How to Choose a Multivitamin for Women

1. Evaluate your diet prior to taking a women's multivitamin. Do you eat a balanced diet that includes plenty of fruits and vegetables or do you eat a lot of fattening, sugary foods?

    Choose a multivitamin based on what you are or are not getting from the foods you eat.

2. Consider your specific nutritional needs prior to purchasing a multivitamin for women. Individual women have different vitamin needs depending on circumstances such as age, weight and health concerns.

    For example, women who are considering having children need higher levels of iron and folic acid. Older women who are at risk for osteoporosis need high levels of calcium and vitamin D.

3. Consider the absorbabilty of vitamins prior to deciding on what multivitamin to take. For example, some vitamins and minerals, such as vitamin D and calcium, are best absorbed with food. Iron is best absorbed on an empty stomach.

4. Select the form of multivitamin for the best absorption. For example, pills and capsules do not absorb into the system as well as liquids or time released vitamins.

    Liquids begin to absorb into the bloodstream as soon they are swallowed. Time release vitamins are made in micro-parts that absorb over an extended period of time once they are taken, as opposed to ordinary vitamins that are digested in pieces. This results in less effective absorption.

5. Read the labels of women's multivitamins prior to making your purchase. Look for those that cover your specific needs.

    Make sure the label on the bottle of the multivitamin you decide to purchase says that it is formulated for women..

6. Check to see what daily allowances each multivitamin contains. Choose one that supplements the vitamins and minerals you are less likely to get in your daily diet.

7. Talk to your doctor if you have any questions. He or she can help you decide which multivitamin is best for your needs.

    He or she can also advise you if you are getting too much or too little of essential nutrients based on the label of your multivitamin.

Source : http://www.wikihow.com/Choose-a-Multivitamin-for-Women

What You Should Know About Taking Vitamins

If you’re like nearly half of all Americans, you take at least one supplement to boost your health. But are you spending your money on the right ones? For that matter, do you need to take vitamins at all? It can be hard to know.
With the help of top nutrition experts, we’ve combed through the research and pored over the products to create an information-packed, easy-to-use guide to what to take (and skip) to protect your health for years to come.
Q: I think I eat pretty well. Do I really need supplements?

Possibly. Some experts, like Marion Nestle, PhD, MPH, a professor of nutrition at New York University and author of What to Eat: An Aisle-by- Aisle Guide to Savvy Food Choices and Good Eating, say that if you eat a wide variety of fruits and vegetables, whole grains, lean protein and low-fat dairy products, you can skip the supplements. (Ideally, it’s better to get the vitamins, minerals and nutrients you need through real food, since all the nutrients in the food often work together to enhance absorption.)
However, other experts say that most of us overestimate how well we’re really eating and that taking a multivitamin couldn’t hurt. In fact, according to a recent USDA report, most Americans are consuming too few fruits and vegetables, high-fiber whole grains, seafood, and low-fat milk and dairy products—all of which are crucial to ensuring that we’re getting essential vitamins, minerals and nutrients. “Supplements can provide a base, an insurance of sorts, in case you don’t get certain nutrients that day,” says David Heber, MD, director of the UCLA Center for Human Nutrition and author of What Color Is Your Diet?
Many doctors give multivitamins in particular a thumbs-up, for the variety of essential vitamins, minerals and other nutrients they provide. (See “Multi Musts" at the bottom of the page.) Photo: Thinkstock

Q: Are there supplements that every woman should take?

