Buyer's Guide to Dietary Supplements

An aisle-by-aisle reference to the most common remedies — from vitamins and minerals to herbs and good-for-you fats supplement lactobacillus acidophilus

Lactobacillus acidophilus is a probiotic known for its ability to fight yeast and ease digestive issues, including lactose intolerance and irritable bowel syndrome. It has also shown promise for enhancing immunity, easing eczema and lowering cholesterol. For therapeutic purposes, use up to 20 billion CPUs (colony-forming units) daily; for general health maintenance, try 1-5 billion CFUs daily. Take on an empty stomach for best results. Quick tip: Are you allergic to dairy? Try a soy-based or dairy-free probiotic formula.

vitamin b complex
A B complex vitamin supplement contains biotin, choline, folic acid, inositol, PABA, and vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5, (pantothenic acid). B6 (pyridoxine), and B12 (cobalamin). The B vitamins support the health of nerves, skin, eyes, hair, and the liver and mouth. They are also a vital part of energy production and have been used to alleviate stress, depression and anxiety. The suggested daily dose for a B complex formula is 50-100mg. Quick tip: B vitamins work best when taken in a complex, but single B supplements can be added to address a particular condition.

BCAAs
Leucine, isoleucine and valine — the three branched-chain ammo acids, or BCAAs — are readily converted to glucose in the body, and thus can increase energy during exercise. BCAAs also help protect muscle mass in endurance athletes, assist in repairing muscle after workouts, and boost immune system function. The recommended dose is 3-5g twice daily on an empty stomach. Quick tip: Look for formulas that contain all three BCAAs for best results.

black cohosh
The herb black cohosh is used to relieve menopausal symptoms such as hot flashes and depression. It is available as a fresh or dried root in capsules or tablets, or as a liquid extract. The recommended dosage for standardized extracts is 1-2 capsules or tablets twice daily with meals. (For other forms, use as directed.) Most women notice benefits within four weeks, but it can take up to eight weeks. Some women experience upset stomach, weight gain and dizziness. High doses can cause low blood pressure. Avoid if you are pregnant or nursing. Quick tip: Consult your doctor before using if you are taking blood pressure medication.

calcium
Calcium helps build strong bones and maintain immune function, and some studies indicate it may aid in weight loss, As the average American diet contains only 800mg of calcium, a supplement can come in handy — 500mg of calcium provides half of the minimum recommended amount of 1,000mg per day. Quick tip: Do you have a weakened digestive system? Try a liquid, powdered or chewable calcium supplement.

chromium picolinate
Chromium enhances insulin response and metabolizes carbohydrates, fats and proteins; binding chromium to picolinic acid improves absorption of this trace mineral. Because chromium picolinate helps blunt carbohydrate cravings, it is very useful for those trying to lose weight and, according to recent research, even helps those who suffer from atypical depression. Use 200mcg one to three times per day before meals. Quick tip: Sprinkle some brewer's yeast — a great source of chromium — on popcorn or other food.

CoQ10
The human body naturally manufactures the antioxidant coenzyme Q10 (CoQ10), but its production decreases as we age. CoQ10's benefits are varied: This vitaminlike nutrient helps strengthen the heart, prevents hardening of the arteries and reduces gum inflammation, among other things. Use 50-200mg daily. Quick tip: Take advantage of CoQ10's ability to fight free radicals and improve skin-cell regeneration by using topical versions of the antioxidant.

echinacea
Native Americans used and treasured echinacea's medicinal properties for centuries. Research shows that the herb helps lessen cold and flu symptoms, stimulates the immune system and certain white blood cells to battle infection, and fights inflammation.

Echinacea is available in liquid extract, powder, capsule, cream and dried root/herb forms. Follow label instructions for dosage. Use with caution if you have an autoimmune disease. Quick Tip: Use at the very first sign of a cold for best results.

