Supplements?

Hello =)

Ok, i usually take a multivitamin every night before i kip. I was recommended a few days ago to try some cod liver oil caps (in the morning) for my old bones (lol) and because im not very flexible at all! (even though i've kick boxed for 4 years). Then today, my whey protein arrives in the post lol.

I was going to take all of these everyday, but it does feel like a lot!

my main worry is taking too many vitamins and going over the safe limit.

the main vitamins i seem to take a lot of are:

Vit A/D/E: 200% RDA, Vit B6: 260% RDA, Vit B12: 1055% RDA.

And all of that is before food! =/

All of them fall below UL by quite a bit.

I am curious what you lot think?

I am also curious what kind of supplements you all take (if any!) and if you think they are needed and all that jazz.

Thanks!!!

If you're over 50, if your diet is poor and/or if you have some underlying illness a daily multivitamin makes sense.  But if you're under 50, enjoy a reasonably good diet and you're in good health then most supplements are surplus to requirements.  

Personally, I avoid supplements completely and prefer to get the nutrition from real food.  I believe that there is  a lot  more going on in a carrot than merely 'vitamin A'... and that we get the full benefit by eating the whole food rather than trying to isolate the one vitamin that we can identify.   Rather than cod liver oil, for example... try eating a couple of portions a week of oily fish.    

The one supplement I would recommend, however, if you have joint issues is 'glucosamine'.... you can't ingest it from food so a daily tablet can help. 

i avoid supplements completely too. my mother avoids it too, she said that few doctors after treatment of her breast cancer said that they are likely to think that supplements have something to do with it, though more researches should be done. my dad eats supplements like crazy, hes almost 50 and drinks some for skin, hair and nails, one more for calcium, one more with various things.. though his health isn't perfect anyways, but it's kinda addictive.

after quitting drinking mine supplements i don't feel any health problems at all.

i prefer eating huge bowl of various colors vegetables every day, and few fruits throughout day.

I agree with the others for the most part. I don't take too many supplements. The exception being fish oil and inositol. I plan my diet to get the nutrition I need from food. I don't care what the quality is of the supplements you buy they cannot come close to doing for you what real, whole foods will do. I find supplements make me gain weight and feel bloated. Most are just a waste of money.

The perennial question: to supplement, or not to supplement?  I am currently able to meet my nutritional needs without supplements.  I'm 28, female and in good health.  I shy away from supplements because I feel as though I should be able to get everything I need from food.

The other reason I don't like the idea of supplements is that even nutritional researchers will tell you that we really know almost nothing about how our bodies use micro- and macronutrients, and their interactions with one another as our bodies use them.  I have read several times of studies comparing absorption of vitamins from supplements vs. food, and there always seems to be something missing from the supplement group: they don't absorb the vitamins as well, or the vitamins don't seem to have the expected effect, etc.  I think this is because there are many complex compounds in food that we have not isolated and therefore cannot manufacture and put in a pill. 

I know you weren't asking about an either/or scenario, but my unprofessional opinion is that supplements should be kept to a minimum.

I take a lot of supplements but actually have cut back due to not seeing them help. I have been to every specialist and the top hospitals for a nerev condition that is painful. Anyhow during this I went ot a holistic doctor who suggested them so I started. After all the doctors and major hospitals have reviewed them and I have stuck with these. Some you have to be careful with though. I thought cod liver was one of them but am not sure. Also to make sure if you are on meds they don't conflict. I think fish oil/flax helps with inflammation. I take calcium with d very important I think for ladies. Vitamin c helps repair my pain doctor suggested it. I take some others like magnesium for my tightness.Of course food and nutrients are number 1. Without a proper diet one can't absorb the extra nutrients but for ex some people I know have very low b12 and it cause a lot of health problems. They are just unable to get the amount they need in diet so they take supplements. Having bloodwork done can also help you know if you need to take something to assist

The ideal situation is to get all your vitamins etc. from your food.  Personally, I find that to be difficult because I'm lactose intolerant and I don't like red meat very much, so my iron and calcium especially tend to be too low.  It's also harder to get all the vitamins you need if you're on a reduced-calorie diet (one of the reasons they say not to eat less than 1200 calories a day).  Additionally, there are some nutrients, like glucosamine and omega-3s, that are hard or expensive to get (glucosamine's natural source is crustaceans and shellfish; the best natural source of omega-3 is marine fish).

Net result:

I eat a varied diet rich in fruits and vegetables, with whole grains and mixed protein sources.

I take a one-a-day vitamin with relatively low amounts of vitamin A (the easiest vitamin to overdose on - but still not that easy, we're talking at least 500% DV every day over a period of time).

I take a calcium pill with about 35% of my daily calcium needs in it.

I take glucosamine pills; I do this because being heavily overweight for a long time messed up my knees and I want to keep them as healthy as possible.

I take a fish oil pill.

I use calorie counter to figure out how much of the major vitamins & minerals I'm getting (it can be hard to keep track of things other than A, C, iron, and calcium, since many foods don't have values for less-major nutrients).

I keep my doctor up to date on my diet and exercise plans.

Food is by far the best source of nutrients as there are many compounds that we may not know about yet.  Supplements are just that, to supplement a reasonably healthy diet and fill in any gaps. Going over board can be detrimental unless you are using a particular nutrient for a particular health condition.

Cod Liver oil can be great for Omega 3 fatty acids, but read the label many are very high in Vitamin A and D. too much Vitamin A from animal sources can be toxic.  You are better off looking for a good omega 3 fish oil. 

Other supplements are generally only if you have a particular health condition that you are supporting (for example Glucosamine for joints)., but always do your homework first and check with your doctor if you are on any medications, or being treated for a medical condition, as some "natural products" may be contraindicated for some people.

The axiom to keep in mind is that just because a little is good, more isnt't always better, and just because it worked for your neighbor doesn't necessarily mean it will work for you.

I take a multi vitamin/mineral but not everyday.

I use coq10 as cardio problems run strong in my family

I also take strong probiotics they help my digestion and I am also currently taking antibiotics.

However I am also a vegetarian who watches what she eats, eats very little (though definatley some, afte all I am human) junk food, and tries to get a log of exercise    (though not nearly what I should). I also don't smoke or drink, but I do have a bad coffee addiction.

Supplements can't make up for a bad lifestyle, but they can help us fill in gaps or aid in support of many issues.

PS, In the interest of full disclosure I do work in the supplement industry, but in accordance with the site rules/and my own privacy I prefer not to say what company