- Look for multivitamins that have 100 percent of the following vitamins: vitamins A, B-1 (thiamin), B-2 (riboflavin), B-6, B-12,C,D,E, folic acid and niacin. In addition, look for one that has some vitamin K. If you’re over 50 look for a multi-vitamin with 25 micrograms (mcg) of vitamin B-12.
- Get a minimum of minerals like zinc, copper and chromium
- Consider taking calcium and selenium separately
- Avoid excess – too much vitamin B-6 (> 200 milligrams) may cause nerve damage.
- Additional dietary supplements such as ginkgo, St. John’s wort and others must be used cautiously since there may be harmful side effects especially if you take other medications.
Identifying fraudulent products
As a consumer, you must be on the lookout for fraudulent products and there are a lot out there! Fraudulent products can be identified by the claims made in their labeling. According to the National Council Against Health Fraud, some possible indicators of fraud are:- Product claims that use words like, “breakthrough,” “miracle cure.” “Pseudo-medical”: jargon such as detoxify, purify and energize
- Claims that a product can cure a wide range of unrelated diseases
- Claims that a product is backed by scientific studies or trials without any supporting information or references
- Claims that there are no side effects
How to protect yourself
So how do you know what dietary supplements to buy? In fact where do you start? First and most importantly, you should always inform your physician of any addition of a dietary supplement to your diet. This is especially important for those of you who are pregnant or breastfeeding, chronically ill, elderly, under 18 or taking prescription or over-the-counter medications. Second, supplements made by a nationally known manufacturer are more likely to display the U.S.P. (U.S. Pharmocopoeia) notation which show that the manufacturer met predetermined standards for quality. Third, educate yourself on dietary supplements. Read product labels, follow directions and note all warnings. If you need additional information, contact the product manufacturer.(published with permission in writing from:http://www.blackwomenshealth.com/)
