supplements, the sequel

Apparently, my assumptions that I have only two readers of this here blog have been erroneous. I may have as many as five – count ‘em, five - regular readers! Yay for the ikss!

The reason I am making such a high-fallutin’ claim is that I have received not one, not two, but five emails asking for details as to what supplements I take, exactly, and why. So rather than write five long-winded emails, I thought I would answer the questions I received in a blog entry.

My apologies to Andrea, who received such a long-winded email before I realized I would be asked essentially the same questions by several different parties…

Needless to say, I am not a doctor and I’ve never even played one on t.v. The following is just stuff I have learned over the years, after reading a lot and looking in to various health issues I have had and also from working at The Vitamin Shoppe (yes, I was working two jobs for about a year, ostensibly to save money toward European travel. And you wonder why I did not blog for so long). I of course think I know everything, but to be safe you may want to read up on these things yourself or even ask your doctor – who will probably steer you away from natural supplements and toward pharmaceuticals, but that is an entirely different subject.

In considering what supplements I need to take, personally, there are a few things I am concerned with: General good health, the fact that the women in my family have a tendency toward high cholesterol and heart attacks, the fact that I do not eat red meat or pork, I have Diverticulitis and therefore an extremely sensitive and often unsettled stomach, I drink a lot and have for the past twenty years, weight gain.

This is what I take and why:

Multi Vitamin: New Chapter brand, Every Woman II
First of all, the answer is YES – everyone (and that includes you) should take a multi-vitamin which includes minerals. If you take no other supplements, take a multi. That said, if your idea of a multi vitamin is One-a-Day or Centrum, don’t bother cuz they are a waste of money. There are many great multi vitamins out there, but you will not find most of them at your local grocery store or even your drug store (unless you shop at Whole Foods). You need to go to a health food store or a vitamin shop. GNC is fine, just don’t expect the people who work there to know anything about their products, so know what you’re looking for before you go in. I highly suggest finding your local Vitamin Shoppe - and not just because I used to work there. Their employees are required to go through extensive training, they can answer your questions knowledgably and they are not paid commission so there is no ulterior motive at work. In addition, their stores do not sell any product which is sub-par. Everything in their stores goes through rigorous testing or is made by trusted laboratories. To top it off, you will find lower prices at the Vitamin Shoppe (as a rule anyway) than you will find anywhere else. You can also do real research on products in their store or via their web site.

OK, that’s the end of my commercial for the Vitamin Shoppe.

I take the New Chapter brand for several reasons.
1) It is derived from organic and whole food sources, rather than synthetic ones.
2) It is easily digestible and easy on the stomach (many people have this concern).
3) They have a different multi for those under 40 and those over 40. This is very important because our needs change as get older (for instance, women entering Menopause need far less iron than younger women – in fact, too much iron at that age can be harmful).
One drawback: The recommended dose is six of these pills/day. If that seems like a lot to you, you may want to consider the VS version (even made at the same labs), which is three/day (both brands also have a one/day version, but I do not recommend them - see below). It is also made from whole foods, but while they do have Men’s and Women’s versions, they do not have specific ones broken down by age. It is cheaper than the New Chapter version, though, especially when you consider they are only taken 3/day as opposed to six. New Chapter products are pricey.

Some tips when looking for the right multi:
1) If it turns your urine yellow or orange, it is probably not doing what it needs to do. Discoloration of your urine indicates that your vitamins are being washed through your system, along with your urine.
2) Take a three-a-day or even a two-a-day vitamin, if at all possible. One-a-day vitamins try to pack far too many nutrients in to one pill. Your body can not process that much at one time and again, much of it will be washed through your system, unused. Perhaps more importantly, large intakes of certain vitamins and minerals at one time (such as vitamins C, K, B, Magnesium, Potassium, etc.) can harm your kidneys, liver and other organs. Your multi should be spread out and taken with your three main daily meals.
3) Always take your vitamins with food. Your body releases certain acids during the digestion of food which aid in the breaking down of pills and capsules. This can be said for most supplements (not herbs or even some anti-oxidents. A good rule of thumb is to take vitamins and minerals with food, anything which can be considered a food itself such as Green Tea or Acai berries should be taken between meals. For those types of supplements, the acids released during digestion can be too much and can deteriorate their quality).

