|
|
If you have no problems in your or your family's medical history, male or post-menopausal female, then a basic multi-vitamin/mineral is for you.
If you are a female, who is still having your monthly periods, or were told that you are anemic and need additional iron, then a multi-vitamin/mineral with iron is for you.
If you or your family have a history of heart disease, are over 40, or were told that you need additional antioxidants, then a multi-vitamin/mineral with additional antioxidants is for you.
There are also various combinations for pregnant women, dieter's needing extra help, and children.
What are "multiples?" One-per-day multiples focus primarily on B-complex vitamins, with vitamin A and vitamin D sometimes being high and other times being low potency. The rest of the formula, including vitamins C and E and the minerals, tend to be low potency. It does not take much of some of the minerals—for example, copper, zinc and iron—to offer 100% or more of what people normally require.
When you read a label for a one-per-day multiple, evaluate it as primarily a B-complex with added A and D along with low potencies of most minerals except copper, zinc and iron.
How many tablets or capsules are required? Since one-per-day formulas are hard to balance with adequate minerals and the key vitamin C and vitamin E, it is usually better to take multiples that suggest 2-6 capsules or tablets a day. In general, it takes about six tablets or capsules to fit all that is in the one-per-day plus 800-1,000 mg of calcium, 350-500 mg of magnesium, and a reasonable amount of C (300-1,000 mg) and E (200-400 IU).
With two to six per-day multiples, the dose should be spread out over an entire day—instead of taking them all at one sitting. It is easy to increase or decrease the amount of vitamins and minerals by taking more or fewer of the multiple.
Which is better—capsule or tablet? Multiples are available as a powder inside a hard-shell pull- apart capsule, as a liquid inside a soft-gelatin capsule, or as a tablet.
Most multiples have all the ingredients mixed together. Sometimes the B vitamins react with the rest of the ingredients in the capsule or tablet. This reaction is sped up whenever there is moisture or heat. This reaction can cause the B vitamins to "bleed" through the tablet or capsule discoloring it and also making the multiple "smell." While the multiple is still safe and effective, the smell is off-putting and usually not very well tolerated. Liquid multiples in a soft-gel capsule—or tablets or capsules that are kept dry and cool—don't have this problem.
Many people find capsules easier to swallow. This is often a function of size. Capsules are usually not as large as a tablet.
Some people prefer vegetarian multiples. While some capsules are made from vegetarian sources, most come from animal gelatin. Vegetarians need to carefully read the label to insure they are getting a vegetarian product.
One concern people have with tablets is whether they will break down. Properly made tablets and capsules will both dissolve readily in the stomach, however, some are so "hard-pressed", that they do not adequately breakdown for everyone. If you do not feel that your multi-vitamin is working for you, try a different formulation. You might also try the water test, by dropping one of your tablets into a glass of water. If it has not broken down within 30 minutes, then it may not be breaking down inside of you.
Timed release? Some multiples are in time-released form. The theory is that if the vitamins and minerals can be slowly released into the body over a period of time, it is better than releasing all the nutrients at once. Except for work done on Vitamin C—some of which showed time-released C was better absorbed than non-time-released—research has been lacking, so it is still not certain whether this is a good idea or not. Some doctors think time releasing may make some of the nutrients unavailable—by the time the nutrient is released, it may have moved too far down the digestive tract to be absorbed efficiently. Others think that for the water-soluble nutrients, such as vitamin C and the B vitamins, time- released products may be a good idea.
Do the ingredients fight with each other? Another area of controversy is whether all the nutrients in a multiple wouldn't be better utilized if they were taken separately. While it is true that certain nutrients compete with each other for absorption, this is also the case when the nutrients are supplied in food. It is known, for example, that magnesium, zinc, and calcium compete; copper and zinc also compete. However, the body is designed to cope with this problem and taking many different pills at different times is awkward and unnecessary.
How about chewables? Unfortunately, multiples do not taste very good. In order to make chewable multiples palatable, whether for children or adults, some compromises must be made. First, bad-tasting ingredients (such as iron) must be reduced or eliminated. Second, the rest of the ingredients must be masked with a sweetener.
Unless an artificial sweetener like aspartame (Nutri-Sweet) or saccharine is used, the only sweeteners available are sugars. No matter their source (sucrose in white table sugar or fructose from fruit), sugar is sugar, and it would be preferable to not have it in a dietary supplement.
Some chewables, such as vitamin C, contain more sugar than any other ingredient. In such products, the sweetener should be listed as the first ingredient, but often isn't. This means care needs to be exercised when reading labels about chewable vitamins. If it tastes sweet, it contains sugar or a synthetic sweetener.
When should I take my multiple? The best time to take vitamins or minerals—with the exception of amino acids—is with meals. Multiples taken in between meals often cause stomach upset and are likely not as well absorbed.
How much is "enough" for vitamins and minerals? Supplement labels indicate what percentage of the recommended amount for each nutrient is provided in the supplement. These recommended amounts for nutrients continue to be debated by scientists. An example is vitamin C. While small amounts (such as 60 mg per day) prevent scurvy, it may not be the optimal amount for the body's functions.
Finally, it is important to remember that supplements should be used as additions to an already healthful diet—not as antidotes for years of poor eating habits. If used properly, there is strong scientific evidence that supplements optimize health.
Important Information For All Herbal, Dietary, and Nutritional Supplements
The statements on these web pages have not been evaluated by the Food and Drug Administration. The products listed on these pages are not intended to diagnose, treat, cure, or prevent any disease.
As always, before utilizing any Alternative or Complementary Medicine therapies, individuals should be evaluated by a licensed physician (M.D. or D.O.) to obtain a proper diagnosis. Alternative or Complementary Medicine is meant to complement traditional therapy. Individual treatment should be a balance of alternative and traditional, integrating the two together, to provide the best possible care. When choosing a health care provider, make sure that they are licensed.
Retail costs listed on this page are for comparison purposes only. Discounted prices available on most products.
The information presented on these pages is based on scientifically based research and current medical knowledge. Many of the supplements mentioned on these pages have been used to treat diseases for hundreds or thousands of years. The medical community is just beginning to research natural treatments. As new information develops, the information on these pages will be updated. Whenever possible, several sources for each supplement will be listed. The manufacturers mentioned within, have presented evidence that they have independent studies demonstrating standardization of potency, purity, and activity for that product. Review The Selection Criteria
Other Aquadoc Pages
If you have no problems in your or your family's medical history, male or post-menopausal female, then a basic multi-vitamin/mineral is for you.
If you are a female, who is still having your monthly periods, or were told that you are anemic and need additional iron, then a multi-vitamin/mineral with iron is for you.
If you or your family have a history of heart disease, are over 40, or were told that you need additional antioxidants, then a multi-vitamin/mineral with additional antioxidants is for you.
There are also various combinations for pregnant women, dieter's needing extra help, and children.
The information presented on these pages is based on scientifically based research and current medical knowledge. Many of the supplements mentioned on these pages have been used to treat diseases for hundreds or thousands of years. The medical community is just beginning to research natural treatments. As new information develops, the information on these pages will be updated. Whenever possible, several sources for each supplement will be listed. The manufacturers mentioned within, have presented evidence that they have independent studies demonstrating standardization of potency, purity, and activity for that product. Due to a request from one of the companies previously listed on this page, endorsements for their products and discount purchasing will only be available thought direct contact. For Information, Send Me Mail
Vitamins Network Superstore - Vitamins Network is the largest online nutritional site featuring tens of thousands of products at manufacturer-direct prices! We also have chat rooms, LIVE EVENTS, message boards and more!
