Being Supplement Savvy

Do not fall into the dangerous trap of thinking that, if a little is good, more is better. Excessive intake of vitamins and minerals can do no good. It is a waste of money. And in some cases, excessive intake can damage the body, have a toxic effect, interfere with medications, and may even result in death. To choose a safe, effective vitamin-mineral supplement, follow these tips:

* Choose a balanced multivitamin-mineral supplement rather than one or two specific nutrients, unless it has been medically prescribed.
* Choose a supplement that provides close to 100-150% of the Daily Value (DV) for recognized nutrients. The exception to this is calcium, magnesium, and phosphorus. If the supplement did contain 100% DV of these nutrients, it would be too large to swallow. Due to the cost, biotin is also often less than 100% of the DV. However, the need for supplemental biotin is rare.
* Look for the "USP" insignia on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization, U.S. Pharmacopeia (USP).
* Read the supplement label carefully. Follow serving size recommendations.
* Avoid supplements that contain unrecognized nutrients and substances. A number of substances like PABA, inositol, bee pollen, lecithin, have never been shown to be essential to humans. They do nothing but boost the price.
* Beware of gimmicks. Synthetic supplements that are made in a laboratory are usually the same as so-called "natural" supplements. The body knows no difference, but your wallet does. "Natural" supplements cost more.
* Do not give in to the temptation of added herbs, enzymes, or amino acids. This only adds to the cost.
* Avoid supplements that claim to be therapeutic, high-potency, or for stress. This adds cost with no additional benefits.
* Choose a supplement with an expiration date on the container. Vitamins can lose potency over time, especially in hot and humid climates. Follow storage advice. Supplements should be kept in a cool, dry place, with a tight fitting lid.
* Keep supplements in a locked cabinet away from children. Don’t leave them on the counter or rely on child-resistant packaging. Be especially careful with any supplements that contain iron. Iron overdose is a leading cause of poisoning deaths among children.

Bottom Line: A poor diet plus supplements is still a poor diet. Food remains your best source of vitamins and minerals. So spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs. And remember, a supplement is just that…a little extra in addition to wise food choices. This little extra poses no danger and may be helpful at times– if chosen wisely.