The first and most important thing we want to say about fertility,
nutrition, and supplements is that the very best nutrients don’t come in
capsule form. The best way to nourish your body is to eat well, not to swallow
a collection of pills.
Specific nutrients are most powerful in foods, where
they come prepackaged with a complex array of precisely balanced macro- and
micronutrients. 
But even the most conscientious diners on the best diets cannot be sure
of getting all the nutrients they need to have the absolute best chance of
conceiving. This article recommends a basic program of supplements to ensure you don’t have any
gaps and to provide higher amounts of certain key nutrients you’re not likely
to get from diet alone.
There is a lot of talk out there, especially in Internet chat rooms,
about supplements that boost fertility. Unfortunately, much of it is uninformed
or misguided, and there is simply no evidence they do anything at all for
fertility. There’s plenty of research on the nutrients we recommend and wide
support for their ability to prevent and sometimes treat common fertility
problems. If we haven’t covered it in this book, that means we haven’t found
any good reason to include it. We provide slightly different recommendations
for men and women, to meet their different fertility needs. Taking these
supplements during your three-month “pre-mester” will give your body plenty of
time to soak up optimal levels of these key nutrients and have you in excellent
shape for conception.
TAKE YOUR VITAMINS: THE MULTI
Anyone trying to conceive should take a good-quality multivitamin every
day. This includes would be fathers. Women should look for a prenatal vitamin,
which is likely to have close to our recommended levels of the various
nutrients.
Studies show that regular use of a multivitamin decreases the risk of
ovulatory infertility. Multivitamins have been shown to benefit men’s fertility
as well, increasing sperm count, quality, and motility; decreasing immune
system interference with fertility; and increasing pregnancy rates, even in
couples where the man is diagnosed as “subfertile.” The University of Surrey
study found that 80 percent of couples diagnosed with infertility who made
positive changes in their lifestyles and diets and took nutritional supplements
got pregnant.
The key ingredients to look for in a good fertility-enhancing
multivitamin are described in this section. The rest of the article discusses other
key supplements you might want to take in addition to your multi. Many of these
beneficial nutrients are antioxidants, which protect sperm and eggs from
genetic damage, support proper implantation and embryo development, and fight
inflammation (which can impair fertility in various ways) and other specific
disorders, including endometriosis, blocked fallopian tubes, and infections.
Vitamin A
This antioxidant is vital for the production of both male and female
sex hormones and for follicle building. It is important for progesterone
production and so supports the buildup of the endometrium. Vitamin A also helps
increase sperm count and motility, improve the sperm membrane and form, and
protect the sperm from oxidative stress (the latter being exactly what you need
an antioxidant for).
Your body requires two varieties of vitamin A—preformed and
beta-carotene. Preformed vitamin A is an important fertility nutrient and is
crucial to embryo development, but in extreme doses it can actually cause fetal
abnormalities. So pregnant women and women planning to conceive need to be very
careful about preformed vitamin A. There’s plenty of preformed vitamin A in the
average American diet to meet your requirements. It’s widely available in meat,
dairy, fish, eggs, and fortified cereals, so you don’t need any in your
supplements. If you avoid supplements, you’ll never reach a dangerous level
(more than 10,000 IU a day).
Beta-carotene is a plant compound that the human body converts into
vitamin A on an as-needed basis. It does not carry any of the risks associated
with preformed vitamin A. Look for beta-carotene in your supplements. In
addition, you can safely get as much beta-carotene as you want from fruits and
vegetables.
Keeping vitamin A to smart levels is one important reason we urge
people not to double up on prenatal vitamins or to take any supplements that
haven’t been recommended by their health care practitioners. Most prenatal
vitamins provide at least part of their vitamin A content as beta-carotene, but
some over-the-counter brands and regular multivitamins contain excessive
amounts of preformed vitamin A. Be sure to read the labels carefully.