In addition to a multi, many healthcare practitioners now recommend omega-3s, extra calcium and vitamin D, because it’s tough to squeeze the right amounts of these into your diet every day. They’re all linked to strong health benefits, ranging from lower risk of cancer and heart disease to better mood. Of course, check with your doctor before starting a supplement regimen.
OMEGA-3s should be sourced from either fish oil or algae (check the label); experts recommend 1,000 mg daily. The key fatty acids in omega- 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is the more potent, but older formulas will often have more EPA. You just want to be sure to pick a supplement with a combination of the two—which will be indicated on the label. Some companies will also add a little bit of vitamin E (it’s often on the label as tocopherol), since it can help prevent omega-3s from becoming rancid.
Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who’ve gone through menopause need 1,200.
Most doctors recommend at least some supplementation, since a glass of milk only provides about 300 mg, and we also lose a lot in other ways. “Dark-colored sodas, alcohol, acidic foods, meats and coffee all deplete our stores of calcium,” says Mark Hyman, MD, founder of The Ultra- Wellness Center and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. Keep in mind that vitamin D aids in calcium absorption (which is why it’s often added to milk), so look for supplements that combine the two, or be sure to take your D and calcium pills at the same time.
Vitamin D may help stave off a multitude of health problems such as cancer, depression and heart disease. “We recommend extra because most multivitamins don’t contain enough,” says Dr. Heber. In part, that’s because this past November, the RDA was increased from 400 to 600 IU (800 if you’re over 71). Though foods like fatty fish, liver and eggs do contain a small amount, it’s almost impossible to get all your D from food. Our bodies make it naturally when exposed to sunlight, but thanks to weather variability and sun protection to lower skin cancer risk, that may not be happening as often as it should. There’s some disagreement among experts about whether we get enough D, so ask your doctor to check your D levels with a simple blood test before taking a pill. (If you do supplement, look for D3, which is the variation best absorbed by the body.) Photo: Shuttersock

Q: Can probiotics help with my stomach issues?

Maybe. These “healthy” bacteria that naturally live in your gastrointestinal system help your body better absorb nutrients and reduce or prevent inflammation—both of which affect how well you process and metabolize food. The best way to maintain healthy levels of probiotics is to eat a diet full of fiber-rich, nutrient- dense foods including whole grains like brown rice and oatmeal, and fruits, vegetables and legumes. (Yogurt contains one type of probiotic, but it’s often killed during the processing.)
If you feel that your stomach is compromised, however, you could consider taking a supplement, says Susan Levin, RD, a nutritionist with the Physicians Committee for Responsible Medicine in Washington, DC. Studies have shown that probiotics can help treat a variety of gastrointestinal symptoms, from diarrhea and intestinal infections to irritable bowel syndrome (IBS). Ask your healthcare provider or a nutritionist to recommend a reputable brand, and follow the dosage directions on the label. Photo: Shuttersock

Q: Can certain supplements boost my energy?

Research suggests that B vitamins (especially B12) play a key role in helping your brain function, boosting energy, and strengthening your immune and nervous systems—all big reasons they’re so commonly found in energy drinks and hangover remedies. One study suggests that as many as two-fifths of us have low B levels, but to bring them up we don’t need much more than what’s in a regular multi.
There are, however, a few exceptions: Excessive alcohol use, heartburn and ulcer medications, and some autoimmune disorders can make a dent in your B reserves over time. Also, B levels can drop as we age. The Institute of Medicine (the arm of the National Academy of Sciences that advises government agencies on how much we should be getting of various nutrients) recommends B12 supplements (ask your doctor if your multi has enough) or foods fortified with vitamin B12 (such as cereals and soy foods) for people over 50, since our bodies become less adept at absorbing it as we get older. Photo: Shuttersock

Q: What vitamins and minerals should I be concerned about if I’m going through menopause?

In addition to B12 , also pay attention to calcium. Estrogen levels drop during this time, which makes you more vulnerable to osteoporosis, so as we said earlier, you should up your calcium intake to 1,200 mg (from 1,000). Photo: Shuttersock

Q: I want to have a baby in the next few years. What should I make sure I get enough of?

