Analgesics - Calcium, Vitamin

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Analgesics

ANALGESICS Vitamins

IN A PERFECT WORLD, we'd get all the nutrients we need on our dinner plates. In our world, we don't even come close: Less than one-fourth of us eat five servings a day of fruits and vegetables, the minimum recommended by the American Heart Association. Factor in a national fondness for refined flour and sugar and we're pretty much guaranteed to fall short of the nutritional mark. Even "enriched" flour is augmented with only some of the nutrients (the B vitamins) that were lost in the refining process, while refined sugar contains no vitamins or minerals at all.

Enter supplements. They're convenient, they're affordable, and they're everywhere. That's the problem. Every week we hear about a must-have that can make us livelier, leaner, lovelier, or happier--if we took them all, we'd rattle! What to do? The short answer: Take five. It's a nice odd number--and about the maximum number of supplements that most people feel comfortable taking.

We've divided the 21 most vital options into two menus: Our "multi-taskers" are supplements that benefit everyone, while the "specialists" address specific needs or conditions. What you need depends on who you are and how you spend your time. Do you live to work or live to work out? Are you a party animal or a couch potato--or a bit of both? Choose two or three from each menu to create your own custom blend. You can follow one of the four lifestyle-based plans here, or order "a la carte.

the party animal

Are you the convivial sort, always ready to break bread or lift a glass with good friends? To counteract the possible ill effects of your celebratory lifestyle, make sure to take the following five supplements (even if you're swallowing them along with the hors d'oeuvres):

vitamin C

reduces symptoms of hangover and counteracts the effects of staying out late. p.84

carnitine

counters the effects of alcohol and a high-fat diet. p.88

coenzyme Q 10

helps maintain energy throughout the body, preventing fatigue, p.87

omega3 fatty acids

thin the blood, lowering the risk of heart disease, while promoting immune function and skin repair, p. 85

garlic

helps control cholesterol that can result from consuming too many fatty and sugary foods, p.88

the couch potato

You may be lost in a good book or glued to the tube; you may be recovering from the flu or stuck at your desk. But sitting for long periods can lead to weight gain and heart disease, especially when there's too much nibbling of unhealthy snacks. To counteract a sedentary lifestyle, consider these five supplements:

omega-3 fatty acids deliver oxygen to cells to lessen feelings of sluggishness. p.85

bioflavonoids strengthen capillary walls to reduce the risk of blood clots from excess sitting. p.87

garlic lowers glucose, and it thins, the blood, which also reduces the risk of clots. p.88

folic acid helps prevent cardiac disease and lessens mild depression due to lack of exercise. p.84

chromium steadies blood-sugar levels, preventing the munchies. p. 85

multi-taskers

These 10 options are the nutritional heavyweights, offering the most benefits for the most people. Pick at least two from this list.

Vitamin b complex helps convert food into energy; keeps the nervous system and brain functioning; aids stress relief; maintains healthy skin, eyes, and hair; promotes muscle tone in the gastrointestinal tract; and supports the immune system.

BEST DOSE: 50-300 mg daily. Formulas of B-complex provide all the B vitamins in the correct proportions. The B's are water-soluble and pass through the body quickly, so take them in a time-released formula or in divided doses to ensure a steady reserve.

ALERT! Your need for B increases when you perspire; drink alcohol; or take diuretics, antibiotics, sleep aids, or estrogen.

folic acid(aka folate) normalizes cells in the cervix; helps prevent mood disorders and depression; reduces heart-damaging amino acids in the blood; and helps maintain digestive function.

BEST DOSE: 400-1,000 mcg daily (pregnant women, 600 mcg; breast-feeding women, 500 mcg). Folic acid is one of the B vitamins, so if you opt to take a B-complex, you're probably already getting 400 mcg.

ALERT! Synthetic hormone replacement therapy depletes folate, and drugs for arthritis and cholesterol may interfere with its metabolism. (Also: Taking more than 400 mcg can mask a vitamin [B.sub.12] deficiency; add [B.sub.12] if you take lots of folk acid.)

vitamin c is a powerful antioxidant that slows aging; aids tissue repair; enhances immunity; helps you handle stress; maintains healthy gums; activates folic acid; and increases iron absorption.

BEST DOSE: 500-3,000 mg daily. Our bodies don't make vitamin C, so we need outside sources. Ester-C is the preferred form: It's nonacidic, enters the blood faster, and stays in tissues longer (combine it with bioflavonoids for greater effect). Vitamin C rapidly flushes away in urine, so take it in a time-released formula or in divided doses with food. Add extra if you're on anticoagulants, analgesics, corticosteroids, or oral contraceptives; or if you're undergoing surgery.

BEST DOSE: 200-800 IU daily. If you have high blood pressure, start with 100 IU and increase slowly to a maximum 400 IU. Natural vitamin E is more absorbable than its synthetic form, DL-alpha tocepherol; your supplement should contain beta, delta, gamma, D-alpha (no "L"), or "mixed" tocopherols. For higher amounts, take divided doses with meals that include a small amount of fat.

ALERT! People on blood-thinning medications should talk to their doctor before taking vitamin E.

calcium is necessary for strong bones and teeth; keeps gums healthy; aids in maintaining a regular heartbeat; is necessary for muscle growth and contraction; helps the transmission of nerve impulses; treats high blood pressure; promotes sound sleep; and is essential in blood clotting.

BEST DOSE: 1,000 mg daily. Calcium citrate is the most absorbable form, though calcium carbonate and calcium lactate also absorb well. To get the most benefit, take it in small doses throughout the day in liquid, tablet, or chewable form. Get 15 minutes a day of sunlight: This allows your body to manufacture vitamin D, which is necessary for calcium absorption; otherwise, supplement with 200 to 400 IU of vitamin D. Take calcium in a 2-1 ratio with magnesium.

BEST DOSE: 300-500 mg daily. Take chelated magnesium with meals for greater absorption. If you also take calcium, supplement with half the amount of magnesium (aim for a 2-1 ratio of calcium to magnesium, depending on your diet).

ALERT! Overdosing causes diarrhea. Lower your dose when taking magnesium laxatives or antacids. Interactions may occur with cholesterol drugs. Diuretics deplete magnesium.

chromium enhances insulin; can increase good cholesterol; and supports immunity. Since chromium helps metabolize and control blood glucose, it may lessen the desire to snack triggered by low blood sugar.

Analgesics, Vitamin, Calcium, Manesium, B Complex, Omega.