A final caution relating to vitamin A: pregnant women and women trying
to conceive need to stay away from the prescription acne drug isotretinoin
(sold under the brand name Accutane and others) and the topical ointment
tretinoin (Retin-A). Both are related to retinol, a compound of vitamin A.
EAT IT! GOOD SOURCES OF VITAMIN A AND BETA-CAROTENEVitamin AMeatDairyFish Eggs Fortified cereals Beta-Carotene Dark green vegetables (peas, broccoli, spinach)Orange fruits and vegetables (sweet potatoes, carrots, apricots, winter squash)
Vitamin B Complex
B vitamins are important for the release of the egg and for
implantation and embryonic development, making them particularly important in
phases 3 and 4 of a woman’s cycle. Here’s a look at the fertility effects of
specific members of this nutrient family.
A deficiency of thiamine (vitamin B1) has been linked to anovulation
(lack of ovulation).
Riboflavin (vitamin B2) is important in estrogen metabolism.
Pantothenic acid (vitamin B5) is vital for fetal development.
Vitamin B6 helps the body produce progester-one and metabolize excess
estrogen. It can lower elevated prolactin levels and is important for male sex
hormones. Deficiency has been shown to cause infertility in animals. Studies of
humans have shown that women who have trouble conceiving can enhance their
fertility by taking vitamin B6.
Folic acid (vitamin B9 or folate) is in all prenatal vitamins. Proper
levels dramatically lower the risk of neural tube defects (spina bifida) in
embryos. Folic acid is very important in DNA replication. Regular use of folic
acid supplements (in addition to a multivitamin) lowers the risk of ovulatory
infertility. It also helps mature the egg before ovulation and helps the ovary
respond to FSH. Men should take folic acid, too, because it improves sperm
count, quality, and function. One study gave men suffering from fertility
problems a combination of folic acid and zinc supplements, and their sperm
counts increased by 74 percent.
The body uses vitamin B12 when synthesizing DNA and RNA (a key part of
the reproductive process, since sperm and eggs are essentially little packets
of DNA). B12 helps improve low sperm counts, increase motility, mature sperm,
and decrease abnormal sperm. B12 is found exclusively in animal products, so
vegetarians and especially vegans can be deficient and should be sure to take a
supplement (and not just while trying to conceive).
EAT IT! GOOD SOURCES OF VITAMIN B COMPLEXThiamine (Vitamin B1 )Whole grainsBeans and legumesNutsBrown riceEgg yolksPoultry Pantothenic Acid (Vitamin B5)Wheat germSalmonSweet potatoesStrawberriesCashewsLegumesNuts Vitamin B6 Leafy green vegetablesWhole-grain cerealsMeat Riboflavin (Vitamin B2)MilkEggsFishSpinachLiverAsparagusBroccoli Folic Acid (Vitamin B9 or Folate) Leafy green vegetablesLiverAsparagusOatmealAvocadosLegumes Vitamin B12 MeatShellfishDairyEggs
Vitamin C
The body uses vitamin C in making hormones and for ovulation. Vitamin C
is an antioxidant, so it helps to prevent damage from free radicals. That
includes protecting sperm from oxidative damage that can harm both the sperm
and the DNA within them. Some sperm DNA damage can make it difficult to
conceive. If conception does take place, abnormal sperm DNA can increase the
risk of miscarriage.
Vitamin C benefits sperm count, quality, motility, and morphology.
Vitamin C also reduces the tendency of sperm to clump together in a woman’s
body, a common cause of infertility.
Vitamin C has a key role in keeping ovaries healthy and in creating and
maturing follicles. It is a key component of the fluid surrounding and nourishing
the egg in the follicle, and it is highly concentrated in the corpus luteum and
so is key to the release of progester-one, both of which make vitamin C
particularly important during phases 2 and 4 of a woman’s cycle. It has also
been shown to fight endometriosis and inflammation, which can impair fertility,
and to improve progesterone levels and reduce early miscarriages in women with
luteal phase defect (Studies have found that women using fertility drugs to
stimulate ovulation respond better when they take vitamin C.
