Timing Tops Supplement Usage

The last time I was with my doctor, we were talking about the supplements and vitamins we take. He advised that you should not just pop pills but understand how to get all the benefits you can from them, and prevent any side effects. This led to the topic of when the best time to take them was.

The first thing we agreed on was to read and follow the directions that are printed on the package or bottle. There are recommendations on whether they are best in the morning, afternoon or evening based on the individual supplement.

I checked my directions and verified the following:
Fish Oil (Omega-3) Take 2 to 3 times per day with meals
Vitamin B Take 1 per day with a meal
Vitamin C Take 1 per day with a meal
Vitamin E Take 1 per day

If you are in doubt as to the directions for a supplement, the recommendation is during or right after a meal, unless there are other directions. Remember to hydrate, (drink plenty of fluids) as well.

Another tip about vitamins that I got was to give them a chance to work. Take them consistently to get the most benefit to your health. Normally it takes 2 to 3months before you feel the full positive effects of adding nutritional supplements.

Finally he said when I come in for my exams to keep him filled in on what I am taking. If I forget he asks me if I am still taking them.

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Take The 1st Step To Better Health

Vitamin B12 helps to keep the body in good shape. Natural sources of B12 are meat, eggs, fish and liver. If you feel run down and sluggish your diet may be lacking in this essential vitamin.

In extreme cases of Vitamin B12 deficiencies, one can become anemic. This is the result of a lack of red blood cells in the system. We hear of this frequently in undernourished children. Women who are pregnant need extra B12 in order to help with development in the womb.


A person on a vegetarian diet is a candidate for a supplement of vitamin B12, along with people over 50 who may have problems absorbing vitamin B12.

Overall there are 4 main reasons to supplement your diet with B12:
1. It is essential to help the body convert carbohydrates, fats and proteins into energy.
2. Can help prevent heart disease by helping to keep red blood cells healthy.
3. Helps the white blood cells which as a result helps prevent disease through a healthy immune system.
4. Is required to form a protective shield around nerve cells which is especially important in the brain.

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Good Meals … Good Deals

I got an email from Kelly Sonora last week about nutritious foods and still sticking to a budget. She did a great job and I thought it was worth passing on. Here are the foods that she recommended. Eating nutritious meals does not mean breaking the budget.

Many people including bodybuilders do choose to supplement their nutrition, so when a supplement is required, visit this high quality online site. See what you think.

Eating healthy is a great idea in theory, but when sticking to your budget is as important as it is during this economic crisis, it’s often quicker and easier to pick up the cheapest foods at the store. These 50 foods, however, prove that nutrition doesn’t have to be as expensive as you think.

Fruits

Eating fresh fruits that are in season can actually save you money. These fruits, including apricots and raspberries, will give you the most nutrition bang for your buck.

Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a "super fruit" because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and "have the highest overall mineral content of common fruits," according to California Figs.
Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.

Vegetables

Like fruits, fresh veggies are often inexpensive and can be used for lots of different meals and snacks during the week. Eat these vegetables to get your iron, calcium, fiber and other nutrients.
Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
Squash and Zucchini: Summer squash and zucchini are only about $1 - $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds

Nuts and seeds can be bought in bulk or buy the pound. Best of all, they’re packed with nutrients and vitamins, and you only need a small amount to get the benefits, making them last between trips to the grocery store.

Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.

Grains

Picking the whole-grain version doesn’t necessarily mean you have to go over budget. These healthy foods are also cost effective.

Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.

Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.

Beverages

You can drink your way to good health, too, and these beverage options are also budget-friendly.

Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.

Miscellaneous

From sardines to yogurt, these healthy foods are also packed with nutrients.
Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

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Did You Hear the latest About Vitamins

Last week I read about a couple of vitamin studies conducted recently, and just released. There are millions of Americans that already take at least two vitamins a day, and the varieties are overwhelming. The choices range from A to Z and everything in between.

One of the studies, published in the Journal of the American Medical Association, had to do with heart disease in men. They found that vitamins C and E do not seem to protect men from getting heart disease. In addition, in rare cases vitamin E might raise the risk of a bleeding stroke. However I believe that vitamin C and E still are still good anti oxidants that fight free radicals. And in the study, women receiving vitamin E experienced 24% less total cardiovascular disease deaths.

The other study, of interest to women, came out in the Journal of the national Cancer Institute. They found that a daily dose of vitamin D and calcium did not protect women against invasive breast cancer.

Originally both studies thought that the opposite might be true. Even though these results are discouraging, they were only single studies and are not the final words on these issues.

Just taking Vitamins or supplements alone are not going to be a magic cure for anything, and new studies come out all the time. There are at least 3 factors that need to be balanced to lead a healthy life. You cannot forget about diet or exercise. In addition heredity also has to be factored into the equation.

