Prevention is better than restorat...

Prevention is better than restoration any day. And with a well-designed correlative regimen, you may be developing the best disease-prevention program available. nevertheless are you taking the right vitamins--and at the right time and in the right way? Should you switch to natural, or are synthetic fit enough? Tablets or capsules? Above all, in what manner do you know if they're working?

to what extent much is enough?

A Harvard reflection reported in the June 19 2002 issue of The Journal of the American Medical Association, set that inadequate intakes of certain vitamins can actually increase your risk for chronic diseases of the like kind as coronary heart disease, cancer and osteoporosis. A nutritious diet--supplemented where necessary-can be your best defense especially if you fall into the same of the at-risk groups.

The Harvard researchers construct that the elderly, vegans, alcohol-dependent individuals and those suffering from vitamin malabsorption were at high risk for inadequate vitamin intake. While the research looked only at vitamins, suboptimal mineral intake has its risks as well. The Harvard research also pointed out that the excessive intake of fat-soluble vitamins, similar as vitamin A, may lead to more question s than it solves.

Confirming that, a thought reported in the January 23 2003 issue of The of the present day England Journal of Medicine rest that men with the highest serum retinol levels--meaning those with the mostly vitamin A in their blood--are at the greatest risk of hip fracture. in such a manner too much of a virtuous thing can be as risky as too little.

earn the right stuff

That's to what end a low-fat diet rich in fruits and vegetables should be your first defense After that, turn the thoughts to supplements to compensate for nutrients that may be lacking in your diet. unless how do you do that?

The common supplement you should take, steady if you have an estimable diet, is a quality multivitamin/ multimineral tablet (see "Buy the Best," p 22) These pills include a variety of nutrients in fitting amounts to ensure you're getting an adequate daily intake without the risk of overdoing it.

Beyond that, you ne to adjust your postscript regimen according to your specific risk factors.

Are you a strict vegetarian? Consider vitamin [Bsub12] pills to make up for your lack of animal and dairy victualss If you're a postmenopausal woman, take calcium addition s to make up for any deficiencies in your diet that could lead to osteoporosis. If you regularly perish a large amount of alcohol, you may have a deficiency of vitamin C and the B vitamins; check with your health care practitioner. If you're overweight or diabetic--or for any other reason at an increased risk for heart disease--add a daily vitamin E capsule. And the Harvard consideration showed that the elderly might not adequately absorb vitamins from viands so it may be best to fill up with a multivitamin, calcium and vitamin E

Regardless of your particular be of importance tos it's a good idea to seek information from a health care practitioner who understands nutrition before you begin any addition regimen. He or she will be your best resource for developing a undecayed diet and a safe continuation program.

But formerly you've decided which supplements to take, should you opt for natural or synthetic vitamins?

going natural

Regardless of the ads, all vitamins--even those labeled "natural"--are synthetic to undivided degree or another. They experience substantial chemical processing and contain a legion of added chemicals.

The real difference between synthetic and natural vitamins is a soiled area. Vitamin C, for example, is frequently synthesized from corn sugar--but the synthesis requires a virtual army of industrial chemists.

most numerous B vitamins are actually produc by the agency of bacteria. Soybeans go through a high-tech proces to make "natural" vitamin E And whole-food vitamins are oftentimes dehydrated foods with vitamins added.

Generally, you can forget about the natural-versus-synthetic question. Vitamins are vitamins no matter for what reason much processing it takes to make the tablet. And minerals be derived from a variety of sources. For example, calcium can follow from oyster shells or coral. on the other hand if you're sold on natural, there are simply two nutrients to consider: vitamin E and beta-carotene. a certain quantity of claim that the body retains natural vitamin E longer and that natural beta-carotene is more influential than synthetic.

special effects

If your diet is varied; is filled with a wide variety of plant-based foods; includes fish, beans, whole grains and low-fat dairy; and limits fatty meats, pastries, fried victualss sweets and calories--and who can say that?--then counterparts may be doing nothing for you.

on the other hand more likely, your supplements countenance you from lapses in your diet. Preventive powers may be subtle and take years to manifest. Taking vitamins is like maintaining a car--start now before something breaks down.

If you take calcium to debar osteoporosis, or vitamin E to interrupt a weakened heart, you may not be fast it's working right now. unless as you age and your experiments continue to indicate solid bone and a healthy heart, you'll know your entire regimen of diet, exercise and add tos has really worked.