Antioxidants and Superfoods, Blends and Mixtures, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips, Vitamins and Minerals

Brain Tweakers

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Welcome back to “Come on, Get Happy”

This week, Brain Tweakers!

As previously stated, one part of my mood enhancement regimen consists of the mental performance formula Neuro1. This is definitely one of my favorite supplements! To break it down superficially, it totally appeals to my inner science geek. It is a powdered formula that you have to shake to mix and activate, and that once activated is so energetic it literally can blow the top off of your mixer. I do not exaggerate one bit here, last Tuesday I lost my mixer’s top on the subway platform. It popped off with a bit of a bang and soared out and into the train tracks after I obviously over did it on the shaking. Needless to say, it is a sensitive and somewhat obnoxious formulation with a lot of power and energy. Stick to secure mixers with screw top closures. Also, the powder is flavored, but be forewarned; it starts sweet and finishes with a dull bitter taste. A little chase with water and you’ll be fine.

Now digging deeper,Neuro1 is a 7 gram dose per 31 gram serving size formula containing six of the mood boosting nutrients we reviewed in last week’s post – Vitamins B6 and B12, L-Tyrosine, Inositol, 5-HTP and Biotin. It also contains the caffeine equivalent of one cup of coffee, 18 grams of carbohydrates, 10 grams of sugar, 5 grams of protein, and antioxidants C, E, Selenium andZinc. Neuro1’s first five, and therefore most abundant, ingredients are Taurine, L-Tyrosine, Glucuronolactone, Magnesium Creatine Chelate and Acetyl L- Carnitine.  Since we’ve already explored L-Tyrosine, let’s delve into the other four.

  • Taurine is an amino acid commonly used in energy drinks like Red Bull and 5 Hour Energy. It is found in very high concentrations within the brain, and it is also found in the central nervous system, heart and skeletal muscles. Taurine helps electrolytes such as sodium, potassium and magnesium flow in and out of the cells. There is a possibility that it also helps combat depression.
  • Glucuronolactone is also commonly found in energy drinks and naturally produced by the body. It is present in most of our connective tissues including the tendons, ligaments and joints. It is also considered a detoxifying chemical.
  • Magnesium Creatine Chelate is a more absorbable and bioavailable form of creatine. Though naturally produced by the body, creatine is often supplemented by athletes for enhanced strength, energy, recovery and expansion of the muscles’ cell size. Creatine needs magnesium to convert to ATP, the fuel our muscles run on. Magnesium Creatine Chelate allows supplement makers to energize us without using simple sugars.
  • Acetyl L-Carnitine, also naturally produced by the body, is a substance derived from carnitine. Carnitine is related to the B-Vitamins but similar in structure to the amino acids. It is most commonly recognized for helping the body use fats for energy and is therefore a popular weight management aid. Acetyl L-Carnitine has demonstrated an anti-aging effect on the brain and nervous system and is even supplemented to delay the progression of Alzheimer’s disease.

That rounds out this formulation’s heaviest hitters and they are very promising for a variety of reasons; but they are not necessarily my favorites in the mental performance category.

Those would be Huperzine A and Vinpocetine.

I love these guys just as much as I do my dear Inositol! Be aware though, these substances are quite potent and should only be supplemented in small doses- no more than 200 micrograms/day of Huperzine A and  5 milligrams/day of Vinpocetine– to avoid any possible side effects and adverse reactions with medications. Those taking blood thinners should not supplement Vinpocetine, nor should anyone with low blood pressure, seizures and/or bleeding disorders. 

Both of these nutrients are derived from plants. But Vinpocetine is a synthetic substance developed from the leaves of the Lesser Periwinkle Plant. It is believed to increase blood and oxygen flow within the brain.

Huperzine A is a highly purified and manipulated substance sourced from Chinese Club Moss. It is known to increase levels of the neurotransmitter Acetylcholine that carries information throughout the brain and body. Acetylcholine helps to quicken the speed of our thoughts and, “…juices the mind to be flexible, quick in movement, creative and innovative…to increase our intuition, language skills, and memory retention”.* Glorious! Right? But I’m sure you can see how too much can be a problem.Acetylcholine balance au natural can be achieved by eating avocados, dairy products and nuts.

Though I currently need the quick pick-me-up effects offered by powdered and liquid supplements, I’ve had great success with the pill form supplement Focus Formula. It is a simpler formulation that includes the Omega 3 fatty acid decosahexaenoic acid (DHA) that is found in large concentrations within the brain. Focus Formula takes a couple of weeks to get into the system, but once it’s in it does deliver a good mid-day kick.

