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   How to choose them and
    which ones you might
Presented by: Katie Elmore, DC
How to choose a good
 Meeting quality standards
 How does the supplement dissolve in
  the stomach?
 How well are the vitamins and minerals
  being absorbed?
Meeting quality standards

   GMP-certified manufacturing—the
    ultimate quality marker.
    – Certified for good manufacturing practices
      (GMP) by the Natural Products Association
      (NPA), National Sanitation Foundation
      (NSF), and the Therapeutic Goods
      Administration of Australia (TGA) to ensure
      the highest quality standards.
Meeting quality standards

   You can also look for the designation of
    USP or BP next to the vitamin.
    – USP (United States Pharmacopoeia) or BP
              (British Pharmacopoeia)
How does the supplement
dissolve in the stomach?
   There are basically 3 types of
    supplement delivery systems.
    – Liquid
    – Tablets
    – Capsules
Liquid                     Tablets

 Ready to go           Most common
 Currently not many    Formed by mixing
  choices                organic or inorganic
 Perfect for people     cement and
  that have trouble      pressing into shape
  swallowing pills      There are also the
                         coated tablets.

 My first choice
 Loosely packed in gelatin containers
  that is easily dissolved
 Because they are not compressed you
  will have to take two of these to equal
  one tablet
How well are the vitamins or
minerals being absorbed?
 Must be paired with a protein
  “chaperone” to increase absorption
 Take vitamins with meals
 Look for „chelate‟ or „chelated‟ in relation
  to minerals.
 Look for a supplement that has a “food

 Essential for strong bones and critical
  body functions like controlling blood
  pressure and maintaining your heart
 1000 mg/day
 Must dissolve in your stomach before it
  can be absorbed in your intestines

 Calcium Citrate: is best absorbed in an
  acidic environment, hence is best
  absorbed supplemental form of calcium.
 Calcium Carbonate: requires higher
  stomach acid so take after meals.
 Dolomite, Bone Meal or Oyster Shell:
  these naturally occurring calcium pills
  may contain heavy metal or lead.

   At least 100% of the daily value in
    important vitamins
    – B6, B12, C, D and E
   Don‟t overdo A
    – Studies have shown that taking over 5,000
      IU of A can reduce bone density
   Watch out for iron if you are a male or a
    menopausal woman

 Make sure it has an expiration date
 At least 100% of important minerals
    – Calcium, chromium, magnesium, selenium
   Men: make sure you‟re getting enough
    – Protects against certain cancers

 Key role in producing energy for the
  cell‟s mitochondria
 Statin drugs may interfere with the
  body‟s production CoQ-10
 Dosage ranges from 30-90 mg/day
 Has been shown to help with heart
  failure, cardiomyopathy and heart attack
  prevention and recovery
               Fish Oils

 Omega-3 fatty acids support brain
  function, reduce inflammation and
  protect against heart disease.
 EPA-DHA best forms of Omega-3
 Protects against all forms of cancer
 Useful in children with ADD or ADHA
Glucosamine & Chondroitin Sulfate

 Plays important role      Supports the
  in the synthesis of        integrity of the joint
  cartilage matrix
                            Inhibits many of the
 Enhances the
                             enzymes that break
  function of the joints
                             down the cartilage
 Continued use is
  required to maintain
  benefits                  1200 mg/day
 1500 mg/day
                   Vitamin C

 A.K.A. Ascorbic Acid
 Required for the synthesis of cartilage
 Highly effective antioxidant
    – Protects against damage from free radicals
   Boosts the immune system
    – Take at the first sign of a cold!
   Dosing varies
                  Vitamin D

 Essential for calcium absorption to
  enable normal mineralization in bone
 Present in two forms
    – D2 and D3
 Present in very few foods
 Most people meet their vitamin D needs
  from sunlight except the winter months
  in the northern latitudes
 If you are on any medications make
  sure you check with your pharmacist or
  family physician before starting any
 Only take the recommended amount
   If you are in good health, start with a
    simple supplement program like this:
    – Multivitamin
    – Calcium and Magnesium
    – Fish oils
    – Vitamin D in the winter months
   Health guidance for better health. Nicky Pikington. February 10, 2010.
   “How to buy the best multivitamin” Natural Health. Erin O‟Donnel 3/03.
   Metagenics. Quality Difference.
   The Merck Manual; Eighteenth Edition. Merck Research Laboratories. 2006.
   National institute of Health. Office of Dietary Supplements. Fact Sheets. 11/13/09

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