In addition to enhancing brain health and cellular function, folate (also known as B9) is critical to fertility and fetal development during pregnancy. Research shows a direct link between folate deficiency and neural tube defects (when the neural tube protecting the spinal cord doesn’t form and close properly in the third or fourth week of pregnancy). This is why the government has long fortified breakfast cereals and other foods with folic acid, a synthetic form of folate.
“But even so, most young women don’t get enough,” says Martha Morris, PhD, a researcher at Tufts University who studies the effects of vitamins on the body. “So if you’re thinking about getting pregnant, it’s doubly important to take a prenatal vitamin or a multi that meets the folic acid RDA of 400 micrograms.”
Because many pregnancies are unplanned and neural tube defects happen early on, Dr. Morris recommends that you start early—if possible, years before you want to conceive. Added benefit: In the Harvard Nurses’ Health Study, women who took a multivitamin containing folic acid over 15 years had a 75 percent lower risk of colon cancer. The USDA also suggests a diet rich in iron (found in lean red meats, seafood, beans, and vegetables including broccoli) along with vitamin C, which helps your body absorb iron. Photo: Thinkstock

Q: I’m a vegetarian. Are there any supplements I need?

Maybe. You could be low in vitamin B12 and iron, since both are mostly found in meat. Taking a multi should ensure that your B12 levels stay where they should be. But depending on how much you exercise and how heavy your periods are (frequent, strenuous exercise and losing a lot of blood monthly can deplete iron stores), you may need more iron than what’s in a multi.
To check your iron levels, ask your doctor for a serum ferritin test (more sensitive than a standard iron test), especially if you’re feeling run-down. In general, up until menopause, you should be getting about 18 mg of iron a day, says nutritionist Elizabeth Somer, RD, author of Eat Your Way to Happiness. But too much iron isn’t good either, so don’t try to supplement on your own beyond what you’ll find in some multis.
The tannins in coffee and tea inhibit iron absorption, so try to avoid drinking those around meals or when you take your multivitamin. Also, if you’re vegan, you’ll want to be doubly sure to take calcium and D, or make sure you’re getting them from fortified soy milk. Photo: Shuttersock

Q: Do supplements that claim to boost your mood really work?

Studies have shown that people with low levels of vitamin D and omega- 3s are more likely to have symptoms of depression, so making sure you’re getting enough of both may help protect against it. Experts say there’s one more nutrient that could be essential: magnesium. “I call it the relaxation mineral. It’s a natural calcium channel blocker—it blocks calcium from entering nerve cells and ‘exciting’ them—so it calms you,” says Dr. Hyman. According to the USDA, many of us are deficient, so 200 mg can be a good addition for just about anybody. Photo: Shuttersock

Q: Can you overdose on vitamins?

When it comes to multivitamins it’s almost impossible to overdose; the amounts in a multi are usually well below the tolerable upper intake level, so it’s hard to get too much unless you’re also taking many other supplements on top of it. In the case of individual vitamins and supplements, yes, you can theoretically get too much—but it’s tough to do because you’d have to take several times the recommended amount over a long period of time. “Problems mainly come from overdosing on single nutrients, not from taking a multi or eating too many vegetables,” says Dr. Nestle.
Generally speaking, iron and fat-soluble vitamins such as A and E have been linked to bad reactions, so be sure not to take these separately unless your doctor specifically recommends that you do this. Because D works as a hormone and is fat-soluble (meaning the body doesn’t readily eliminate it when there’s too much), it’s technically possible to get too much, but that seems to happen only if you’re getting high levels for several months. This is another reason why it’s always important to talk to your doctor before taking any supplements. Photo: Shuttersock

Q: I’ve seen some vitamins that say they’re plant-based, not synthetic. Are they better?

A plant-based vitamin is one that’s made by grinding up whole foods— ranging from broccoli to goji berries— and pulverizing them into pills and powders. (Country Life and Alive! are brands you might find in the drugstore.) The claim is that you’re getting the nutrients in a more natural form, almost as if you were eating the foods they’re found in. (But note that some also contain synthetic vitamins.)
These vitamins don’t work any better than others, but one possible advantage of this type of pill is its potential extra antioxidant content. Berries, cocoa, green tea and curcumin are believed to be extra--strong sources, so if you’re interested in trying one, consider looking for products with one or more of these.

Q: I always feel a little nauseated when I take my vitamins. What can I do?

