Many Americans take over the counter supplements on a daily basis for everything from calcium to multi-vitamins. The problem is do they work? Is your body absorbing the actual pill or tablet that you are taking? Is it the correct dosage for you? Are you taking to many supplements and they have interactions with one another? These are all legitimate questions that deserve to have answers. Most individuals who take supplements tend to eat healthier on average as well. A new study from the National Institutes of Health found that vitamin users may be overloading on minerals like magnesium, zinc, and iron which can cause health issues.
The problem with most tablets and pills is that they are not absorbed properly into the body. Many of these supplements contain binders and fillers such as carnuba wax, which are not readily absorbed by the body. One of the best modalities of delivery for supplements is sublingual or liposomal. This means that they are absorbed in the mouth or under the tongue and have a high success rate as far as delivery. The next best method would be a liquid or powder form that converts to liquid, this method also has a very successful delivery rate. Next in line would be gel capsules and lastly would be tablet form. In tablet form, you are lucky if your body absorbs 10% of the supplement and the rest is excreted from the body.
People who take supplements may be the ones who need them the least. If your already eating healthy and taking supplements, you may be getting to many minerals in your diet. Doctors are most concerned with calcium and iron levels the most. Serious health problems can occur from high levels of iron and also liver damage. As individuals age they tend to use more and more supplements especially calcium. High dosages of calcium can result in kidney stones. The normal dosage of calcium is 800 to 1000 mg for individuals under the age of 50. In people over 50, dosage should be between 1,000 and 1,200 mgs of calcium. Men over the age of 19 and women over the age of 51 only need 8mg of iron daily. Another factor to calcium is that it is hard to absorb. Calcium supplements should contain magnesium and Vitamin D in order to be absorbed effectively. The breakdown should be 60/40 Calcium to Magnesium and 400 to 800mg of Vitamin D should be included. It is always best to talk to your doctor before taking any supplement especially if you are taking any medications to make sure there is no interactions between the two.