The total recommended intake of iron from all sources is 8.7 mg a day for men and postmenopausal women, and 14.8mg a day for women who are still menstruating. You should not take more than 17mg daily from supplements. Excess iron can cause constipation and, with exceptionally high doses, abdominal pain, nausea, vomitting and diarrhoea. Too much iron can also exacerbate or unmask a genetic disorder called haemochromatosis, which affects 1 in 250 people, for whom iron overload is potentially fatal.
Don't exceed 100 percent of other minerals You just don't need more than the RDA for chromium, copper, iodine, manganese, molybdenum and zinc. And most of us take in suficient quantities of chloride, magnesium, phosphorous and potassium from a health diet. Don't worry about sci-fi-sounding trace elements such as boron, nickel, silicon, tin and vanadium.Experts aren't sure we need them at all.
Consider getting more vitamin D from a separate supplement Many studies suggest that not getting enough vitamin D -from food, supplements or sunlight - could raise the risk of osteoporosis and broken bones, multiple sclerosis and a wide variety of cancers, including breast, ovarian, colon and prostate. More recently, an intriguing study suggested that getting more vitamin D could cut your risk. After following 1,179 healthy postmenopausal women for five years, researchers found those who got 1,400 to 1,500 mg of calcium plus 1,100 IU of vitamin D from supplements every day had a 60 to 77 percent lower risk of cancer than those who didn't get those amounts. The connection? Studies suggest that vitamin D helps to stop cancer from proliferating, promotes the death of tumour cells, and helps to stop tumours from developing blood vessels that allow them to grow larger.
Food sources alone can't arise the amount of vitamin D in your bloodstream to protective levels. A l00g serving of salmon, a top source, packs just 360 IU; a glass of fat-free milk, 98 IU; and fortified breakfast cereal has about 40IU perserving. And while ultraviolet B (UVB) light in sunshine synthesis vitamin D in your body, rays are too weak from November to May in northerly climes - and not everyone can or should sunbathe in shorts or a bathing suit for 15 to 30 minutes a day anyway. (Plus, after the age of 50, your body simply makes less vitamin D.)
Your best bet? Look for D supplements. The safe supper limit for adults is 1,000 IU a day, experts say.
Read the label before buying a formula for older people - or any formula designed specifically for women, men or a particular ethnic group Judge these trendy 'customised vitamins' against our standards. Some may offer slightly more or less of certain nutrients, but in most cases, experts say, a low-cost multivitamin is just as good.
Don't be swayed by marketing ploys Your body doesn't care if the vitamin C comes from rose hips or was produced in a big vat sowewhere. And unless you've got an allergy or sensitivity to ingredients such as wheat, lactose or rice, you shouldn't pay extra for allergen-free types.
CALCIUM SUPPLEMENTS
No multivitamin could possibly contain a day's worth of calcium, simply because this bone-building material is made of big molecules that couldn't be packed into a single pill small enough for a human being to swallow. Unless you faithfully get three to four servings of dairy products every day, plan to keep a calcium supplement on your shelf - and to take it. Research proves that it can cut your risk of
developing brittle bones and of the debilitating fractures that change the lives of millions of people each year. Here's how to buy and take this important supplement.
Test it yourself Wondering about your pill's absorbability? Place one in a small glass of warm water for half an hour and stir occasionally. If it hasn't dissovled in 30 minutes, it probably won't break down in your stomach either.
Carbonate or citrate? It depends on your personality and schedule Both types potentially work equally well. Calcium citrate is more expensive, but is better absorbed and can be taken once daily on an empty stomach. You need more calcium carbonate to get the same effect, and there's a limit to how much can be absorbed in one go, so you need to take it twice a day, and it should be taken with food. Calcium carbonate tablets are generally bigger, which can be difficult for some people to take, and this form is less effective if you have the reduced stomach acid that's common in older people.
So choose citrate if you can afford it and need the convienence, especially if you're busy, forgetful, away from home a lot or have low stomach acid. But if you're happy with taking tablets more than once a day and remembering to take them with meals, cheaper calcium carbonate is fine.