Women planning to conceive should not take high supplemental doses of
vitamin C (more than 1,000 mg a day). Too high a dose can cause cervical mucus
to become acidic enough to kill sperm. Excessive doses can also dry up cervical
mucus.
EAT IT! GOOD SOURCES OF VITAMIN CGreen vegetables (especially spinach, asparagus, and peas)Citrus fruits Strawberries Cantaloupe Cherries Mangoes Kiwifruit Grapes Alfalfa sprouts Tomatoes Potatoes
Vitamin D
Vitamin D is an antioxidant, so it helps protect sperm and eggs against
genetic damage. Vitamin D also supports the production of estrogen. In some
cases, bumping up vitamin D intake to adequate levels can restore ovulation in
women with polycystic ovarian syndrome (PCOS).
You can get vitamin D from your diet or from supplements, but the best
way to get it is from the sun. Be sure to get out in the sun for a little while
every day before you put on your sunscreen or your big floppy hat. The body
turns ultra-violet light into vitamin D. Optimal timing depends on your skin
type; for most people, about twenty minutes of sun a day is good, at minimum
ten to fifteen minutes twice a week, with paler skin requiring less exposure
than darker skin.
Very high levels of vitamin D can be toxic. You may see recommendations
for up to 2,000 IU daily, but we think that is too high for regular use. We
recommend between 800 and 1,000 IU daily. (It’s fine to combine that with sun
exposure.) Your doctor can test the level of vitamin D in your blood to make sure
you are getting what you need. If you are taking vitamin D supplements, be sure
you are also getting sufficient magnesium and calcium. Without them, vitamin D
can leach minerals out of your bones instead of supporting bone health, which
it does as long as it is well balanced.
EAT IT! GOOD SOURCES OF VITAMIN DShellfishOily fish Fortified milkSunshine
Vitamin E
Vitamin E is a powerful antioxidant, fighting inflammation and helping
to protect DNA from free-radical damage (among other things). It also supports
the buildup of the endometrium and is important in follicular fluid, so it’s
particularly important in phases 1 and 2 of a woman’s cycle. Animal studies
have linked vitamin E deficiency with infertility. Studies in humans have shown
that vitamin E supplements are beneficial in treating infertility in both men
and women.
Vitamin E improves ovulation, supports proper embryo implantation, and
reduces the risk of early miscarriage. It improves sperm count, quality, and
motility; helps keep the sperm membrane healthy; and protects sperm from
free-radical damage. Studies show that vitamin E supplements improve the
sperm’s overall ability to penetrate an egg. In fact, IVF success rates are
higher for couples in which the man takes vitamin E supplements.
Vitamin E is easier to absorb in its natural form (d-alpha-tocopherol)
than in the synthetic version (dl-alpha-tocopherol), a subtle but important
difference. Read the label carefully to make sure you get the type your body
can use to the best advantage.
Vitamin E has anticoagulant properties, so you’ll need to reduce your
dose if you take aspirin (or low-dose aspirin) daily or heparin. Talk with your
doctor to establish the best dose for you.
EAT IT! GOOD SOURCES OF VITAMIN EAlfalfa sproutsLettuceWheat germCold-pressed oilsLeafy green vegetablesEggsSweet potatoesAvocadosNuts and seedsWhole grains
Calcium
Calcium plays a key role in ensuring good sperm motility. Without
sufficient calcium, sperm lack the ability and energy to penetrate an egg.
Calcium also is needed for blood clotting and hormonal balance, both of which
are important to fertility.
EAT IT! GOOD SOURCES OF CALCIUMMilkDairyShellfishSardinesLeafy green vegetablesSesame seedsTofuFlaxseedsAlmonds
Copper
Copper is an essential mineral. It helps with production of DNA and
RNA, but perhaps its greatest contribution to fertility is in allowing you to
use zinc. Copper deficiency is rare, but if you take a supplement containing
zinc, you should be sure it also contains a small amount of copper to ensure
that your body gets enough. Excessive amounts of copper are toxic, however. Be
aware that both smoking cigarettes and taking oral contraceptives can increase
the amount of copper in your blood, sometimes to too high a level.
