Daily Supplement Reviews – What To Know

Nowadays, people are very concerned about their health. Since food is becoming mass-produced, no one really knows what’s in it. Not only that, but the rise of GMOs has made it even harder to know which food is organic and which one is not. This makes us question our diets. Even if we are eating healthy, how good is it for us? Do we need to take some more supplements on a daily basis? 

Most people think that taking a multivitamin will solve all of their problems. They wake up, drink a glass of water and a multivitamin. However, even in today’s high-tech world, you can get most of your nutrients just from food. You should be only adding vitamins and minerals that you lack. We created a list of the widely used and mostly needed supplements. Click here to read more. 

Omega 3 

This is widely regarded as the best supplement that you can ever take, period. A vast majority of us look down on seafood. However, most nations that live near water and incorporate seafood in their diet live the longest. They also have a minimal chance to succumb to illnesses such as heart disease. And they also have abnormally good immune systems. 

All of this is thanks to the power of omega-three fatty acids. The benefits are widespread, and they include reducing inflammation and lowering the chances of heart disease, cancer, and arthritis. Not only that, but omega 3 is also beneficial for the brain. It improves cognitive function and overall health. 

When you buy this supplement, be careful about the source. Some products may contain mercury because it’s extracted from fish. Carefully read the labels and make sure that the supplement you take has zero mercury contamination. Take one soft gel each morning with your breakfast or any other meal. This will keep you going and ensure you are in peak form. 

Probiotics 

Medicine, as we know, it is now turning to our inside world. We all have an ecosystem of bacteria that lives in our bellies. Many of us have a negative opinion of bacteria, and we think of them as disease carriers. However, almost 90 percent of bacteria are beneficial to us. In our gut, we have about two kilograms of them, and more than a thousand species. 

This small ecosystem is responsible for preventing many diseases. And we also know that most of our immune system is located in that area. For that reason, we need to pay close attention to the balance of our bacteria. If the environment is thrown off, then many different things can happen. Autoimmune problems, diarrhea, depression, and a leaky gut are the most common ones. 

If you take a supplement to benefit this small world of bacteria, then you will be generally happier. That is because most of our serotonin is located in that area too. You will relieve a lot of your gastrointestinal discomfort, and you’ll have a typical bowel pattern. 

The best thing to take is a probiotic that will cover all types of bacteria. Those are called broad-spectrum. You should read the back label and check if it has been proven to boost gut health and immunity. If your GI tract is damaged in any way, try to take 100 billion units per day. If everything is okay, and you just want a daily dose, then 30 billion units would be excellent. 

Vitamin D 

Most of us know about vitamin D. We get it from the sun, and it is perfect for our skin. But how many of us have enough? The truth is, 80 percent of people have less of this vitamin than the lowest recommended level. Our lives are mostly focused on sitting in chairs and offices. We don’t get exposed to sunlight that much. 

Even when we get exposed to the sun, we tend to look for shade. And since UV waves can cause cancer and are harmful, there’s almost no way to get it naturally. That is why you should invest in a high-quality supplement. More than 50 000 processes in our bodies depend on this vitamin alone. It also has a significant role in heart health, bone strength, and our immune system. 

It can be a significant factor when it comes to developing autoimmune diseases. Now, overdoing it with this supplement can be harmful to your health. If you take one, opt for a 5000 IU one. After two weeks, go and take a blood test to see how your levels are. If you need to take a dose higher than that, you should consult with your physician for ones that contain 10,000 IUs. 

Magnesium 

Magnesium can also be called the superhero of all supplements. Almost every biological process in our bodies needs a dose of it. It provides energy for the primary and fundamental processes. This can be the processing and transporting of different enzymes. Or, it can also be the activation of cell pumps to help necessary chemicals go in and out of our cells. 

In any case, it helps even to our lowest levels. It also helps with stress regulation and has a nourishing effect on our nervous system. Most people that have anxiety or even depression are sure to be lacking in this mineral. It’s the cheapest of all supplements, and it is also present in many nuts, grains, and leafy veggies. 