What about other types of calcium? Supplements are available as calcium gluconate, lactate or phosphate, but they're not as effective. Avoid brands made with bonemeal, dolomite or oyster shells, because they may contain lead or other toxic heavy metals.
New to calcium supplements? Start with a comfortable 500mg a day Take this amount for one week and see how you feel. Some types may cause gas and constipation. If this happens, switch to a different type.
Never take more than 500mg at a time
Your body can't absorb more than that. If you take a second calcium supplement on the same day, space them at least 3 hours apart for maximum absorbability.
Balance pills and food If you have a glass of milk and slice of cheese with lunch, you've just got atleast 500mg of high-quality calcium and don't need a supplement right now. If you have just a little calcium at dinnertime (say, a serving of broccoli sprinkled with almond slivers), and you haven't had much other calcium during the day, adding a supplement could bring you up to your daily goal of 700mg. Don't forget - calcium-fortified foods count, too.
Love cereal and milk in the morning? Do some maths before adding a breakfast calcium supplement Around 250ml of skimmed milk plus a bowl of fortified breakfast cereal could provide nearly a day's worth of calcium. If your morning calcium quota's being met in your bowl, don't bother adding a supplement -save it for lunch, dinner or snacks so you'll get the most benefit.
Take it in the daytime Plan to get most of your calcium in before dinner. That way, you'll have time to catch up in the evening if you've missed a supplement or somehow had a day without many high-calcium foods.
Create a lifelong calcium habit Calcium protects bone only when you take it faithfully - several times a day, every single day of every single month of every single year. When researchers followed women and men in their late 60s and early 70s for three years, those who took calcium increased bone-mineral density and slashed their fracture risk. But all those bone-guarding benefits disappeared when the volunteers stopped taking their supplements for the subsequent two years.
Don't mix calcium with medicines that must be taken on an empty stomach It can interfere with the absorption of antibiotics such as tetracycline, thyroid hormones, corticosteroids and even iron supplements.
FISH OIL
Fish-oil capsules are among the best ways of getting the benefits of omega-3 fatty acids quickly and easily. And as we've said, those benefits are substantial. Omega-3 fatty acids can cut heart attack risk by a whopping 73 percent when consumed daily as part of a healthy diet. Omega-3s can also cut triglyceride levels by up to 40 percent. There's some evidence as well that omega-3s from fish can reduce the stiffness and joint pain of rheumatoid arthritis and may also cut stroke risk.
Additional benefits found in some studies include a lowered risk of asthma, macular degeneration (a potentially blinding eye disorder), depression and memory problems, and possibly a protective effect against breast, colon and prostate cancers. Go for a supplement that provides atleast 1,000mg of the two most powerful omega-3s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Higher levels may work better for cutting triglycerides and easing rheumatoid arthritis symptoms, but keep your intake below 3,000mg a day unless you discuss it with your doctor, since more could cause bleeding. Fish oil's anti-clotting powers could be dangerous for people with bleeding disorders and those making anticoagulant medications such as warfarin. Here's how to buy and take these golden orbs of good fats.
Don't worry about pharmaceutical-grade capsules It's reassuring to know that two major tests of fish-oil supplements found no significant amounts of mercury in top-selling brands. That means you don't have to pay extra for pharmecutical-grade fish oil: the stuff from the chemist shop is fine. The one good reason to pay for pricer pharmaceutical capsules is that you can get all you need from fewer capsules (they're more concentrated).
Decide on your dose, then find it on the label. Most of us could use 500 to 1,000mg of supplemental EPA and DHA a day, though some experts say a great way to up your omega-3 intake every day is to go for 2,000 to 3,000 mg. (Check with your doctor first if you take an anticoagulant.) A single 1,000mg capsule contains roughly the amount of these two fats found in a 115g serving of salmon.
Since capsules vary in strength, read the label to figure out how many you'll need to reach your desired dose.
