Daily doses of vitamins can have big benefits

From the moment Pam Lambert wakes up, she makes sure her day starts in a healthful way: She grabs a glass of water and a handful of vitamins and supplements.

By taking her daily vitamins, Lambert ensures she remains healthy, and she defers her fears of heart disease, a common problem in her family.

Included in her daily regimen are a multivitamin, omega-3 fatty acids, garlic and niacin, Lambert said. The last three are meant to lower her chances of heart disease, she said.

When choosing vitamins, it’s best to start with a multivitamin and work from there — making sure not to go overboard, said Lambert, who owns the Curves women’s fitness franchise in Lake Jackson.

People usually do not get a lot of the nutrition they need in their diet, Lambert said.

“Supplements fill in where diet leaves off,” she said.



WHAT YOU NEED

Though some people recommend women take prenatal vitamins even if they are not pregnant or that people take a vitamin pack, a multivitamin can cover most needs, said Kari Chupp, trainer at Family Fitness in Lake Jackson.

“It just hits it all,” Chupp said.

People who eat healthfully should be able to do fine with a multivitamin, she said.

A good multivitamin gives people a boost of energy, said Mara Thull, manager at Vitamin World in Lake Jackson.

“You should be able to tell a difference when you take one,” Thull said.

But they are not an overnight fix, Lambert said. They could take a month before they go into full effect, she said.

Children also should take a multivitamin, but Thull suggests something all natural to decrease the danger of overdose if the child gets into the bottle of vitamins.

Taking vitamins does not have to be expensive. Most multivitamins are produced with the same guidelines, and usually a generic brand is the same as the label, Chupp said.



A NEEDED BOOST

Of course, there are many options for people looking to add just a little more nutritional support to their diets. A multivitamin provides a foundation for someone looking to remain healthy, but Thull said it is just a start.

For older people with joint damage, good options for vitamins include glucosamine and bromelain, Thull said. Blood sugar metabolism can be aided by cinnamon, and Coenzyme Q10, or CoQ10, provides energy to the beating heart, she said.

Thull recommends CoQ10 for all men and women because it has anti-aging properties, helps circulation and research shows people who have heart attacks are CoQ10 deficient, she said.

Omega-3 fatty acid comes from coldwater fish and most of the people living on the Texas Gulf Coast don’t eat cold water fish, Lambert said. This supplement improves heart health, reduces inflammation and was even suggested to her by a cardiologist, she said.

Another good vitamin includes l-carnitine, an amino acid, which is good for cardiovascular health and can burn fatty tissue, Thull said. Fish oil also is good for skin and joints, Chupp said.

Though calcium is a vitamin most people associate with older people, it actually is important for younger people to get calcium as well, Lambert said. It’s important to take a calcium supplement that is easily digested, like calcium citrate or calcium maleate, and it should include vitamin D and magnesium, she said.

To boost the immune system, vitamin C is a good option, Chupp said. In addition, men and women who are exercising also should take extra protein, she said.



BE CAREFUL

Though some people complain the human body does not absorb the host of vitamins they take every day, Thull said it’s not as bad as it sounds.

Water soluble vitamins can be flushed out of someone’s system, but not until after the body takes as much as it needs, Thull said.

However, people should be aware they can overdo vitamins and take in too much, Chupp said. Some vitamins can be dangerous when too much is taken.

They should stay within the amount of vitamins recommended by doctors, she said.

“More doesn’t always mean better,” Chupp said.



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COMMON SUPPLEMENTS

None of these supplements has been approved by the FDA for the treatment of any diseases. Before taking any supplement, consulting with your physician is recommended.



Acidophilus

Treat or prevent vaginal yeast infections, yeast infections of the mouth, diarrhea caused by taking antibiotics, urinary tract infections.



Echinacea

Boosting the immune system, wound healing, eczema and psoriasis.



Fiber

Helpful in controlling weight, aids digestion, helps prevent constipation.



Ginger

Upset stomach, motion sickness, nausea.



Glucosamine/chonodroitin sulphate

Decreasing pain and improving movement in osteoarthritis patients; promoting healthy joint and connective tissue.



Omega-3 fatty acids

Lower body’s production of triglycerides, which in high levels can lead to coronary artery disease, heart disease and stroke.



St. John’s Wort

Treatment of anxiety, mild to moderate depression, stomach upset, insomnia, fluid retention and hemorrhoids.

Sources: fda.gov; drugs.com



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