What To Avoid? 

Most people usually take Vitamin E and Vitamin A. There is a myth that says it helps to see in the dark, and that’s why people overload on it. It also supposedly helps with immune defense. The truth is, this particular vitamin is present in many foods. But we have it in cereal, eggs, meat, fruits, and vegetables. There is no need to take a supplement since most of us already intake it from our regular diets. 

Final Thoughts On Dietary Supplement Reviews 

You can try adding a few of these dietary supplements to your diet and see how your body responds. Being in better health will also make you happier and can even help you financially, health is wealth after all!

9 Stress Relief Supplements That Work

Every day, we are exposed to a certain amount of stress, whether in the office, at home or in other daily undertakings.

In fact, studies suggest we are more stressed out than we have ever been before. Headaches, rashes, digestive conditions and anxiety attacks are some of the ways stress manifests itself.

If these problems are not resolved quickly, they can wreak havoc on your overall health. There are a few practices, like meditation and yoga, that can help minimize your stress. However, these methods may not be the most effective if you don't have enough free time to spare.

Fortunately, taking supplements can help decrease stress levels. Below, we will be discussing some of the best stress relief supplements on the market. 


The Best Stress Relief Supplements

Supplements work by reducing the gap between the nutritional needs of the body and what you are consuming in your daily diet. Some users have even claimed that taking vitamin and mineral supplements usually helps boost their overall mood.

However, supplements aren't meant to replace any medication or therapy as advised by your doctor. Before beginning your supplement dosage, you need to understand how it might affect you depending on your age and medical history.

Some supplements have adverse effects on your health when consumed in high doses. Consult your doctor prior to using any supplements.

Additionally, it is critical that you purchase supplements from reputable manufacturers only. 

1. Vitamin B-12

Most adults around the world are vitamin B12 deficient. Lacking sufficient amounts of this vitamin could result in feeling tired, lack of concentration, and being cranky. Depression and regular anxiety attacks are some of the long term effects of lacking this precious vitamin.

The production of a compound called SAM is triggered by the availability of vitamin B12 in the body. This helps in dealing with stress leaving you feeling energetic and ready to face the day. Luckily, vitamin B12 supplements are safe since the body flushes out what it doesn't need.

2. Magnesium

Magnesium affects the functioning of both the digestive and heart system to prevent headaches. Studies show a majority of people in the U.S. lack this mineral in their bodies. Insufficient amounts of magnesium in the body leads to anxiety symptoms.

Magnesium supplements help relax body muscles which ensures that you have a peaceful night. When consuming this supplement, ensure that you only consume four hundred milligrams per day.

3. Vitamin D

Vitamin D is a vital nutrient in human health. This vitamin helps the body absorb all other vitamins. As a result, the lack of vitamin D3 can lead to deficiencies of other vitamins in the body.

The effect can lead to anxiety, depression, and mood swings. When consuming vitamin D supplements, it is recommended that you take one tablet a day.

4. Fish Oil

Fish oil is rich in Omega-3 fatty acids which serve as antioxidants in the body. Omega-3 is crucial in the development and health of the brain, especially the part which helps to regulate mood. Fish oil can be obtained from eating fresh fish on the regular.

However, if you are unable to access fish, worry not, as fish oil supplements will serve the same purpose.

A study done on rats showed that fish oil could reverse depression and anxiety. The omega-3 compounds in fish oil is effective in combating depression and correcting hyperactive disorder among other mental problems. When buying fish oil, it is advisable to get one that contains antioxidants that prevent it from going bad.

5. Valerian Root

Valerian root is a plant that helps you attain relaxation. This product is mostly combined with sleep-enhancing tea blends. Valerian root works by boosting the production of gamma-aminobutyric acid in the brain, which helps regulate nerve actions hence eliminating anxiety.

As a result, one can achieve quality deep sleep throughout the night. Take five hundred milligrams of valerian supplement a day.

6. Lavender

Since ancient times, lavender has been used as a stress relieving remedy. Lavender has a soothing effect on the nervous system. This helps minimize depression and anxiety.