Don't confuse fish oil with cod-oliver oil Fish oil is actually made from the bodies of fish, unlike cod-liver oil, which is made exclusively from - you guessed it - fish livers. The danger: cod-liver oil contains high concentrations of vitamin A; taking it in the same quantities recommended for fish oil could harm your kidneys.
Fish-oil capsules are among the best ways of getting the benefits of omega-3
Don't exceed 100 percent of other minerals You just don't need more than the RDA for chromium, copper, iodine, manganese, molybdenum and zinc. And most of us take in suficient quantities of chloride, magnesium, phosphorous and potassium from a health diet. Don't worry about sci-fi-sounding trace elements such as boron, nickel, silicon, tin and vanadium.Experts aren't sure we need them at all.
Consider getting more vitamin D from a separate supplement Many studies suggest that not getting enough vitamin D -from food, supplements or sunlight - could raise the risk of osteoporosis and broken bones, multiple sclerosis and a wide variety of cancers, including breast, ovarian, colon and prostate. More recently, an intriguing study suggested that getting more vitamin D could cut your risk. After following 1,179 healthy postmenopausal women for five years, researchers found those who got 1,400 to 1,500 mg of calcium plus 1,100 IU of vitamin D from supplements every day had a 60 to 77 percent lower risk of cancer than those who didn't get those amounts. The connection? Studies suggest that vitamin D helps to stop cancer from proliferating, promotes the death of tumour cells, and helps to stop tumours from developing blood vessels that allow them to grow larger.
Food sources alone can't arise the amount of vitamin D in your bloodstream to protective levels. A l00g serving of salmon, a top source, packs just 360 IU; a glass of fat-free milk, 98 IU; and fortified breakfast cereal has about 40IU perserving. And while ultraviolet B (UVB) light in sunshine synthesis vitamin D in your body, rays are too weak from November to May in northerly climes - and not everyone can or should sunbathe in shorts or a bathing suit for 15 to 30 minutes a day anyway. (Plus, after the age of 50, your body simply makes less vitamin D.)
Your best bet? Look for D supplements. The safe supper limit for adults is 1,000 IU a day, experts say.
Read the label before buying a formula for older people - or any formula designed specifically for women, men or a particular ethnic group Judge these trendy 'customised vitamins' against our standards. Some may offer slightly more or less of certain nutrients, but in most cases, experts say, a low-cost multivitamin is just as good.
Don't be swayed by marketing ploys Your body doesn't care if the vitamin C comes from rose hips or was produced in a big vat sowewhere. And unless you've got an allergy or sensitivity to ingredients such as wheat, lactose or rice, you shouldn't pay extra for allergen-free types.
CALCIUM SUPPLEMENTS
No multivitamin could possibly contain a day's worth of calcium, simply because this bone-building material is made of big molecules that couldn't be packed into a single pill small enough for a human being to swallow. Unless you faithfully get three to four servings of dairy products every day, plan to keep a calcium supplement on your shelf - and to take it. Research proves that it can cut your risk of
developing brittle bones and of the debilitating fractures that change the lives of millions of people each year. Here's how to buy and take this important supplement.
Test it yourself Wondering about your pill's absorbability? Place one in a small glass of warm water for half an hour and stir occasionally. If it hasn't dissovled in 30 minutes, it probably won't break down in your stomach either.
Carbonate or citrate? It depends on your personality and schedule Both types potentially work equally well. Calcium citrate is more expensive, but is better absorbed and can be taken once daily on an empty stomach. You need more calcium carbonate to get the same effect, and there's a limit to how much can be absorbed in one go, so you need to take it twice a day, and it should be taken with food. Calcium carbonate tablets are generally bigger, which can be difficult for some people to take, and this form is less effective if you have the reduced stomach acid that's common in older people.
So choose citrate if you can afford it and need the convienence, especially if you're busy, forgetful, away from home a lot or have low stomach acid. But if you're happy with taking tablets more than once a day and remembering to take them with meals, cheaper calcium carbonate is fine.
What about other types of calcium? Supplements are available as calcium gluconate, lactate or phosphate, but they're not as effective. Avoid brands made with bonemeal, dolomite or oyster shells, because they may contain lead or other toxic heavy metals.