Other noteworthy brain boosters include:

Alpha Lipoic Acid a potent anti-oxidant found in spinach and broccoli that allows our cells to use sugar to produce energy.
DMAE (dimethylaminoethanol) a chemical similar to choline that is involved in the process of learning and retaining information and is helpful in increasing focus and alertness. It is best to take as needed and not on a daily basis.
Ginkgo Biloba an anti-oxidant herb originating from China that is known to increase oxygen supply to the brain and blood flow to the heart, brain, and body. It continues to be studied for it potential to strengthen the body  and help it fight  illnesses  that deteriorate memory and cause chronic neuromuscular pain.
Phenylalanine an essential amino acid not produced by the body that can cross the blood brain barrier and therefore directly affect brain chemistry. The body can convert it into tyrosine. Pregnant women and those suffering from diabetes, high blood pressure and anxiety attacks should not supplement this. Phenylalanine is used to make the artificial sweetener aspartame.
Phosphatidyl Serine a substance produced by the brain and abundantly found in nerve cells.  It has been known to enhance learning capability and short-term memory. It is thought to have an anti-aging effect on the brain.

Care and caution should be exercised when using any substance, natural or synthetic, to impact brain chemistry and function. My recommendations after all has been discussed and reviewed by your medical professionals are:

1.start with individual nutrients instead of formulations

2.first work with the whole herbs instead of their active ingredient extractions

3.begin with a clean slate, supplementing and layering ingredients one at a time

4.always adhere to a supplement’s warning label

In short, have fun but take your time. Next week, the stress buffers!

Until Then,

BeWell!

*Patt Lind-Kyle, Heal Your Mind, Rewire Your Brain. Santa Rosa, CA: Energy Psychology Press, 2009

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Blends and Mixtures, Herbs, Herbal Formulations, Vitamins and Minerals

Come on, Get Happy!!

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This week’s post was originally going to focus on considerations for selecting a multi-vitamin but a very popular question came up that happens to be one of my favorite subjects- mood enhancement.

This is also one of the reasons I started BeWellWarrior. I was having one of those days we’ve all had when you just don’t know how you’re going to muster up the will to get out of bed, out of the house and into the long day ahead. That day, the question I asked out loud was, “How much does it really take to keep up the pace?” I thought about all the different ingredients I assembled to get out there and have a productive day, an enjoyable day. When I got on the train I took a look at the faces of the other passengers. Many were passed out asleep others were tuned out and into I-pods, games, or books. And some looked as though they’d had the exact same morning as I or unfortunately, worse. So here we have it-optimism, enthusiasm and feeling imperturbable. Can these be obtained from a supplement?

This is an extensive subject I think best covered in a series of posts. Getting and staying revved up for the day is about more than a good mood. It is also about our ability to adapt, focus and maintain an energized mind. We’ll touch on those later. But first, the bad mood busters!

Before we delve into the possible antidotes, let’s take a look at the various reasons we may be experiencing the blues.

Chronic Fatigue                 Stress                    Fear/Anxiety                     Hormonal Imbalance

Chronic Over Stimulation              Sleep Deprivation            Dehydration       Vitamin / Mineral Deficiency

Let me quickly reiterate that I am not an advocate of self diagnosis. Many of the above are serious conditions where melancholy is merely one symptom, and anything experienced chronically warrants consultation with a medical professional. It could save you from ongoing discomfort, as well as time and energy. For others who occasionally experience these states, first..

 Explore the root cause.                Avoid numbing the situation.                     Try a behavioral remedy.

Perfect examples are the cases of sleep deprivation and stress overload. If you can address these by going to bed earlier, scheduling a daily cat nap or incorporating meditation, supplementation may prove unnecessary.

With that said, here is what I’ve tried:

The B’s.These B vitamins are part of a larger family that works best in concert with one another. A good source for the full B-Complex is brewer’s yeast. Toxicity from high doses and long-term use is rare with most B vitamins because your body will excrete what it does not need.