EAT IT! GOOD SOURCES OF COPPERNutsLegumesMolassesRaisinsShellfishOrgan meatsWhole grains
Iron
Iron plays a key role in DNA replication and in the maturing of the egg
in advance of ovulation. Research shows that women who get enough iron cut
their risk of ovulatory infertility by about one-half. It is also helpful to
have enough iron during your period, to compensate for the blood lost.
(Menstrual blood loss is the reason women require more iron than men.)
More than half of women don’t get the 10 to 15 mg a day of iron they
need. Your diet should include plenty of sources of iron, and a supplement may
be smart as well. Too much iron can have negative effects, however, so we
recommend taking a separate iron supplement only if you have a proven iron
deficiency. Almost all prenatal multivitamins contain iron; those amounts are
generally modest but enough for most people.
Vitamin C improves iron absorption, so be sure to get your share of
that as well, especially in the first half of your cycle.
EAT IT! GOOD SOURCES OF IRONRed meat Poultry Eggs Fish Leafy green vegetables Beans Tofu Nuts Seeds (especially pumpkin seeds)Oatmeal
Magnesium
A deficiency of magnesium has been linked with female infertility.
Magnesium supports progesterone production and increases the blood supply to
the uterus. It is important for egg production. Some research shows that
magnesium, when taken along with selenium, helps lower the risk of miscarriage,
so make sure your multi contains both.
EAT IT! GOOD SOURCES OF MAGNESIUM Leafy green vegetables Kelp Tofu Rye Buckwheat Millet Bananas Dried apricots Avocados
Manganese
Manganese helps break down estrogen, and this can benefit fertility
when there’s too much estrogen in the body, such as after using birth control
pills or when the body has an imbalance of estrogen in relation to
progesterone. Manganese deficiency is rare in humans. Excessively high
levels—which welders, for example, can have from environmental exposure—can
cause male infertility. There’s no reason for a separate supplement; check the
label of your multivitamin to be sure you’re getting the right amount.
EAT IT! GOOD SOURCES OF MANGANESE Carrots Broccoli Leafy green vegetables Whole grains Legumes Nuts Ginger
Selenium
Selenium is another useful antioxidant that helps protect against birth
defects and miscarriage. It is important for egg production.
Selenium deficiency has been linked to male infertility, while selenium
supplementation in men has been shown to improve pregnancy rates. Selenium
improves sperm formation, quantity, structure, quality, motility, and function.
The epididymis, the tube through which sperm pass from the testicle through the
penis, needs selenium to function properly.
Very high doses of selenium can be toxic. Smaller (but still
significant) doses taken regularly over long periods of time also can cause
problems, the most common being hair loss and brittle hair and nails. Serious
problems are almost always the result of industrial exposure, not supplements.
To get the benefits without risking the side effects, take 50 to 100 mcg.
EAT IT! GOOD SOURCES OF SELENIUM Whole grains Tuna Wheat germ Eggs Garlic Brazil nuts (Their selenium content is so high, however, that you should eat no more than two a day.)
Zinc
Zinc is in short supply in the modern diet, and we find that although
it is vital for proper growth and cell division of a fetus, many of our
patients are not getting enough.
Zinc is a component of more than three hundred enzymes that are
involved in all sorts of processes, including key roles in fertility. It is
important for healthy follicular fluid, egg production, and proper processing
of estrogen and progesterone. Zinc’s importance is highlighted during phases 2
and 4 of a woman’s cycle. Zinc deficiency has been linked to an increased risk
of miscarriage, probably because of chromosomal changes in the egg or sperm.
Zinc may be the most important trace mineral for male fertility. It is
found in high concentrations in male sex organs and sperm. Zinc is necessary
for making the outer membrane and tail of the sperm and for sperm to mature
properly. Zinc deficiency has been linked to low sperm counts, and zinc
supplements have been shown to improve sperm count, motility, form, function,
quality, and fertilizing capacity.