Taking a vitamin on an empty stomach (especially if it contains iron) is what usually causes this, so be sure to coat your stomach by eating and drinking water with your supplements. You can also try to find smaller pills with fewer additives, as fillers can also cause nausea or an upset stomach. If you’re still having issues, consider switching to chewable pills or powders you can mix with water. All are just as effective as a hard pill but may be less irritating. Photo: iStockphoto

Multi Musts
Be sure your multi contains the following vitamins: A (at least half of it as betacarotene or mixed carotenoids), B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (panthothenic acid), B6 (pyroxidine), B7 (biotin), B9 (folic acid), B12, C, D, E and K. Minerals should include: copper, chromium, magnesium, manganese, molybdenum, selenium and zinc. The multi should have around 100% of the recommended daily allowance (RDA) for most of these vitamins and minerals.
Also, pre-menopausal women should take a formula with iron. Postmenopausal women (and men) should take one without iron; their needs are much lower and easier to meet with food.

Read more: Best Vitamins - What Vitamins Should I Take - Woman's Day

Source : http://www.womansday.com/health-fitness/nutrition/what-you-should-know-about-taking-vitamins-116341

Essential nutrients for your body

Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life.
But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the topic, and your eyes may swim with the alphabet-soup references to these nutrients, which are known mainly be their initials (such as vitamins A,B,C,D,E, and K—to name just a few).
In this article, you’ll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you’re getting enough of them.

Micronutrients with a big role in the body

Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease. Here are a few examples of diseases that can result from vitamin deficiencies:

• Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables — the main sources of vitamin C — causes the bleeding gums and listlessness of scurvy.
• Blindness. In some developing countries, people still become blind from vitamin A deficiency.
• Rickets. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.

Just as a lack of key micronutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit. Some examples of these benefits:

• Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
• Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
• Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.

The difference between vitamins and minerals

Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.
So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

Interacting—in good ways and bad

Many micronutrients interact. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron.
The interplay of micronutrients isn’t always cooperative, however. For example, vitamin C blocks your body’s ability to assimilate the essential mineral copper. And even a minor overload of the mineral manganese can worsen iron deficiency.

A closer look at water-soluble vitamins

Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.
Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine.

Water-soluble vitamins

(Click on the links below for more information from the Harvard School of Public Health nutrition source website)
B vitamins

Biotin (vitamin B7) Folic acid (folate, vitamin B9) Niacin (vitamin B3) Pantothenic acid (vitamin B5

Riboflavin (vitamin B2) Thiamin (vitamin B1) Vitamin B6 Vitamin B12

Vitamin C

What they do

Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:

• Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
• Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
• Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
• Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.

Words to the wise

Contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time. You probably have several years’ supply of vitamin B12 in your liver. And even folic acid and vitamin C stores can last more than a couple of days.
Generally, though, water-soluble vitamins should be replenished every few days.
Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful. For example, very high doses of B6 — many times the recommended amount of 1.3 milligrams (mg) per day for adults — can damage nerves, causing numbness and muscle weakness.

A closer look at fat-soluble vitamins

Rather than slipping easily into the bloodstream like most water-soluble vitamins, fat-soluble vitamins gain entry to the blood via lymph channels in the intestinal wall (see illustration). Many fat-soluble vitamins travel through the body only under escort by proteins that act as carriers.
Absorption of fat-soluble vitamins

1. Food containing fat-soluble vitamins is ingested.
2. The food is digested by stomach acid and then travels to the small intestine, where it is digested further. Bile is needed for the absorption of fat-soluble vitamins. This substance, which is produced in the liver, flows into the small intestine, where it breaks down fats. Nutrients are then absorbed through the wall of the small intestine.
3. Upon absorption, the fat-soluble vitamins enter the lymph vessels before making their way into the bloodstream. In most cases, fat-soluble vitamins must be coupled with a protein in order to travel through the body.
4. These vitamins are used throughout the body, but excesses are stored in the liver and fat tissues.
5. As additional amounts of these vitamins are needed, your body taps into the reserves, releasing them into the bloodstream from the liver.

Fatty foods and oils are reservoirs for the four fat-soluble vitamins. Within your body, fat tissues and the liver act as the main holding pens for these vitamins and release them as needed.
To some extent, you can think of these vitamins as time-release micronutrients. It’s possible to consume them every now and again, perhaps in doses weeks or months apart rather than daily, and still get your fill. Your body squirrels away the excess and doles it out gradually to meet your needs.