  • B5, Pantothenic Acid- counteracts stress by supporting the adrenal glands’ production of anti-stress hormones. Fatigue is often a sign of B5 deficiency. Therapeutic doses for adults range 250-500 mg/day, twice a day.
  •  B6, Pyridoxine-seemingly connected to hormonal balance and water shifts within women, is found mostly in meats and whole grains. Nervousness, irritability and depression are a few common signs of B6 deficiency. Dosages greater than 200 mg/day are still being studied for possible side effects.
  • B12, Cobalamin- needed for the health of the nervous system. Animal proteins contain the most significant amounts. Mood changes with mental slowness may be an early sign of deficiency. Therapeutic doses range 500-1000 micrograms (mcgs)/day.
  • Inositol- used by some as a mild anxiety antidote. Whole, unprocessed grains, cantaloupe and lecithin are good sources. Caffeine can cause inositol deficiency. Many reports of relief from anxiety are anecdotal and experienced with daily dosages of 500-1000 mg/day. I can personally attest to these benefits, but I do recognize the impact our belief in a remedy has on its effectiveness. There is no known toxicity with inositol, but I did experience mild headaches when I supplemented in doses higher than 700 mg twice daily.

Amino Acids are the building blocks of protein. Most processes in the body including brain, nervous system, hormone and immune function involve the use of some form of protein, either produced by the body or ingested. They are often supplemented in the “L” form because it is either the more active or most absorbable form.

  • 5HTP, 5 Hydroxytryptophan- is a form of the amino acid tryptophan, found in flesh foods like turkey, eggs and dairy products; it is responsible for the contented laziness experienced after our Thanksgiving dinners. Tryptophan is the precursor of the neurotransmitter serotonin that regulates mood and sleep.
  • Tyrosine- stimulates the nervous system as one of the precursors of adrenaline and thyroid hormones. “As an antidepressant, 500-1000 mg of L-tyrosine can be taken two or three times during the day. Since tyrosine has a more stimulating antidepressant effect, taking 1000-1500 mg of L-tryptophan at night…may be a good therapeutic combination to help in mild to moderate depression”. *
  • GABA, Gamma-amino butyric acid- functions like an emotional regulator and is involved in the production of endorphins.  This is a neurotransmitter within the central nervous system that can also be supplemented. “When GABA is deficient, the emotions and anxiety…are uncontrollable”. ** It is found in spinach, broccoli, walnuts and almonds and supplemented in divided doses totaling 500-1500 mg/day. Excessive amounts of GABA have been shown to increase anxiety, and it should not be combined with alcohol or antidepressant medications.

SAMe, S-adenosylmethionine- is produced by the body’s cells and supplemented in doses of 1600 mg/ day for antidepressant benefits. As with most substances found within the body, it has many uses including joint health and liver function. Because SAMe supplements are typically on the pricier side, I found it hard to consistently take in the higher dosages indicated for mood balance.

Not everything that is natural is completely safe. The following should be used with caution due to known side effects and negative interactions with other herbs and medications.

St. John’s Wort, antidepressant                 Kava Kava, calming                Valerian Root, sedative 

My current mood enhancement regime consists of two supplements, taken on alternate days of the week:

  • Neuro1 Mental Performance Formula, by Nutrition 53. This is a powdered formulation that combines many of the above listed nutrients with others for focus and alertness. It picks me up, takes the edge off, doesn’t cause me to crash and doesn’t keep me from sleeping, even when taken later in the afternoon.
  • Coco Energy Restore, by Resvitale. These gel caps contain cocoa powder, herbs that help the body adapt to stress and caffeine sourced from natural tea extract.

I generally prefer to take mood enhancers in powder or liquid forms because the effects are felt more quickly, but many encapsulated supplements are now designed with such advanced delivery systems that the body is able to access the nutrients almost as quickly as if they were in liquid form. All of the supplements listed here are available in a variety of forms that allow their benefits to be felt within 20-30 minutes of taking them.

Lastly, don’t feel pressured to start with the maximum dose. Everyone is different and you may not need the higher amounts to feel the desired effects. Our bodies do grow tolerant of substances, causing us to need stronger doses to achieve the same effects. Additionally our minds can become dependent on those felt effects. Gradually increasing the dosage and going supplement free one day a week and/or seven consecutive days for every four weeks of supplementation is a good way to prevent this.

Until Next Week,

BeWell!

*Elson M. Haas, M.D., Staying Healthy with Nutrition, the Complete Guide to Diet and Nutritional Medicine. Berkeley, CA: Celestial Arts, 1992

**Patt Lind-Kyle, Heal Your Mind, Rewire Your Brain. Santa Rosa, CA: Energy Psychology Press, 2009

Antioxidants and Superfoods, FAQ's/ ABC's, Quick Tips

After the Cleanse is Done

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For those who are now squeaky and new inside, insure that your work was not done in vain with the following post cleansing care package.

