Should you take a nutritional supplement?
People turn to nutritional supplements for some perfectly good reasons, including a need to compensate for an inadequate diet, or a desire for a "natural" cure. But supplements lack many of the safeguards afforded to prescription or over-the-counter drugs, and even some potentially helpful supplements can pose risks. Philip J. Gregory, Pharm.D., editor of the Natural Medicines Comprehensive Database, the leading medical reference on natural remedies, explains how to find supplements that may help you—and how to protect yourself from those that almost certainly won't.
HOW DO YOU KNOW IF A SUPPLEMENT REALLY WORKS?
If someone is claiming that he has uncovered a secret that no one else in the world knows but him, that's a clue he's probably trying to promote junk. There are no such secrets. A lot of products also claim to be "clinically tested." In reality, that can mean that someone took the product and told the company, "It worked for me." Skip any product that doesn't have actual, published, peer-reviewed clinical trials to support its claims. A lot of quacky products end up targeting conditions that people have a hard time with and where the medical options aren't great - irritable bowel syndrome, cancer, migraines, weight loss. By the way, there is no such thing as a truly safe, effective weight-loss supplement, including hoodia. And if anybody makes a claim that a supplement is "nontoxic" and better than a drug, that's based purely on opinion. There are few trials out there that compare a natural product to a prescription drug.
BUT WON'T CERTAIN SUPPLEMENTS KEEP ME HEALTHY?
People take supplements with good intentions - they want to be actively involved in their health, and taking a pill is a lot easier than eating a healthy diet or getting a lot of exercise. The law allows manufacturers to say their product "supports heart health" or "supports prostate health," which is so general people interpret it to mean that it can prevent a specific disease. But in most cases we have almost no data on how well supplements prevent disease. The studies are hard and expensive to do.
ARE THERE ANY SUPPLEMENTS YOU ACTUALLY RECOMMEND?
Yes, a psyllium or fiber supplement. High fiber in the diet can reduce cholesterol absorption, and if you can't or won't get it from food, a supplement is also acceptable. Fish oil is worthwhile for people with high triglycerides or heart disease, or who don't like fish. Saw palmetto can reduce prostate symptoms. Calcium and vitamin D are helpful for preventing osteoporosis. I still think multivitamins are appropriate for people who don't like veggies. I'm one of those. It's the only supplement I take.
Posted by: Rhett | Oct 16, 2009 12:28:10 PM
Does anyone have any data on effectiveness of supplement COQ10A?
Is it useful for cardiac health?
Thanks
Posted by: Danny W. | Aug 17, 2009 1:21:38 PM
What is the latest scoop on Nitric Oxide. I have heard that taking it as a supplement can help with blood circulation and heart disease. Is there any adverse effects?
Posted by: Rose K | Jul 23, 2009 5:27:25 PM
I'm not sure if this is the correct blog for this info, but in the last (July 2009) issue of Readers Digest there was an article on some studies done on monkeys that showed that three plums (fresh, canned, or dried/prunes) stopped bone loss and even reversed it. The article stated that a larger study on humans was in the works, but if this is true, just think of how wonderful this would be---we wouldn't have to take the drugs that can have such terrible side effects.
Posted by: V. Blackwell | Jun 26, 2009 4:32:23 PM
In answering the June 15th posting: My husband and I recently tried the Isagenix program. My husband has high blood pressure and could not tolerate some part of the 2-day cleansing process, but seemed to be okay with the protein shakes. We both lost 20-30 pounds and many inches in 30 days. We both lost our bloating, felt much better, had more energy and less arthritic pain. Of course, these are OUR results. We quit the rountine to see if it really made a difference and, yes, it did for us. I am ready to go back and do it again and this time stay on it. My morning shakes were wonderful and I really do miss them. More information can be found on this at http://blkwl.isgenix.com. Dr. Natrajen's video clip on "Are You Toxic?" is very informational.
Posted by: don | Jun 15, 2009 4:03:58 PM
Is anyone out there using the Isagenix colon clease and if so have you lost weight and do you feel better and less bloated?
Posted by: Elizabeth Hayes | Jun 3, 2009 7:27:03 PM
I have heard alot about Advocare Products..Do you have any comments on these supplements, especially in terms of safety.
