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Supplements How to choose them and which ones you might need. Presented by: Katie Elmore, DC How to choose a good supplement Meeting quality standards How does the supplement dissolve in the stomach? How well are the vitamins and minerals being absorbed? Meeting quality standards

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supplements

Supplements

How to choose them and which ones you might need.

Presented by: Katie Elmore, DC

how to choose a good supplement
How to choose a good supplement
  • Meeting quality standards
  • How does the supplement dissolve in the stomach?
  • How well are the vitamins and minerals being absorbed?
meeting quality standards
Meeting quality standards
  • GMP-certified manufacturing—the ultimate quality marker.
    • Certified for good manufacturing practices (GMP) by the Natural Products Association (NPA), National Sanitation Foundation (NSF), and the Therapeutic Goods Administration of Australia (TGA) to ensure the highest quality standards.
meeting quality standards4
Meeting quality standards
  • You can also look for the designation of USP or BP next to the vitamin.
    • USP (United States Pharmacopoeia) or BP (British Pharmacopoeia)
how does the supplement dissolve in the stomach
How does the supplement dissolve in the stomach?
  • There are basically 3 types of supplement delivery systems.
    • Liquid
    • Tablets
    • Capsules
liquid tablets
Ready to go

Currently not many choices

Perfect for people that have trouble swallowing pills

Most common

Formed by mixing organic or inorganic cement and pressing into shape

There are also the coated tablets.

Liquid Tablets
capsules
Capsules
  • My first choice
  • Loosely packed in gelatin containers that is easily dissolved
  • Because they are not compressed you will have to take two of these to equal one tablet
how well are the vitamins or minerals being absorbed
How well are the vitamins or minerals being absorbed?
  • Must be paired with a protein “chaperone” to increase absorption
  • Take vitamins with meals
  • Look for ‘chelate’ or ‘chelated’ in relation to minerals.
  • Look for a supplement that has a “food base”
calcium
Calcium
  • Essential for strong bones and critical body functions like controlling blood pressure and maintaining your heart rate.
  • 1000 mg/day
  • Must dissolve in your stomach before it can be absorbed in your intestines
calcium10
Calcium
  • Calcium Citrate: is best absorbed in an acidic environment, hence is best absorbed supplemental form of calcium.
  • Calcium Carbonate: requires higher stomach acid so take after meals.
  • Dolomite, Bone Meal or Oyster Shell: these naturally occurring calcium pills may contain heavy metal or lead.
multivitamin
Multivitamin
  • At least 100% of the daily value in important vitamins
    • B6, B12, C, D and E
  • Don’t overdo A
    • Studies have shown that taking over 5,000 IU of A can reduce bone density
  • Watch out for iron if you are a male or a menopausal woman
multi vitamin
Multi-vitamin
  • Make sure it has an expiration date
  • At least 100% of important minerals
    • Calcium, chromium, magnesium, selenium
  • Men: make sure you’re getting enough selenium.
    • Protects against certain cancers
coq 10
CoQ-10
  • Key role in producing energy for the cell’s mitochondria
  • Statin drugs may interfere with the body’s production CoQ-10
  • Dosage ranges from 30-90 mg/day
  • Has been shown to help with heart failure, cardiomyopathy and heart attack prevention and recovery
fish oils
Fish Oils
  • Omega-3 fatty acids support brain function, reduce inflammation and protect against heart disease.
  • EPA-DHA best forms of Omega-3
  • Protects against all forms of cancer
  • Useful in children with ADD or ADHA
glucosamine chondroitin sulfate
Plays important role in the synthesis of cartilage matrix

Enhances the function of the joints

Continued use is required to maintain benefits

1500 mg/day

Supports the integrity of the joint

Inhibits many of the enzymes that break down the cartilage matrix

1200 mg/day

Glucosamine & Chondroitin Sulfate
vitamin c
Vitamin C
  • A.K.A. Ascorbic Acid
  • Required for the synthesis of cartilage
  • Highly effective antioxidant
    • Protects against damage from free radicals
  • Boosts the immune system
    • Take at the first sign of a cold!
  • Dosing varies
vitamin d
Vitamin D
  • Essential for calcium absorption to enable normal mineralization in bone
  • Present in two forms
    • D2 and D3
  • Present in very few foods
  • Most people meet their vitamin D needs from sunlight except the winter months in the northern latitudes
slide18
If you are on any medications make sure you check with your pharmacist or family physician before starting any supplement.
  • Only take the recommended amount
slide19
If you are in good health, start with a simple supplement program like this:
    • Multivitamin
    • Calcium and Magnesium
    • Fish oils
    • Vitamin D in the winter months
references
References
  • Health guidance for better health. www.healthguidance.org. Nicky Pikington. February 10, 2010.
  • “How to buy the best multivitamin” Natural Health. www.findarticles.com Erin O’Donnel 3/03.
  • Metagenics. Quality Difference. www.metagenics.com
  • The Merck Manual; Eighteenth Edition. Merck Research Laboratories. 2006.
  • National institute of Health. http://dietary-supplements.info.nih.gov. Office of Dietary Supplements. Fact Sheets. 11/13/09