During and Immediately After

Replenish with probiotics. These protective tiny living organisms like bacteria, viruses and yeast are similar to those residing in our gastrointestinal tracts. They are the “good bacteria” that have been known to help protect from infection and illness, and they are often stripped from the intestines by colon cleansers.  Yogurt, soy, kefir and miso are among the many foods that naturally contain live probiotics. But rest assure, if those foods don’t appeal to your tastes, probiotic supplements have been the buzz for quite some time and are available in liquid, powder, pill and chew forms (these usually contain freeze-dried bacteria).

The strongest I’ve seen available over-the-counter is 150 billion CFU’s. These, and counts above 10 billion are typically recommended by health care professionals for use after a cycle of antibiotics or to help manage certain GI issues.  4-10 billion CFU’s are appropriate for maintaining overall health and wellness and can safely be taken as directed by the product guidelines. Some of the terms you’ll come across on the packaging labels include:

  • CFU or Colony Forming Unit- indicating how many units are able to divide and form colonies. One unit equals a single bacterium.
  • Flora – often used interchangeably with bacteria, referring to the microscopic organisms that line the intestinal tract and are necessary to its normal functioning.
  •  “Live and Active Cultures”- this seal is placed on yogurt and other fermented foods or beverages that contained at least 10 million living and active bacteria per gram of the substance when it was manufactured. The “Active Cultures” statement is commonly listed on freeze-dried probiotic supplements.
  • Strains- there are many different strains of bacteria with histories of benefitting many different conditions. They can be supplemented individually or in groups, both large and small. Two commonly used strains are the lactobacillus acidophilus, known for its beneficial effect on gastrointestinal health, and bacillus, often used to relieve symptoms associated with IBS (irritable bowel syndrome).Other commonly used strains include bifidobacterium, saccharomyces, streptococcus, and enterococcus.

Probiotics should not be supplemented when we are ill or functioning with a compromised immune system. If you are not certain whether supplementation is necessary or safe for your particular condition, researching the benefits associated with that condition and the use of probiotics will provide some clarity. But you should refer to your doctor for the strain and potency most suitable to your needs.

Immediately After and Ongoing

Restore with prebiotics. These non-digestible nutrients sustain and promote the growth of the healthy bacteria living in the intestines. Many foods contain prebiotics including dairy products, oatmeal, honey, berries, garlic, onions, asparagus, and kale. Consuming prebiotic containing foods helps maintain healthy levels of the beneficial bacteria and therefore, general gastrointestinal health.

Aid digestion with enzymes. Found naturally in saliva and secreted by the cells lining the stomach, pancreas, and small intestines,  enzymes help the body break down foods for fuller absorption and utilization of their nutrients.  More fully digested food also means less build-up within the gastrointestinal tract. Remember that one of the main purposes for cleansing the system is to remove undigested matter from the body.

Enzymes are also naturally occurring in certain foods, and when supplemented, they are taken during or immediately after a meal. Tropical fruits supply most supplemental enzymes:

  • Papain, found in papayas, helps with protein digestion.
  • Bromelain, from pineapple, also aids the breakdown of proteins. It is an anti-inflammatory helpful in remedying tissue irritations such as those experienced after surgeries and injuries.

Some enzymes like lactase, found in the small intestines and responsible for breaking down the milk sugar lactose, are supplemented to offset a deficiency. Supplemental enzymes are often measured in milligrams and come in varied dosages.

In the case of lactase deficiency/ lactose intolerance, it is important not to self diagnose and treat this condition. Instead, consult a physician or GI specialist for accurate assessment and appropriate recommendations.

Long Term Maintenance

Cleansing should not be a once in a lifetime occurrence. Ideally we should aim to do this 2-4 times per year, provided our immune systems are not compromised. So, there is no need to stress the occasional indulgence or period of laxity with our diets; however, a few consistent points of focus can keep us functioning at optimum levels between cleanses:

  • 8-10 eight ounce glasses of pure, clean water per day to help the body remove toxins
  • 25-35 grams of dietary fiber per day to help maintain intestinal health
  • fruit and vegetable washes to remove pesticide and/or herbicide residues
  • super food blends such as my favorite Green Vibrance from Vibrant Health to help fill any nutritional gaps left by our food choices, time constraints and occasional splurges

Last but not least, let your original goals for cleansing dictate your food and beverage choices. There’s nothing better than starting fresh with a clean slate! Respect the investment you’ve made.

