Everyone needs a balance of essential nutrients from a variety of foods to stay healthy. Yet it’s not always easy to eat right when you’re on the go. That’s why some of us reach for vitamins and supplements to fill in the gaps.

Yet, with a plethora of multivitamins, herbs, and botanicals out there, how can you tell if a supplement is safe — or right for you?

9 Questions to Ask About Vitamins and Supplements

Although there’s contradictory evidence as to whether a daily multivitamin staves off disease, many people add them to their diet to maintain or boost health. Others, such as premenopausal women, sometimes choose individual vitamins, like iron, to fill in specific gaps.

If you’re evaluating supplements and vitamins to add to your diet, here are nine questions to ask your doctor, pharmacist, and/or registered dietitian:

• What health benefits does this supplement offer me?

• Do I need this supplement for my health?

• What is the recommended dose for this supplement?

• When and for how long do I need to take this supplement?

• Which is most appropriate and effective for me — a pill, powder, or liquid?

• Does this supplement or vitamin have any known side effects?

• What are the best brands of this supplement?

• Does this supplement interact with any medications or foods?

• Will I need to stop taking this supplement or vitamin if I have to undergo surgery?

Which Vitamin Form Should You Choose?

Once you know which vitamin or supplement is right for you, you’ll discover many can be bought as pills, liquids, or powders. Typically the difference between them is the rate at which your body absorbs the supplement and how quickly the supplement becomes active. For example, liquids are absorbed faster than pills.

Certain supplements are in pill form because they become ineffective, or even dangerous, if exposed to stomach acids. Some people need to take a liquid if they have difficulty absorbing vitamins or supplements from a pill.

And not all formulations of a particular vitamin are the same. For example, vitamin D supplements come as either vitamin D-2 (ergocalciferol) or vitamin D-3 (cholecalciferol), with vitamin D-3 tending to be the more active form. When in doubt, talk with your doctor about which supplement suits your needs.

Supplement Safety

The FDA does regulate dietary supplements; however, it treats them like foods rather than medications.

Unlike drug manufacturers, the makers of supplements don’t have to prove their products are safe or effective. Instead, the FDA can force a supplement from the market only if it proves that the supplement is unsafe. That’s an important point to keep in mind. A supplement could be on the market for years before enough people had adverse health effects to prove it’s unsafe.

“You’ve got to be careful because some supplements can cause a response, some cause no response, and some can cause an adverse response,” notes Gail Cresci, RD, assistant professor of surgery and director of surgical nutrition at the Medical College of Georgia.

The bottom line: Do your research and exercise caution. Here are a few more important safety tips:

• If you eat a balanced diet rich in whole grains, fruits, and vegetables, look for a multivitamin with no more than 100% of the daily value of most vitamins and minerals.

• Although vitamins are essential to our bodies, in high doses some vitamins can disrupt biochemical pathways, says Cresci. Avoiding high doses is especially important with the fat-soluble vitamins A, D, E, and K because these vitamins build up in your body and can become toxic. (Water-soluble vitamins are excreted in urine if you take more than your body needs.)

Who Should Avoid Supplements and Vitamins?

Supplements are not recommended for people with certain health conditions. Also, some supplements can interact with medications. Always talk with your doctor before adding vitamins or supplements to your diet. People who should avoid certain supplements include:

• Pregnant or breastfeeding women, because some kinds of supplements can be dangerous to the baby. A daily prenatal vitamin supplement is perfectly suited to pregnant and lactating women.

• Those taking certain medications, including heart medications, diuretics, blood thinners, aspirin, immune-suppressing medications, and steroid medications. These drugs can interact with certain herbal and other supplements.

• People who are going to have surgery, because some supplements may lead to bleeding and other dangerous complications.

• Those being treated for or with a history of cancer, because some supplements could encourage the growth of cancer cells.

4 Tips for Smart Vitamin and Supplement Buyers

When you’re ready to purchase supplements, keep these tips in mind:

• Look for evidence about the supplement’s effectiveness in published scientific studies. Search for such studies in the National Institutes of Health (NIH) database: http://www.ncbi.nlm.nih.gov.

You can also call the manufacturer and ask what published studies they have to substantiate their claims, and what quality-control systems they have to ensure the ingredients listed on the supplement label are actually in the bottle.

