How to Choose the Correct Diet Supplementation

Vitamin, mineral, and herb sales in the US alone neared $23 billion last year. Undoubtedly, these supplements have their benefits, but consumers should be knowledgeable about what their diets lack and require. Many of these nutrients can be achieved through diet, but for the rest, know what you are looking for in a diet supplement.

Difficulty: Moderately Easy

Instructions

1. Remember that you are capable of acquiring most of the vitamins and minerals your body needs from a balanced and varied diet. Try to eat 2 cups of fruits and 2 1/2 cups of vegetables a day to achieve this. Supplements are no more effective than the foods they naturally occur in. In fact, foods contain hundreds of nutrients that supplements don't contain. Refer to the food pyramid to know what a balanced and varied diet consists of. Fewer than 10 percent of Americans meet their daily Recommended Daily Allowance (RDA) for the 18 vitamins and minerals that our bodies need. Also, without the presence of substances found in food, (such as proteins, minerals, carbohydrates and fats) your body can't process vitamins.

2. Know what your diet is missing based on the food pyramid and use diet supplements based on this. For example, vegetarians often lack vitamin B12 in their diet. Vitamin B12 can be taken as a dietary supplement, or it can be found in fortified cereals, meats, eggs, and dairy products.

3. In choosing the correct diet supplement, it is not important to buy name brand. Generic brands may be cheaper, but are just as effective. Furthermore, natural supplements are not any better than synthetic supplements. Synthetic supplements may be cheaper, but do the same thing.

4. When buying supplements, be sure to pay attention to the label. Aim for an expiration date that is at least one year away. Look for labels that have the USF, NSF, or Consumerland logos. These logos mean that the product has passed purity, potency and availability tests.

5. Look for diet supplements that provide only 100 percent of the daily value for each vitamin and nutrient it provides. Having more than this recommended amount can increase your chances of having side effects or interactions with other medications. A good multivitamin will provide 100 percent or less of vitamin A, C, D, E, thiamin, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, calcium, magnesium, zinc, iodine and selenium. Avoid vitamins with huge doses of single supplements.

Tips & Warnings

• In addition to knowing what your diet lacks, there are other factors to diet supplements. For example, people over 65 should increase their vitamin B6, B12, D and calcium intake. This is because their bodies don't absorb these nutrients as well as they once did. Also, their bodies don't naturally make as much vitamin D as younger bodies do.
• Always check with your doctor before taking dietary supplements. Herbal supplements and vitamins can interact with prescriptions and over the counter medicines. This is especially true if you have a chronic illness.

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