 | DIETARY SUPPLEMENT SUGGESTIONS |
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* This is a first draft of suggetions and they are not in any specific order. Always check with your Doctor before starting any vitamin suggestions. * Glucosamine Sulfate Reduces the speed of joint cartilage degeneration related to Osteoarthritis. It may help to rebuild joint cartilage. Take in 2-3 doses for a total of 1500mg/day. Clinical studies indicate it can take up to 6-8 weeks to notice improvement, though some people notice an improvement in as little as 2 weeks. Presently, nonsteroidal anti-inflammatory drugs (NSAIDs) are often used to treat osteoarthritis even though they have been found to inhibit cartilage repair, accelerate cartilage destruction and be less helpful in controlling arthritis pain after using for 2 months compared to Glucosamine sulfate. In addition, NSAIDs often cause stomach irritation, which can reduce appetite and the intestines' ability to absorb nutrients from your food. Caution if Diabetic or allergic to shellfish. Diabetics should check with their physician and check the blood sugar levels more often for awhile. May not need the more costly and controversial supplement Chrondrotin Sulfate. The body can manufacture Chrondrotin from glucose. It has been estimated that 0-3% of Chrondrotin Sulfate supplements pass through the membrane wall. However, some people feel there is a synergistic effect that makes taking both the Glucosamine and Chrondrotin together works best. Calcium Citrate (Coral Calcium) Up to 1500mg/day. Take in 500mg doses. One dose before bed may help you sleep. Vitamin D helps the absorbtion of calcium. Citrate is easily absorbed and appears to have less chance of kidney stone formation. Supplement your diet, if you have eaten enough Calcium supplying foods on a particular day then reduce or avoid supplementation that day. Avoid calcium intakes of over 2500mg/day from food and supplement sources. Tums™ are not recommended as they put a pH "base" in the stomach (which is trying to be a pH "acid" solution to break down food) and calcium carbonate may not be absorbed as well either. Calcium carbonate may need more of an acid environment than calcium citrate to be absorbed. Foods: Dairy foods, fortified foods, green, leafy vegetables, canned fish (eaten with bones). Upper limit: 2500mg?day Adverse effects: high bolld calcium, which may cause kidney damage and kidney stones. (Drink plenty of water each day!) Vitamin C 200-1000mg/day. Consider taking the ESTER-C version. ESTER-C is buffered so it's easier on the stomach and it is absorbed up to 4 times more than regular vitamin C. High doses (1,000mg/day) may shorten colds. May be beneficial for several types of body functions. Water soluble and destroyed by heat. It is estimated that smokers use up an extra 25-75mg per cigarette and may want to consider increasing their intake of vitamin C (or better yet, quit smoking). Foods: Citrus and other fruits, vegetables, fortified foods (cereals, etc.). Upper level limit: 2,000mg/day Adverse effects: Diarrhea B-Complex 25-50mg/day, though the US Recommended Daily Allowance is much lower. Considered essential for health of the brain and the rest of the nervous system. Consider supplementation then nerve pathologies are present such as Sciatica or Carpal Tunnel Syndrome. Also considered helpful when under extra stress. Most B vitamins are destroyed by heat. Water soluble. Foods: Meat, poultry, seafood, fortified foods and many enriched foods (cereals, etc.). Upper level limit: Varies on the particular B vitamin (in general maximum is 100mg/day). Vitamin E 400 IU/day Destroyed by heat. Promotes healing of wounds, protects red blood cells, improves circulation, supplies oxygen to the body for more endurance. Helps protect the lungs and other tissues from damage by environmental pollutants. The highest grade oil is the natural form called d-alpha and is the grade that is most commonly used in studies and most easily used by the body. Mixed Tocopherols (those that contain a mixture of alpha, beta, gamma and delta forms) may have a synergistic effect and may be more beneficial than just the straight d-alpha tocopherol form. Lower grad dl-alpha (watch out for the l after the d) is less expensive and less easily used by the body and therefore may not be worth the cost savings. Do you use good or cheap oil in your car? Foods: Oils, whole grains, nuts, dark leafy green vegetables, legumes. Significant amounts found in brown rice, eggs, milk, soybeans, oatmeal, sweet potatoes, wheat and wheat germ. Upper Limit: 1,100 UI/day (synthetic), 1,500 IU/day (natural). Advers effects: Hemorrhave when exceeding upper limit or taking with blood thinners. Multi-Enzymes Take with meals. These supplements support healthy digestive functions by optimizing the breakdown of fats, carbohydrates and protein for maximum assimilation. Vegetarians can take multi-plant enzyme. May be especially beneficial for people with digestive problems. Helpful to maximize absorbtion of nutrients for people that do not eat much because of illness or lack of appetite due to medications. Coenzyme Q10 (CoQ10) 60-80mg/day. Check with your physician. Best absorbed when taken with a meal containing fat. Gel cap forms may be absorbed better than tablets. Also called "ubiquinone". Helps the immune system and helps increaase energy productions at the cellular level. It is sa strong antioxident, which protects cells from free radical damage. Often used to support the heart and circulatory system. Many cardiologists suggest using CoQ10 in conjunction with conventional treatment. Has also been used for gum disease although evidence is mixed at this time. May slow the progression of Parkinson's disease and Huntington's disease. Some studies indicate high doses (180mg/day) may help prevent breast cancer reoccurrence. Eye Support Billberry, Lutin Appears to be helpful to eye health. Eat green and