Exposure to stress, cigarette smoke, pollution, and alcohol can deplete
zinc. Eating foods rich in zinc will support good fertility. If you are taking
zinc supplements, you need to take copper as well to prevent copper deficiency
(excessive zinc depletes copper).
EAT IT! GOOD SOURCES OF ZINC Eggs Whole grainsN uts and seeds Cheese (especially cheddar and Parmesan) Shellfish (especially oysters and shrimp)Fish Sardines Duck, turkey, chicken, and lean meat
OTHER KEY SUPPLEMENTS
Once you’ve found the right multivitamin, there are just a few more
elements to a fertility supplement program you may want to work in. We think
most people should take an EFA supplement along with their multivitamin. As for
the rest, pretty much anyone can benefit from any or all of them. If you don’t
mind a big collection of pill jars in your cupboard, please feel free to use
them. But to streamline the supplements you use while still maximizing your
results, see part V to find out which ones are best for your specific fertility
type. Here we describe the roles each element plays in fertility.
Essential Fatty Acids (EFAs)
EFAs, most famously the omega-3 fatty acids, are crucial for healthy
regulation of hormones throughout the body. They are also key to the health of
your cell membranes. Choose a supplement with a balance of omega-3 and omega-6
fatty acids, and make sure you’re buying a supplement that has been screened
for toxins.
Women: This is the most important supplement after the prenatal
multivitamin. Ideally, women should take EFAs for at least three months before
they conceive to allow time for them to be fully incorporated into all the
tissues.
EFAs help ensure that follicles have all the resources they need. They
are key to cell membranes and growth in the ovaries. They help form body
tissue, including tissue in eggs and in a developing fetus, and are essential
for brain development in the fetus. Fish oils, a prime source of EFAs, are
natural anticoagulants (clot-busters) and so may be particularly useful to
anyone who has had recurrent miscarriages. (Use with caution, however, when
combining with other blood thinners.) EFAs have been shown to improve
endometriosis and therefore fertility.
Adding a plant source of EFAs to your intake, such as evening primrose
oil, which is chockablock with omega-6 fatty acids, can help with PMS symptoms.
Men: EFAs are necessary to the production of healthy sperm. They
improve sperm membranes and protect sperm from oxidative stress. Inadequate
intake of EFAs has been linked to poor sperm quality, abnormal sperm, poor
motility, and low sperm count, largely because of their role in membrane
structure.
EAT IT! GOOD SOURCES OF EFAs Omega-3 Fatty Acid sFatty fish (salmon, herring, sardines, mackerel)Walnuts Flaxseed sEggs (especially those from chickens that have been fed greens rather than corn) Grass-fed beef (as opposed to standard grain-fed beef)Dairy from grass-fed cows Omega-6 Fatty Acids Flaxseeds and flaxseed oil Hempseeds and hempseed oil Grapeseed oil Pumpkin seeds Sunflower seeds (raw) Pine nuts Pistachios Olives Olive oil Black currant seed oil Evening primrose oilChicken
Coenzyme Q10 (CoQ10)
This antioxidant is in every cell in the human body. It promotes good
blood circulation, so much of the research on CoQ10 looks at heart disease. But
good blood flow is important to fertility as well. The body also uses CoQ10 as
it produces energy at the cellular level. CoQ10 is difficult to get in
significant amounts from food, so we recommend a supplement if you want to
boost your levels of this nutrient.
Women: CoQ10 improves pelvic blood flow, especially to the uterus, so
it is particularly helpful in phase 1 of a woman’s cycle. Studies have shown
that women taking CoQ10 had higher fertilization rates in IVF with
intracytoplasmic sperm injection (ICSI) than women who weren’t taking the
supplement. Research links CoQ10 deficiency with miscarriage.
Men: CoQ10 has been proven to be beneficial in treating male
infertility. It is found in seminal fluid, where it helps protect sperm from
damage and improves motility. Studies have shown that use of a CoQ10 supplement
can increase sperm count and motility.
