Most of what we believe is based on the senses. Commercials of supplements therefore respond to a better feeling and a longer life. We read and hear a lot about the benefits of various supplements (vitamins), herbs ( St. John’s wort ) and co-enzymes (such as Q10).
Most of what we believe is based on the senses. Commercials of supplements therefore respond to a better feeling and a longer life. We read and hear a lot about the benefits of various supplements (vitamins), herbs ( St. John’s wort ) and co-enzymes (such as Q10). Many studies do show effectiveness, but a week later we hear other stories and the benefits are undermined. The ‘other’ stories, that certain vitamins do not work and are even dangerous, can be a sophisticated strategy . Media and pharmacy seem to work together to fill studies on beneficial effects.
Question is not: yes / no, but which
Money makes the world go round, and so in the supplements industry. However, the question should probably not be whether or not it is beneficial for your health to take supplements (the evidence of effectiveness is overwhelming), but the question is rather which one you should or should not choose. A few guidelines before you start choosing is useful, because when you read the advertising brochure you get the impression that you can use them all and that would be a costly affair.
What do you pay attention to when choosing a supplement?
What is the difference in quality between a supplement from different manufacturers
What are the most essential supplements and why
What is the relationship between supplements and nutrition (can a supplement also supplement a sophisticated diet)
Which supplement addresses a wide range of health problems
Why avoid synthetic strict
Vitamins and minerals can be found in various forms. Some are obtained from food (such as vitamin E from vegetable oil and A&D from fish oil). Others are manufactured in laboratories and still get the label ‘natural’, because the initial source was natural. Some are combined with dried foods and herbs and are called whole food.
Supplements regularly use synthetic vitamins A and D. These should be strictly avoided. Even the smallest amount of fat-soluble synthetic vitamins can be toxic. Unfortunately, manufacturers are enriching our diet with synthetic vitamins, including A, D and often we just don’t get it. In this way we unknowingly get too many of these synthetic substances and it is difficult to avoid them.
When studies undermine the positive results of previous studies regarding the effect of supplements and they cite the dangers, they have investigated the synthetic forms. But media and researchers don’t mention this.
Cod liver oil
Cod liver oil (cod liver oil) is a super source of natural vitamins A and D. You can take 1 to 2 tablespoons of this daily. Top quality is the Norwegian cod liver oil (from Carlson Labs).
Vitamin E is another nutrient of which it is important to choose the right form. Synthetic vitamin E has “d, l-alpha” in the name. The mix of ‘d’ and ‘l’ forms are biochemically different from natural vitamin E. Natural vitamin E has “d-alpha” in its name. Just like the synthetic A and D, E also has harmful effects. It is not completely converted and can even disrupt the conversion of E in the liver. The best vitamin E products come as a mix of alpha, beta, gamma and delta tocopherols. An example of this is the product “Unique E” (AC Grace Company), it is virtually the only high-quality vitamin E that is free from soybean oil.
Almost all vitamin C supplements are made artificially, even though they are mentioned differently. According to the label, a product can be “ascorbic acid from the sago palm”. Dextrose is a type of sugar that does not contain vitamin C, but is extracted from the sago palm and used as the basis of a complex process that synthesizes vitamin C. The label can also claim “vitamin C from most natural sources”. That may be true, but that does not alter the fact that the vitamin C cannot be synthesized. You can also read “with rosehip and acerola.” These 2 ingredients are then used as the basis. But a tablet may contain 40 mg of natural vitamin C and the rest may be synthesized.
The most important point in terms of vitamin C is the buffer process, which involves a mineral (can be magnesium, calcium or potassium) together with ascorbic acid. Buffered C is nicer for the stomach because of the acidity of regular vitamin C. The ‘acidic’ vitamin C can cause gas formation, stomach irritation and farmers. Buffered vitamin C is well absorbed.
You can also read on the label of a vitamin B preparation that the vitamin comes from natural sources, such as from yeast. Nonetheless, producers add artificial B vitamins throughout the entire yeast group process. Then they claim “vitamin B from yeast.” Natural vitamin B works well as part of a multivitamin / mineral supplement, such as Thorne Research.
Minerals also come in various forms. They occur in food as part of molecules in which the minerals are found in relation to other substances. Supplements also contain them as complexes and the substances to which they form determine the extent to which the minerals are absorbed and used. Some minerals are actually extracted from food (an example is calcium hydroxyapate), and the composition of others is determined in laboratories. Calcium carbonate is extracted from nature.