• If a product claims it will “cure” a disease, is “all-natural,” or has a “money-back guarantee,” be on guard. Any supplement that sounds too good to be true likely is.

• Choose brands labeled with the NSF International, US Pharmacopeia, or Consumerlab seal. These insignia verify that the supplement actually contains the ingredients stated on the label, and that the product doesn’t contain any contaminants or potentially harmful ingredients.

• Be wary of supplements produced outside the United States. Many are not regulated and some may contain toxic ingredients.

3 Tips for Storing Supplements and Vitamins

Supplements don’t last forever, and to maintain their strength they need a little care. After purchase:

• Keep vitamins and supplements in a dark, cool, dry place (avoid bathrooms and other damp spots).

• Make sure all supplements are stored on a high shelf or in a locked cabinet, out of children’s reach.

• Some vitamins and supplements lose their viability when they sit on the shelf for too long. Do a regular check of your vitamins and supplements and throw out any that are past their expiration date.

Finally, always let your doctor know about any vitamins or supplements you plan on taking, especially if you have a chronic condition or are on regular medication. Not all vitamins and supplements are appropriate for everyone, and certain types of supplements can have potentially dangerous interactions with medications you are taking.

webmd.com

Some supplements reportedly boost mood — but what does the evidence show for mood enhancers?

Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues.

For depression alone, the annual cost for treatment and lost wages may be as high as $52 billion.

With these statistics, it’s no wonder that many people are searching for mood supplements or other mood-enhancing alternatives to drugs.

The Need for Mood Enhancers

“For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements.

Which leads to the question: what vitamins, herbs, supplements, and lifestyle changes are the best mood enhancers?

The experts we talked to didn’t reach complete consensus; more research is clearly needed for the plentiful options available. But here is a brief overview of some of the more common complementary approaches used to treat mood problems.

Of course, if you suffer from severe mood problems see a doctor — before you reach for mood enhancers or supplements

Mood Supplements with Potential

One of the most touted herbs used for enhancing mood is St. John’s wort, a yellow-flowered plant containing many chemical compounds.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD, associate professor, Complementary and Alternative Medicine Master’s Program, Department of Physiology and Biophysics at Georgetown University School of Medicine. Fugh-Berman says that trials in the U.S. have been oddly less positive than in Germany, where it is widely prescribed.

SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from protein food sources, is another widely studied mood-enhancing substance that’s commonly used in Europe, Fugh-Berman tells WebMD.

Though the data is less solid, other potential mood enhancers include:

• Valerian: an herbal remedy created from dried roots, often taken as a sleep aid and sometimes used for anxiety.

• Lavender:aromatherapy, essential oils, and teas use lavender to enhance relaxation and possibly help relieve anxiety and depression.

• Omega-3 fatty acids: found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression. Emmons recommends a dose of 2,000 to 4,000 milligrams or more when taken for mood problems.

• B vitamins: essential for cell metabolism and central nervous system maintenance. Emmons recommends a good B-complex or multivitamin to ensure plenty of B vitamins, which can help stabilize nerve cell membranes. He advises that people living in northern climates take 2,000 units of vitamin B3 in the winter to help combat winter blues.

Around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild-to-moderate depression. An analysis of 37 clinical trials found that St. John’s wort may have minimal benefit for those with major depression.

Although more research is needed, St. John’s wort may also have the potential to reduce symptoms of anxiety, premenstrual syndrome (PMS), or perimenopausal mood changes.

Available as capsules, tablets, liquid extracts, and teas, a typical dose of St. John’s wort ranges from 900 to 1,200 milligrams a day, for one to three months.

St. John’s wort does have the potential for serious interactions with a wide variety of prescription drugs, including birth control pills, antidepressants, HIV medications, and blood thinners. It can also interact with other herbs or supplements. Mainly, it may lower the effectiveness of certain medications, Fugh-Berman tells WebMD. St. John’s wort may also lead to an increase in side effects when taken with antidepressants.

