regarding their | | | | supplements taken in moderate doses are |
| efficacy. For maximum bioavailability and | | | | generally safe, certain nutrients can be |
| absorption, consider liquid isotonic supplements. | | | | contraindicated when used with prescribed |
| They are the same pressure as the fluids of your | | | | medications. Iron tablets, for instance, should not |
| body, allowing your digestive system to sense | | | | be taken when using antibiotics. To ensure safety, |
| them as "predigested" and moving them quickly | | | | always consult with a nutritionally-oriented |
| to the gut where absorption quickly occurs. | | | | physician prior to beginning any supplementation |
| Know when and how to take your supplements. | | | | program. |
| As a general rule, vitamin and mineral supplements | | | | Be consistent. Irregular use of nutritional |
| are best taken during meals or 15 minutes before | | | | supplements provides little or no benefit, since the |
| or after eating, in order to enhance their | | | | benefits of diet and proper nutrition are |
| assimilation. This is especially true of fat- soluble | | | | cumulative and accrue over time. By following a |
| vitamins, which ideally should also be taken during | | | | daily supplement routine, you can ensure that |
| the meal of the day with the highest fat content. | | | | your body regularly receives the nutritional |
| Overall, however, most vitamin and mineral | | | | support it requires to properly perform its many |
| supplements are best taken with the first meal of | | | | functions. |