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Here are some questions we are commonly asked about supplement usage.
Q: Does it truly matter if I take my supplements regularly?
A: Our body does not take vacations. It is busy at work for us day in and day out without a moment’s break. Whether we are walking, running, sitting, sleeping, our body is actively repairing, replenishing and rebuilding our cells, tissues, bones, and organs. The battle to protect us against bacteria, viruses, allergens and free radicals is never ending. This is why we encourage consistent, daily use of nutritional supplements, so that your body has an ample supply of nutrients it needs to keep your body functioning at its highest capacity.
Q: Does it matter if I take my supplements all at once or is it important to take them at different times during the day?
A: Ideally, it is best to take your supplements at divided dosages. Try to follow the usage instructions provided for each product on its label. Read the tips for taking your supplements and find a solution that works best for you.
Q: Sometimes my stomach gets upset when I take my supplements. What can I do to avoid this?
A: If you experience discomfort from taking your supplements, you may want to decrease the dosage and gradually introduce it to your body to it’s recommended dosage or to where you feel most comfortable taking it. Make sure that you are taking the supplement properly. If you are unsure how to take them please contact the Patient Support Coordinator 613-288-1989 to help guide you.
Q: Is it okay to take my supplements right before bed?
A: If your supplements cause you to burp or experience discomfort, taking them before going to bed may actually be a good solution for you. However, some supplements have an energizing effect, so make sure that by taking your supplements late at night does not disrupt your sleep.
Q: There are so many pills! How can I remember to take them all?
A: It can be difficult remembering to take your supplements, but planning ahead and searching for a system that works for you are the keys to success. Here are a few ideas that may work for you:
· Set your watch, phone or computer alarm to remind you each day
· Associate taking your supplements with another habit that you already have. Place your supplements by your toothbrush or coffee maker so that you will be reminded to take them in the morning
· Use a pill box daily to help you keep track of your daily use
Q: How long to I have to take these vitamins?
A: Supplementation provides your body the essential vitamins and minerals that you may be missing due to food processing, soil depletion and today’s general lifestyle. It is recommended to continue using vitamins on a regular basis in order to achieve optimal level of health and bridge any nutritional gaps in your body.
Physical inactivity or lack of exercise is now causing as many deaths as smoking across the world. It is estimated that physical inactivity caused more than 5.3 million of the 57 million deaths that occurred worldwide in 2008. Researchers have recently compared the inactivity crisis to smoking – where 5 million deaths were attributed to smoking in 2000, making headlines across the world.
Physical activity is key for your head, just as it is for your heart. In fact, in the beginning, exercise will be more work than fun. But as you get into shape, you’ll begin to tolerate exercise, then enjoy it, and finally depend on it.
Regular exercise may bring beneficial changes to your body, your metabolism, your heart, and your energy. It’s amazing how the body responds to aerobic activity releasing chemicals to provide stimulation and calm, to counter depression and dissipate stress. A number of clinical trials verified that exercise was successful to combat anxiety disorders and clinical depression. If other patients can obtain psychological benefits from exercise, so can you.
Vitamin D is such a cool vitamin since it can be synthesized in the body with a little help from sunlight. Today, is actually the perfect weather to go outside and soak up some vitamin D.
Vitamin D is a steroid vitamin, a group of fat-soluble pro-hormones, which encourage the absorption and metabolism of calcium and phosphorous. It is assumed that people who are exposed to normal amounts of sunlight don’t need vitamin D supplements. However, data collected in Miami, Florida where sun exposure is high showed a high prevalence of vitamin D deficiency. Some common reasons include: sun block, clothing, skin colour and age.
How It’s Made
People obtain vitamin D from sun exposure, food and supplements. It is biologically inert and has to undergo two chemical reactions to become active in the body. The active form of vitamin D in the body is called Calcitriol (1,25-Dihydroxycholecalciferol).
Five forms of vitamin D have been discovered.
Vitamin D1, D2, D3, D4, D5. The two forms that are well-known to the public are vitamins D2 (ergocalciferol) and D3 (cholecalciferol).
- Vitamin D2, (ergocalcifero - made from ergosterol)
Vitamin D2 is produced by invertebrates (animals without a spine), fungus and plants in response to sunlight. Humans and other vertebrates do not produce vitamin D2. Ergosterol is a good absorber of ultraviolet radiation, which can damage DNA, RNA and protein; consequently many scientists believe it may serve as a sunscreen that protects organisms from sunlight damage.
- Vitamin D3, (cholecalciferol- made from 7-dehydrocholesterol)
Vitamin D3 is made in the skin when 7-dehydrocholesterol reacts with sunlight
People require 10 to 15 minutes of sun exposure at least twice a week on the face, arms, hands, or back without sunscreen with a greater than 3 UV index for adequate amounts of vitamin D3. Longer exposure results in the extra vitamin supply being degraded as fast as it is generated.
Benefits of Vitamin D
The best-known role of vitamin D is a member of a large cast of nutrients and hormones that interact to regulate blood clacium and phosphorous levels
It is an immune system regulator
May help maintain a healthy body weight
Various studies have shown that poeple with adequate levels of vitamin D have a significantly lower risk of developing cancer, compared to people with insufficient or deficient level
May help maintain blood pressure
Vitamin D & Nutrition
Not that many foods contain vitamin D. Some fish, such as salmon, tuna and mackerel, as well as fish liver oils are considered to be the best sources. Some vitamin D is also present in beef liver, cheese and egg yolks. Most of these are Vitamin D3. Some mushrooms provide variable amounts of vitamin D2.
Most of the food source vitamin D in the western diet comes from fortified foods - where vitamin D is artificially added.
Vitamin D & Supplementation
Over the last few hundred years human lifestyles have changed. The industrial revolution resulted in more indoor work and less exposure to sunlight. Many societies around the world wore more clothing over the centuries, further reducing skin exposure to sunlight. These changes have brought with them a significant reduction in the natural production of vitamin D and subsequent diseases.
There is so many vitamin D supplements on the market. To help you make the right choice, you should first find out what your blood level is and get your vitamin D measured either at NutriChem or your general physician. After understanding your results, pick up the recommended dosage to help you obtain optimal health. You can talk to our Nutritionistsat NutriChem to help you get the necessary amount of vitamin D for your body.
1. Grosvenor M. and Smolin, L.(2002)Nutrition From Science to Life, Harcout College Publications, pgs 241-245
2. Levis S, Gomez A. et al. (2005) Vitamin D Deficiency and Seasonal Variation in an Adult South Florida Population, Journal of Clinical Epidemiology.
3. Vitamin D (Calcitriol) http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/otherendo/vitamind.html