Multi-Vitamins/Multi-Minerals To Take or Not to Take… And if You do Take, Then Which One?

vitamins and pills

The question of whether or not multi-vitamins/multi-minerals can help us has remained hotly debated over the past few decades. Those in favor will point to studies showing benefits, while those opposed will of course cite studies that have failed to demonstrate advantages. So what should we, physicians, and you, the lay public do? How do we all sort out the copious and oftentimes conflicting data?

First, let’s briefly examine the way clinical trials are performed. Some simply look at populations retrospectively (back in time), and through questionnaires asking “Do you take a multivitamin?” compare the outcomes of those who do and those who do not answer yes to this simple query. No knowledge of the supplement’s contents is gleaned; no comparison is made among the plethora of diametrically constructed supplements. We simply learn whether or not people are taking “multiples”, as if they were all the same. Other studies pre-select supplements, such as those that have looked at high dose beta carotene, vitamin C and vitamin E. Typically these trials have actually utilized synthetic vitamin E (dl-alpha tocopherols), known to be inferior to its natural counterpart. Usually these latter trials have failed to demonstrate benefit, and their results have been extrapolated to mean that “all supplements fail to provide benefit”, an erroneous and misleading conclusion indeed. In the ‘90s the Cochrane Group demonstrated the benefits of daily multivitamin use, and their findings were published in JAMA. Recently the famed Physicians Health Study published two JAMA articles, one demonstrating risk reduction in cancer while the other failing to show risk reduction in cardiovascular disease. About 12 years ago I conducted a trial looking at blood test responses to a high dose multivitamin supplement. I found that some people improved; others worsened. It appeared that those patients with good levels of antioxidants at baseline certainly didn’t need high doses of additional antioxidants. That trial actually set me on the path to create my own nutritional supplement company, one with very conservative and scientific roots. To ensure the quality and scientific foundations of each supplement, I personally formulate each one. The company, VitalRemedyMD has two multiples, both low-dose. The principle is that a DailyMultiple should simply level the playing field. It should ensure that on a daily basis we are all getting the minimal daily requirements of all the essential vitamins and minerals. Although this is a simplistic concept, to my surprise, there is no other daily like it. Typically daily multiples either try to include an array of ingredients (often at high doses) to attract consumers to potential panaceas or they sacrifice essential minerals to remain one pill a day. (Sadly, much of what is done in the supplement world is for marketing, not scientific reasons.) At this point I am quite convinced that panaceas do not exist. Furthermore, we must use extreme caution when we ingest anything, especially supplements touted to convey impossibly positive benefits.

The bottom line:
1. Be careful when you read studies; there are invariably multiple sides to any trial’s “story”.
2. A daily multiple is probably a very good thing for people to take, as long as it does not exceed the RDVs nor contain extraneous and marketing-driven components. By taking a proper multiple you will assure yourself that every day you are ingesting at least the minimal amounts of vitamins and minerals your body needs to carry on its daily functions in a healthy fashion.

related: more info on multi-vitamins and multi-supplements

Photo credit: erix! / Foter / CC BY

Comments { 0 }

Clinical Trials and Scientific Articles: Read and Believe with Caution

A disclaimer should accompany every scientific article, “Read and Believe with Caution”. To say that weekly there is a study contradicting a prior clinical trial is probably an underestimation of the state of medical/scientific affairs. Hundreds of peer-reviewed journals now cross our desks and computer screens. How do we, the doctors and scientists, assimilate all these data? This is particularly difficult when one considers the complexity of statistical analyses that must be thrashed through in order to do justice to any single study. And then one must remember that we do not have every hour of every waking day to analyze trials. The result is far too often a leap to erroneous but easy conclusions. We saw this recently with a JAMA meta-analysis regarding fish oils (see the blog of my letter to JAMA) wherein standard statistical analysis was plainly deviated from. The result, an unfounded conclusion that no one on TV every mentioned. Perhaps they did not have the preparatory time necessary to dissect the statistics. Whatever the case, medical and lay opinions were unfairly and wrongly influenced by this trial.

