How to Choose Supplements Smartly and Make Them Work for You

Many people take supplements because of the promises made in advertising without considering if these substances are right for them. Supplements offer many benefits from weight loss or muscle gain to improved health for certain conditions. But how can you be sure that you are choosing wisely and taking them correctly while avoiding adverse side effects?

how to choose supplements

Not All Supplements Are Safe or Effective

For starters, the exact ingredients that constitute supplements used in research may differ in the products available in-store. Additionally, all supplements must carry a disclaimer that states, “This product is not intended to diagnose, treat, cure, or prevent any disease”. To claim otherwise is illegal. If a manufacturer makes a claim, they are required to add that “This statement has not been evaluated by the FDA.” Therefore, you should be wary about the benefits listed on the product.

Some supplements have inherent risks. These are usually not listed on the insert. Licorice may decrease inflammation and aid in relieving a cough but should not be taken by anyone with high blood pressure. St, John’s Wort, used for depression, could render birth control tablets and antidepressants less effective. Comfrey and kava can cause liver damage. Gingko can thin the blood and Vitamin K can reduce the effectiveness of blood-thinning medication. Smokers should not take beta-carotene or vitamin A as it may increase the risk of lung cancer.

Always check with your health provider for drug interactions and safety if you have a medical condition.

Getting the Most from Your Supplements

Vitamins can be fat-soluble (A, D, E, and K) or water-soluble. Fat-soluble vitamins are absorbed better in the presence of fats such as eggs and nuts. Water-soluble vitamins (B and C) are excreted in the urine, so they need to be replaced more often. They should be taken on an empty stomach.

Drinks containing caffeine can leach calcium from the bones; if you are taking these mineral supplements, avoid coffees and cola. Certain minerals cancel each other out and should not be taken together, for example, zinc and copper, and iron and calcium. Magnesium should be taken at night as it may cause drowsiness. See here for detailed information about magnesium. Vitamin C helps iron supplements to be absorbed while vitamins D and K2 assist calcium absorption.

With supplements that are new on the market, always do your research. Find out more in this turkesterone guide about the latest supplement which claims to boost testosterone, strength, and overall performance.

What Are the Best Supplements to Take?

Magnesium is necessary for more than 300 enzyme reactions in the body. It is also needed to prevent chronic tiredness and for the bones, muscles, and brain. It has been called the ‘chill pill’ because it induces relaxation.

Vitamin D is made by the body using sunshine and is not found naturally in foods. Lack of vitamin D reduces the ability of the gut to absorb nutrients and increases inflammation in those with autoimmune disease. A deficiency affects bone health, increases cancer risk, lowers the immune system, and causes depression.

Vitamin C is an antioxidant that lowers blood pressure and cholesterol. It helps prevent respiratory infections, is beneficial for aging, and is low in dementia patients. The best form of vitamin C to take is ascorbic acid.

The omega-3s decrease anxiety, depression, ADHD, dementia, and migraines. They are supportive for many autoimmune conditions. Use the fish oil form.

The health benefits of a vitamin B complex are too many to mention here but they are an essential addition to your supplements.

Start with the most beneficial supplements to improve and sustain good health. For any additional supplements you are keen to try, take one at a time for a few months to check for any adverse reactions before introducing the next one.

Read More: 

5 Convincing reasons to take food supplements

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