11 supplements to consider

http://www.consumerreports.org/health/natural-health/dietary-supplements/safe-supplements/index.htm?EXTKEY=AYAHLTH02

 

11 supplements to consider

Last reviewed: September 2010

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These popular supplements, listed in alphabetical order, have been shown to
likely be safe for most people and possibly or likely to be effective in
appropriate doses for certain conditions. Talk to your doctor or pharmacist
before starting any supplement. Most supplements haven't been studied in
pregnant or nursing women. The list of interactions and side effects is not
all-inclusive.

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NAME (also known as)	EFFICACY FOR SELECTED USES	SELECTED POTENTIAL SIDE EFFECTS	SELECTED DRUG INTERACTIONS
style="FONT-WEIGHT: bold" title="CALCIUM">CALCIUM (calcium carbonate, calcium citrate, calcium gluconate)	Likely effective in combination with vitamin D in preventing and treating bone loss and osteoporosis. Taken daily, appears to reduce some PMS symptoms.	Belching, gas.	Calcium can decrease the effectiveness of certain antibiotics, osteoporosis drugs, and thyroid drugs.
style="FONT-WEIGHT: bold" title="CRANBERRY">CRANBERRY (American cranberry, large cranberry, cranberry extract)	Possibly effective for preventing recurrent urinary-tract infections.	Large amounts can cause stomach upset, diarrhea.	Might increase the effects of the blood thinner warfarin.
style="FONT-WEIGHT: bold" title="FISH OIL">FISH OIL (EPA/DHA, omega-3 fatty acids, PUFA)	Effective for reducing triglyceride levels. Likely effective for decreasing the risk of heart attack, stroke, and progression of hardening of the arteries in people with existing heart disease.	Fishy aftertaste, upset stomach, nausea, loose stools. High doses can increase levels of LDL (bad) cholesterol in some people or increase the chance of bleeding.	Might increase the effect of blood-thinning drugs and high blood pressure medications.
style="FONT-WEIGHT: bold" title="GLUCOSAMINE SULFATE">GLUCOSAMINE SULFATE (G6S, glucosamine sulfate 2KCl, glucosamine sulfate-potassium chloride)	Likely effective treatment for reducing symptoms of osteoarthritis of the knee. Might also help slow progression of osteoarthritis.	Nausea, heartburn, diarrhea, constipation, headache.	Might increase the blood-thinning effect of warfarin and cause bruising and bleeding.
style="FONT-WEIGHT: bold" title="LACTASE">LACTASE (beta-galactosidase)	Likely effective for reducing gastrointestinal symptoms in lactoseintolerant people when used before consuming lactose or when added to milk.	No reported side effects.	None known.
style="FONT-WEIGHT: bold" title="LACTOBACILLUS">LACTOBACILLUS (acidophilus, acidophilus lactobacillus, probiotics)	Possibly effective for preventing diarrhea while taking antibiotics.	Gas. People with poor immune function should check with their doctor first.	Might cause infection in people taking immunosuppressant drugs.
style="FONT-WEIGHT: bold" title="PSYLLIUM">PSYLLIUM (blond plantago, blonde psyllium, plantago, isabgola)	Effective as a bulk laxative for reducing constipation or softening stools. Likely effective for lowering cholesterol in people with mild to moderately high cholesterol.	Gas, stomach pain, diarrhea, constipation, nausea. Some people can have a serious allergic response that requires immediate medical attention.	Might decrease the effectiveness of carbamazepine, an antiseizure drug; digoxin, a heart drug; and lithium, for bipolar disorder. Might cause low blood sugar when taken with some diabetes drugs.
style="FONT-WEIGHT: bold" title="PYGEUM">PYGEUM (African plum tree, African prune, Prunus africana)	Likely effective for reducing symptoms of an enlarged prostate.	Nausea, abdominal pain.	None known.
style="FONT-WEIGHT: bold" title="SAMe">SAMe (ademetionine, adenosylmethionine, S-Adenosyl-L-Methionine, sammy)	Likely effective in reducing symptoms of major depression, reducing pain, and improving functioning in people with osteoarthritis.	GI symptoms, dry mouth, headache, mild insomnia, anorexia, sweating, dizziness, and nervousness, especially at higher doses. It can make some people with depression feel anxious.	Might lead to a toxic reaction when taken with the cough suppressant dextromethorphan, certain antidepressants, or narcotic pain relievers. Might worsen symptoms when taken with the Parkinson's drug levodopa.
style="FONT-WEIGHT: bold" title="ST. JOHN'S WORT">ST. JOHN'S WORT (Hypericum perforatum, Saynt Johannes Wort, SJW)	Likely effective for improving symptoms of some forms of depression.	Insomnia, vivid dreams, anxiety, dizziness, headache, skin rash, and tingling. It can cause skin to become extra-sensitive to the sun.	Can decrease the effectiveness of a wide range of drugs, including birth-control pills, heart medications, HIV/AIDS drugs, and warfarin. Might also increase the effects or side effects of certain antidepressants.
style="FONT-WEIGHT: bold" title="VITAMIN D">VITAMIN D (Cholecalciferol, vitamin D3, ergocalciferol, vitamin D2)	Likely effective when taken with calcium to help prevent osteoporosis. Might help reduce falls in people with vitamin D deficiency and bone loss in people taking corticosteroids.	Extremely large amounts might cause weakness, fatigue, headache, and nausea, though side effects are rare.	Might reduce the effectiveness of some medications, such as atorvastatin (Lipitor), other heart medications, birth-control pills, HIV/AIDS drugs.