Lavender can be used alone or combined with other compounds. The average recommended dose of lavender is 400 milligrams.

7. Vitamin E

Vitamin E is an antioxidant too. The human body requires this nutrient to reduce stress and anxiety. Once an individual consumes the vitamin E supplement, it is quickly assimilated into the body to restore a stress balance and eliminate any anxiety signs.

Taking one tablet of the vitamin E supplement is enough per day.

8. Ashwagandha

Ashwagandha herb helps reduce anxiety. Research has shown that Ashwagandha is as effective as certain anxiety drugs prescribed by doctors. Ashwagandha supplements are usually around 900 milligrams each.

You can split the tablet into two and consume it twice a day.

9. CBD

CBD is a non-psychoactive chemical found in marijuana and hemp. It's sort of the yin to THC's yang, and it's famously known for helping users chill out, as well as reduce inflammation and eliminate seizures. 

CBD supplements come in many forms. They are most commonly found in drug stores in tincture or gummy form, but you can ingest it a thousand different ways. If you are curious about how CBD products are made, be sure to read more of our cannabidiol resources.


Want More Health Advice?

No one likes anxiety, and you shouldn't have to grin and bear it. If you are in need of help, any one of these stress relief supplements should do the trick.

And if you want more advice about supplements, be sure to check out the supplements section of our website! 

Living With Osteoporosis: How To Manage Your Condition To Avoid Further Health Issues

Osteoporosis is a condition characterized by bone deterioration, brittleness, and fragility because of low bone density and loss of bone tissue. If you have been diagnosed with this condition, it is imperative that you make lifestyle changes to slow down its progression and prevent fractures. You may be required to take certain medications for bone strength. Also, you may need vitamin D and calcium supplements if your diet does not give you enough of these. If you suffer from vertebral compression fracture due to osteoporosis, you may be a candidate for surgeries like vertebroplasty and kyphoplasty. Keep reading to find out more about how you can live with and manage osteoporosis: 

Getting Treatment 

Some drugs such as antiresorptive medications can slow bone breakdown. They include hormone therapy and bisphosphonates. Your doctor may also prescribe anabolic medications to promote bone formation. You can discuss with your doctor how to best approach your condition based on your estimated fracture risk, bone mineral density, other medical conditions, and lifestyle. 

Making Lifestyle Changes 

If you are suffering from osteoporosis, you may need to make lifestyle changes such as quitting smoking, minimizing your alcohol consumption, and consuming a healthy diet with lots of calcium-rich foods like dairy products. Also, it is important to perform a weight-bearing exercise for at least thirty minutes every day. Getting some sun every day can also boost your vitamin D level. 

Although a range of nutrients can help strengthen your hones, calcium and vitamin D are particularly essential. A lack of sufficient calcium levels in the body can contribute to osteoporosis. Studies reveal that low calcium intake is associated with low bone mass, high fracture rates, and rapid bone loss. 

Meanwhile, vitamin D helps with the absorption of calcium from food and supplements. It helps the muscles in your body move since it is required by your nerves to carry messages from the body to the brain. Also, vitamin D is important for your immune system to fight against viruses and bacteria. Although you can naturally get vitamin D from the sunlight, you can also get it from food sources such as egg yolks, liver, and saltwater fish. 

Preventing Falls 

If you have osteoporosis, you must minimize your risk of falls. A fracture can lead to another fracture. To prevent a fall, have your medicines reviewed by your doctor because some of them can make you drowsy or dizzy. Also, it may be important to have your eyesight checked, so you do not trip over or bump into objects. Other tips include avoiding high heels, using a walking stick if you tend to walk unsteadily, or using hip protectors. 

You can have an occupational therapist evaluate your home to know the changes that must be made to prevent a fall. Always keep your house well-lit and get rid of any loose wires and cords you may trip over, especially if you are a senior citizen. 

Getting Support 

You may be able to get reassurance from your doctor. Also, consider talking to a counselor or psychologist or anyone at a specialist helpline. It may help you manage your condition when you can speak with others who also suffer from osteoporosis.

