Get The Most From Your Nutritional Supplements
By: John King
Everyday we take our nutritional supplements because we want to be healthy. But are you taking your supplements correctly? If not, you could be wasting your hard earned money.
When making supplement recommendations to my clients I always provide instruction as to the proper way to use them. Label directions for many supplements are unclear, incomplete or incorrect. There are also occasions when supplements are taken differently from their label directions to achieve a different effect. Taken improperly, supplements may not be properly absorbed by the body or cause side effects such as stomach upset.
I have assembled the following guidelines to serve as “Rules of Thumb” for the proper use of nutritional supplements. Following these guidelines will help you get the most benefit from your supplement program.
Rules of Thumb
Multivitamins, Minerals & Essential Fatty Acids (oils):
▪ Multivitamins, minerals and essential fatty acids like fish or flax oil all need the process of digestion to be converted into their usable forms to be properly absorbed. They should all be taken with or after a balanced meal containing protein, fat and some carbohydrates. The relative size of the meal is not important so long as there is a sufficient volume of food enabling your supplements to get tied up in digestion. Sometimes, taking supplements with too little food can result in stomach upset or loose stools.
▪ Vitamins A, D, E, and K are all fat soluble and need to be taken with some type of dietary fat.
▪ Other than in small doses, do not use the retinyl palmitate form of Vitamin A without the guidance of a qualified health practitioner. I recommend using a mixed carotenoid formula (provitamin A) as opposed to straight beta carotene.
▪ Only use Vitamin D3 as this is the form most usable by the body. Take Vitamin D3 with the largest fat-containing meal of the day. For best absorption use D3 in softgel form as opposed to the dry form. Most people can take 5,000iu of D3 per day without much concern of over supplementation. When using dosages above 5,000iu daily, monitoring D3 blood levels twice a year (Spring and Fall) is recommended.
▪ Do not supplement with the alpha-tocopherol form of Vitamin E by itself or use any synthetic form of this vitamin. Only use natural forms of Vitamin E. When supplementing with Vitamin E use a mixed-tocopherol (alpha, beta, delta & gamma tocopherol) preparation. Most mixed tocopherol supplements include very little gamma-tocopherol if any, so you may need to get this in a stand alone supplement. If you want to supercharge your Vitamin E regimine you need to include the other half of the E spectrum, tocotrienols. Take a full spectrum tocotrienol supplement that includes alpha, beta, delta and gamma tocotrienols.
▪ Vitamin K comes in three forms K1, K2 and K3. Vitamin K supplements should have a balanced amount of K1 and K2. Vitamin K3 is a specialized synthetic form of Vitamin K for use in special circumstances and is only available by prescription.
B-Complex and Vitamin C:
▪ B-Complex vitamins and Vitamin C are all water soluble and only stay in the body for a short time. Best results from these supplements are obtained when dosages are evenly distributed throughout the day and mixed with food.
▪ Most B-Complex vitamins require digestion to be coenzymated into their bioactive forms, which is why they are taken with meals. There are B-Complex products that are already coenzymated and thus can be taken without regard to food. Coenzymated B-Complex vitamins are especially useful for people who have trouble digesting their food or lack certain enzymes required to process B vitamins into their usable form.
▪ The amount of Vitamin C (ascorbic acid form) one can take in a single dose without stomach or bowel upset varies from person to person. Most people have no problems taking 500-1,000mg at a time. Single oral doses of ascorbic acid in excess of 2,000mg are counterproductive as the digestive system can only process a given amount of ascorbic acid at one time. There are buffered forms of Vitamin C such as magnesium ascorbate and calcium ascorbate which are non-acidic and less likely to cause gastric distress.
Minerals:
▪ Calcium comes in so many forms that the choices can be overwhelming. What form you use depends on what you are using it for and how well your body absorbs it. You will want to avoid calcium carbonate as it neutralizes stomach acid and will impair the proper absorption of other nutrients.
▪ Magnesium is tough to absorb. There are many magnesium products out there that promise superior absorption. The truth is you have to find out what form is best for you. If you have loose stools from your magnesium supplement you are wasting your money because you are not absorbing it. In my years of experience working with my clients I have found magnesium glycinate provides the best absorption with the least chance of bowel disturbances. Magnesium Oxide is the least absorbable form of magnesium with a rate of about only 10%. If you have trouble absorbing adequate magnesium try an ionic magnesium drink and sip it throughout the day.
▪ Iron supplements should be taken with food and separate from other minerals. Vitamin C and animal protein enhance the absorption of iron supplements. Men should not supplement with iron unless directed to do so by a qualified health practitioner.
Herbs & Amino Acids:
▪ Most herbal supplements should be taken on an empty stomach with a full glass of water 30-60 minutes prior to meals or a minimum of two hours after eating.
▪ In certain cases herbs should be taken with food as is the case with Curcumin (Turmeric) and Quercetin, which needs to be ingested along with dietary fat for proper absorption. There are other strong and or bitter herbs that can cause stomach upset for some. In this case try taking them with a small about of quality carbohydrates.
▪ Amino acid supplements need to be taken with water on a empty stomach 30-60 minutes prior to, or, a minimum of 2-3 hours after eating a meal.
▪ Branch Chain Amino Acids taken after a workout for muscle recovery may be taken with fruit juice to enhance absorption.
Miscellaneous:
▪ Digestive enzymes should be taken 10-15 minutes prior to eating.
▪ Systemic enzymes, used for inflammation and other conditions, should be enteric coated and taken at least one hour before eating with a full glass of water.
▪ Herbal Bitters used to promote digestion should be taken about 15 minutes prior to eating.
▪ Co-Q-10 should be taken in the morning to avoid any issues with sleep. It requires dietary fat to be properly absorbed so it needs to be taken with a meal, preferably breakfast.
▪ Probiotic supplements should be taken with a full glass of water first thing upon arising and one hour prior to eating. Probiotics should be refrigerated to preserve their potency.
▪ Fiber supplements should be taken at least 3 hours after ingesting any fat soluble nutrients to avoid interaction. I recommend taking them at bedtime with at least 12 ounces of water.
Additional Tips:
▪ When in doubt always check label directions or consult with a qualified health practitioner.
▪ Do not take supplements with liquid that is too hot or too cold as difficulty in swallowing can result. Room temperature water is best.
▪ Certain herbs can “repeat” on you if not taken with sufficient liquid. Always follow them with at least 8 ounces of water.
▪ Always leave that little desiccant pack in the bottle as they are designed to absorb moisture and preserve freshness.
▪ Unless specifically so stated on the bottle, nutritional supplements do not need to be refrigerated with the exception of probiotics. Store them in a cool dark place. Unopened, they should be potent for 2 years from the date of manufacture.
These are my “Rules of Thumb” for taking nutritional supplements. They cover most questions usually asked by my clients when starting a supplement plan. Should you have specific questions not covered in this article feel free to contact me and I will do my best to answer them.
Best in Health,
John