And now we have another interesting study, this time in favor of supplements. On October 17th JAMA published on-line the results of a multivitamin analysis of Harvard’s famed Physicians’ Health Study. This trial revealed that simple (low dose) multivitamins could decrease cancer rates in men. Prior studies using high dose supplements have failed to demonstrate this. At the risk of being self-serving, over ten years ago I performed a small clinical trial (published in JANA – the Journal of the American Nutraceutical Association) demonstrating the possible downside of high-dose supplements. I responded to my own trial by forming a very conservative supplement company, VitalRemedyMD.  And my first products were two simple daily multiples with no more than 100% of the RDV of the essential vitamins and minerals (the Daily2Tab and DailyMultiple – innovative names, I know). No more than that. I based these formulations more upon my review of basic science literature, than our too-highly-revered RCT (Randomized Clinical Trials). A decade later, the clinical trial is “catching up” with something that science had already taught us. My point here is that we in the medical world have shunned our roots, basic science. And, we have cut ourselves off from our mentors, the basic scientists. In fact, just last week an article I wrote on this subject that was published online – A Survey of Internists and Cardiologists: Are Discoveries in Fatty Acids Truly being translated into Clinical Practice? Prostaglandins, Leukotrienes and Essential Fatty Acids (available online 25 October 2012). It tells this story. There is a disconnect between science and medicine. It is real, prevalent, and very disturbing. It undermines our ability to grow and limits our capacity to cure. The only way I see we can conquer this impediment is by opening a continual and non-confrontational dialogue among the diverse elements of science and medicine. Only then can we have true translational medicine, the application of what is learned in the lab to the patient in our offices or hospital wards. Short of dialogue we will continue to exist in a modern tower of babble, and we all know how well that worked out.

Comments { 0 }

Magnesium

It is estimated that over 200 million Americans, more than 2/3 of the US population, do not get enough magnesium. This is important because magnesium is a mineral that plays a critical role in the human body. Magnesium helps maintain normal muscle and nerve function; studies point to magnesium’s efficacy for treating muscle and nerve pain as well as its ability to reduce cramping. Magnesium also keeps the heart rhythm steady and supports a healthy immune system. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Recent study has focused on the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

Bone health is supported by many factors, most notably calcium and vitamin D. However, some evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium. Several human studies have suggested that magnesium supplementation may improve bone mineral density.

Even with an optimal diet, magnesium and other nutrient deficiencies can occur for several reasons. If the soil in which foods are grown has been depleted of nutrients, including magnesium, so are the foods that are grown in it. Add to that the fact that processed foods and refined grains are generally low in magnesium (another good reason to avoid white bread and opt for whole grain, since magnesium is concentrated in the germ and the bran of grains and refining flour removes them). If we could get adequate magnesium in our diet, absorption would still pose a problem for many of us. Our ability to absorb magnesium is affected by conditions such as diabetes and liver disease. Using nicotine, alcohol, caffeine, and excess sugar depletes magnesium; so do drugs such as antacids, diuretics, birth control pills, albuterol, insulin, corticosteroids and some antibiotics.

What to do? The recommended daily allowance for magnesium is 400 mg/day. Consider taking a quality multivitamin that provides 100% of the Recommended Daily Value for magnesium and the other essential vitamins and minerals as a good foundation for a healthful diet. Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium include, fruits (bananas, dried apricots, and avocados); nuts (almonds and cashews); peas, beans (legumes), and seeds; soy products (soy flour and tofu); and, whole grains (brown rice and bran cereal).

Comments { 0 }

Vitamin D – an Important Daily Vitamin

Hands and Sunset

I’ve felt for quite some time that vitamin D — and D3 in particular — should be an important component of a healthy individual’s daily vitamin intake, often in the form of supplementation.

As we learn more and more about the promising role of vitamin D, additional patients with D deficiencies are being identified. Unfortunately, vitamin D is not found naturally in many foods, so most of our vitamin D is produced in our bodies by the action of sunlight on the skin.

Aging decreases our synthesis of vitamin D
Most vitamin D is produced in our bodies when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. As humans age, however, we often lose the ability to manufacture adequate amounts of vitamin D.  Research indicates that vitamin D is important not only for proper absorption of calcium and the maintenance of bone health, but also for maintaining healthy joints, a healthy cardiovascular system and healthy moods. In addition, vitamin D plays an important role in regulating cell division and differentiation and supports immune system function through its effects on macrophages, natural killer cells (NK), and T cells. Scientific data indicate that vitamin D also has a role in helping to maintain breast, prostate, colon, and kidney health. In other words, its impact in our bodies is far-reaching.

Vitamin D3 more effective than D2
A recent study published in The American Journal of Clinical Nutrition* further supports my evidence-based belief that vitamin D3 is more effective than D2 (it can raise blood levels of vitamin D up to 70% better than D2). AJCN’s first-ever systematic review and meta-analysis comparing the effectiveness of the vitamin D forms supports the findings of many other researchers and studies.  (Note: vitamin D is found in two forms D3 or Cholecalciferol and D2, or Ergocalciferol. In contrast to Cholecalciferol, Ergocalciferol is not natural; it is a byproduct of irradiated fungi).