L-arginine
L-arginine is an amino acid that helps improve blood flow to the
pelvis. It has been shown to help fertility in both men and women. L-arginine
is found in protein-rich foods, so count this as one of the good reasons to get
sufficient protein in your diet. It’s also a good excuse to eat more chocolate.
People who have the herpes virus, including cold sores, should not supplement
with L-arginine because it could stimulate an attack.
Women: According to at least one study, women diagnosed with
infertility who take L-arginine can significantly increase their odds of
getting pregnant. Another study showed improved IVF outcomes when women classified
as “poor responders” to fertility drugs took L-arginine.
Men: L-arginine is essential for sperm production, formation, and
maturation. The head of the sperm contains high levels. L-arginine has been
shown to improve sperm count, quality, and motility, although it is less
beneficial when the initial sperm count is extremely low (less than 10 million
per ml).
EAT IT! GOOD SOURCES OF L-ARGININE Peanuts Walnuts Brazil nuts Legumes Chickpeas Coconut DairyPork and beef Chicken and turkey Seafood Grains (especially oats and wheat) Chocolate
L-carnitine
This amino acid is an antioxidant that helps your cells produce energy.
Research has shown that the use of L-carnitine supplements increases success
rates in both natural conception and intrauterine insemination (IUI).
Women: L-carnitine is not an important fertility supplement for women.
Men: L-carnitine is essential for proper maturation and functioning of
sperm. It is secreted in the epididymis, where its antioxidant properties help
protect sperm from damage. Supplementing with L-carnitine can improve sperm
count, quality, and motility in men with documented deficiencies in those
areas. In fact, the best results are seen in those with the lowest motility to
begin with. Supplements can bring motility up to normal. The higher the level
of L-carnitine in the sperm, the higher the sperm count will be and the more
motile the sperm. With a deficiency of L-carnitine, sperm development,
function, and motility are all drastically reduced.
EAT IT! GOOD SOURCES OF L-CARNITINE Meat Dairy
N-acetyl cysteine (NAC)
This antioxidant reduces inflammatory reactions. No food supplies NAC
directly, but the body makes NAC from protein, and you can take NAC in
supplement form.
Women: If there’s inflammation of the endometrium, it can’t support
implantation and maintain a healthy embryo. NAC can help prevent this problem.
Men: NAC can improve the sperm membrane, protect sperm from oxidative
damage, and help increase sperm count.
Glutathione
Glutathione is another useful antioxidant. It isn’t found directly in
any foods, nor is it absorbed well from supplements. The body uses NAC to make
glutathione. It can also be made from substances in undenatured, bioactive whey
protein. Consider using either NAC or whey as your glutathione supplement.
Eating the foods listed also will help your body boost glutathione levels.
Women: Studies have shown lower glutathione levels in women who
experience recurrent, very early miscarriages.
EAT IT! GOOD SOURCES OF GLUTATHIONE Asparagus Garlic Spinach Broccoli AvocadosWhey protein (must be undenatured)
Men: Glutathione helps ensure properly formed sperm. It’s been proven
beneficial in treating male infertility.
Royal Jelly
Royal jelly is what bees in a colony feed to their queen to help her
produce hundreds of eggs a day. Think of it as the bee equivalent of a
fertility drug. Royal jelly supplements contain a complex blend of amino acids,
vitamins, enzymes, EFAs, and sterols (which are a component of hormones). Royal
jelly should not be used by anyone with an allergy to bee stings or any bee
products.
Women: Studies have shown that royal jelly can positively affect
menstrual irregularities, improving fertility compromised by unpredictable
cycles.
Men: Research has shown that royal jelly can increase sperm production.
Chlorophyll
Chlorophyll, the basis of all plant life, can arrest the growth and
development of unfriendly bacteria, and it can build up red blood cells. In
severely anemic animals, studies have shown that red blood cell counts return
to normal after just four or five days of chlorophyll supplementation. The high
magnesium content in chlorophyll also boosts enzymes that restore the sex
hormones. In fact, American farmers have been known to give their cows
wheatgrass to restore fertility.