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xmlns:w="urn:www.microsoft.com/word">Source: Natural Medicines Comprehensive
Database, Professional Version, June 2010

Mutivitamins

My summary:
What you are looking for in a multivitamin is various vitamins and minerals. Minerals are bulky so that's why you are prompted to take a few pills a day. Chances are 1 pill a day probably cannot give you 100% of daily value as far as minerals are concerned but it is certainly possible to get 100% of all vitamins in a pill. But that's ok since I think we should get minerals via other means on a daily basis.
- No iron
- Calcium: 1000 mg (DV), get ALL from food, if over 51, 1200mg, if over 75, 1500mg, men shouldn't take a calcium supplement; Andrew Weil, founder of the Arizona Center for Integrative Medicine at the University of Arizona, says it increases the risk of prostate cancer.
- Carotenoids desired: beta carotene, alpha carotene, gamma carotene, lycopene, lutein, beta-cryptoxanthin, zeaxanthin or astaxanthin.
- vitamin A: sources are usually retinol (aka "performed vitamin A" or acetate or palmitate) and beta carotene. Def go with latter. Excess retinol (acetate, palmitate) is said to cause reduction in bone density and fracture and harm liver health. Take no more than 5000 IU and 100% from beta carotene is the best. No vit A for smokers! Also, 50% from supplement and 50% from food is the best.
- vitamin B6: 2(DV)-50 mg (for heart disease)
- vitamin B12: 6 mcg(DV) but if over 50, 25-100 mcg (for heart disease and nerve damage)
- vitamin C: 200-500 mg (heart and age related diseases)
- vitamin D: 400 IU or if north of boston 600IU in winter/fall
- vitamin E: 400 IU (30IU is DV), make sure type is d-alpha-tocopherol (rather than "dl") or tocotrienols
- vitamin D: 2000 IU
- folic acid: 400(DV)-800 mcg (heart)
- chromium: 200 mcg (120 mcg DV) (prevent diabetes)
- Magnesium: 400mg(DV), get from supplement and food like beans and artichokes (bones and heart)
- yeast based selenium: 200 mcg if man (prevent cancer), less than 70 mcg if woman.

- I think, due to potential side effects and risks, it is best to know what you lack the most and focus on supplementing only those. To that end, nothing beats the real sources like fruits and vegetables etc. Look at the vitamins picture.




WebMD Multivitamins FOR MEN

References:

What to look for?

What to look for, take 2?

Bad for you? Get everything from diet, except vitamin D which you can get from supplement!

Should I? For athletes and body builders, need to replace vitamins and minerals fast, so may make sense.

On and on and on.... My conclusion: take something to replenish vitamins and minerals right after workout in juice form . Otherwise, just take D on a daily basis. Rest, get from diet.

What to drink right after workout?

here is one
another one

So, maybe drink my regular NATURAL fruit juice in the morning and after workout, but mixed with supplements? YEAH

How to choose best multivitamin?

If you must, look for those with:

No iron

3,000 to 5000 International Units of vitamin A, with at least 20% of it as beta-carotene

A lot of vitamin D

USP insignia

Good Reviews

One a day Men's Healt Formula - no iron, not sure about USP, $10 per 100 tablets

Centrum Silver Ignore 50+ sign