Prenatal Vitamins: Why They Matter And What You Need To Consider

When finally becoming pregnant, while maintaining a healthy diet is certainly the best route, your diet might not always give you the necessary vitamins and minerals you need to carry a child. 

In fact, there may be many days during pregnancy when you do not have all the key nutrients that are needed. 

Thankfully, one of the most important tools you have if you are pregnant at the moment or hoping to conceive in the future is the use of prenatal vitamins. 

Not only can these vitamins help you fill in any gaps, but they will also contribute to the overall health of your pregnancy and your child. 

In fact, prenatal vitamins can make all the difference for a healthy pregnancy, and as such, here are the things you need to consider for optimal nutrition. 

Why Are Prenatal Vitamins Important? 

Many people often wonder why it is so important to take prenatal vitamins during pregnancy. The main reason is that they provide the mother with additional folic acid and iron. 

Experts suggest that when taking additional folic acid, this item can help curb or prevent serious neural tube defects and abnormalities such as fetal brain and spinal cord issues. 

To ensure that the folic acid is working at its best, doctors recommend that women hoping to become pregnant begin taking their prenatal vitamins three months prior to becoming pregnant. 

In addition to folic acid, doctors recommend taking prenatal vitamins are needed in order to get one’s essential level of iron support. 

When pregnant women have the appropriate levels of iron, this helps support their child’s development (given that blood is successfully produced, which helps to provide the fetus with oxygen) along with the development of the placenta.

In addition to these benefits, having the appropriate amount of iron also means that one also limits the potential of getting anemia (which entails having a low number of healthy red blood cells). 

Which Prenatal Vitamin Is Best? 

Upon becoming pregnant, many ask which prenatal vitamins are best. This might ultimately be a question for your health care provider – though you can certainly make an educated decision on your own as well. 

Experts recommend ensuring that the vitamin you are choosing has the right amount of folic acid, iron, calcium, and vitamin D. 

You might also consider picking a brand that also provides the right amount of vitamins A, B, C, and E, as well as zinc and iodine. 

As well depending on your overall health, your doctor might also suggest including higher doses of certain nutrients. This, however, is entirely dependent on your situation and health and well-being. 

Overall, it is important to remember that you should veer away from taking prenatal vitamins or multivitamins that give you an excess of the vitamins and nutrients you need daily, as taking anything in excess may be harmful to your child. 

What About Other Nutrients? 

In some cases, extra nutrients may, in fact, be beneficial. For example, if you tend to eat very little fish or foods high in omega-3 fatty acids, your doctor may recommend that you take omega-3 fatty acid supplements in addition to prenatal vitamins to help with good brain development for your child. 

When To Start Taking Prenatal Vitamins 

Many women who are pregnant typically ask when the best time to start taking their prenatal vitamins might be. 

Ideally, if you can, you should start taking them prior to conception, especially if you are of reproductive age. 

The reason for this is because prior to even knowing you are pregnant, the baby's neural tube – which will eventually become its brain and spinal cord – is already developing in the first month of one’s pregnancy. 

Do Prenatal Vitamins Have Side Effects? 

In terms of side effects, prenatal vitamins, at times, are known to have some effects that include constipation. 

In order to prevent this problem, remember to drink plenty of fluids, add more fiber to your daily diet, and try to engage in regular physical activity (with the approval of your doctor). 

If you are experiencing constipation, you can ask your doctor to provide you with a stool softener to ease the problem. 

How Prenatal Vitamins Differ From Regular Multivitamins 

Finally, one of the most common questions pregnant mothers ask is what the key differences between prenatal vitamins and multivitamins are. 

Perhaps most obviously, prenatal vitamins are made exclusively for pregnant ladies in order for these women to have the required folic acid and iron support needed for a successful pregnancy. 

According to studies, pregnant women need 600 micrograms of folic acid each day – in part because it is difficult to get that amount in a diet alone. 

In addition to folic acid, prenatal vitamins also provide the necessary iron each day to generate extra blood. 