Check your vitamin D level
Ask your doctor to do a simple blood test for 25-hydroxyvitamin D [25(OH)D] that will provide the best measure of your vitamin D status. A 25(OH)D level of 40-50 ng/ml is currently thought to be optimal. If necessary, supplement with a daily multivitamin with adequate levels of vitamin D3 and then additional vitamin D3 as needed. A general rule of thumb is that your vitamin D level will rise 10 points for every 1,000 IU D3 taken daily.

Read that label
Look for the terms vitamin D3 or cholecalciferol on supplement labels. The D2 form of the vitamin (ergocalciferol) though widely used in fortification and supplements, is less potent and artificially derived.

Source:
*Study: “Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis1–3” — Laura Tripkovic, Helen Lambert, Kathryn Hart, Colin P Smith, Giselda Bucca, Simon Penson, Gemma Chope, Elina Hyppo ̈nen, Jacqueline Berry, Reinhold Vieth, and Susan Lanham-New

Learn more about the highest quality vitamins, minerals, and omega-3’s – created by a leading preventive cardiologist. vitalremedymd.com

Comments { 0 }

Preventive Health: A Daily Nutritional Supplement

wildflowersDo you take a daily vitamin or supplement? Perhaps you should. Research suggests that supplement users are healthy people who tend to eat a better diet than most and who consider nutritional support one of several ways to protect their health. The primary reasons cited for taking a daily multiple vitamin include:

  • Enhance energy and well-being
  • Help defend against degenerative diseases such as cancer, heart disease, osteoporosis, and dementia
  • Help manage existing health conditions such as arthritis and diabetes
  • Slow the aging process

In fact, although we can’t make specific claims about nutritional supplements, a growing body of evidence shows a correlation between supplemental multivitamins and other nutrients and improved health, including the following:

  • Reduced incidence of heart disease and stroke
  • Protection against certain kinds of cancer
  • Decreased incidence of certain birth defects
  • Improved immune functioning
  • Decreased number of sick days caused by infections among the elderly
  • Delayed onset or progression of vision-robbing macular degeneration
  • Reduced incidence of hip fractures from osteoporosis

A study undertaken by The Lewin Group found that given the myriad potential protective benefits, daily use of a multivitamin is a relatively inexpensive yet potentially powerful way to improve one’s health. They also noted that within a health insurance context, the five-year estimate of potential net savings resulting from daily multivitamin intake for adults over 65 is approximately 1.6 billion dollars.

Research shows that 80 to 90 percent of the population does not achieve the recommended daily value (RDV) for each vitamin and mineral, nor do they even come close. As if it weren’t hard enough to get the nutrients through our diet, 12 of the top 20 medications prescribed in the United States are drugs that can cause nutrient depletion — a situation exacerbated by the pace and stress of a daily multi-tasking lifestyle. In fact, marginal nutritional deficiencies are present in about 50% of the non multiple vitamin and mineral using population. And, keep in mind that the RDV levels for each nutrient are intended to guard against only severe nutrient deficiency diseases like Scurvy (vitamin C), but are not intended to serve as levels of vitamin and mineral intake that are optimal in regard to supporting biological functions, preventing degenerative diseases, and maximizing our well-being and longevity.

I advise my patients to take a simple  multivitamin/multimineral that contains USP Pharmaceutical Grade Quality ingredients, chelated minerals that enhance absorption and bioavailability and a coating that avoids lead and other heavy metals. A daily multivitamin should be independently assayed for purity and content and contain 100% of the recommended daily value (RDV) for all the essential vitamins and minerals.

Learn more about the highest quality vitamins, minerals, and omega-3’s at vitalremedymd.com

Comments { 1 }

Read the Label: A Cautionary Tale

Read the label. Good advice if you know what to look for. Most of us have learned to examine a nutrition label and pay attention to calories, saturated fat content, sugars, sodium, and the latest hot topic for good reason, trans fats. But, that’s old news. When it comes to nutritional supplements you owe it to yourself to learn more.