Consult a doctor or pharmacist about interactions before using St. John’s wort. Although uncommon, side effects of St. John’s wort may include:

• Gastrointestinal upset

• Skin reactions

• Fatigue

• Anxiety

• Sexual dysfunction

• Dizziness

• Headache

• Dry mouth

SAMe (S-Adenosyl-L-Methionine)

SAMe has been studied a lot for depression. Although current trials are not conclusive, an analysis of 28 studies showed that SAMe produced statistically significant improvement in the symptoms of depression when compared to a placebo. However, improvements were not as noteworthy when compared with conventional antidepressants.

Emmons suggests SAMe for those with a type of depression that produces low energy. He prescribes 400 to 800 milligrams daily, depending upon need or tolerance. The dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.

Although SAMe usually causes few problems, you should use caution if you have diabetes, low blood sugar, or an anxiety or other type of psychiatric disorder. Gastrointestinal problems and skin rashes are the most common side effects.

Mood Enhancers That May Be Unsafe

Kava kava. A ceremonial beverage used commonly in the Pacific Islands, kava kava earned its claim to fame as an herb that’s very helpful for anxiety. Unfortunately, kava kava has largely fallen out of favor because it has been associated with a rare risk of significant liver problems.

According to the FDA, you should consult a doctor before using kava if you have liver disease or are taking drugs that affect the liver. Likewise, you should see your doctor if you experience any signs of liver illness after taking a kava supplement.

5-HTP. This is a precursor to a neurotransmitter called serotonin. Although some health care providers recommend it for mood problems, others are more cautious. “It is not clear whether 5-HTP is immune from the same problems L-tryptophan had,” Fugh-Berman tells WebMD, referring to an amino acid that was taken off the market in 1989 due to a dangerous contaminant.

As you evaluate other mood supplements, keep in mind that the FDA does not strictly regulate herbs and supplements. This makes it harder for you to assess their strength, purity, and safety. Fugh Berman advises doing your own research on effectiveness and adverse effects, using reliable, unbiased sources.

Lifestyle Changes for Enhancing Your Mood

“If you look at the research on exercise for depression, it’s equal to or better than medication for depression — probably the best outright alternative treatment for depression,” says Emmons, who often recommends mild, rhythmic activities such as walking, biking, or jogging. “It may not be enough for a lot of people, but it’s a good place to start.”

Reporting in a February 2008 issue of Cerebral Cortex, German researchers described PET scans and recently available chemicals they used to prove that running does, in fact, release mood-enhancing endorphins. The more released, the greater the effect.

How much exercise is enough to enhance mood? Three hours of moderate activity per week may do the trick, according to a study published in the January 2005 American Journal of Preventive Medicine.

Emmons also strongly recommends a variety of stress management techniques, such as learning to self-regulate thoughts, called mindfulness.

“People with recurring depression tend to get triggered very quickly — almost like a track is laid down, a slippery slope,” he says. “It pays to put some real effort into learning to recognize this immediately and to learn ways to steady yourself.”

Even certain computer games can help create more positive thought patterns. Based on scientifically-tested tools published in the journal of the American Psychological Association, MindHabits is one example. It helps players reduce stress and boost esteem by training the mind to refocus the way it perceives the world.

By Annie Stuart
WebMD Feature

Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

• Are a good or excellent source of fiber, vitamins, minerals and other nutrients

• Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene

• May help reduce the risk of heart disease and other health conditions

• Are low in calorie density, meaning you get a larger portion size with a fewer number of calories

• Are readily available

Almonds

Why eat almonds? These tear-shaped nuts are packed with nutrients – fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut – 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body’s Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat – a healthier type of fat that may help lower blood cholesterol levels.

Apples

Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C – an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Blueberries

Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C – 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli

Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients – a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C – antioxidants that protect your body’s cells from damage.

Red beans

Why eat red beans? Red beans – including small red beans and dark red kidney beans – are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon

Why eat salmon? Salmon is an excellent source of omega-3 fatty acids – a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach

Why eat spinach? Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet potatoes

Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories – one small sweet potato has just 54 calories.

