Frequently Asked Questions
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Asked by Consumers, Answered by the Wellness Advisor.
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Q: Are there some supplements that should not be combined or that cancel each other out? |
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A: There are some instances in which taking too much of one supplement may affect the level of something else in our body. For example, if a woman is taking calcium after menopause, she should be careful as to how she takes iron at the same time she takes her calcium pills. Adults over 50 do not need extra iron unless deficiency is present and is recommended by a doctor.
While it's true that calcium reduces the absorption of non-heme iron, in a practical sense it doesn't matter much for the normal population. When calcium and iron are taken together, you will see calcium reduces iron absorption about 50%. But this is a one time measurement and doesn’t capture what happens in the body over the long run. Many of the large osteoporosis studies measure iron status of those taking calcium supplements with their iron supplements and have found it doesn’t reduce iron stores. So, it does reduce iron in the blood for a short period of time, but the body must have a mechanism of making up the difference by increasing iron absorption in other ways.
And while calcium does reduce iron absorption, iron doesn't decrease the absorption of calcium (do not neutralize each other).
Regarding a different scenarios of taking calcium/iron combos:
Multivitamin that contains calcium and iron:
You can take the Multi with the Calcium supplement. The calcium will reduce the iron in the multi by about 50%, but the vitamin C in the multi will increase the iron absorption back up, so it pretty much evens out. No problems.
Multivitamin that contains calcium and iron AND taking a separate calcium supplement.
You can still take the Multi with the Calcium supplement. Even though the calcium decreases iron absorption, higher doses of a separate calcium won't reduce it that much more and the vitamin C in the multi will increase the iron absorption. If you are worried about it, take them with an extra vitamin C supplement (or drink it with orange juice) which will increase the iron absorption. Or, if you prefer, take them 4 hours apart.
Multivitamin that contains calcium and iron AND taking a separate calcium supplement AND taking a separate iron supplement.
If blood iron stores are low, you may be prescribed a separate iron supplement. At this point, it should be taken it separately from calcium (at least 4 hours apart). So, can take calcium supplements and Multi together, and take iron at least 4 hours later.
Consult with a healthcare provider when adding a supplement regimen while taking prescription or over-the-counter medications. |
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Q: What supplements should be taken for hair that has no elasticity and breaks off easily? |
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A: Healthy hair requires an adequate intake of biotin, pantothenic acid, zinc and manganese. These nutrients help promote healthy hair and nails. It is also important that you get adequate amounts of essential amino acids. If dieting or restricting meat intake, you may not be getting all of the necessary amino acids your hair needs to grow in a healthy manner. In addition to a healthy balanced diet, consider a multivitamin and B complex to promote healthy hair. |
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Q: What supplements build up the immune system? |
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A: Several nutrients are linked to enhancing immune function. Vitamin C, Echinacea and zinc support immunity by strengthening and supporting immune cell function. Ensure adequate vitamin C intake by eating a variety of fresh fruits and vegetables and supplementing as needed. Foods rich in vitamin C include papaya, oranges, orange juice, cantaloupe, cauliflower, broccoli, Brussels sprouts, green peppers, grapefruit, kale, lemons, and strawberries.
Taking Echinacea and zinc may strengthen immunity during the winter season. Vitamin A is important for maintaining and ensuring optimal immune function. Good sources of vitamin A are foods such as sweet potatoes, carrots, spinach, butternut squash, and dandelion greens. Get adequate amounts of vitamin A through foods and your daily multivitamin.
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Q: What products are recommended to help get a good night’s sleep every night? |
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A: Some studies show melatonin and valerian may help with occasional sleeplessness. Consider taking valerian or melatonin one hour before bed to promote sleep. Other tips for sleep promotion include stress management, relaxation techniques, aroma therapy, warm baths before bed, and establishing a routine for sleep, such as going to bed every night at the same time. |
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