This will allow the body to have what it needs to support the development of a placenta as well as the child. According to doctors, pregnant women require 27 milligrams of iron each day. 

Along with extra iron and folic acid, pregnant women benefit from having a vitamin that provides them with docosahexaenoic acid (commonly referred to as DHA) and arachidonic acid (ARA) – both of these are considered “good fats” which help with the development of a baby’s brain and eyes. 

That said, aside from incorporating a prenatal vitamin into your daily regimen, it is also important that pregnant women maintain a healthy and balanced diet in order that the baby receives all the things they need to grow into the perfect newborn.

How To Distinguish Real Shilajit From The Counterfeits

Shilajit is an outstanding source of essential lipids, which regulate the kidneys function and affect the functioning of the reproductive system, inflammation and allergic reactions. 

Amino acids, which are present in Shilajit, take part in the protein and carbohydrate metabolism, stimulate the cardiovascular system, improve blood circulation in a brain. It is a fact, that some of the same amino acids, which are contained in Shilajit and are manufactured in a synthetic way, do alleviate alcohol cravings, irritability and normalize sleep. 

Patients, who take Shilajit as a primary therapeutic mean, as well as with other medications or substances, which were prescribed by practitioners of various medical schools, have showed improved health. The rehabilitation process was substantially expedited. To make Shilajit more efficient it is a good idea to take occasional brakes from it (not develop tolerance) and come back to its use. 

In some individuals Shilajit has a stimulating effect on a central nervous system. This is why it is important for a person who takes it to observe and understand how the substance affects the person in the morning and at night. 

It does not in any way demolish the healing properties of Shilajit, on the contrary it proves the efficacy of it. At the same time it is important to know what Shilajit can be used for in individual case to case basis and be reasonable in dosages and durations applied. 

Since shilajit is a highly desired substance, there are multiple counterfeits of Shilajit, so how does one distinguish the real product from falsifications? 

Visual Test

Visually quality and authentic Shilajit is very dark brown or black resin, which is sticky. The resin looks somewhat like a tar and produces a bit of a tar glitter if exposed to direct light. Water solution of shilajit is brown, it looks somewhat like lighter coffee or dark beer. The taste is bitter with a highly specific aroma. Despite all the described properties they are not always sufficient as identifiers of Shilajit. 

In order to precisely identify Shilajit, one need a lot of scientific experience and equipment. For any person it is not possible, beyond using identifiers, which we describe below. Nevertheless, the following basic tests are useful and can be applied. 

Dissolution Test 

Authentic Shilajit is 98-100 water soluble. It may take different amount of time to dissolve the substance, but it will usually fully dissolve in water without creating the “sandy “ on non dissolvable substance in the solution. Here is the way to perform the dissolution test. 2 parts of Shilajit (by weight) are added to 100 parts of clean warm water (by weight). Both are vigorously stirred for 7-15 minutes. Room temperature Shilajit should dissolve completely in water. There should be no sandy residue or clumps left. 

Alkali Acid Test 

The alkali and acid test are done separately. The solution is prepared in transparent glass in order to monitor the results. 2 Parts of Shilajit are dissolved in 100 parts of clean water (by weight). Once two different batches are prepared the tests are performed. 

Baking soda is added to the first batch. The solution should not change color. To the second batch one adds vinegar. In a little while one can observe “lightening” of the solution which will take place mostly on top of the solution and an abundant precipitation in the “acidified” batch. 

Conclusion

To summarize all that was said above – Modern Science proves that Shilajit has a wide range of biologic effects: germicidal, bacteriostatic, anti-inflammatory, bile-expelling, overall health improving, and anti-stress. Due to its content, Shilajit stimulates activity of multiple enzymatic systems in a body and supports various immunologic processes.

8 Basic Supplements You Should Be Taking Today

Taking dietary supplements is necessary if you are not getting enough vitamins and minerals from the food you eat. Bear in mind, though, that these pills should not be a substitute for a nutrient-dense meal. The nutrients you get from food are more bioavailable and powerful than those found in supplements. 