It used to be that if you ate a healthful diet, you might say that you didn’t need nutritional supplements, but we now know that’s not accurate. Research shows that 80 to 90 percent of the population does not achieve the recommended daily value (RDV) for each vitamin and mineral each day, nor do they even come close. In fact, marginal nutritional deficiencies are present in as much as 50 % of the non-multivitamin-mineral using population. And, keep in mind that RDV levels for each nutrient are only intended to guard against severe nutrient deficiency diseases like scurvy (vitamin C) or beriberi (vitamin B1), but are not intended to serve as levels of vitamin and mineral intake that are optimal in regard to supporting biological functions, preventing degenerative diseases and maximizing our well-being and longevity. Consider the new bottom line: commit to a high quality multivitamin-mineral supplement that provides 100% of the RDV which is intended to be a good base. Then build on that strong foundation with good dietary choices incorporating a variety of foods aimed to achieve even higher levels of vitamins and minerals that are optimal for supporting biological functions, preventing degenerative diseases and maximizing our well-being and longevity.

The following examples looking at several of the most frequently used supplements will give you some idea of what you need to look for in a product. VitalRemedyMD provides top quality pharmaceutical grade supplements that are independently assayed for content, quality and purity. All formulations are designed by Dr. Seth Baum; based on sound scientific evidence and clinical experience, incorporating ongoing research findings when they deserve merit. VitalRemedyMD provides you the peace of mind of knowing that you are receiving products that reflect state of the art in science with unsurpassed quality and safety.

The daily multivitamin-mineral

A daily multivitamin-mineral supplement is essential in addition to a healthful varied diet, avoiding processed foods and fast foods that are either lacking in nutritional value or are flat out working against you to promote better health. It is not necessary to customize a daily multi; it should simply provide the vitamins and minerals truly proven essential to human health in a balanced formulation that provides 100% of the daily recommended value (RDV).

Some of the more common problematic nutritional deficiencies include vitamin B12, magnesium (Mg), calcium and vitamin D. Symptoms of low levels of vitamin B12 may present as subtle cognitive and neurological changes; more serious shortages can result in dementia or anemia because B12 is essential for the production of red blood cells in the bone marrow. Dietary sources are animal derived: meat, fish, poultry, and to a lesser degree, eggs and milk products. Vegetarians can eat tempeh made of fermented soybeans (the bacteria produce B12). The RDV set by the FDA is 6 mcg.

Magnesium is required for 350 enzymes in the body to function, and for healthy maintenance of bones, arteries, heart, nerves, and teeth. A staggering 80% of the population is deficient in this mineral! Dietary sources include dark green vegetables, nuts seeds, and whole grains. The RDV is 400 mg.

Central to the prevention of osteoporosis is adequate daily intake of calcium, vitamin D, magnesium, copper and zinc which work together to strengthen bones. Calcium is essential for bones as well as teeth, blood and muscle contraction. Dietary sources include tofu, sardines, salmon, broccoli, kale, grains, nuts, and seeds. The RDV is 1,000 mg; taken in divided doses of 500mg or less. Vitamin D is essential for absorption of calcium in the body; the RDV is 600 mg. Requirements for calcium and vitamin D are higher in adolescents and the elderly.

A note on vitamin A: it can come from retinol (often called vitamin A palmitate or acetate) or from beta-carotene, or a combination of both. The label should specify. Optimally, vitamin A would be supplied as beta-carotene since the body can convert it to vitamin A on an as needed basis and high levels of retinol have been linked with weaker bones.

Look for things like USP Pharmaceutical Grade Quality products, chelated minerals which enhance absorption and bioavailability, natural color coating which avoids lead and other toxins, and independent assays to ensure safety, purity and content. Vitamin E should be should be natural (specified as d-alpha/mixed Tocopherols) NOT synthetic (dl-alpha Tocopherols). The natural form of vitamin E is better absorbed and retained by the body, but because it is more expensive it may be substituted by synthetic alternatives. Lycopene, an antioxidant found in tomatoes, is often added to a daily multi because of its association with cardiovascular and prostate health. Studies have shown these benefits with doses of 6 mg daily.

Finally, don’t take “one-a-day” multivitamin-mineral formulas seriously; you simply can’t pack in decent amounts of all the necessary nutrients in one tablet or capsule. A good product cannot be packaged in less that 2-4 tablets per day, taken in divided doses with two meals. Many of these details will of course increase the cost of the product, but as an educated consumer you will know just why it may be worth it.