EFAs
Essential fatty acids (EFAs) are, well, essential to your health. The best of these wholesome fats, omega-3s, help prevent heart disease, appear to preserve bone mineral density and increase the ability of the heart to beat faster or slower as necessary in the elderly. The more variability your heart has, the more easily it responds to changes that can otherwise lead to arrhythmia or heart failure. The recommended daily allowance for EFAs is 500-3,000mg with food. Quick tip: Look for products made with molecularly distilled wild fish that are free of all toxins.

flaxseed
Flaxseeds contain omega 3s, as well as fiber, proteins, vitamins and minerals. These super seeds provide anticancer, anti-inflammatory and bowel-regulating benefits. Available as capsules, oil and whole or ground seeds, most flaxseed products should be refrigerated in a dark package or bottle. Use 1-2 Tbs. of oil or ground seeds one to two times daily. Quick tip: Use a coffee grinder to make flax meal from the whole seeds.

glucosamine
Glucosamine (HCI or sulfate) is a shellfish-derived nutrient that stimulates joint function and repair. Take 1,500mg daily in divided doses with food (to prevent bloating, stomach upset or heartburn). Be aware that some forms are high in sodium and potassium. Diabetics should check with a doctor first, as glucosamine can affect insulin function. Quick tip: Look for a sodium-free form if you are watching your daily sodium intake.

ginfgo biloba
Ginkgo biloba's ability to increase mental acuity hails from its duo of beneficial chemicals: flavonoids and terpenoids. Flavonoids reduce damage caused by free radicals; terpenoids improve blood flow to the brain, boosting memory and mental clarity. Possible side effects include mild headaches, nausea and restlessness, but lowering the dose usually solves the problem. People who suffer from blood clotting disorders or who take blood thinners, including aspirin, should avoid ginkgo. The recommended dose is 80mg three times a day. Quick tip: Always use a standardized product that contains 24 percent "flavone glycosides."

garlic
Garlic is increasingly recognized for its ability to prevent or even reverse some of the causes of heart disease, such as high cholesterol, high blood pressure and poor circulation. Even better, certain garlic compounds, known as allyl sulfides, just might inhibit the growth of some types of cancer cells. According to the PDR for Herbal Medicines, successful clinical trials have used garlic extract in daily doses of 3,600-5,400mcg of allicin (a compound in garlic).

Quick tip: Load up on garlic the next time you're fighting off cold or the flu — it's a natural antiviral.

melatonin
Melatonin is a well-known sleep aid, but this natural hormone also shows potential for deterring breast cancer, promoting heart health, easing gastrointestinal ailments (including irritable bowel syndrome), reducing nerve cell damage and alleviating depression. To improve the overall quality of your sleep, use 0.5-1mg an hour before bed. More research is needed to determine a therapeutic dosage range for disease prevention. Quick tip: Use melatonin when traveling across time zones (before and during the trip). It helps reset the body's internal clock, thereby relieving jet lag.

milk thistle
Silymarin, the active ingredient in milk thistle, is composed of plant compounds known as flavolignans, which help keep toxins out of liver cells while stimulating new liver cell production. Many milk thistle extracts are combined with phosphatidylcholine, a nutrient derived from soy lecithin that enhances the absorption of milk thistle. The recommended dosage for standardized milk thistle is 100-140mg one to three times daily. For a silymarin or silymarin/phosphatidylcholine complex, use 120mg one to three times daily. Quick tip: If you've been exposed to hazardous chemicals, milk thistle may help.

SAMe
SAMe, short for S-adenosyl-methionine, is a molecule produced naturally by the body that is involved primarily in creating various vital compounds, including melatonin, creatine and epinephrine. As a supplement, SAMe has been studied for its antidepressant and mood-lifting qualities, as well as its ability to enhance fiver function and ease arthritis pain. Anectodal reports suggest that SAMe may help treat chronic fatigue and fibromyalgia. The PDR for Nonprescription Drugs, Dietary Supplements and Herbs recommends 200-1,600mg a day in divided doses. Quick tip: Take on an empty stomach to boost absorption.

saw palmetto
Saw palmetto has traditionally been used for ailments ranging from migraines to diabetes, but it is best known for its effectiveness in treating symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate, Researchers suspect that saw palmetto inhibits cell growth and promotes the death of excess cells in the prostate gland. Two 160mg doses or one 320mg capsule per day have been shown to provide benefits for patients with mild BPH.