CNN medical correspondent Elizabeth Cohen interviewed 4 doctors, and also offered some advice on how to choose the right vitamins.

The male doctors both took a multivitamin and Vitamin D, and one also took magnesium, and one to increase cellular health and function like Co-Q-10.

The male doctors advised men not to take iron unless their doctor says they have a deficiency, and men taking calcium supplements could increase the risk of prostate cancer.

On the female side both took calcium and vitamin D, and Fish oil/Omega3. Also on the list were coenzyme Q10, an antioxidant and magnesium, and one took a multivitamin as an insurance policy for disease prevention.

What not to take for postmenopausal women was iron (too much might pose a heart risk) and beautiful skin vitamins really were not much help, it's much better to get the nutrients from your diet, drink water, and wear sunscreen.

Check out the resource list on this blog along with these sites for more information:

Natl Library of Medicine's info page
NIH Fact Sheet

Mayo Clinic info center

Get Your Fix By Needle or Nose... It's Flu Season Again

Well I just got back from getting my flu shot, which is just one more indication that it’s officially Cold and Flu season. I also have to make sure I get all my vitamins and nutrients so I build up my immune system for the winter ahead.

I was told at the Office, that there was a reformulated batch this year. Flu viruses constantly mutate, forcing health authorities to update the vaccine annually to try to counter the strains predicted to be circulating in the population. Two out of the Three strains they planned for last year didn’t match up well, so the vaccine protection was not as good as usual.

This year they changed all three, and are hoping for better results. So far the CDC advises that the Flu viruses circulating in the United States during the summer match those chosen for the vaccine. Those circulating in the southern hemisphere, whose flu season has already taken place, also match the vaccine.

This year the Centers for Disease Control and Prevention said 85 percent of the population should be vaccinated beginning now with either a shot or a nasal spray. The influenza season is expected to peak in January and February,

This means that all children from 6 months up to their 19th birthday get vaccinated. And then in my age group, people 50 and older, pregnant women, people with chronic illnesses, health care workers and certain others.

One thing I did not realize was how many people die from the flu each year. Flu kills about 36,000 people and sends 200,000 into the hospital in the United States annually.

A record 143 million to 146 million doses of flu vaccine should be available this year. The CDC said about 141 million doses were produced in last winter's flu season, and 112 million were used. I just reduced that number by one, but I think there should be one left for you.

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If You Smoke Try A Multi Vitamin

A lot of studies and surveys have shown that a majority of adults do not get enough vitamin B-6 and vitamin E from the foods we eat. We take in way too many calories, and too much total fat, saturated fat, cholesterol, and sodium. Women frequently eat too little folic acid, iron, calcium, and zinc. Taking a multi-vitamin daily helps maintain a healthy balance.

I just found out that although the basic nutritional needs of men and women who smoke are similar to those who don't use tobacco, conclusive evidence exists that smokers need much more antioxidant nutrients than non-smokers.

If you do smoke, chances are you need more antioxidant nutrients like vitamin C (ascorbic acid), and vitamin E. It used to be that beta-carotene was a plus for non-smokers, but recent clinical studies have found that beta-carotene can actually be harmful to smokers' health. Beta-carotene can be found in most multi-vitamins and an excess is risky for good nutritional health. If you smoke and are going to take a multi-vitamin, make sure it doesn't have beta-carotene as one of the ingredients.

Too many smokers have inadequate intakes of antioxidants. Smokers are reported to consume lower quantities of antioxidant nutrients than nonsmokers. Antioxidant nutrients have protective roles with regard to cancer, heart disease, cataract formation, cognitive (mind) dysfunction, and other diseases. Researchers believe there is a balance between antioxidant protectors and components that promote oxidation in the body. This balance seems to be related to health or disease. Some components of cigarette smoke promote oxidation that provides high levels of oxidant stress. Free radicals, which also promote oxidation, are derived from tobacco. Cigarette smoke has been estimated to contain 1,000,000,000,000,000 free radicals per inhalation. These free radicals can oxidize the fat components of the body which is very harmful.

Cigarette smokers have lower vitamin C (natural antioxidant) intakes and plasma vitamin C levels than nonsmokers. In people that have high intakes of fruits or leafy green vegetables, all replete with vitamin C, the incidence of cancer, heart disease, and cataracts is lower. Smokers who ate foods containing more than 200 mg vitamin C daily had serum vitamin C levels equivalent to those of nonsmokers who consumed 60 mg or more of the vitamin, according to a recent national survey. The most recent edition of the Recommended Dietary Allowances recommends that regular cigarette smokers take in at least 100 mg of vitamin C daily. Smokers have been found to have higher levels of vitamin C in the lung tissues than nonsmokers. This clearly reflects a positive defense mechanism against the free radicals from cigarette smoke.