Also, do not assume that taking multivitamins is a better option than taking individualized supplementation because of the belief that the former contains different nutrients. In fact, multivitamins can do more harm than good to your overall health. They actually contain too much or too little of certain nutrients, and as a result, you may consume larger amounts of some vitamins and minerals while getting insufficient doses of others. 

Moreover, multivitamins contain a significant amount of additives and fillers. These substances can decrease the absorption rate. Thus, even when you take the therapeutic dosage of each nutrient, too little will reach your cells. 

Instead of multivitamins, consider taking targeted supplementation. Here are eight essential health supplements that you must include in your diet starting today: 

1. Vitamin A 

Vitamin A is important for several bodily functions and metabolic responses. The best sources of this vitamin include organ meat like heart, kidney, and liver. 

If you are a vegetarian, you need to take vitamin A supplements because you can’t get enough of this essential vitamin from plants. Beta-carotene is not enough. 

2. Vitamin C 

Vitamin C helps with connective tissue and collagen formation. Also, it can boost your immune system and prevent free radicals from damaging your cells. Though many fruits and vegetables contain high amounts of vitamin C, this is often depleted because of certain storage and cooking methods. So supplementation is imperative, especially if you are healing from some injuries or suffering from infections. 

3. Vitamin D 

Vitamin D is known for its crucial role in calcium metabolism to make your bones strong and healthy. The best source of this vitamin is sun exposure, especially in the early morning. But if you don’t go outdoors on a regular basis, vitamin D supplementation is necessary. Don’t worry about toxicity because this is impossible if you are taking enough amounts of vitamin A. 

4. Iodine 

Iodine is important in ensuring the proper functioning of your thyroid. Also, it helps prevent brain damage and boosts your immune function. 

The best source of iodine is seafood. But since it would be impossible to have seafood each meal, iodine supplementation is important. And if you engage in physical activities regularly, you will need more iodine. 

5. EPA / DHA 

EPA and DHA are essential nutrients because they maintain the healthy functioning of your brain and retina. They help with the formation of neural transmitters. 

One of the popular sources of EPA/DHA is fish oil. But if you can’t find a high-quality fish oil, Krill oil is a great alternative as it is more stable. And since it is phosphorylated, your brain can easily use it. Also, it contains astaxanthin, which is an antioxidant. 

Other best sources of EPA and DHA are wild-caught fish and grass-fed protein. Following the Bulletproof Diet is also helpful. Otherwise, you must add krill oil supplement in your diet. 

6. L-Tyrosine 

L-Tyrosine will help improve your cognitive ability, mood, glandular function, and stress response. This amino acid is also the building block for your thyroid hormone. It has the ability to cross the blood-brain barrier to boost the neurotransmitters like norepinephrine, epinephrine, and dopamine. 

Though your body can make L-Tyrosine, it is easily depleted by stressors. Thus, add pure L- Tyrosine to your diet, especially if you are dealing with different types of stress daily. 

7. Magnesium 

Magnesium helps with energy production. It is also important for DNA and RNA transcription. This is why a deficiency in magnesium is a serious matter. You can experience headaches, migraines, arrhythmias, metabolic syndrome, and muscle cramps. In fact, this is also highly associated with PMS, anxiety disorders, cardiovascular diseases and diabetes which should be properly managed. 

Because of today’s poor farming practices and rapid soil depletion, you cannot get enough magnesium from the food you eat. With that said, supplementing your diet with magnesium is a must. 

8. Zinc and Copper 

Zinc supports energy production and a healthy immune system. Since it is hard to get the right amount of zinc from food, you have to add zinc supplements to your diet. Remember as well that your body is not capable of storing zinc, so replenishing your body through daily supplementation is crucial. But for zinc to function at its best, you should take it with copper supplements. 

Supplement Smart

Today, taking health supplements is indeed important, but it’s also best to be cautious when choosing which of the many available supplements to take. There are plenty of unreliable supplement pills being sold on the market nowadays. So before taking any supplement, consult your physician first. You should work together to come up with a health and dietary supplement plan that suits your lifestyle and diet. 

Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, "The Bulletproof Diet." Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you'd expect, without burning out, getting sick, or allowing stress to control your decisions.

I hope you enjoyed this article about the most important dietary supplements you should be taking on a frugal budget.

Interested in more articles about nutritional supplements? 

Read My Posts:

- GNC Beyond Raw Ravage Review

- Supplements That Really Work

Stay Frugal & Fit My Friends!

Frugal Fitness

Read More Free Articles Below

Do Multivitamins / Multiminerals Work? Supplement Review

Do the multivitamins and multiminerals sold at stores worldwide that have been touted as dietary staples for decades actually work? Are they worth the price or even safe? Frugal Fitness investigates the objective data on vitamins:

General Information

Multivitamins and Multiminerals have been around for a long time now and a many people take them or at least have them in their cabinet. They are considered by many to be a nutritional “insurance policy” in case you don’t eat perfectly and you have a few gaps in your micronutrient nutrition. These micronutrients aren’t absorbed as well as micronutrients in their natural state but multivitamins can help you get in the minimal nutrients you need for general health. Some individuals may also more nutrients than the average sedentary person. 

Cost

The cost for multivitamins is very minimal. A generic bottle of multivitamins that will last you a year costs about $10, a name brand bottle up to $20. Don’t bother with any of those extremely expensive “super-multivitamins” out there that come in packs of 5 or more pills. They contain so many ingredients and such high doses that they just will end up bothering your stomach and wallet. You end up urinating out most of the excess B-vitamins just like you flush away your money with these products. As far as costs, investing in a multivitamin might be one of the most affordable nutritional decisions you can make. 

Risks/Side Effects

There are very few possible side effects of taking a multivitamin/multimineral once daily. You do not want to overload your body with fat soluble vitamins such as Vitamin A and E because they can potentially become toxic in large amounts. You also don’t want to overload on certain minerals if you are already getting enough throughout the day. Men should try to purchase Iron-Free multivitamins if possible (Men’s Multivitamins).

Check with your doctor, pharmacist, and/or registered dietitian to determine the best choice for you and your goals. 

For More Great Tips, Get My Best-Seller On Amazon:

I hope you enjoyed this article analyzing the costs, benefits, and potential side effects of your average multivitamin. 

Interested in more Frugal Fitness articles? 

Read My Posts:

- Free Total Body Weekly Workout Split

- 5 Frantic Frugal Workouts For A Busy Life

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"

Also visit the Bootstrap Business Blog

Calcium & The Human Body

Submitted By Helen Chin Lui 

We found some interesting information about calcium and thought about sharing. 

http://www.naturalways.com/calciumResearch.htm

Calcium is the most abundant mineral in the body. The average male has about three pounds of calcium, the average female, about 2 pounds. Most (99%) of calcium is found in bones and teeth (National Research Council, 1989; Whitney et al, 1996) with the remaining 1 % in the soft tissues and watery parts of the body where calcium helps to regulate normal processes of the body (Whitney et al, 1996).

There are two types of calcium. One type of calcium is tightly bound within the bone and the other more accessible type of calcium is found on the bone. The skeleton serves as a bank of minerals for the body. The body can borrow from the skeletal stores when blood calcium levels drop and return calcium to bones as needed.

A constant supply of calcium is necessary throughout our lifetime, but is especially important during phases of growth, pregnancy, and lactation (breast feeding). About 10-40% of dietary calcium is absorbed in the small intestine with the help of vitamin D (Somer, 1995; Mahan et al, 1996). The level of calcium absorption from dietary sources drops to 7 in post-menopausal women (Sourer, 1995).  Factors that improve calcium absorption include adequate amounts of protein, magnesium, phosphorous, and vitamin D. Conditions that reduce calcium absorption include high or excessive intakes of oxalates and phytates, found in foods such as spinach and unleavened whole wheat products. Consumption of alcohol, coffee, sugar, or medications such as diuretics, tetracycline, aluminum containing antacids, or stress can reduce absorption of calcium. Lack of exercise can reduce calcium absorption as well as cause an increase in calcium losses. Excessive consumption of these products could lead to calcium deficiency. Calcium deficiency can increase risk of bone disorders such as osteoporosis.