Quick tip: Some experts are now recommending saw palmetto for polycystic ovarian syndrome (PCOS).

st. john's wort
St. John's wort has been used for centuries to treat mental disorders, nerve pain and viral infections. Today, it is used to lessen depression and anxiety, as it appears to increase levels of serotonin, a brain chemical that affects well-being. Look for an extract standardized to contain 0.3 percent hypericin and 3 percent hyperforin. The daily dosage is 900mg, divided into three doses. Consult your doctor if you're taking a prescription antidepressant, such as Prozac or Effexor, before using St. John's wort. Quick tip: Allow at least four weeks to see if St. John's wort works for you. It can take that long to build up in your blood.

whey protein
A complete protein that is derived from cow's milk, whey provides numerous benefits. Weightlifters swear by whey because it can be digested quickly, making amino acids — the building blocks of muscle — readily available for muscle repair. Whey is also rich in leucine, an amino acid that helps burn body fat while preserving lean muscle tissue. Doctors promote diets high in whey protein for patients recovering from surgery because it can assist in the healing process. Quick tip: Choose whey protein isolates, which are absorbed by the body faster than other forms.

zinc
Zinc plays a role in brain and skin health, bone formation, immunity, prostate gland function and the growth of reproductive organs. This essential mineral also protects the liver from chemical damage and is vital for maintaining proper blood concentrations of vitamin E. Some signs that you may need more zinc include poor sense of taste and smell, frequent infections and slow wound healing. The daily dosage is 11mg for men and 8mg for women. Zinc picolinate is thought to be the best-absorbed form. Quick tip: Take zinc on an empty stomach for best results.

Many calcium supplements Include vitamin D, which the body needs in order to absorb calcium.

Flaxseeds are a great source of lignans, antioxidant-rich phytonutrients that may offer a host of health benefits, including hot flash relief and cancer prevention.

supplement defend and protect your body
Some 40 years ago, Henry Bieler, MD, penned Food Is Your Best Medicine, a book that became one of the classic guides to nutrition and health. Bieler felt that drugs and surgery don't heal — rather, given the right nutrition, the body can heal itself. Here are five common health concerns and some of the nutritional supplements that can defend and protect your body. — Jack Challem

Because vitamin B12 is found primarily in meat, eggs and dairy products, vegans are among those shown to be at risk of B12 deficiency. Fortunately, the version found in most B complex supplements is vegan.

Heat and light can affect certain supplements, even reducing their effectiveness. It's a good idea la look for opaque or dark glass bottles and store them in a cool, dark place.

Do you get indigestion or heartburn after taking fish oil capsules? Try freezing them fist and then taking with meals to reduce this common side effect.

immune health: These supplements can give you the upper hand during cold and flu season.

digestive wellness: These supplements aid digestion and enhance immunity — your gastrointestinal tract has the largest concentration of immune cells. Follow label directions when using these products.

energy and stress relief: Stress often saps our energy levels. These supplements can boost energy and improve mental focus.

heart health: These supplements work in different ways to improve heart health.

pain: Inflammation and pain are often intertwined. These supplements reduce inflammation or pain — or both.

Joint supplements often come as a combo, glucosamine bundled with chondroitin and MSM. That's because chondroitin is another building block of joint tissue, and studies have shown that MSM significantly reduces pain and improves joint function.

Not sure what brand of vitamins to buy? Look for a United States Pharmacopeia (USP) seal on the libel. The teal means the product has been checked for purity, how well it dissolves in your stomach and safe manufacturing processes.

Phosphatidylcholine may be added to milk thistle (discussed above) to boost its absorbability, but it has health benefits of its own. Studies show that it protects the liver from damage, potentially boosts memory and might fight cancer.