yellow foods often. Carrots, sweet potatoes, melons, dark green lettuce. Grape Seed Extract Powerful antioxidant. Antioxidant capacity 50 times greater than Vitamin E and 20 times greater than Vitamin C. Antioxidative properties in both fat and water environments. May be helpful for vascular membranes, gastrointestinal mucosa, sinuses, respiratory cavities, joints, vertebral spaces and other specialized connective tissues, as well as brain circulation and macular degeneration of the eyes. Ginko Biloba A Blood thinner. May be beneficial for memory, when memory is starting to fade. Does not seem to enhance normal memory. Valerian Root Safe and effective sleep aide. Do not combine with alcohol or other sedatives. Used by American Indians for hundreds of years. As with any sleep aide try not to use every night. Use as directed on the bottle. Milk Thistle (Silymarin) Important supplemet to support the liver functions. The liver can be stressed or damaged from various toxins that accumulate over time from foods, alcohol, and medications. Acidophilus Provides the good bacteria that supports digestion and is needed in the intestinal tract. People taking antibiotic medicines should consider supplementation with acidophilus. Antibiotic medication destroys the good and the bad bacteria. Uses include irritable bowel syndrome, diarrhea and to enhance the immune system in times of intestinal stress. May also be beneficial to take these supplements 1-2 weeks before and during travel to countries where you may get stomach upset from the water or food sources. Usually this supplement should be kept in the refrigerator to maintain the potency of the good bacteria. Newer, patented versions are now being sold that claim not to need refrigeration. Take as needed. Foods: Yogurt. Fiber To ensure you are getting enough fiber in your diet you may need to supplement with fiber supplements either in powder or capsule form. High fiber diets are thought to improve intestinal health by providing bulk and regularity to bowel movements. It is often difficult to get enough fiber in your daily diet. Be sure to drink plenty of water if you use fiber supplements. Adding fiber to your diet may also help you to lose weight as it contributes to the feeling of being full. Foods: Breakfast cereals (compare), nuts, seeds, and ground flaxseeds. Suggest: 25-35 grams/day. Selenium RDA: 55mcg May lower the risk of prostate, lung and colon cancer. Foods: Seafood, meat, poultry, grains (depends on levels in the soil). Upper level limit: 400mcg Adverse effects: Nail or hair loss or brittleness. * Please familiarize yourself with these (and any other) supplements before taking them. Read more information on the suggested uses and potential side effects of the supplements you are interested in. Ask your physician, a dietician or a nutritionist for advice. Supplement suggestions for children vary from these and are often less. The best forms of vitamins and minerals come from eating a well balanced diet. Remember, heat from cooking (or reheating in a microwave) destroys vitaminsminerals, enzymes, and amino acids (protein).The less processed the food the more nutritious. Eat plenty of uncooked, unprocessed foods (raw fruits and vegetables). The supplement amounts recommended are from food sources and supplementation if needed. Supplement your daily diet as needed when you have not eaten a variety of healthy foods necessary to provide the balanced intake of nutrients. Supplements will not protect you from the effects of a poor diet! When shopping for vitamins, look for quality brands that have been on the market for some time. Look for brands that are voluntary members of organizations that test for quality and potency. Vitamins that cost more are not necessarily better. How do I take all these supplements throughout the day? Consider putting your vitamins in small plastic bags so you can carry them in your pocket or purse and take them with your meals. Take your vitamins at different times throughout the day to maximize your absorbtion. Capsules are often easier absorbed than tablets. Most vitamins are easier to take with food. Taking vitamins on an empty stomach can cause a stomacheache. Should you be having surgery, stop taking supplements approximately 2 weeks prior. A variety of vitamins, supplements and herbs can interact with various medications. For example, Vitamin E, Grape Seed Extract, and Ginko Biloba are mild blood thinners and could be harmful to post surgical healing. Ask your Physician, pharmacist and anesthesioolgist for advice. These statements have not been evaluated by the FDA. The information provided is not intended to diagnose, treat, cure, or prevent any disease. Compiled by the Colorado Physical Therapy Institute by sources believed to be reliable. You may have specific medical conditions that would change these recommendations. The information is in no way intended as a substitute for medical counseling. Always seek the advice of an experienced and qualified professional for specific suggestions. Information in this science is updated rapidly and often. Suggested reading and resources: * Herb Research Foundation, www.herbs.org (303)-449-2265 * American Botanical Council, www.herbalgram.org (800)-373-7105 * National Institute of Health (NIH) Office of Dietary Supplements, http://odp.od.nih.gov * NIH Center for Alternative Medicine, http://altmed.od.nih.gov * USDA Phytochemical and Ethnobotanical database, www.ars-grin.gov/duke/ * The Healing Power of Herbs by Micheal Murray, N.D. (ISBN 1-55958-700-8) * Encyclopedia of Nutritional Supplements by Michael Murray, N.D. (ISBN 0-7615-0410-9) * Perscription for Nutritional Healing by Dr. James F. Balch, Jr. (ISBN 1-58333-077-1) * Medical Herbalist Newsletter, www.medherb.com (888)-237-4637 * Bottom Line Health Newsletter (800)-289-0409 * Consumer Reports on Health Newsletter (800)- 324-2188 * Dr. Andrew Weil's Self Healing Newsletter (800)-523-3296 |