Fat-soluble vitamins

(Click on the links below for more information from the Harvard School of Public Health nutrition source website)

Vitamin A Vitamin D

Vitamin E Vitamin K

What they do

Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair. Here are some of the other essential roles these vitamins play:

• Build bones. Bone formation would be impossible without vitamins A, D, and K.
• Protect vision. Vitamin A also helps keep cells healthy and protects your vision.
• Interact favorably. Without vitamin E, your body would have difficulty absorbing and storing vitamin A.
• Protect the body. Vitamin E also acts as an antioxidant (a compound that helps protect the body against damage from unstable molecules).

Words to the wise

Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. This is most likely to happen if you take supplements. It’s very rare to get too much of a vitamin just from food.

A closer look at major minerals

The body needs, and stores, fairly large amounts of the major minerals. These minerals are no more important to your health than the trace minerals; they’re just present in your body in greater amounts.
Major minerals travel through the body in various ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin. Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption and transport.

Major minerals

Calcium Chloride Magnesium Phosphorus

Potassium Sodium Sulfur

What they do

One of the key tasks of major minerals is to maintain the proper balance of water in the body. Sodium, chloride, and potassium take the lead in doing this. Three other major minerals — calcium, phosphorus, and magnesium — are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails.

Words to the wise

Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:

• Salt overload. Calcium binds with excess sodium in the body and is excreted when the body senses that sodium levels must be lowered. That means that if you ingest too much sodium through table salt or processed foods, you could end up losing needed calcium as your body rids itself of the surplus sodium.
• Excess phosphorus. Likewise, too much phosphorus can hamper your ability to absorb magnesium.

A closer look at trace minerals

A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.

Trace minerals

Chromium Copper Fluoride Iodine Iron

Manganese Molybdenum Selenium Zinc

What they do

Trace minerals carry out a diverse set of tasks. Here are a few examples:

• Iron is best known for ferrying oxygen throughout the body.
• Fluoride strengthens bones and wards off tooth decay.
• Zinc helps blood clot, is essential for taste and smell, and bolsters the immune response.
• Copper helps form several enzymes, one of which assists with iron metabolism and the creation of hemoglobin, which carries oxygen in the blood.

The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity.

Words to the wise

Trace minerals interact with one another, sometimes in ways that can trigger imbalances. Too much of one can cause or contribute to a deficiency of another. Here are some examples:

• A minor overload of manganese can exacerbate iron deficiency. Having too little can also cause problems.
• When the body has too little iodine, thyroid hormone production slows, causing sluggishness and weight gain as well as other health concerns. The problem worsens if the body also has too little selenium.

The difference between “just enough” and “too much” of the trace minerals is often tiny. Generally, food is a safe source of trace minerals, but if you take supplements, it’s important to make sure you’re not exceeding safe levels.

A closer look at antioxidants

Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.
Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat — and, perhaps, some of the supplements you take — are another source of antioxidant compounds. Carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea) are antioxidants. The vitamins C and E and the mineral selenium also have antioxidant properties.

Why free radicals may be harmful

Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.
Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst. Vitamin C can then disarm the free radicals.

How antioxidants may help

Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.
It is important to recognize that the term “antioxidant” reflects a chemical property rather than a specific nutritional property. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important — in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.

Words to the wise

Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. And laboratory studies and many large-scale observational trials (the type that query people about their eating habits and supplement use and then track their disease patterns) have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials (in which people are assigned to take specific nutrients or a placebo) have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over 230,000 participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo. There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed.
These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases

Source : http://www.helpguide.org/harvard/vitamins_and_minerals.htm

Vitamins and Supplements Lifestyle Guide

If you go to a gym, you’ve probably heard the guys by the weight machines talking about the protein shakes theydrink after a workout and what kind of shake they prefer. Protein powders -- made into a shake or consumed however you like -- are getting more and more popular as a nutritional supplement.