The Essential Fatty Acids: Omega-3s

Essential fatty acids (EFAs) have become best known for their anti-inflammatory effects associated with decreased risk of inflammation based degenerative diseases (like arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus, multiple sclerosis, migraine headaches, heart disease and cancer. EFAs belong to a class of healthful lipids known as polyunsaturated fatty acids and are unfortunately consumed far less than unhealthy fats in the typical American diet. Polyunsaturated EFAs include omega-3s, omega-6s, omega-7s, and omega-9s. These occur naturally in vegetables, fruits, nuts, grains, seeds, and various animal sources. Popular sources of omega-3s include fish oil, flaxseed, and hemp, while omega-6 supplements are frequently sourced from evening primrose oil, black currant, and borage. Meanwhile omega-7s are present in palm kernel oil and coconut oil, and omega-9s occur naturally in avocado oil and olive oil.

The omega-3s are comprised by alpha-linoleic acid (ALA) abundant in nuts, flaxseed, and vegetable oils is converted in the body into two other omega-3s derived from marine sources (fish oils): docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3s and omega-6s must be consumed in a certain ratio for optimal health. An excess of omega-6s promotes the pathogenesis of cardiovascular, cancerous, inflammatory and autoimmune diseases. Because the average American diet provides a greater amount of the omega-6s we need to supplement our intake of the omega-3s. Because of the heart protective benefits of omega-3s DHA and EPA the American Heart Association currently recommends that people with coronary heart disease consider 1,000 mg of combined EPA and DHA daily.

When you compare VitalRemedyMD’s VitalOils with others ask the following:

  • Does it contain 1,000 mg combined EPA and DHA; not just 1,000 mg “fish oils”?
  • Do I need to take more than 1 soft gel to achieve that goal?
  • How does the cost compare based on the amount of EPA and DHA?
  • What is the source of oils? (small ocean fish are optimal)
  • Do they talk about enhanced purification using supercritical fluid technology?
  • Are soft gels enteric coated to enhance absorption and eliminate indigestion?
  • Is the product independently assayed for content accuracy and purity?

The JOINT Formulas

Did you know that each knee can bear up to four times your body weight? As strong as it is, injuries occur commonly, both from overuse and from under use. Be proactive and prevent injury by maintaining appropriate body weight and exercising 3-4 times a week. Begin with at least 10 minutes of cardiovascular activity like a stationary bike with the seat positioned so that your leg is almost fully extended on the down pedal, or the elliptical machine which allows for a challenging aerobic workout at a variety of levels while minimizing direct impact to the knee joint. Appropriate stretching should follow along with a few exercises that target the quadriceps and hamstrings and surrounding muscles that stabilize the knee. Seek out a personal trainer for advice on a regimen that suits your needs and capability.

Formulations that include glucosamine and chondroitin flood the market. If you pay careful attention to a few key points when choosing a product, you will find out how beneficial they can be. Studies have shown benefit, including both reduced symptoms and decreased joint space narrowing on x-ray exam with the sulfate forms of these supplements (not HCL). In our experience our formulation has been most effective for arthritis involving knees and hands, usually within 1-3 months; it must be taken at the correct dosage as directed.
Look for:

  • Sulfate form of glucosamine (NOT HCL); daily dose of 1500 mg
  • Chondroitin sulfate 1200mg daily
  • Addition of omega-3s DHA and EPA for their anti-inflammatory effect
  • Additional vitamins and minerals that are essential for maintenance of healthy cartilage and joints, including: B6, E, C, B5, zinc, and copper
  • Enteric coating for increased absorption

The EYE Formulas

Are you looking for a nutritional supplement created to support eye health? Go to any supermarket or health food store, or do an on-line search and you’ll quickly find yourself overwhelmed by choices. Some popular companies even have six or seven of their own products for you to consider. Which one should you chose? As Age-Related Macular Degeneration (AMD) is the leading cause of blindness in the western world, most ocular formulations focus on this disorder. We at VitalRemedyMD have spent two years analyzing the medical literature in order to produce the safest and most scientifically validated formulation for preserving eye health: RetinGuard®.

Many small studies that have evaluated nutrition and supplementation for maintaining eye health, but one that has caught the eyes of many people is AREDS (Age Related Eye Disease Study). This trial was published in 2001, and found that individuals with advanced macular degeneration had a 25% reduction in the progression of disease when taking a high dose antioxidant and mineral formulation. As there were a number of worrisome “issues” with the consumption of such high dose supplementation, AREDS II, an ongoing re-examination of this matter, has altered the doses of key ingredients in an attempt to establish optimal effective dosage ranges. Thus, in formulating RetinGuard™ both AREDS and AREDS II had to be duly thought-out. Another major trial to be considered was LAST (Lutein Antioxidant Supplementation Trial). In this study, lutein (10 mg daily) was found to significantly halt the progression of AMD in study participants.