Calcium is a widely used supplement and this supplement is also available in various forms. Only calcium hydroxyapate occurs naturally in bones. Extract is extracted from bones at low temperatures, called MCHC calcium. The best comes from cattle from New Zealand (from free-running cattle, pesticide-free) MCHC is a complex component of calcium, phosphorus and the entire spectrum of minerals present in bones. According to many labels, the calcium is “MCHC” or “calcium hydroxyapate.” But if you read well, you will see a second source of calcium, namely dicalcium phosphate. This is a cheap form that is poorly absorbed.
Whole food supplements
Whole food supplements often have a snag. Whole food supplements contain dried foods and herbs (together with fillers and other additives). With some products, vitamins are added to a yeast-containing liquid. As the yeast grows, the vitamins and minerals are included in the cell structure of the yeast. The yeast is then broken in the drying process and the remainder is pressed in tablet form together with herbs, binders and additives. Megafood works this way. Because the yeast takes up a lot of space, these types of products have low potential. The absorption, on the other hand, is excellent. But good absorption together with low potency actually make this type of supplement too expensive. The yeast can also cause hypersensitivity. Not all whole food supplements are produced using yeast. Some contain really dried organic food. It can be compared to eating good organic food, but in small quantities (because the potency is also moderate here).
Strength depends on the quality and method of production and this can vary considerably. The amount in a tablet does not always mean something. Whether pure ingredients are used and how many additives have been used makes up whether or not it is a quality product.
Almost all products contain stearate, allergenic binders, fillers, brighteners (sometimes made from corn) and dyes. The additives have disadvantages, such as reduced absorption. Pharmaceutical Technology published a study that showed that stearate has consequences for absorption. Then there is the chance of an allergic reaction, which may already be the case with small amounts of additives. Lactose can be hidden in fillers. These are some reasons why people experience the adverse effects of supplements. A supplement that is free of additives can prevent you from missing out on the benefits of the product.
Vitamin A, D, EPA and DHA can be found in butter, cheese, fatty milk (from grass-fed cattle), eggs, organ meats and sea fruit. It is best to take cod liver oil for this (cod liver oil). With most commercial cod liver oil most A and D are removed. High quality cod liver oil is recommended, in which the natural vitamins are abundantly present. Each teaspoon of high-quality oil contains 12,000 IU of vitamin A and 1800 IU of vitamin D, 800 mg of EPA and DHA (from Carlson).
Calcium, magnesium, trace elements (iodine, zinc, selenium and chromium) can be found in fatty raw milk, bone broth, Celtic salt, kelp and dulse . Calcium is best as calcium hydroxyapate. Bones contain magnesium and boron, which work together. Zinc can be taken in the form of zinc aspartate (up to 90 mg per day). Selenium and chromium in the same form (aspartate), and then 200 mg per day. In areas where selenium is deficient in soil, the number of cancer patients is quite high.
Vitamin E, C, coenzyme Q10, alpha lipoic acid, OPCs (oligomeric proanthocyanidin, present in grapefruit, or grapefruit seed extract) and tocotrinols (vitamin E-like substance that enhances the effect of vitamin E) are abundantly present in organ meats such as heart and liver. They can be taken separately or in a multi-supplement. According to many scientists, these substances are crucial. Strangely enough, these types of antioxidants are precisely filmed by the medical order. Vitamin E should be taken in the form of mixed tocopherols (as described above) and the dose can vary from 100 to 1600 IU per day.
Dose can vary from 25 to 600 mg per day. Many people experience increased energy thanks to Q10 and athletes perform better. It lowers blood pressure and is important for heart conditions. Q10 is best absorbed together with fatty acids. In gel form it is also well absorbed, but this contains polysorbate 80 which has adverse effects.
Fiber and enzymes
If there is too little fiber intake, there will be a blockage and a swollen stomach. For fibers you can take broken linseed or psyllium fibers, directly in the morning together with two glasses of water. Bowel movements become healthy again. You get enzymes by eating fermented food, so sauerkraut is an excellent source for enzymes that prevent aging.
A clean liver ensures a good energy level and a good mood. Milk thistle regenerates the liver and protects the organ from toxins and chemicals. It greatly boosts the health of the liver, damaged livers are also restored.