You can buy protein powders in every nutrition store and all over the Internet. You can even find pre-mixed, ready-to-drink protein shakes in many stores. But are protein powders just for bodybuilders, or can the average everyday athlete benefit from them as well?

What Are Protein Powders?

Protein powders come in various forms. The three common ones are whey, soy, and casein protein. “Whey is the most commonly used, because it’s a water-soluble milk protein,” says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. “It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water.

Protein powders also come with widely varying price tags. “For the casual athlete who doesn’t have a specific need at a certain time of their training, the cost is not that important,” says Horvath. “So if you’re going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.

In very specific circumstances, protein powders can be useful. “They’re an easy and convenient source of complete, high-quality protein,” says Carole Conn, PhD, RD, CSFD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.

So when might you want to use them? There are a few reasons why an ordinary athlete might want more protein in their diet, says Barbara Lewin, RD, LD, a dietitian and sports nutritionist who has worked with NFL, NBA, and NHL athletes and trained Ironman competitors:

• When you’re growing. A teenager needs more protein to fuel his workouts because his body is still growing and uses more protein in general.
• When you’re starting a program. If working out is new to you and you’re trying to build muscle, you’ll require more protein than you normally would.
• When you’re amping up your workouts. If you normally work out for half an hour a few times a week, but now you’ve decide to train for a half-marathon, your body will need more protein.
• When you’re recovering from an injury. Athletes with sports injuries frequently need more protein to help them heal.
• If you’re going vegan. People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat, chicken, and fish, and sometimes dairy and eggs as well.

What Are Protein Powders? continued...

“All of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,” says Lewin.

But there’s a big caveat, Lewin adds: it doesn’t take that much protein to achieve those goals. Most Americans already get about 15% of their daily calories in protein. To build a pound of muscle, Lewin explains, the body needs between 10 and 14 additional grams of protein per day.

“That’s not really that much. Some of these powders have 80 grams of protein per serving. You don’t need that. All your body is going to do is break it down for energy. And too much protein can be hard on your kidneys and your liver.”

Protein Math

So how can you tell if you’re already getting enough protein? Do the math.

• Recreational athletes need 0.5-0.75 grams of protein daily for every per pound of body weight
• Competitive athletes need 0.6-0.9 grams per pound
• Teenage athletes need 0.8-0.9 grams per pound
• Athletes building muscle mass need 0.7-0.9 grams per pound

The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight.

So if you’re an adult athlete who wants to build muscle mass, and you weigh about 175 pounds, the most protein you would need per day is 157.5 grams. That sounds like a lot, but one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams. (To find a list of foods with their protein content, use the U.S. Department of Agriculture’s Nutrient Database, online at www.ars.usda.gov/Services/docs.htm?docid=20958.)

How to Use Protein Powders

If you calculate your protein intake and determine that you’re notgetting enough for your athletic needs (some signs of too-low protein intake: you’re unusually fatigued, feel weak when lifting weights or doing other strenuous activity, or are recovering from injuries slowly) how can you best use protein powders to help you improve your performance?

First, ignore the conventional wisdom, which says to take protein powders immediately after a workout. “Before, during, and after a workout, carbs are what your body needs. They’re what your body uses for fuel, and what your muscles run on,” says Lewin. “Yes, protein is also important for recovery after a workout, but research shows that at that point, the body needs fuel with a 4-1 or 5-1 ratio of carbs to protein.” Since most protein powders have at least 20 grams of protein per scoop, you’d need about 80 grams of carbs to go with that scoop to get the proper proportion of nutrients!

How to Use Protein Powders continued...

For a better “recovery drink” after a workout, Lewin recommends a fruit smoothie with yogurt or milk, or, surprisingly, chocolate milk. “A glass of chocolate milk is one of the best things for recovery,” she says.
So when should you use protein powders, if you’ve determined you need them to get more protein in your diet? Throughout the day as a snack or meal replacement, says Lewin, but not in the immediate time period surrounding your workouts.
And don’t forget, says Conn: “Protein powders are not really necessary if you have access to a normal, healthy diet.”

Source : http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder