Finding Good Vitamins & Supplements
Few consumer items are as mind-boggling as nutritional supplements. Store shelves featuring endless bottles of vitamins, minerals, herbs and essential oils can leave the potential buyer thoroughly confused. How to choose?
Fortunately, Dr. Fabio has done the research on nutrition and health, including which forms of nutrients are safe and the most bioactive; that is, have the greatest potential to provide benefits. In every case, the form recommended is specified and a link to the products are provided (usually through amazon).
Here are examples of some chief insights among the major supplement classes:
- Vitamin A: Some forms of supplemental vitamin A, when taken in even moderate daily doses, can be toxic. Dr. Fabio specifies the use of mixed carotenoids – these are substances that the body converts to vitamin A, avoiding toxicity potential and maximizing effectiveness.
- Vitamin D: Inexpensive vitamins tend to contain vitamin D2 (ergocalciferol), the kind synthesized by plants. But when humans eat plant-derived D2, it needs to be converted by the body to D3 (choleciferol), the form most readily used by the human body and which skin makes when exposed to ultraviolet light. Although vitamin D2 will contribute to adequate daily intakes, Dr. Fabio for most people specifies D3 in supplement recommendation, as this form has been shown to have greater biological activity in human tissue.
- Vitamin E: In nature, this vitamin is found as a combination of eight different active compounds – four tocopherols, and four tocotrienols. Many manufacturers use inexpensive, synthetic versions of one or only a few of those eight forms. In his supplement recommendations, Dr. Fabio specifies a complete, naturally derived tocopherol/tocotrienol complex that more closely mirrors the natural vitamin E found in foods.
- Calcium: Manufacturers make calcium supplements in many forms, including calcium carbonate (the main constituent of chalk, and the most common supplement type), calcium lactate and calcium aspartate. Dr. Fabio specifies calcium citrate because it is more easily absorbed, especially by older people who may have less stomach acid. Although more expensive, calcium citrate is more than twice as bioavailable as calcium carbonate.
- Fish Oils: Oils derived from the fat of cold-water fish are an excellent source of essential omega-3 fatty acids. Unless carefully sourced, however, these otherwise natural compounds can be contaminated with toxic heavy metals such as lead and mercury. Dr. Fabio suggests seeking out products derived from fresh catches and waterways with minimal pollution, and recommends those that have received the highest rating for purity.
Vitamins and supplements are much like anything else – you generally get what you pay for, but even very expensive vitamins sometimes miss the mark.