Posted by: Helen Page | Jun 1, 2009 5:52:47 PM
Wow! I didn't see a very important piece in your article. Lack of nutrition or not liking veggies is not the only reason people lack vitamins and nutrients. Even if we pile on the brocolli and brussels sprout...if we're not buying right from the gardner we're probably not being fed properly. Depleted soils, green harvested, shipped long distances, etc... I thought I was eating so healthy and doing everything I could to feed my family well. Only to find myself not feeling well most of the time with no explanation from the doctors. They were, however, willing to prescribe me some drugs to try out. Thankfully, someone introduced me to all-natural nutritional food supplementation and I am feeling better than I have in a decade. I still pile the dark greens on our plates but our supplements are right next to it. Even my kids aren't catching every little virus that gets passed around the school. Thank you for sharing your heart and thank you for letting me share mine. www.health-n-wellness-team.com
Posted by: Benin | Mar 8, 2009 9:20:11 PM
I experienced a great number of them, and made for themselves the conclusions. Have to look at the manufacturer, the quality of the product and its composition. And, for example, vitamin C can be synthetic or obtained naturally, etc.
Posted by: gloriacrook | Feb 28, 2009 1:06:39 PM
I wonder if Lipo-spheric Vitamin C delivers the huge amounts claimed? About ten times a normal capsule?
I believe it is wonderful, if true, but I cannot tell whether the results are commensurate with the stated possibilities. Vitamin C (ascorbic acid) causes diarrhea problems for me when taken in small quantities, but Lipo-spheric Vitamin C is supposed to go straight to the liver and from there to needed areas - no diarrhea problems at all.
Does anyone know? Does there need to be a blood test to find out?
Posted by: Howard Fink | Feb 12, 2009 8:45:02 AM
I take a product called "Juice Plus" & they supplement fruit & vegetable benefits. Could you comment on its effectiveness and if it could be harmfull. There web site: www.juiceplus.com
Posted by: Kendra | Feb 3, 2009 8:03:20 PM
In answer to most of the above questions, a registered dietitian (RD) is one of the few that has the education and training to answer your questions. Doctors, nurses, vitamin store owners, or 'nutritionists' do not have any science-based education regarding supplements and/or supplement products. I would recommend that if you are serious about gaining knowledge before taking a product, find a Registered Dietitian in your area. RD's can be located on eatright.org (American Dietetic Association's website).
Registered Dietitians have to have a minimum of a bachelor's degree at a U.S. accredited university or college and course work approved by the Commission on Accreditation for Dietetics Education (CADE) of the American Dietetic Association (ADA). Along with that, they must complete a CADE-accredited supervised internship (typically running between 6-12 months), pass a national examination administered by the Commission on Dietetic Registration (CDR) and complete continuing professional educational requirements to maintain registration. ALSO most RD's have a master's along with additional licenses.
Registered Dietitians are one of the only professionals that have the education to answer your food, diet, and supplement questions. Please find one and don't base your answers on internet advice or replies.
Posted by: Donald Schuman | Jan 23, 2009 10:03:02 PM
There are numerous acai berry colon cleansers out right now. An internet search nets many many different brands--all claiming to be the most effective. Can anyone speak to which are scams and which are really worth a try?
Don
Posted by: John | Jan 13, 2009 6:54:51 PM
Acai berry is very high in antioxidants, containing more than blueberries, the former antioxidant ruler. Acai berry comes in either juice or powder of the actual fruit. How "natural" it is probably depends upon the processes that the juice and powder are rendered. I'm not sure what types of herbicides and insecticides may be used in acai farming, which may add toxic chemical residues in these otherwise healthy berries.
Acai berry is relatively safe. I would suggest that you purchase organic acai berry if you can.
Posted by: Carolyn Ford | Jan 5, 2009 11:22:43 PM
I was wondering if anyone can tell me anything about the Acai berry that is the crave now. How safe is it? Is it as natural as the media claims it to be?
Posted by: Gary | Jan 2, 2009 3:38:02 PM
Where could one find data about nutritional supplement usage among high school athletes? I am looking for this data.