Other studies have found that smokers have a 30 percent lower vitamin C level than nonsmokers. Researchers believe that nicotine may interfere with vitamin C absorption. Nicotine boosts metabolic rate, therefore increasing the rate that vitamin C is metabolized. Individuals who smoke need 100 milligrams of vitamin C (versus 60 milligrams for nonsmokers) every day.

The body's most effective antioxidant is vitamin E. Smokers have lower levels of plasma vitamin E than nonsmokers.

Smokers seeking nutritional supplements should look for a multi-vitamin that contains at least all of the following: Vitamin C (Ascorbic Acid), Vitamin E, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Niacin, Vitamin B5 (Pantothenic Acid), Zinc Picolinate, Vitamin B6 (Pyridoxine), and the antioxidant Co-Q10. Some supplements add Ginkgo Biloba Leaf Powder, Inositol, Rutin, Citrus Bioflavonoid Complex, Choline Bitartrate and PABA.

So to summarize, if you smoke, or live with someone who smokes, make the right choices to safeguard your health against the risks associated with smoking. One important decision is choosing the right multi-vitamin. For sure, smoking depletes the body of important nutrients, and beta-carotene, negatively affects a smokers' health. Choose your multi-vitamins wisely.

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What is Magnesium Diabetes?

Magnesium Diabetes is the most common disorder associated with low magnesium. As many as one out of every three people with diabetes is low on this mineral. Even more convincing: Studies show that as magnesium intake goes up, the risk of developing type 2 diabetes goes down.

Although a few studies have shown that nutritional supplements of about 350 mg a day improve insulin resistance and blood sugar control, there's little agreement among experts as to whether low magnesium levels are the cause or the result of diabetes.

Still, experts say it's a good practice to make sure you're getting enough magnesium. (Most people, especially seniors, don't.) Supplements come in a variety of forms, including magnesium acetate, aspartate, carbonate, chloride, citrate, glycinate, hydroxide, lactate, oxide, or pidolate. And they come in a variety of combinations, from multis to special-formula supplements for diabetes, heart disease, and osteoporosis. One study found magnesium citrate to be well absorbed.

Natural foods like green leafy vegetables, legumes, nuts, wheat germ, and whole grains provide magnesium to the body.

For the body to function, each cell must "open its door" and allow sugar to enter. Chromium has been called the key that unlocks that door. Without it, sugar builds up in the blood, and eventually diabetes develops.

It would seem to make perfect sense, then, to take chromium supplements to avoid high blood sugars. And some studies have suggested that supplementing with chromium helps keep blood sugar under control. But according to the American Diabetes Association (ADA), only very low chromium levels cause problems. For most people, the ADA says, chromium supplements offer no known benefit. A recent animal study also found that one form of chromium, chromium picolinate, can trigger potentially cancer-causing cell mutations.

But not everyone is so quick to dismiss chromium's tremendous potential for people with diabetes. "There are several lines of evidence suggesting that higher doses of chromium supplements may be beneficial," says William Cefalu, MD, associate professor of medicine and director of the clinical trials unit at the University of Vermont’s College of Medicine in Burlington. Diabetes experts say 600 micrograms (mcg) a day have proven effective. (The animal studies suggesting a cancer link used much larger amounts than you would get from nutritional supplements.)

Chromium is available in a variety of forms: as single nutritional supplements, as an ingredient in multivitamins, or combined with any number of vitamins and/or minerals. Chromium picolinate and chromium histidine are believed to be better absorbed than other forms of the mineral.

Foods that contain chromium include: black pepper, broccoli, dried beans, and whole grains.

R U Serious About Aging Gracefully and Antioxidant Supplements

All nutritional health supplements tackle the free radical component of aging through the use of antioxidants.

One of the most potent antioxidants on the market today is L-Glutathione. However, this is not a cure all ingredient. It needs to be backed up by a wide range of other powerful antioxidants. The synergy created as these age defying nutrients interact together at the molecular level create far more potent results in neutralizing more free radicals and bringing their production back more acceptable levels.

Here’s a list of the most potent antioxidants which you need backing up L-Glutathione in your supplement: N-Acetyl, L-Cysteine, Lutein, L-Carnosine, Green Tea Extract, Ginkgo Biloba, alpha lipoic acid, lutein, bilberry and grape extract.

Keep in mind that free radicals are ONLY ONE of the four primary causes of aging so there is a lot more that a supplement has to tackle to truly address the anti aging issue and protect you from degenerative disease. The others are Glycation, Methylation, and Inflammation.

Nutrition Basics 101

Did you know there are 5 basic types of nutrients that the body needs? These are carbohydrates, proteins, fats (including oil), vitamins and minerals. Water is also important for hydration.

All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrates a day to less than two micrograms of vitamin B12.

Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.

Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is easier to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat provides a whole range of essential nutrients.

Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc, potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine.