  • Beta-carotene is not necessary since beta-carotene is found only minimally in the retina and because of the association with lung cancer in smokers at higher doses.
  • Lutein 10 mg and zeaxanthin/ mesozeaxanthin (4 mg/6 mg) in a 1:1 ratio as they are found naturally in the retina; these carotenoids function to protect our eyes from damaging sunlight.
  • NAC a precursor for glutathione, which itself is poorly absorbed, protects against free radicals.
  • Vitamin C 500 mg
  • Natural vitamin E 100 IU
  • Riboflavin (vitamin B2) 3.4 mg for maintaining eye health
  • Zinc/Copper 25 mg/ 2 mg in proper ratio; important for maintaining eye health, but at lower doses than AREDS I because of untoward side-effects at higher doses
  • Pure USP Pharmaceutical Grade Quality Independently assayed by FDA registered laboratories for safety and purity

Visit vitalremedymd.com for more preventive healthcare solutions.

Comments { 0 }

Staying Healthy in a Bad Economy

Staying healthy in an unhealthy economy is a challenging yet essential task.  Most of us are trying to cut back on our expenses, but I read some people are putting off doctor’s visits and others even stopping prescription medications!  If you are tempted to take short cuts with your healthcare, be forewarned… it could end up costing you more.  My advice:  talk to your doctor and do whatever you can do to invest in your health in simple cost-effective ways so you will avoid the financial and emotional cost of illness.  Particularly in economic hard times:

Reduce stress.  Try exercise – guaranteed to relieve stress.  You can even exercise at home and save on gym fees and on gasoline; take a walk, jump rope, stretch. Take a deep breath and find an activity that gives you a mental break:  take an early morning walk on the beach and watch the terns scurry up and down the shore; lie down in the grass and watch the clouds like when you were a child; start a new book.  Be charitable, with kindness:  hold the door for someone or let someone go in front of you on the checkout line if they look harried or rushed.  You’ll feel better and it won’t cost you a thing.

Exercise.  This one bears repeating because it does even more than relieve stress to keep you healthy.  Exercise improves heart and lung function, decreases resting blood pressure, decreases body fat, decreases total and LDL “bad” cholesterol, raises HDL “good” cholesterol, increases energy levels, increases tolerance to stress and depression, and controls or prevents the development of diabetes.  Even with the first day of exercise you will feel better. With time, your body will respond by increasing muscle mass and tone and decreasing body fat.  You will be thinner, stronger, more limber and flexible, and your body will function better and be less vulnerable to orthopedic injury. You will be healthier and decrease your risk of cancer, heart disease and chronic illness.

Stop smoking or encourage someone you love to stop smoking.  It will save in exponential ways – money, air quality, health, and heartache.

Drink more water, less soda.  This is an easy way to save big on calories and improve your health. And, try filtered tap water instead of bottled “spring” water.  You will save money and the environment at the same time.

Avoid fast food and eat at home more. Try oatmeal, it is inexpensive and highly recommended to help you lose weight and improve overall health.  Create a small herb garden and add flavor to a recipe at a fraction of the cost of buying fresh at the market each time; it’s easy and it’s gratifying.  Buy meat or chicken in bulk at a wholesale store, freeze and cook later, or cook now and freeze so you can just warm it up when you’re short on time.  Don’t go food shopping when you’re hungry and you will avoid temptation and buying in excess.

Avoid fad diets and diet pills.  They will cost you money and they will cost your health. Adopt a more healthful way of eating for life.

Take appropriate nutritional supplements.  A good daily multivitamin with 100% of essential vitamins and minerals is a great foundation.  Research shows 80 to 90% of the population does not achieve the recommended daily value (RDV) for each vitamin and mineral each day, nor do they even come close.  And, keep in mind that the RDV levels for each nutrient are only intended to guard against severe nutrient deficiency diseases, but are not intended to serve as levels of vitamin and mineral intake that are optimal in regard to supporting biological functions, preventing degenerative diseases and maximizing our well-being and longevity.  Take fish oils and boost your omega-3 intake; beyond the protective effects demonstrated in heart disease and cancers, scientific evidence strongly indicates that the omega-3 fatty acids, DHA + EPA, may have potential benefits in the prevention and/or treatment of myriad health conditions.

Visit vitalremedymd.com for more preventive healthcare solutions.

Comments { 0 }