Fitness and Nutritional Supplements. Chapter 1

Fall and winter are the seasons when even the most disciplined fitness buffs aren’t as likely to maintain a regular exercise regimen. But the right combination of diet, exercise and nutritional supplements may prevent the seemingly inevitable weight gain that so many folks experience during the holiday season.
Many people still believe that supplements aren’t necessary if one is eating an optimal diet. I find proper amounts of well-chosen nutrients to be a valuable aid for shedding body-fat while retaining lean muscle mass.

Some nutritional supplement manufacturers promote a seemingly endless variety of products as weight-loss aids. Advertised with such marketing buzzwords as “all natural” or “safe and effective,” it’s difficult to know if these products have been well-researched and make legitimate claims, or if a few case studies or animal research has been exaggerated in order to capitalize on the lucrative weight-loss market.

One of the most important concepts to understand before embarking on any supplement regimen is that no pill or powder will take the place of a healthy individualized diet and consistent exercise program with a “cross-training” emphasis. The therapeutic value of the supplements you choose will be much greater when used within the context of a healthy lifestyle.

First, as always; start with a multiple vitamin-mineral combination with no more than 10 milligrams (mgs) of iron. Generally, men do not need any iron in their supplements at all, since it can more easily store up to create toxic levels. Premenopausal women are more likely to need some supplementation due to iron loss during menstruation, but after menopause, women should not supplement with iron unless blood-tests indicate its need. I prefer that people try to eat a balanced diet with iron rich foods compatible for their blood-type for at least three months before taking any kind of iron supplement. Too much iron will accelerate the rate of aging of our cells, and increase our risk of heart disease and cancer. This is because too much iron (as well as of many other natural substances) has what is known as a “pro-oxidant ” effect.

As we know, we want the supplements we take to have an “anti-oxidant ” effect, which will slow the rate of our biological aging!

Now lets look at some general product and potency recommendations. Remember that these are meant for non-pregnant adults, and that any given individual may have different needs due to a myriad of factors. Also, add up the milligrams (mgs) and micrograms (mcgs) of each nutrient in your multi vitamin, before you buy a separate bottle. This will ensure that you don’t end up with more or less than the recommended range for each nutrient.

Generally, try to always buy your supplements from natural foods stores, as the quality is usually much better than the mass marketed products you’ll find at your local supermarket or drugstore. Look for a formula, which is taken twice daily, since you will get a much better level of nutrients compared to most one-a-day complexes.

Vitamin C with bioflavanoids-
Gradually work your way up to at least 1000 mgs per day. I think it’s best to buy 500 mg. pills and take at least two at different times throughout the day. If you’re not used to taking vitamin C, begin with 500 mgs only, since the larger amount may cause loose bowels, an indication that you’ve exceeded bowel tolerance. If the acidity of the ascorbic acid form of vitamin C bothers your stomach, get “buffered” or “ester” C, since their higher ph makes them easier on the stomach.

B-Complex-
Make sure you are taking at least a “B-50 complex”, which includes all the individual B’s measured both in milligrams (mgs) and micrograms (mcgs), which are 1000th of a mg. If you take only an individual B without the entire complex, you run the risk of imbalances and deficiencies among the various B vitamins. The B’s act as enzymes and are involved in nearly every metabolic reaction in the body. They are essential for nerve health and assist in hormone regulation as well. Both vitamins C and B complex are depleted rapidly when you are under stress, so take these nutrients daily, preferably in divided doses. They are both water soluble, so toxicity through build-up in the body is not as much of a consideration as with the fat soluble vitamins A,D,E, and K.