Take Care and BeWell 

 

 

Antioxidants and Superfoods, FAQ's/ ABC's, Herbs, Herbal Formulations, Quick Tips

Keeping it Clean

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First and foremost, thank you for visiting and supporting BeWellWarrior. Your comments and questions are much appreciated and I’m thrilled to have offered useful info for some and simply shared a similar experience with others.  On that note, let’s jump right into last week’s most frequently posed question.

Cleansing…

It’s perfectly logical with the onset of summer. A change in season often signals us to take special care in tidying and cleaning our homes, and feeling inspired to do the same for the body is a natural extension of this instinct. Cleansing gives the body the opportunity to rid itself of accumulated waste from undigested foods, preservatives, additives and other substances absorbed from the environment like exhaust, fumes, and even chemicals from water, detergents and cosmetics.

Signs that it may be time to cleanse:

  • Feelings of lethargy and/or irritability
  • Indigestion, constipation or irregular bowel movements
  • Fluid retention and bloating
  • Skin eruptions such as acne and/or rashes
  • Dullness or discoloration in the whites of the eyes
  • Phlegm and lung congestion
  • Dizziness, migraines or headaches
  • Nausea, gas and weight loss

The types of symptoms you are experiencing will help determine which organs and systems are affected, what types of cleansers are appropriate, and which nutrients may be helpful.

lethargy , irritability Liver  dandelion, milk thistle
indigestion , constipation Colon/Intestinal Tract plantain herb, cascara sagrada, psyllium
fluid retention Kidneys and Urinary Tract cranberry, uva ursi
skin eruptions Blood red clover leaf, echinacea*
lung congestion Respiratory System mullein
dizziness, migraines Heavy Metal Toxicity** glutathione, NAC ( n-acetyl-cysteine )
nausea , weight loss Parasite Infection** goldenseal, wormwood

*Speak with your physician first if you are taking cholesterol lowering medications.

**Consult with your physician for accurate diagnosis and treatment.

When we experience more than one of these symptoms simultaneously,  are planning to change our diet (i.e. switching to vegetarianism, starting a weight loss program), or its been more than six months since our last cleanse, a total body detox may be warranted.

Renew Life’s line includes a first timers’ total body cleansing system that is both gentle and effective. The line also carries heavy metal and parasite removal systems. Nature’s Secret makes colon and total body cleansers including, my system of choice, the Ultimate Cleanse. This is a strong system that works through all of the body’s elimination channels. It also contains laxative herbs that can make using it during a busy week less than ideal. I’d suggest taking a probiotic complex afterward to replace the protective bacteria stripped by the process, especially if you are planning to travel out of your home country or spend time in any environment that might stress the immune system.

How should I prepare for a cleanse?

Because cleansing can weaken the body’s defenses, doing so while you are fighting or recuperating from an illness is not advised. Strengthen the body with vegetables, whole grains and highly nutritious foods. Take your multi-vitamin for a nutritional boost before the cleanse.

How long should the cleanse last?

Depending on your individual constitution and type of cleanser used, detoxification can take anywhere from a couple of days to a couple of months. The length of time you choose to cleanse should be determined by the demands of your lifestyle, your current state of health, and your goals for cleansing. If your current daily life involves a lot of multi-tasking and errand running, you may want to wait until you have a period of downtime as the process can be draining. If you are cleansing to prepare for a dramatic change in your diet or lifestyle, then you may benefit from the discipline required to complete a month-long program.

Do I have to fast while cleansing?

Though fasting is used as a cleansing method, it is neither necessary for thorough cleansing nor appropriate for everyone’s lifestyle. Eating light, simple and wholesome meals is fine, and choosing organic and fresh or minimally processed foods over fast and frozen is even better. Fruit naturally detoxifies and helps the process along. If you can eliminate complex seasonings and complicated food combinations, this will help reduce the body’s workload and give it more energy to cleanse and repair itself. Drinking 8-10 glasses of filtered water is also important as it helps flush accumulated toxins from the body.

Most importantly, have patience with the cleansing process and respond to your body’s needs. The subsequent after glow and light energetic feelings are worth it. 

As Always, BeWell!

