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I’m a Doctor and Warn You Know This Before Taking Vitamins — Eat This Not That

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Millions of individuals take vitamins on a common foundation to remain healthy, however they could not present the advantages you suppose, in line with some docs. Experts warn it is vital to completely analysis every model, perceive the potential dangers and seek the advice of your doctor first. Eat This, Not That! Health talked to a number of docs and medical specialists who defined what to know earlier than taking nutritional vitamins. Read on—and to make sure your health and the health of others, do not miss these Sure Signs You’ve Already Had COVID.

mediterranean diet

We can get a lot of our nutritional vitamins from having a healthy food regimen. Dr. Jacob Hascalovici says, “It’s true that aging can make it a bit more difficult to get all the nutrients women’s bodies need to stay strong and healthy, but that doesn’t mean that women always need to turn to supplements for their vitamins and nutrients. If you have concerns, you may want to evaluate your overall eating habits first — you may already be getting enough nutrients if you’re eating a wide range of colorful fruits and vegetables along with whole grains, nuts, beans, low-fat dairy and lean proteins. It may also be a good idea to talk to your doctor or nutritionist before adding in a supplement, as people’s specific nutritional needs can vary. It is possible to ingest certain vitamins and supplements in higher than ideal levels, which can have negative impacts over time, which is why there’s no one-size-fits-all approach when it comes to nutritional supplements.” 

Headquarters of US Food and Drug Administration (FDA)

“The purity of supplements depends largely on the manufacturer, and it is sometimes hard to say which are good or bad,” Dr. Jae Pak, M.D., of Jae Pak Medical explains. “That said, my advice is to fully vet the supplier where you are purchasing supplements, and always speak to your doctor before adding any vitamin into your routine. [Vitamins] are not regulated by the Food and Drug Administration, which means even the most expensive vitamins may not be as pure as you think they are. Some products contain more fillers than actual helpful ingredients, so it is important to know and trust the manufacturer you’re sourcing them from.”

Pharmacist wearing protective hygienic mask and making drug recommendations in modern pharmacy

Dr. Pak warns, “Another thing many don’t consider when taking vitamins and supplements is that they could interact with other medications and supplements you’re taking. They may also have harmful side effects in addition to any perceived benefits. For these reasons, it is important to consult with a trusted health care provider before beginning any vitamin or supplement regimen.”

Dr. Ani Rostomyan is a Doctor of Pharmacy, Holistic Pharmacist and Functional Medicine Practitioner who focuses on Pharmacogenomics and Nutrigenomic consulting says, “From a Pharmacist standpoint, all the time inform us about nutritional vitamins and natural dietary supplements you’re taking, since some might work together with medicines, like St. John’s Wort might work together with some medicines as a result of impaired metabolic pathways of sure medicines, via  induction of cytochrome P (CYP) 1A2, 2C19, 2C9, and 3A4, in addition to intestinal P-glycoprotein/multidrug efflux pump (MDR)-1 drug transporters.”

Happy woman eating healthy salad sitting on the table with green fresh ingredients indoors

Rachel Fine, a Registered Dietitian and proprietor of To The Pointe Nutrition  says, “In general multivitamins are not technically needed if one is eating a diet abundant in a variety of plant based foods. However, given our busy schedules and reliance on convenient options it may be beneficial for women to consider multivitamins as a means of filling in the gaps.”

Dr. Pak provides, “A well-balanced, colorful diet is the best way to fill nutritional gaps. I recommend exploring professional nutrition counseling before heading down the slippery supplements slope.” 

middle-aged woman looking at supplement bottles
Shutterstock / Dean Drobot

Fine explains, “The most common deficiencies in women are calcium, vitamin D and iron. Since there’s no standard formula for multis composition, it can vary greatly. It’s important to make sure your tablet is not overdoing it with some nutrients. For example I suggest choosing a tablet with no more than 1000 IU of vitamin D and no more than 500 mg calcium. If you’re getting in 2-3 servings of calcium-containing foods (like dairy) in your diet then you may choose a tablet with a more modest amount of calcium (100-400mg).”

Woman holding pills on her hand.

“One advantage of taking a vitamin with a lower amount of calcium (such as 200mg) is that there is less of a chance of the calcium interfering with iron absorption,” Fine states. “If you tend to be deficient in iron (which is quite common for menstruation women) it’s best to take your multi separate (at least 2 hours) from your iron supplement.”

A woman is looking through her medicine cabinet.

Dr. Rostomyan says, “Everyone’s needs are unique and can’t be standardized to one size fits all, health care providers will be able to decide and recommend your own nutritional needs based on your health needs, status and preferences. For example, living in certain geographical areas, like northern countries, may put you at a greater risk for Vitamin D deficiency, or if you are abiding certain vegan diets, you may be more prone to iron or vitamin B group deficiencies.”

Female doctor is checking pregnant woman with stethoscope

It’s all the time vital to take care of your health, however particularly throughout pregnancy. Dr. Hascalovici explains, “Women sometimes can benefit from specific nutritional support, however, including from supplement powders, particularly if they are pregnant or are trying to become pregnant, are trying to increase muscle mass, are vegetarian or vegan, or are over 50. Calcium, vitamin D and the B vitamins might be worth looking into if you fit one of these categories. You’ll likely want to choose powders from natural instead of synthetic sources, and you may benefit from whey or soy protein powders, too.”

Dr. Kecia Gaither, MD, MPH, FACOG, double board-certified in OB/GYN and Maternal Fetal Medicine, Director of Perinatal Services at NYC Health + Hospitals/Lincoln within the Bronx, additionally recommends vitamin D. 

“It’s helpful for a multitude of bodily capabilities. Aids with bone improvement for each mom and fetus. It additionally boosts immunity- pregnancy has a physiologic immune suppression on the body such that the fetus can thrive. Vitamin D has been proven to assist in diminishing signs of depression, is sweet for cardiovascular health and decreases the incidence of preterm labor. For melanated people, it is vital to know that Vitamin D is made within the pores and skin along with daylight– this course of is inhibited by melanin– it is vital to get your ranges checked. 

woman takes medicine capsules

Lisa Richards, nutritionist and writer of the Candida Diet explains, “When it involves taking an iron complement, or a multivitamin which accommodates iron, you will need to keep away from taking calcium or consuming calcium across the identical time. The time period elemental iron refers back to the quantity of iron that’s absorbed from every capsule. There are two types of iron; heme (from animal sources) and non-heme (from plant-sources). Heme iron is absorbed at roughly 25% whereas non-heme is absorbed at round 17%. Most iron dietary supplements available on the market are constituted of non-heme sources, which is nice for vegan dieters, however ought to be paired with a vitamin C supply for higher absorption. All iron dietary supplements ought to be taken a minimum of 2 hours pre or post-meal to forestall the mineral from having to compete with different minerals for absorption, particularly calcium.”

Woman technician with multipipette in genetic laboratory PCR research

Dr. Rostomyan reveals, “Due to advances in science in genomic and precision medication and nutrition, Nutrigenomic testing has develop into additionally used to find out distinctive customized dietary wants of a person, primarily based on Nutrigenomics testing. As a Pharmacogenomics and Nutrigenomics Pharmacist, I discover it very useful to run the Nutrigenomic testing and take the guesswork out of the way in which, serving to sufferers to include customized nutrition and vitamin supplementation.” And to get via this pandemic at your healthiest, do not miss these 35 Places You’re Most Likely to Catch COVID.

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