Is it Okay to take vitamin supplements every day!

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In our quest to stay healthy and live well, Americans exercise, eat right, see our doctors and take more than $25 billion worth of vitamins  and supplements every year. But some research shows that downing these pills and powders isn’t really making us healthier.

A 2013 editorial in the Annals of Internal Medicine says daily multivitamins don’t prevent chronic disease or death, and their use can’t be  justified unless a person is below science-based requirement levels.

But there’s a disconnect between what science shows and what people actually do when it comes to improving health.

TODAY health and nutrition editor Madelyn Fernstrom said, “In a perfect world, we would all eat a variety of fruits and vegetables and we would all exercise regularly, but that’s not reality.  People can be strapped for time or money and don’t meet their daily nutrient needs. And you also have to remember that many studies look at large population groups, rather than individuals.”

That means that some people may benefit from a little supplementation, simply to bring them up to the daily recommended requirements  for certain vitamins and minerals.

To help you sort through the morass, the National Institutes of Health Office of Dietary Supplements provides fact sheets of the latest  information on a wealth of individual vitamins, minerals and dietary supplements.

Many people want to take some kind of supplement, so which vitamins are OK to take regularly? Which should we avoid?

Here’s a quick run-down of a few that might help. By no means is this list conclusive, just a heads up.

Remember, when choosing a supplement, look for seals of approval from the United States Pharmacopoeia, NSF International  , or ConsumerLab.com, to help validate purity.

Which vitamins and herbal supplements can you trust? Here’s how to know

Daily Multivitamin

Although it’s probably not going to help you live to 120, a multivitamin may help you live better – if your diet is less than stellar.

David Levitsky, a Cornell University professor of nutrition and psychology said, “I take a … multivitamin every day as a little insurance policy,” says David Levitsky, a Cornell University professor of nutrition and psychology and also outspoken critic of supplement industry scams.

While many experts disagree on the value of multivitamins, it’s important to look at all the evidence. For certain groups of healthy  people, especially those whose diet has nutritional gaps, a multivitamin can help fill in those gaps.

For people with medical illnesses or taking prescription medications, check with your doctor for personalized advice, because diseases  and medicines can alter vitamin and mineral utilization, where more or less of a vitamin may be required.

Calcium

Beginning with the teenage years, when dairy consumption drops, calcium needs can be hard to meet for both men and women. The most  concentrated source of calcium in the food supply is found in dairy products like milk, yogurt and cheese, where one serving is about 1/3  of the average daily need.

Dark green vegetables are calcium-rich sources, but not equivalent to dairy, when it comes to serving size. It takes about 3 cups of  broccoli, or 7 cups of arugula to match the calcium in an 8-ounce glass of milk.

For healthy people consuming 2-3 servings of dairy daily, along with a couple of servings of dark green vegetables, calcium needs are  likely met. A modest amount of calcium supplements no more than 300-500 milligrams per dose can help.

And supplement calcium is not only found in pills or chews, but added to products like orange juice and milk-like liquids like almond  milks to boost calcium intake in a tasty form.

It’s important to know your total daily calcium intake from all sources, because excess amounts can contribute to the formation of kidney  stones.

And, for those with heart disease, always talk to your doctor before starting a daily calcium supplement.

Vitamin D

Although researchers fully recognize its role in bone health, vitamin D, dubbed the sunshine vitamin, may have other health benefits.

Fernstrom said research is far from conclusive, but it may help in prevention and even treatment of high blood pressure, diabetes, inflammation and other issues. Vitamin D is tough to get from foods and since it is produced in the body mostly through sunlight exposure, many people are D-deficient, making supplementation necessary for some individuals.

The first step is to get a blood test to determine your vitamin D level, and then your doctor will recommend appropriate dosing,  depending on your age and overall health.

Now you know a few of the supplements considered valuable or safe, based on science. Here’s what you need to avoid:

All weight-loss supplements

Part of the danger from weight-loss supplements is they often contain stimulants, which can be a health risk to people with cardiovascular  risks, like high blood pressure.

Ferstrom said, “Because they are unregulated, the amount and purity of all compounds in a weight-loss supplement is suspect.”

While some ingredients are harmless, others have strong biological impact, not on weight loss, but on temporarily “revving up  metabolism.”

Clinical dietitian Lisa Cimperman said, “The dangers are too great.”

Levitsky said in fact, a few weight-loss supplements have been tainted with traces of prescription weight-loss drugs. And the “wild claims that offer crazy dreams of weight loss are destructive for those of us who are in the legitimate business of selling nutrition

You can find information on the FDA’s efforts against contaminated weight loss products here.

Kava

The kava plant is native to the South Pacific and its root has been used for anxiety, insomnia and other ills, according to reports from the  National Institutes of Health.

Cimperman said however, it carries serious risks, including liver damage, even with short-term use and normal dosing. The supplement has been banned in Switzerland, Germany, and Canada.

Cimperman said, “There is absolutely no benefit to taking this supplement and it is really very dangerous.”

Mega-doses of anything

There actually can be too much of a good thing, and anything in excess whether vitamins, supplements or food can cause serious  problems.

In terms of vitamins, some are fat-soluble, meaning they are stored in the liver, and you don’t need them every day, while others are  water-soluble, and need to be replenished.

Fernstrom said, “The big problem is many people don’t really understand the difference between fat-soluble and water-soluble vitamins and they think more of anything is always better.”

Excess amounts of water-soluble vitamins are eliminated by the body in urine, but extra fat-soluble vitamins are stored by the body,  mostly in the liver.

But even too much water-soluble vitamin C can cause kidney stones, while very high doses of fat-soluble vitamin A can play havoc with  your liver.

The bottom line on vitamin and mineral supplementation: Talk to a medical professional about your individual needs, and always inform  them about what you’re already taking, even if you think it’s benign.

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  140. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  149. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

  150. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  151. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  152. Excellent read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch as I found it for him smile So let me rephrase that: Thanks for lunch!

  153. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

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  157. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  159. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  165. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  166. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  167. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  168. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  169. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  170. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  171. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  172. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  173. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  174. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  182. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  185. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  187. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  229. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  237. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  248. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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