Calcium Functions

(Sourer, 1995; Whitney et al, 1996; Sizer et al, 1997)

• Calcium is responsible for construction, formation and maintenance of bone and teeth. This function helps reduce the occurrence of osteoporosis.
• Calcium is a vital component in blood clotting systems and also helps in wound healing.
• Calcium helps to control blood pressure, nerve transmission, and release of neurotransmitters.
• Calcium is an essential component in the production of enzymes and hormones that regulate digestion, energy, and fat metabolism.
• Calcium helps to transport ions (electrically charged particles) across the membrane.
• Calcium is essential for muscle contraction.
• Calcium assists in maintaining all cells and connective tissues in the body.
• Calcium may be helpful to reduce the incidence of premature heart disease, especially if adequate intakes of magnesium are also maintained.
• Calcium may help to prevent periodontal disease (gum disease).

Calcium Deficiency

(Sourer, 1995, McCarron et al, 1987; McCarron et al, 1991)

• Calcium Deficiency in conjunction with high sodium intake is related to a higher risk of hypertension.
• Calcium Deficiency can lead to loss of calcium from the bone (initially from the jaw and the backbone), which can lead to deformity.
• Calcium Deficiency can cause extreme nerve sensitivity, muscle spasms, and leg cramps (called tetany) at very low levels in the blood.

Calcium Needs

• Infants
  0-0.5 year 400 mg
  0.5-1 year 600 mg
• Children
  1-3 years 800 mg
  4-8 years 800 mg
  8-10 years 800 mg
• Males
  11-14 years 1,200 mg
  15-18 years 1,200 mg
  19-24 years 1,200 mg
  25-50 years 800 mg
  51+ years 800 mg
• Women
  11-14 years 1,200 mg
  15-18 years 1,200 mg
  19-24 years 1,200 mg
  25-50 years 800 mg
• (post menopausal)
  On estrogen therapy 1000 mg
  Not on estrogen therapy 1500 mg
  Over 65 years 1500 mg
• Pregnant Women 1,200 mg
• Lactating Women 1,200 mg

Calcium Dietary Sources

Milk and milk products, such as low-fat and non-fat cheese, cottage cheese, and yogurt, are sources of calcium. Lactose (sugar found in milk products), aids in calcium absorption in infants, but probably is not required in adults (Mahan et al, 1996). Other sources of calcium include dark green leafy vegetables, spinach, kale, turnip greens, cabbage, collard, mustard, seaweeds, alfalfa, broccoli, canned fish (especially sardines, clams, oysters, and salmon) with bones, and cooked dried beans and peas.

Lactose intolerant people or those allergic to cow's milk and dairy products can get an adequate supply of calcium from dry green leafy vegetables.

Calcium Toxicity

Very large doses (several grams) of calcium may cause blood calcium levels to rise and lead to calcium deposits in soft tissue, such as the heart and kidney (Somer, 1995).

Large intakes of calcium may reduce zinc and iron absorption and impair vitamin K metabolism (Somer, 1995; Gregor, 1988).

Very high blood levels of calcium can cause heart or lung failure. Calcium ascorbate or calcium citrate are safe, less toxic sources than those from oyster shells (Whiting, 1994).

Calcium-citrate-malate is a well-absorbed form of supplementary calcium (Smith , 1987).

Calcium from oyster shell may have lead levels that exceed the amount considered safe for children.

Frugal Fit Fun For Everyone! Subscribe Today

For More Great Tips, Get My Best-Seller On Amazon:

I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness? 

Read My Posts:

- Old School Workouts Vs Modern Fitness

- Winter Weight Loss & Holiday Health

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness

Free Workouts & Nutrition On A Budget

"Crushing Fitness Costs Worldwide"

#FrugalFitness

Also visit the Bootstrap Businessman