New to calcium supplements? Start with a comfortable 500mg a day Take this amount for one week and see how you feel. Some types may cause gas and constipation. If this happens, switch to a different type.
Never take more than 500mg at a time
Your body can't absorb more than that. If you take a second calcium supplement on the same day, space them at least 3 hours apart for maximum absorbability.
Balance pills and food If you have a glass of milk and slice of cheese with lunch, you've just got atleast 500mg of high-quality calcium and don't need a supplement right now. If you have just a little calcium at dinnertime (say, a serving of broccoli sprinkled with almond slivers), and you haven't had much other calcium during the day, adding a supplement could bring you up to your daily goal of 700mg. Don't forget - calcium-fortified foods count, too.
Love cereal and milk in the morning? Do some maths before adding a breakfast calcium supplement Around 250ml of skimmed milk plus a bowl of fortified breakfast cereal could provide nearly a day's worth of calcium. If your morning calcium quota's being met in your bowl, don't bother adding a supplement -save it for lunch, dinner or snacks so you'll get the most benefit.
Take it in the daytime Plan to get most of your calcium in before dinner. That way, you'll have time to catch up in the evening if you've missed a supplement or somehow had a day without many high-calcium foods.
Create a lifelong calcium habit Calcium protects bone only when you take it faithfully - several times a day, every single day of every single month of every single year. When researchers followed women and men in their late 60s and early 70s for three years, those who took calcium increased bone-mineral density and slashed their fracture risk. But all those bone-guarding benefits disappeared when the volunteers stopped taking their supplements for the subsequent two years.
Don't mix calcium with medicines that must be taken on an empty stomach It can interfere with the absorption of antibiotics such as tetracycline, thyroid hormones, corticosteroids and even iron supplements.
FISH OIL
Fish-oil capsules are among the best ways of getting the benefits of omega-3 fatty acids quickly and easily. And as we've said, those benefits are substantial. Omega-3 fatty acids can cut heart attack risk by a whopping 73 percent when consumed daily as part of a healthy diet. Omega-3s can also cut triglyceride levels by up to 40 percent. There's some evidence as well that omega-3s from fish can reduce the stiffness and joint pain of rheumatoid arthritis and may also cut stroke risk.
Additional benefits found in some studies include a lowered risk of asthma, macular degeneration (a potentially blinding eye disorder), depression and memory problems, and possibly a protective effect against breast, colon and prostate cancers. Go for a supplement that provides atleast 1,000mg of the two most powerful omega-3s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Higher levels may work better for cutting triglycerides and easing rheumatoid arthritis symptoms, but keep your intake below 3,000mg a day unless you discuss it with your doctor, since more could cause bleeding. Fish oil's anti-clotting powers could be dangerous for people with bleeding disorders and those making anticoagulant medications such as warfarin. Here's how to buy and take these golden orbs of good fats.
Don't worry about pharmaceutical-grade capsules It's reassuring to know that two major tests of fish-oil supplements found no significant amounts of mercury in top-selling brands. That means you don't have to pay extra for pharmecutical-grade fish oil: the stuff from the chemist shop is fine. The one good reason to pay for pricer pharmaceutical capsules is that you can get all you need from fewer capsules (they're more concentrated).
Decide on your dose, then find it on the label. Most of us could use 500 to 1,000mg of supplemental EPA and DHA a day, though some experts say a great way to up your omega-3 intake every day is to go for 2,000 to 3,000 mg. (Check with your doctor first if you take an anticoagulant.) A single 1,000mg capsule contains roughly the amount of these two fats found in a 115g serving of salmon.
Since capsules vary in strength, read the label to figure out how many you'll need to reach your desired dose.
Don't confuse fish oil with cod-oliver oil Fish oil is actually made from the bodies of fish, unlike cod-liver oil, which is made exclusively from - you guessed it - fish livers. The danger: cod-liver oil contains high concentrations of vitamin A; taking it in the same quantities recommended for fish oil could harm your kidneys.
Fish-oil capsules are among the best ways of getting the benefits of omega-3
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