Fish Oil: Nordic Naturals Ultimate Omega
Nordic Naturals is among the elite when it comes to Fish Oils/Omegas. High quality, few synthetics added, easy to break down and digest. Best of all –no fish burps! I use the “Lemon Burst” ones, but really I have not had fish burps with any of them. These just taste a tiny bit better, going down. Aside from the heart-health fish oils promote, an added benefit I have noticed is that my skin is even softer than it used to be. The Old Man is completely in love with my skin and I have fish oil to thank for his excessive attention.

CoQ10: Vitamin Shoppe Brand, MD Select Advanced Ubiquinol CoQ10
Honestly, I forget why but Ubiquinol is recommended for those of us over 40. You youngsters can stick with the regular version.
CoQ10 is of course good for heart health and high blood pressure. An added tip is that if you are physically active, it is good to double-up on your dosage after working out. Strenuous physical activity lowers blood levels of CoQ10. Taking the extra dose will help replenish your body, assist with endurance and keep you from feeling tired.
I take 100 mg/day unless I do something especially strenuous, in which case I take 200 mg.

Cal/Mag: Vitamin Shoppe Brand, Calcium Citrate + Magnesium
Calcium and Magnesium should be taken by all women out there. They can both be hard on the system, so the Citrate assists in breaking them down. Calcium and Magnesium should be taken together if possible, as they work in unison to strengthen your bones and teeth. At least 400mg of Vitamin D should be taken per 1000 mg of Calcium (at the same time), to ensure proper absorption. If you get that with your multi and it is taken at the same time, there is no need to also have it included here.
I honestly think calcium derived form natural sources such as shark cartilage or coral is better (anything natural is better, in my book), but the environmentalist in me has a problem with the depletion of these natural resources.

Lecithin: Vitamin Shoppe Brand
First of all, most Lecithin is derived from Soy. If you have a problem with Soy, make sure you look for one which is not. If you want to take Lecithin which is derived from Soy, you must also increase your Vitamin C intake as too much Soy without the Vitamin C off-set can be harmful. If you take Soy in any form, be sure you get at least 1000 mg of Vitamin C per day. Along this line, VS also makes a version which includes Grapefruit and Apple Cider Vinegar, but you have to take six pills per day of this one, so if you get a sufficient amount of Vitamin C elsewhere, you may want to go with the other version.
Secondly, it is preferable to take Lecithin in granule form. It is much easier for your body to break down and use. However, I don’t like the granules Ihave tried, so I use this.
Lecithin reconstructs and repairs cells in your liver, heart and brain. I started taking it because of the liver and heart benefits, but within three days of starting to use it, I noticed an increased alertness and energy. I read more about Lecithin and realized that it was most likely responsible. I have been telling everybody I can about Lecithin ever since.

Flax Seed: Designing Health brand, Mega Flax Pro-Active
The guy who created this stuff gave me a free, one-pound bag several months ago, but I only recently started using it. I love it. Flax seed is pretty much the best fiber out there, and this version also has probiotics, so it really helps my digestive system. It also has a sufficient amount of Omega 3s in it, so if you take it every day you should not even need to add a Fish Oil supplement (I will most likely eliminate the Nordic Naturals, after I finish the 1 ½ bottles I already have in my house and after I find other ways in which to take my Mega Flax so that I can use it on days I do not have a protein shake). It is organic and made from natural products, which you know I appreciate. I mix 2 tablespoons in with a protein shake (which I make with nonfat milk). It has a vanilla/hazelnut flavor to it which makes me question whether or not I would like it mixed in with juice, but I haven’t tried yet.

What Protein Shake do I drink? Lean Body for Women by Labrada Nutrition in Chocolate Ice Cream flavor. I do not like the pre-mixed ones you will find in the refrigerator – they leave a funky aftertaste. I only like the powder, which I mix with nonfat milk. It tastes like a milkshake.
Most women, in their seemingly perpetual search for the perfect body, do not get enough protein. Those of us with certain dietary restrictions (self-imposed or not) may have an even harder time of it. This shake is perfect for those of us who want the extra protein, but not the extra fat and calories which come with a lot of other shakes. You get 30 grams of protein with only 170 calories and 1.5 grams of fat. Since I use it as a meal replacement, that is just fine and dandy.

Comments

[Acai Berry Pills]

I'm always into discussions on anything organic, so this read made me feel at home.
I'll bookmark the site and subscribe to the feed!

[Tiffany]

I agree with the skin benefits of fish oil and think it is great you recommend Nordic Naturals, but there is nothing synthetic in Ultimate Omega. Only fish oil, Vitamin E, Rosemary, and natural flavors are in the oil.

Thanks for the advice.

Tiff.

[Karen / ikss]

Great! Even better. :) Thanks for the clarification.