What we need to look for in supplements

What are we looking for in a supplement?
There are 3 things.
1. The combination of what you are taking. Is it in the proper proportion to what your body needs or is it a mega dose? Remember, the Centenarians take their nutrition in small doses.

2. When do you take your nutrition? Is it once a day? The longest living people take it throughout the whole day.

3. Last, but most important, are you giving your body the chance to absorb its nutrition? Most delivery methods for nutrition give you less than 10% absorption.

How to Evaluate Vitamins and Supplements

Everyone needs a balance of essential nutrients from a variety of foods to stay healthy. Yet it's not always easy to eat right when you're on the go. That's why some of us reach for vitamins and supplements to fill in the gaps.

Yet, with a plethora of multivitamins, herbs, and botanicals out there, how can you tell if a supplement is safe -- or right for you?



Although there's contradictory evidence as to whether a daily multivitamin staves off disease, many people add them to their diet to maintain or boost health. Others, such as premenopausal women, sometimes choose individual vitamins, like iron, to fill in specific gaps.

If you're evaluating supplements and vitamins to add to your diet, here are nine questions to ask your doctor, pharmacist, and/or registered dietitian:


What health benefits does this supplement offer me?
Do I need this supplement for my health?
What is the recommended dose for this supplement?
When and for how long do I need to take this supplement?
Which is most appropriate and effective for me -- a pill, powder, or liquid?
Does this supplement or vitamin have any known side effects?
What are the best brands of this supplement?
Does this supplement interact with any medications or foods?
Will I need to stop taking this supplement or vitamin if I have to undergo surgery?

Which Vitamin Form Should You Choose?

Once you know which vitamin or supplement is right for you, you'll discover many can be bought as pills, liquids, or powders. Typically the difference between them is the rate at which your body absorbs the supplement and how quickly the supplement becomes active. For example, liquids are absorbed faster than pills.

Certain supplements are in pill form because they become ineffective, or even dangerous, if exposed to stomach acids. Some people need to take a liquid if they have difficulty absorbing vitamins or supplements from a pill.

And not all formulations of a particular vitamin are the same. For example, vitamin D supplements come as either vitamin D-2 (ergocalciferol) or vitamin D-3 (cholecalciferol), with vitamin D-3 tending to be the more active form. When in doubt, talk with your doctor about which supplement suits your needs.


As quoted on WebMD.com