You get chlorophyll whenever you eat green vegetables, but a liquid
chlorophyll supplement (available at health food stores) provides much more
than you could ever eat, because it is so concentrated. Better still, if you
can manage it, drink a shot glass of juiced wheatgrass each day. That is one of
the best sources of living chlorophyll. Other cereal grasses such as barley
grass and rye grass will give you the same benefits.
EAT IT! GOOD SOURCES OF CHLOROPHYLL Green vegetables Wheatgrass juice (or barley grass or rye grass juice)
Women: Chlorophyll helps build up the uterine lining.
Men: Chlorophyll is not an important fertility supplement for men.
Para-aminobenzoic Acid (PABA)
PABA has been proven to correct certain aspects of autoimmune
conditions that can affect fertility. People with autoimmune issues should
consider supplements.
EAT IT! GOOD SOURCES OF
PABAEggsRiceWheat germWheat branMolassesOrgan meatsLeafy green vegetables
CHOOSE YOUR SUPPLEMENTS WISELY
Please don’t go overboard, gobbling up handfuls of supplements with
every meal. You can get too much of a good thing. High doses of nutrients can
stress your body, throwing it out of balance, even if the doses are not high
enough to be toxic. Remember that a healthy, organic diet will supply most
people with what their bodies need. A balanced diet with five to eight servings
of fruits and vegetables a day will provide plenty of antioxidants. If you are
eating well, taking a multivitamin, and supplementing with omega-3 fatty acids,
you can rest assured you are well nourished for optimal fertility. Your
fertility type will suggest which, if any, additional supplements might make a
good addition to your regimen.
For optimal pre-conception nourishment, look for a prenatal vitamin and
mineral supplement with all the components. Depending on what you find, there
may be a few other ingredients in there, too, which is usually fine. Don’t
expect to find anything that matches exactly all of our recommended doses.
Consider our recommendations as guidelines. If your supplement has a little
less than we recommend, remember that you are getting nutrients from your diet,
too. If it has a little more, remember that as long as you don’t take really
large doses, a little more of a good thing won’t hurt you.
Select a supplement meant to be taken three times a day, usually with a
meal. A once-a-day formula may seem more convenient, but it will dump an
excessively high amount of the active ingredients into your system all at once.
As a result, some are not absorbed, and some won’t be there when you need them.
(Plus, it’s sure to be a really big pill to swallow.) Take your vitamins with
food to avoid getting an upset stomach and to facilitate the absorption of
fat-soluble vitamins such as D and E.
Buy supplements from a reputable health food store or ask your doctor
for recommendations. Health care providers have access to vitamins that are not
available in stores and are generally of high quality.
The Food and Drug Administration (FDA) lays down guidelines for the
manufacture of vitamins and herbal products called good manufacturing practice
(GMP). Good vitamin manufacturers abide by these guidelines. Dietary
supplements are not officially monitored, and there’s a risk that what they
actually contain varies from what’s listed on the labels. Supplements should be
tested for toxic substances, such as lead or mercury, and other kinds of
contamination. Contact the labs that make the supplements and ask them about
GMP, how they test their products, and what they test them for. A reliable
company will be able to answer your questions. Another option is to consult
ConsumerLab.com, an organization that tests vitamins. You need to purchase a
membership to have access to its findings, but you may find its seal of
approval on some labels.
And, of course, you should always read the labels. Ingredients for
supplements should be from natural sources whenever possible. Look for
notification of testing for contamination or toxins. Look for hypoallergenic
products if you have sensitivity issues (avoid wheat, yeast, and corn). And
make sure you’re using a fresh product. Use it before the expiration date, and
if there is no expiration date, buy something else.
If you see an herbalist, show him or her any supplements you take. The
herbalist can tell you if there’s any overlap between your supplements and your
herbs and help you adjust as necessary.
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