Over the past few weeks I have talked about vitamins, minerals and the importance of using whole food, natural supplements to boost your nutrition and improve your overall health. This week I would like to share just a few “tips” for getting the most benefit from those supplements.
So here are my top 10:
1. Take your vitamins with your meals to increase your body’s ability to fully digest and absorb them.
2. Fat soluble vitamins (A, E, D, K) should be taken with the meal containing the most (healthy!) fat.
3. Vitamin D is best absorbed when taken with protein (a protein meal or in a protein shake).
4. Divide calcium into 500 mg. doses with your meals as your body cannot process more than that at one time. If you take a food based calcium you only need about 100 mg.
5. Always take a B-complex that contains all the B vitamins, rather than one or two. Taking B-complex with a mineral supplement that contains magnesium will enhance the function of both.
6. Do not take fiber supplements or fiber rich meal with oil supplements (fish oil, etc.) or minerals. Take those supplements separately from fiber.
7. If you take an iron supplement, it’s best assimilated when taken with vitamin C and apart from vitamin E. *Very few people need to supplement with iron and unless your doctor says you do, I would not. People, and particularly men, over 40 should never take iron as it is stored in vital organs and can cause serious harm.
8. Calcium must be balanced with magnesium and needs vitamin D to be absorbed.
9. When you take protease, the enzyme that digests protein, with your protein meal, it will help you digest your food. If you take it on an empty stomach, between meals, it will scavenge and digest proteins (bacteria, fungi) in the blood!
10. Taking your minerals at night will help mineralize your bones more effectively.
Take a Step:
Walking into a health food store and looking at the shelves of supplements can be overwhelming and cause you to throw up your hands and say, “Forget it!”
Don’t do that – it doesn’t have to be complicated or expensive. Choosing some high quality foundational supplements is much better than buying armloads of inferior ones.
Concentrate on a quality green food to cover vitamins and minerals, fish oil and fiber source like flax seed and you have a great foundation.
Until next time I wish you vibrant health!
Ann
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