Anti Aging and Supplements

That word ‘anti aging’ has been used in all kinds of media for years now. Lately it seems that it has become just another marketing buzz word. Everywhere I look there is another commercial promoting some form of ‘anti aging’ product.

From a business marketing point of view the term ‘anti aging’ simply means looking and feeling younger in some way or to some degree and ‘anti aging’ has basically become nothing more than a valuable brand through which businesses can increase sales.

With nutritional science constantly evolving and promising ‘better and better’ results, people are spending increasing amounts of their disposable income in the hunt for stronger anti aging properties.

What do we mean by ‘anti-aging’? The term ‘Anti Aging’ has evolved to represent a number of different common meanings depending upon whether you’re dealing with the medical, scientific or business communities.

While we cannot reverse the aging process, we can get it to be more normal. When it comes to the word ‘reverse’ (certain) supplements can undo (to varying degrees) the effects of degenerative and age-related disease and technically speaking, make some people feel and look younger.

The market’s best nutritional health and vitamin supplements are also believed to be able to improve damaged DNA. This goes far beyond their abilities to simply limit oxidative damage to DNA with antioxidants. This actually repairs damage that has already occurred.

This is an area that leading industry experts are focusing on today. Find a way to clinically prove that supplements actually do repair damaged DNA. Presently science can slow down and normalize your aging process, and bring it back more natural.

We also need to remember that anti aging is relative to the times we live in and the way in which we are now aging. In other words it is linked to current environmental, emotional and dietary/nutritional stressors which are impacting our aging processes.

The bottom line here is that the daily effects of these stressors has resulted in a speeding up or pre mature aging process for an overwhelming majority of the population.

We read the ever increasing statistics for degenerative disease like diabetes, cancer, arthritis, Alzheimer’s, heart disease, stroke etc. and know that these diseases are happening at earlier ages.From the point of view of nutritional health, vitamin supplements CAN create significant anti aging benefits for the user.

Overall your supplements must be capable of using Antioxidants to reduce and control your free radical production, preventing Glycation which leads to Aging, balancing Methylation for Healthy DNA, and reducing Chronic Inflammation which contributes to degeneration.

The tricky part is that these components are all interdependent on each other. So it’s all about balancing the effects of all of these aging agents.

Things to consider about Nutrition and your Diet (Pt. 1 of 2)

Here is quick list of things to consider when you have some spare time.

1. Is Vitamin D important to my nutrition?

A review of 63 observational studies of vitamin D and cancer concludes that boosting daily intake to 1,000 international units (IU) might reduce the risk of colon, ovarian, breast and possibly prostate cancer. That’s more than the current Institute of Medicine recommendation for vitamin D, which ranges from 200-600 IU daily depending on age, though only half the safe upper limit set by the institute. Because it’s difficult to get that much vitamin D from food alone, this target can likely be best achieved through supplements.

How much Vitamin D should I include in my diet?

Adults - 2.5 mcg Infants and children - 5.0mcg

2. What is Folic Acid?

Also known as Vitamin M, Folacin and Folate are forms of the water-soluble Vitamin B. These occur naturally in food and can also be taken as supplements.

3. Is it nutritionally healthy to become a vegetarian or vegan?

More people are becoming vegetarians, and experts say that as long as you eat a variety of fruits, vegetables and whole grains you will get all the nutrients you need. Choosing a multiple vitamin that provides no more than 100% of the recommended daily allowance for most vitamins and minerals is a good way to ensure adequate levels of essential nutrients. Ask a doctor questions concerning changing your current eating habits.

4. Is “lite” food really better for me?

Organic food is healthier than conventional produce and may be better at preventing cancer and heart disease, according to the biggest study of its kind. In a finding that challenges official advice, researchers have shown that fruit and vegetables contain up to 40 per cent more nutrients if they are grown without chemical fertilizers and pesticides. Organic milk contains 80 per cent more antioxidants -substances which reduce the risk of tumors and life threatening problems. Organic produce also had higher levels of iron and zinc, vital nutrients lacking in many people's diets.

5. Is it better to buy fruits and vegetables fresh or frozen?

When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

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It is multi-vitamins and minerals that are proven to be the basic foundation of nutritional supplements and good health. Vitamins and minerals are the nuts and bolts that make up the framework of our bodies. They are the essential components of its structures and functions, many of which take years to develop to their full capacity. As we begin to feed our bodies vitamins and minerals every day, we nourish it to respond to our personal fitness goals and the challenges of our daily lives.

I’m sure you will see and experience the same great results that many strength coaches, athletes, and individuals are enjoying today. The majority of people take a multi-vitamin and mineral in capsule or tablet form.

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HPF is one of the most trusted names in sports nutrition supplements and vitamins. That’s why over 100 professional teams and university athletic programs purchase their nutritional supplements.

You can trust HPF for your sports nutrition needs. They’ve been helping both professional and college athletes keep in their best shape for years now.