Posted by: Donald Wead | Jan 1, 2009 11:13:30 AM
There are many resources to get Natural Vitamins and Supplements. Everyone must research their needs so as to be careful of what sources we use for our personal health. We all have basic requirements but many times have special needs based on our present health condition and requirments.
What works for one person may be wrong for another person. Try to find a ballance in what is correct and works for you.
Posted by: Suzanne Cloum | Dec 21, 2008 12:03:56 PM
I have been reading up on omega 3 oils and depression and anxiety. I would like to try this, but I am unsure what its the best to take and the amount to take. You are also saposed to add vitamins A, B vitamins, vitamin c and vitamin e. I just want to get opinion on amounts of these vitamins I should take.
Posted by: susan | Oct 17, 2008 4:47:18 PM
You have to be careful where you get supplemnets from, especially multi-vitamins. Some synthetic vitamins don't work for people; I've had friends say their vitamins made them sick so they stopped taking them.
Posted by: Jim | Oct 1, 2008 7:30:31 PM
Can anyone tell me where I might find a "reputable" unbiased review on intestinal cleaning products. I've seen so many advertisements with all the testamonials/videos and extensive websites, but I don't know who to trust. I've tried entering this search here in consumer reports, but it doesn't appear that this magazine has done a review/comparison on these products. There are 7 day, 14 day, 21 day, 30 day products. Many claim to contain "all natural" and "organic" ingredients.
I'd like to know which ones are the best and safest based on the average human needs of maintaining the "good" intestinal flora and also cleanse the entire digestive system gently, thoroughly as possible, gentle and supportive of our systems without stripping it of the good bacteria necessary for proper digestion and intestinal health.
Any leads to this information would be very helpful.
Thanks in advance,
Jim
Posted by: Czes Kulvis | Aug 1, 2008 12:04:05 AM
"Should you take a nutritional supplement?"
Really good question. And big.
Other question: Are natural supplements really safe?
Lots of similar questions can be easily created. But still - everybody must dig for answers himself.
There are no simple answers to similar questions.
Posted by: grady koger | May 12, 2008 9:16:59 AM
Is olive oil a good skin healer as a replacement for the expensive Bio-Oil?
Posted by: MARIELENA PADILLA | Apr 16, 2008 8:23:08 PM
I take a Calcium/vitamin D supplement for osteopenia. But I have heard that you should avoid caffeine when taking calcium. How true is that?
Posted by: Criss Ittermann / Your Green Club | Mar 19, 2008 3:32:34 PM
I think that supplements are good when you are trying to mind your weight, or when your body may not be adequately absorbing nutrients from food (such as insisting on using cream-based dressings on your salad). They're not replacements for real food, but our soil is depleted and our lifestyles are not those of our ancestors, we deal daily with types of constant stress and toxins that our predecessors did not deal with, and I'm of the belief that a little nutritional help goes a long way to give our bodies raw materials to work with.
I'm on a (non-drug-based) diet plan, it includes a wide range of nutritional support, and it feels good. I won't reach my goal for many months, but the idea is that I'm learning how to eat better, while my body is adjusting to my weight loss over time. In the meantime, my body is getting all the nutrition it needs. It beats the fasting diets, for certain, and when I was on a much lower carb diet I felt yucky.
Posted by: Jumpstart Energy | Diet and Weight Loss Pills | Feb 10, 2008 8:16:06 PM
Supplements are named supplements for just this reason...they are not substitutes, they are supplements.
Do they work? Depends on the ingredients and dosage. Different supplements work for different people.
Posted by: Bruce Hamilton | Nov 24, 2007 12:37:13 PM
Sorry, but someone who "[doesn't] like veggies" has no credibility on nutritional matters. A high-vegetable diet is the foundation of health.
For authoritative nutritional information I suggest Dr. Joel Fuhrman at http://drfuhrman.com/ and his blog at http://www.diseaseproof.com/.
--Bruce
Posted by: ARTHUR MIRKIN | Nov 24, 2007 12:28:30 PM
Kindly discuss amount of supplement to use. e.g. Saw Palmetto-if there is a small amount used, it isn't worth using. I know. So now I have an MD's 'script I'm using for prostate problem.
This goes with any supplement.
Thanks for trying, you're on the right track.
There are so many "crooked" folks with the "right" remedies in natural supplements it's criminal