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Twelve things that you need to know about supplements

More people are taking minerals, vitamins and other supplements in their health quest, which has made the supplement industry bigger than ever. In fact, 53 percent of Americans adults at least use one dietary supplement and the amount spent on supplements surpassed $26 billion in 2009. This is what Reader’s Digest Healthy Living Guides: The Truth about Vitamins reports and much more information about the pill you may be popping daily.

Here you have 12 of the most interesting and useful facts that I found in the guide. These are essential. Get your copy now of this guide. It’s worth the money.

  1. If you’re taking aspirin, you shouldn’t take vitamin E, K, garlic, fish oil or gingko biloba. Likewise, if you take statin drugs to lower your cholesterol, taking vitamin C, E and beta-carotene can counteract the gains on boosting the HDL cholesterol (good cholesterol).
  2. People who consume mega doses of vitamin C to ward off a cold may end up having diarrhea or kidney stones. The Tolerable Upper Intake Level (UL) which is the maximum amount that you can consume before causing harm for this vitamin is 2,000 IU.
  3. Both fish oil and flaxseed oil have omega-3s, but they aren’t equal. Fish oil has specific omega-3 fatty acids such as DHA and EPA which protect the heart and the brain, while flaxseeds contain omega-3 but a different kind ALA. The body converts ALA to DHA and EPA, but it’s not very efficiencient. Don’t rely just in flax seeds to get your omega-3 quota.
  4. Never take calcium supplement at the same time as multivitamin or other mineral supplements. A large dose of calcium may block the absorption of other important minerals such as iron, chromium and manganese.
  5. Which probiotics are the best? The most recognized one is lactobacillus acidophilus (often found in yogurts), but you may benefit from looking to some specific ones according to your health condition. You need to see in the product which strains of probiotics the product contain, otherwise don’t buy it.
    1. Diarrhea caused by antibiotics: saccharomyces boulardii
    2. Traveler’s diarrhea: saccharomyces boulardii, lactobacillus acidophilus, and Bifidobacterium bifidum.
    3. Irritable bowel syndrome: Bifidobacteria or Lactobacilli species.
    4. Vaginal infection: Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14.
    5. Capsules and chewable pills are more likely to dissolve correctly compared to tablets and caplets.
    6. If you blast music on your headphone or work in a factory, supplementing with magnesium may be wise. Scientifics believe that magnesium may block noise-induced damage to the ear’s hair cells, which are responsible for receiving sound signals. 167mg of magnesium helped people in a study who were exposed to the sound of gunshots-.
    7. You don’t need to be a heavy drinker to end up with some vitamins and mineral deficiencies. In addition to folate, you may be deficient in vitamin B6, zinc, magnesium and vitamin A.
    8. If you smoke or live or work with someone who smokes, you may have low levels of vitamin C.  The recommended daily intake for smokers is 35mg higher than for nonsmokers. For the second-hand smokers, taking a multi may be enough. Try 60 to 90 mg of vitamin C.
    9. Teen or preteen kids need 1,300mg calcium a day. But studies show most only get 700 to 1,000mg.
    10. Prostate issues? Beta-sitosterol showed in one study that these plant extracts may help increase urine flow and relieve symptoms of enlarged prostate. However, the prostate size was not shrinking. A bonus: it may lower cholesterol.
    11. Calcium may also ease monthly woes in women. In a study where women took 1,200mg daily calcium carbonate supplement for three moths reported improvements in mood, bloating, cravings and pain.
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