Tuesday, 10 April 2012

How to take you vitamins

Do you watch Dr. OZ, he mentions a lot of vitamins. Here are the essentials for healthy adults.

Multivitamin: Take ½ of your multivitamin in the morning and take the other ½ at night – your body can’t absorb all of the vitamins at once, so this way you’ll get the most out of your multivitamin. When selecting a multivitamin, choose one that has a 100% daily value, not more, of vitamins and minerals. Some types of multivitamins have more than the daily value, in some cases up to 500%. Because these megadoses can actually cause more harm than good, make sure to avoid multivitamins like this. Your multivitamin should contain vitamin A, B COMPLEX, vitamin C, vitamin D, vitamin E, vitamin K, AND ESSENTIAL MINERALS LIKE ZINC and iodine. Your multivitamin should not contain calcium (or at least no more than 200 mg) or iron (if you are post-menopausal)
Calcium (600 mg) with magnesium (400 mg): Take your calcium with magnesium twice a day with a full glass of water. Calcium actually blocks the absorption of other medications or supplements, so it best to take it several hours after taking your multivitamin or prescription drugs. These minerals are important for your muscles, bones, and teeth. The magnesium helps counteract some of the negative side effects of calcium, like constipation and stiff arteries.
· Vitamin D3 (1000 IU daily): This should be in addition to your multivitamin (as most multivitamins contain a lower dose of vitamin D). Vitamin D3 improves immune function, reduces inflammation, and help your body absorb calcium. The best source of vitamin D3 is the sun, but if you live north of Atlanta, you probably do not get enough from the sun alone. Take vitamin D3 with DHA or yogurt.
· DHA Omega-3 (600 mg daily): The most common type of DHA Omega-3 supplement is fish oil. DHA Omega-3 is very important for brain and heart health. This should be taken in the morning with breakfast. Store your pills in the refrigerator so they last longer.
· Baby Aspirin (2 at night, 163 mg total): Baby aspirin has been shown to reduce the risk of heart attack by 36% by making platelets less sticky to avoid clotting and by decreasing arterial inflammation. Taken at night, baby aspirin helps reduce blood pressure by morning. Take with warm water (½ glass before and ½ glass after) to avoid gastric discomfort and to help the pills dissolve faster.

No comments:

Post a Comment