Many of my clients and customers prefer to get their nutrients from food for various reasons including their individual tolerances, concern for their other medications or simply their own prerogative. Above all, I support the individual pursuit of wellness and respect each person’s right to decide what works best for them. The following is for those still on the fence with nutritional supplements because of the
seemingly exhausting process involved in sifting through all the circulating information.
Does the body absorb everything in a single multivitamin?
What vitamins are best taken together and which ones should be taken alone?
Can I take too much, and will that make me sick?
These may be the simplest yet smartest questions to ask when contemplating a supplement plan. The first two are more straight forward than the last. So, you may need to take back the reins at that point, but the following breakdown should enlighten your way there. Let’s begin.
Allies, Enemies and Overkill-The Fat Pac
The typical multi vitamin, multi mineral supplement combines all of the essential nutrients in one formulation, providing the minimum recommended daily amount of each nutrient contained. There are vitamins that work better with and because of one another. These are said to have a “synergistic relationship” and can be taken together without interfering with one another’s work in the body.
On the other hand, there are nutrients that compete with one another for the body’s attention and interfere with each other’s absorption or uptake by the body. There are also other factors, both internal and external, that can impede on a nutrient’s ability to do its work. And sometimes, a vitamin can be its own worst enemy. The Fat Soluble Vitamins-A, D, E & K- are a perfect example. They are similar in that they are all transported through the body by our dietary fat and then stored (though some more than others) within our own body fat when not fully used at the time they’re taken.
Consequently, over supplementing them is not necessary or advised.
The widely accepted belief is that these are best utilized when taken before breakfast or bed. But they can be taken on either an empty stomach or following a fatty meal, and many authorities also recommend taking them separately from the Water Soluble
|A||10,000 IUs||Liver, Fish Liver, Carrots||Vit.C & E help prevent the loss of stored Vit.A and Zinc is
needed to release the body’s stores
|Excessive Iron intake||More likely with synthetic A than Beta Carotene. Symptoms include
pressure headaches, nausea, dizziness, abdominal pain and hair loss.
|D||800 mg||Sunshine, Cod Liver||Works best with Vit.A & sufficient Calcium and Phosphorus
|Sunscreen||More than 1000-1500 IUs/day for a month can cause diarrhea, headaches
and the hardening of the body’s soft tissues
|E||400-800 IUs||Vegetable, seed and nut oils||Selenium (50-200 mcg) increases Vit.E’s potency||Iron reduces the body’s absorption of E||More than 1200 IUs may suppress the immune system|
|K||75-300 mcg||Dark leafy greens, Alfalfa, Kelp||Vit.K uses Potassium and Calcium to facilitate blood clotting within
|Too much E & Calcium can reduce K’s uptake||Synthetic K3 can cause toxicity symptoms-sweating, flushing,
tightness of the chest- when the body does not eliminate the excess * toxicity is rare
A Little Food for Thought
- If your diet and lifestyle provide you with even moderate amounts of the Fat Pac, then you may want to supplement them on an as needed basis and focus more on their water-soluble and mineral allies for your every day program.
- You may also want to prioritize vitamin D and E during the fall and winter seasons.
Generally these seasons are less sunny than the spring and summer so our most abundant source of vitamin D is compromised.
Vitamin E is an important immune booster that can help prevent the onset of colds and flu. And, it isn’t stored by the body as much as the other fat soluble vitamins. So, toxicity is less likely.
That should do for now folks. Until next week…
Keep it Simple and BeWell!
- Nature Made Vitamin (armywifesupportgroup.com)
- Nutri-Med Logic Corp Says Over Supplementation of Vitamin D is as Troubling as its Deficiency (prweb.com)
- Busting the myth about vitamin supplements. (oconnoroz.wordpress.com)
- Toddler Food Guide and FAQ (enfamil.com)
- Back to Basics (bewellwarrior.com)