Quick Tips

Keep Cool Kit

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Welcome  to BeWellWarrior!

Those who know me personally know that I am  very, very sensitive to heat and humidity. I often joke that a deep thought can cause my forehead to bead up with moisture. And because breaking a sweat for no good reason at all (like merely blinking or changing my facial expression) puts me in a really bad mood, I’ve gathered a few tips and created a brief Keep Cool Kit.

Enjoy and Be Well!

  • Start your day with a cooling shower courtesy of Dr. Bonner’s 18:1  Hemp Peppermint Castile Soap. An organic blend of coconut, olive, hemp, jojoba and peppermint oils allows even the hottest showers to finish with a refreshing sensation. It rinses clean. So, fragrances can been worn without any interference. It is also made in both liquid and bar forms. Those with more sensitive skin can easily dilute the liquid , which incidentally works great in a cold compress for the face.
  • Adding Watermelon to your diet is a great way to stay hydrated and nourished. Containing Vitamins A, C and B6,  it is praised for its antioxidant value, immunity boosting power and energizing capability. It also has the highest levels of lycopene-great benefit to men, and the rind contains the amino acid citrulline which helps our muscles resist fatigue.
  • Treating yourself to an iced Hibiscus tea provides a wonderful pick-me-up as well as helps to reduce heat induced swelling. Sorrel, as it is known in Jamaica, is an  antihypertensive. So if the morning workload was unusually stressful, Hibiscus tea can help bring the blood pressure back down.
  • End your day with the healing touch of Aloe Vera. The gel of this plant can be used topically to repair sun and environmental damage  and internally as a mild laxative. Those looking to ingest the gel or juice may want to opt for the pre-prepared versions. Lily of the Desert makes both the gel and the juice. Go organic to avoid allergic reactions to pesticides and herbicides.

As always, please speak with your doctor if you are taking medications you think may be complicated by any of the suggestions provided.

FAQ's/ ABC's

A Few Words About Natural Healing

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The following are noteworthy when considering a nutritional supplement product or program:

The FDA disclaimer,” These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease, ” often appears on commercially manufactured dietary supplements that specify their use or effect on the body. This statement is usually not placed on the packaging of products that do not state a specific use or benefit to using the supplement.

  • The Food and Drug Administration does not dedicate extensive attention or resources to monitoring the business of herbs and vitamins and minerals. It is responsible for , “..overseeing food sanitization and quality, acceptable manufacturing procedures, nutrition labeling and truth in packaging laws, interstate shipping of foods, and additive usage rules,”.* However certain filler ingredients can be lumped into broader categories such as, “…natural and artificial flavors”. Seek out as much unbiased information and feedback as possible before determining whether one is an appropriate supplement to include in your program.

Pills, Powders, Gummy’s and Chews, Liquids, Sheets…Oh My!

  • The most important consideration when selecting the form of supplement you’ll use is in what form you are most likely to take it and take it consistently. If you can’t comfortably swallow pills, then chewable or drinkable supplements will be better options. However, if you cannot stand to taste more bitter or acrid flavors then the sweetened chews and gummy’s will be more suitable alternatives.
  • The form of the supplement does impact its absorbability and therefore effectiveness for your body. Liquids are absorbed most quickly and fully by the body, followed by powdered nutrients and those broken down in the mouth either  by chewing or sublingually ( under the tongue ). Capsules are easier for the digestive system to break down than hard tablets, and large dense pills are the most challenging and time-consuming for the body’s digestive system. The deciding factors are both the overall health and efficiency of your digestive system as well as your individual preferences.

How strong, how much and how long?

  • If you are a basically healthy person with a well-balanced diet – complex carbs, fruits and vegetables, lean proteins and healthy fats – then a high quality multi vitamin and mineral complex offering 50-100%  of the nutrients’ recommended daily allowance should suffice. But, if you’ve been advised to supplement due to deficiencies, such as anemia, then higher doses may be more appropriate for limited periods of time.
  • Herbs, by mother nature, are in most cases designed to work more gently and slowly in the body than a pharmaceutical product. Consequently, they can  safely be used for longer periods of time.  Still, there  are herbs and natural substances that contain toxic components and should therefore be used with  caution, in milder concentrations, smaller amounts, and/or for shorter durations of time.

* Elson M. Haas, M.D., Staying Healthy with Nutrition, the Complete Guide to Diet and Nutritional Medicine. Berkeley, CA: Celestial Arts, 1992

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