While the therapeutic use of diet and nutritional supplements is generally safe, and in many cases can be adapted as part of an overall self-care regimen, for best results it is advisable to seek the professional assistance of a holistic physician or nutritional therapist to ensure that your nutrient needs are optimally met. The following guidelines can also assist you in receiving the fullest benefits from a dietary and nutritional program.
For best results, eat healthily. No amount of nutritional supplementation can take the place of a diet of nutrient-dense foods. To ensure good health, follow the dietary recommendations provided in Holistic Guidelines for Healthy Eating. Also take care not to overcook your foods, since high temperature can destroy even the healthiest foods' nutrient content.
Read the label. Since not all brands of nutritional supplements are the same in terms of quality, efficacy and price, it is important to know the quality of the brand you are buying. By reading the label of the supplements you purchase, you can determine their dosage range and whether or not the supplements also contain fillers, binders, and other additives of no nutritional value, and to which you might be allergic or sensitive, such as sugars or gluten. (Generally safe additives include alginic acid, cellulose, calcium or magnesium stearate, dicalcium phosphate, gum accacia, and silica.) Labels usually also contain instructions for how nutrients should best be consumed to optimize their effectiveness. Reputable companies typically list all ingredients in their nutritional formulas and, upon request, are usually willing to also provide further information regarding their efficacy.
Know when and how to take your supplements. As a general rule, vitamin and mineral supplements are best taken during meals or 15 minutes before or after eating, in order to enhance their assimilation. This is especially true of fat-soluble vitamins, which ideally should also be taken during the meal of the day with the highest fat content. Overall, however, most vitamin and mineral supplements are best taken with the first meal of the day.
Amino acid supplements, on the other hand, are best taken at least an hour before or after meals. To promote their absorption, take them with fruit juice. In addition, single amino acids should be supplemented with a complete amino acid formula for best results.
Similarly, single B vitamins should only be consumed along with a total B-complex supplement, while minerals are best taken as part of a complete multivitamin/mineral formula.
When using high dosages of vitamin C and B-complex vitamins, take them in divided doses throughout the day, rather than all at one time.
Beware of "megadosing." Certain nutrients, including all fat-soluble vitamins and certain minerals and B-complex vitamins, can be toxic in high doses. To avoid the risk of toxicity, avoid taking high doses of nutrients unless you do so under the guidance of physician trained in their use.
Pay attention to any reactions following supplementation. If you experience nausea or other side-effects after taking supplements, immediately discontinue their use. In many cases, such reactions are due to excessive dosages or symptoms of detoxification provoked by supplementation and will cease once supplementation is discontinued. But if symptoms persist, seek medical attention.
Consult with your physician before mixing supplements with medication. While most supplements taken in moderate doses are generally safe, certain nutrients can be contraindicated when used with prescribed medications. Iron tablets, for instance, should not be taken when using antibiotics. To ensure safety, always consult with a nutritionallyoriented physician prior to beginning any supplementation program.
Be consistent. Irregular use of nutritional supplements provides little or no benefit, since the benefits of diet and proper nutrition are cumulative and accrue over time. By following a daily supplement routine, you can ensure that your body regularly receives the nutritional support it requires to properly perform its many functions.
