VITAMINS & SUPPLEMENTATION

When it comes to taking nutritional supplements, many people don't know what to take or where to get it.  People mainly buy their supplements at a grocery store where the quality is below standard.  Another problem is that it can get expensive buying supplements.  Having a core set of supplements to take is key, along with getting them at a good price. Here is a set of core supplements that everybody can take and benefit from.

Multivitamin:

This is something you cannot be cheap with.  Centrum and other generic grocery store brands are about 6% absorbable.  Get a quality multivitamin from a reliable health and wellness outlet or a doctor's office.  These are generally good quality.  Watch the vitamin A content in a multivitamin.  Anything over 5000 IU of pure vitamin A is considered toxic.  Make sure the vitamin A comes from beta-carotene, which is non-toxic and can be stored.

Vitamin C and E:

These are powerful antioxidants and attack and destroy harmful free radicals in the body.  They reduce the risks of cancer, diabetes and cardiovascular disease.  Smokers need extra vitamin C because smoking drains the body of this vitamin.  About 1 gram of vitamin C and 200 mg of vitamin E per day will benefit the body.

Calcium:

Everybody over 30 should be taking 800mg to 1000mg of calcium per day.  Osteoporosis is on the rise with men and is prevalent in women.  After the age of 50, 1500mg of calcium should be taken.  What type of calcium should be taken?  Calcium Carbonate for people under 45, after 45 the acidity in the stomach decreases. Acid is needed for calcium to be absorbed.  To remedy this, calcium citrate should be taken.  Unabsorbed calcium can help prevent colorectal cancer as well.

Here are some condition specific supplements that are very effective for what they treat

Omega 3 Fatty Acids (EPA-DHA)

These are the good fats.  They are found naturally in deep sea fish, peanuts, walnuts and avocados.  They have been shown to help decrease cancer, blood pressure, inflammation and most of all decrease your bad cholesterol.  They also help increase the immune system function.  Also, these compounds are essential in the development of brain, nerve and eye tissue in infant's pre and postnatal.  Pregnant women are highly recommended to take this supplement.  Therapeutically speaking, you need to take in 1500mg of these a day.

Glucosamine and Chondroitin Sulfate

Glucosamine is one of the building blocks of cartilage in the body.  Chondroitin helps increase the nutrient flow to help an area rebuild.  This supplement is highly recommended to people who have arthritis or deal with chronic inflammation.  These supplements have been shown to reduce pain, tenderness and swelling along with slowing down degenerative arthritis.  Take 1500mg/day of glucosamine sulfate and 1000mg of chondroitin sulfate.

With taking any vitamin or supplement, you get what you pay for.  Buying from your doctor or other trusted health care provider may be more expensive but you can be assured of the quality.  The quality gets questionable if you buy from a grocery or outlet type store.  Always check with a health care provider before taking any vitamin or supplement.