There are two complete proteins derived from milk: whey and casein. While whey is ideal to take before a workout, no weightlifter's diet is complete without a casein-based shake before bed. With casein, which is a slow-digesting protein, your body can get small amounts of protein throughout the night.

supplement the plan
N-acetylcysteine (NAC) Potent immune enhancer. Boosts the body's production of the super-antioxidant glutathione. Take 500-600mg daily. Double the dose over the cold and flu season to
prevent and reduce symptoms.
Vitamin C Infections deplete this essential nutrient. Supplements may reduce both symptoms and duration. Take up to 1,000mg daily (in divided doses); reduce the dose if you have diarrhea.
Echinacea Herbal immune booster is best used before catching a cold or flu. Tinctures, capsules
and tablets are fine. Follow label directions for dosage.
Probiotics "Good" bacteria enhance the body's immune defense against intestinal flu, vaginal infections and other bugs. Follow label directions.

supplement the plan
Body cleanse/detox kit A two-week detox product can improve liver function, end constipation and help restore digestive tract function. Look for the words "body cleanse" and/or "detox" on the label.
Probiotics Help seed a stronger colony of beneficial bacteria in your GI tract to improve digestion and boost immunity.
Digestive enzymes Enzymes such as protease, amylase and lipase help your body break down protein, carbs and fats. Some brands are designed to be taken with your first bite of food; others, such as papain, can be taken after meals to ward off heartburn.
Artichoke leaf extract Natural solution for upset stomach and heartburn.

supplement the plan
Ginseng (Panax ginseng) Depending on what your body needs, ginseng can either arouse or relax. U works by helping the body adapt to stress. A commonly accepted dosage is 100-200mg
twice daily.
Bee pollen Rich in protein, minerals, enzymes and amino acids, bee pollen may help increase energy and improve strength and endurance. A typical daily dosage is two to four tablets or ½ teaspoon granules.
B complex Several B vitamins play essential roles in cellular reactions that generate energy. Some are involved in making calming neurotransmitters, such as serotonin. Opt for a high-potency B complex. L-theanine This amino acid has calming effects on the brain, improving focus and producing a relaxed state. It's also found in green tea. As a supplement, take 200mg daily.

supplement the plan
Vitamin E This essential nutrient can reduce the risk of heart attacks and death from heart disease. Take 100-400 IU of the natural "d-alpha" form (not "dl-alpna").
B complex B vitamins reduce levels of homocysteine, a chemical that attacks the heart and blood vessels. Take a high-potency B-complex supplement.
Beta-sitosterol This natural plant compound reduces the absorption of cholesterol. Follow label directions for dosage.
Red yeast rice extract Contains small amounts of a natural statin compound that reduces cholesterol. Take 1,200-2,400mg daily in divided doses, and combine with CoQ10.
Coenzyme Q10 (CoQ10) Beneficial in cases of cardiomyopathy and heart failure. For prevention or treatment, use 50-200mg daily. Consult your doctor if you are taking heart medication.
Magnesium Essential mineral can prevent arrhythmia (abnormal heart rhythms). Take up to 350mg daily with food.

supplement the plan
Omega-3 fish oils The most healthful fats in the diet. The body converts omega-3s to powerful natural anti-inflammatories. Take 1g daily.
Bioflavonoids These natural plant-based antioxidants have strong anti-inflammatory effects. Take 25-200mg of Pycnogenol or 1,000mg of citrus bioflavonoids.
Ginger Powerful natural anti-inflammatory. Follow label directions, or use fresh ginger slices to brew tea.
S-adenosyl-methionine (SAMe) SAMe is involved in everything from neurotransmitter production to pain relief.
It's particularly helpful for osteoarthritis.
Take 200-1,600mg daily in divided doses.
Glucosamine/chondroitin These two natural compounds help build cartilage, especially in your knees. A recent study found them to be more effective than certain arthritis drugs. Take 1,500mg of glucosamine and 1,200mg of chondroitin daily.

Source: Better Nutrition, Aug2006