Clean Break: Tips on Vitamin Use

Makeover your vitamin cabinet and simplify your routine.

It is tempting to stock up on supplements especially when they profess all sorts of health benefits, such as quick weight loss, youthful skin or superb immunity. But there are many things you should know about vitamins and supplements that don’t always make front page news.

Natural does not equal no side effects

A supplement labeled natural or derived from plants does not mean it is without side effects. Many herbal products have not been extensively studied so the correct dosage, long-term side effects and whether it even works is not always known. In fact, weight loss supplement producers are notorious for labeling their products as natural and safe, but they may contain ingredients that could be detrimental to your health. Herbal products are not required to meet the stringent rules of prescription medications before entering the market.

Watch out for names

Vitamins have multiple names so to avoid duplication and potential overdosing, know what you are taking. For example, vitamin B6 is also called pyridoxine, vitamin C is the same as ascorbic acid and vitamin A is commonly referred to as both retinol and beta carotene.

Check expiration dates

Vitamins can be a lot like impulsive makeup buys. You feel compelled to buy them and then quickly lose interest as they live a short life in your cabinet. Next time you reach for those forgotten pills, pay attention to the expiration date. Throw away expired products because you could be wasting your time as the supplements may have lost their ability to work.

Store properly

Don’t store your vitamins in bathrooms, close to heat sources in the kitchen or on a windowsill since humidity, heat and sunlight are their enemies. Find a cool, dry and dark location to avoid disintegration of the product which can lead to a loss of effectiveness.

Buyer Beware

Do not believe everything you see on the label. Supplements which make erroneous claims such as “lose weight fast” offer false hope and may be a waste of money.

No quick fixes

Nothing replaces a balanced diet and healthy eating, so do not substitute vitamins for food. Also do not expect to feel better immediately; it may take months to correct a deficiency.

More is not better

Even too much of a good thing can be harmful; don’t take more thinking that it is healthier or will work faster.

Take the right dose

Especially if you have a deficiency, such as iron or Vitamin D, it is very important to take the correct dosage to fix the deficiency or you will be left with negative health consequences.

Know what to take with them

Some supplements should be taken with food, while others prefer an empty stomach. Know how to take them, not just why you are taking them. Sometimes, vitamins are needed to help other vitamins get absorbed. For example, most people know that vitamin D is essential for calcium absorption, but did you know that vitamin C enhances iron absorption?

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