Vegetable juice

Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ

Why eat wheat germ? At the center of a grain of wheat is the wheat germ – the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

Content by MayoClinic.com

Wheat germ is one of the richest natural occurring sources of Vitamin E. Sweet almond oil is an exceptional emollient and helps improve skin texture. Wheat germ is little flakes, so it’s not like you’re eating a wheat berry or something “substantial” in mass so you barely even notice it. I added it to everything I cooked last night for company (2 Tb each in brownies, soup and rolls) and even after I told them they couldn’t pick out the taste. Wheat germ is also nutritious and adds a deliciously nutty flavor to cereals, especially granola, some muffins, and yogurt.[DFR::020525113405-10369852-cj|align_left_1]

Vitamin E is a powerful antioxidant that can help retard aging, protect the muscles, blood, lungs, and eyes, prevent blood clots, and strengthen the immune system. Antioxidants work by preventing damage from free radicals. Vitamin B12 activity in miso ranged from a high of 0.25 mcg/ 100g in barley miso to a low of 0.15 mcg/100g in light rice miso. Pasteurized tempeh contained 0.12 mcg vitamin B12 per 100g food. Vitamin E is a powerful antioxidant and free-radical scavenger. Vitamin E protects muscle tissue and DNA from damage, and immune function from oxidative stress.

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Vitamin E may help prevent or delay coronary heart disease by limiting the oxidation of LDL-cholesterol. A 1994 review of 5,133 Finnish men and women aged 30 – 69 suggested that increased dietary intake of vitamin E was associated with decreased mortality from heart disease.

Vitamin B also helps in digestion, healthy skin and repair of tissues. Wheat germ is a fantastic source of natural fiber, which is very pivotal to maintain ordinary an compact bowel functioning. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals. Vitamins A, D, and E, whether given internally or applied externally work together to keep the coat healthy and aid in the healing process of most wounds and poor skin conditions. When Wheat Germ Oil Blend by Farnam is applied on the skin of a horse, it improves the circulation of blood and also helps to repair the skin cells destroyed by the scorching heat of sun.

Vitamin B also helps in digestion, healthy skin and repair of tissues. Wheat germ is a great source of natural fiber, which is very essential to maintain regular an efficient bowel functioning. Vitamin A is crucial as it acts an anti-oxidants, ridding your body of free radicals .

Wheat germ is another ingredient in organic skin care procedures. It is rich in vitamin E and is known for its exfoliation as well as moisturizing properties. Wheat germ is a power pack in and of itself, too, though folic acid is a strong suit. Wheat germ is the embryo from which the wheat plant develops, and as such it contains all the nutrients essential for growth. In this 2 per cent of the grain are concentrated rich supplies of vitamin E.  To see all vitamins click here

To commence with, it should come as no surprise to everybody that vitamin supplements are an incredibly important addition to our dietary needs. We simply do not get an adequate amount of vitamins and nutrients in the food we eat everyday. Our fast paced lives combined with over processed foods affects us to needing quality and effective vitamin supplements more than ever.

The right mix of effective vitamins can start a perceptible difference in your daily life. Proper nutrients help us to deal with stress better, as well as supply us more energy. The antioxidants in vitamins and nutrients can even battle the aging process and improve the ability of us to stay younger longer. For this to occur we would like to make sure that we are getting effective vitamin supplements. The situation with chewable vitamins is that they do not work very well.

To give you a little background, it is estimated that about 40 per cent of Americans take a vitamin supplement a few times a week. Of the vitamins taken, only about 10 percent of the nutrients are absorbed to the body. That means that something like 90 percent of all vitamins taken are useless.
The thing is that it is hard for the body to break down the vitamins and absorb them into the blood stream. Chewable vitamins and hard vitamins cause is difficult for your body to get a hold of the needed nutrients.

This is why the development of liquid vitamin supplements is such an important occasion. Liquid vitamins do not cause the body to work hard to dissolve and are easy for the stomach to absorb into the bloodstream. This means that liquid vitamins work, and could replace your chewable vitamins.
Liquid vitamins are the finest the nutrients are actually absorbed into the body. This means you get the benefit of balanced nutrition and the health benefits it brings.

The combination of a busy life and over processed food has made addition of a liquid vitamin supplement essential. Now we can have a multitude of energy for work and social life. We can stay healthier longer. And we can reduce the aging process. Make sure that the vitamins that you add to your life are the kind which can be the numerous beneficial. To see more vitamins visit the Health – Fitness & Nutrition Store