How to Take a Vitamin? The Do’s and Don’ts |
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It is advisable to take a single, balanced multivitamin every other day, or half a vitamin taken daily. Even a poor diet gets 50 to 75 percent of RDA (Recommended Dietary Allowance), and there’s no need to supplement beyond this. There are some groups of people who really can benefit from a vitamin/mineral supplement: children under two years of age, and other children and elderly people who eat a limited number of foods; people on diets that contain fewer than 1200 calories a day; pregnant women; strict vegetarians who eat no dairy products or eggs and people with certain illnesses that seriously impair the absorption of nutrients. If you are on the lowest-calorie version of Nutripoints, you might also benefit from the half-a-vitamin-daily regime. The following are do’s and don’ts for taking vitamins: - Do take only a vitamin that offers close to, but no more than 100% of RDAs for all nutrients. If the levels are a bit higher, they are not dangerous, but they are a waste. If they are a lot higher (some vitamins contain 1000% of the RDA for one vitamin, and 20 % of another), they are really unbalanced and should be avoided. - Don’t go for the highest-priced vitamin. Claims that vitamins are “natural”, as opposed to “synthetic,” really have no bearing on their effectiveness, and a national brand name may be no better than a much cheaper store brand. - Do check the expiration date on any vitamins you buy. They will become ineffective over time and are best used when fresh. Store them in a cool, dark, dry place. - Don’t waste money on vitamins that contain substances for which there is no proven nutritional need. Lecithin and vitamin B15 are two examples of such substances. Inclusion of the following supplements only raises the price without any nutritional benefit: arsenic, carnitine, choline, cobalt, coenzyme Q, lecithin, nickel PABA, silicon, tin, vanadium, vitamin P and vitamin Q. - Unless you are under doctor’s orders don’t take vitamin that contact substances otherwise useless or dangerous. Fluoride, iodine, and phosphorous are readily available in water, salt, and protein foods. Chloride, potassium, and sodium are easily obtained from the normal diet. Molybdenum isn’t a recommended mineral in supplements because its toxicity outweighs the problem of a possible deficiency. Moreover, even moderate amounts of molybdenum can cause a copper deficiency. - Do take you vitamins with a well-balanced meal. Although there is evidence that some minerals are best absorbed on an empty stomach, the final evidence is not in, and most vitamins seem to be best absorbed when taken with foods. Healthy Low Carb Diabetic Diet |
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