Too much supplementation

In the digital age it’s common to search for answers to questions about illnesses, and wellness. Often times though, people end up taking inappropriate amounts of vitamins, supplements, and nutrients in search of a panacea.

It is important to be mindful of four things when looking into supplementation

  • What is the recommended dietary allowance (RDA)
  • What is the supplement comprised of (good brand or junk)
  • What symptoms/nutritional deficiencies am I trying to manage
  • Are there any interactions with other medications/supplements/vitamins

To Know:

Brand- The quality of your supplement supplier matters! Look for whole food supplements that are derived from REAL food. Don’t look for single isolates. It is the many phytonutrient interactions that can make diet and supplements work best. Look to be sure there are no added preservatives, sugars, and even gluten. These additions may affect some people more than others.

Dose- The RDA can differ greatly from one vitamin to another. It can also differ based on age, sex, and gender. Be sure you are getting the right amount for you!

Where you are deficient- Just because you are experiencing a few symptoms does not mean you are missing a certain vitamin or supplement. It may take some investigation into the entire body system to see where you need help. It is best to start with the diet to get a good picture of where nutritional deficiencies may be and why symptoms may be occurring.

Interactions- the good news is that supplements and vitamins are generally safe. However, there can be some negative interactions between supplements, or their use in conjunction with medications. It is always best to talk to your doctor about these interactions to weigh the risks and rewards.


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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


Nutrition Through Food

Getting Your Nutrition Through Food

If you are worried about getting the proper vitamins/nutrients/minerals in a natural way, then there is nothing better than getting it through the food you eat everyday. It is estimated that 40% of overweight American adults are deficient in vitamins A, C, D, E, calcium, and magnesium when compared to average weight adults. Why the lack of nutrition? It is the diet choices we make on a daily basis. The following is a list of commonly deficient vitamins and their food sources:


Vitamin A: Helps with bone growth, organ function, and vision. Recommended Daily Intake (RDI) for adults is 700-900 ug/day.

Found in- meat, fish, dairy, and vegetables (green veggies, carrots), yams, prunes, and grape fruit


Vitamin C: Helps the skin (collagen production), heart, adrenal glands, and immune system. RDI for adults is 75-90 mg/day

Found in- Green veggies, onion, sweet potato, liver, tomato, and citrus fruits.


Vitamin D: Helps with bone growth, calcium absorption, and may help prevent colds. RDI for adults is 15 ug/day, and 20 ug/day for those over 70 years old.

Found in- sunlight, fish, butter, eggs, and many foods fortified with vitamin D (OJ, milk)


Vitamin E: Helps kill viruses and bacteria, prevents arteries from hardening, and keeps blood from clotting. RDI for adults is 15 mg/day.

Found in- fish, grains, almonds, sunflower seeds, avocado, Swiss chard, dairy, and meat.


Calcium: Helps build bone and clot the blood. RDI for adults is 1000 mg/day.

Found in- dairy, seafood, tofu, seeds, nuts, kale, and broccoli.


Magnesium: Needed for over 300 chemical reactions in the human body, aids in the function of heart muscles and blood vessels. RDI for adults is 400 mg/day.

Found in- meat, dairy, fish, nuts, poultry, legumes, broccoli, and squash.


Zinc: Helps with growth, healing wounds, and keeping the immune system strong. RDI for adults is 8-11 mg/day

Found in- eggs, milk, meat, oysters, fish, and whole grains.


Other Health Topics:

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.



Food, Nutrition, and Diet Therapy. Mahan

LA Times “Smart Food”


Probiotic Question

If you ever wondered about probiotics or how to get them then this should help!

Probiotics in Food:

Yogurt is the most common food that contains natural sources of probiotic. It is often recommended that yogurt be eaten when you are taking a course of antibiotics, or even when you get upset stomach (traveler’s diarrhea) because it can help with stomach issues.

Other fermented foods are a good source for naturally occurring probiotic cultures. These include sauerkraut, soft fermented cheeses (gouda), sourdough bread, and even some fermented soybean pastes.

Any food that undergoes the fermenting process will contain healthy bacterial cultures.


Often times you need a higher dose of probiotic to get the desired health benefits.

Research suggests taking a supplement with 1 billion to 10 billion colony-forming units (CFU) of probiotics.

Supplements vs food:

Getting probiotics from both food and supplements is a good practice!

Food is important for a healthy lifestyle, diet, and to help combat side effects of other medications. Remember that food sources of probiotics may not have as many live cultures as described (they die and become useless), and may have a decreased shelf life (quality and potency decrease with time). So always eat fresh food! Try to eat 2-5 servings a week.

Supplements are an easy way to get a regular dose of extra probiotics daily. This will help regulate the digestive system in the long term. Dosage depends on what kind of support your body needs. For adults 1-10 billion CFU’s has been suggested to be beneficial in some research. Others suggest working up to taking a dose anywhere between 15-20 billion CFU’s.


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This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.