Tips for Taking Supplements

Y'all, there are a whole lot of supplements out there. And let me just be real honest and let you know that not all supplements are created equally. So I wanted to take a little time and share some tips for taking supplements and hopefully make supplements a little easier to understand. 

• Partner with quality-.Use supplements with optimal, not exaggerated or deficient, levels of nutrients by buying them from a reputable source. 
• Dose diligence. All products provide dose recommendations. Maximal benefit comes from the consistent use of a variety of specific and complementary supplements. When first starting a program, some individuals may choose to start with a lower dose and work up. The basic recommendations may be adequate or even excessive for a healthy person who has implemented a healthy diet, lifestyle, and regular supplementation program. However, someone with longstanding health issues may require an extensive regimen that may include consumption beyond label recommendations.
• Start slowly. Over the course of the first week, start with a few supplements at lower doses and then add from there. This will support awareness of how individual supplements make you feel. Gradually add others and increase doses of each supplement. Synergy between supplements coupled with using the proper therapeutic dose is generally required to achieve optimal benefit. Most supplements can be taken at the same time. 
• Time it right. Did you know that most people do better taking supplements with food while digestive processes are in action? Use on an empty stomach, with the exception of bedtime, can trigger nausea. Just a few bites of food can be enough. Think half a banana. You'll want to avoid taking with tea, coffee, soda, or even some dairy products as this can interfere with absorption. Dinner and bedtime are also excellent times of day as the body's repair mode and hormone secretions are at their highest capacity while sleeping. Most products recommend dividing doses, say two or three times during the day. Spreading consumption over the course of the day maximizes absorption. 
• Make it a habit. Consider targeting two set times per day to establish routine or ritual for basic daily nutrition habits. This is what most people can handle and remember. (Thanks mom brain!) Add additional times for other supplemental needs. In the beginning, or as needed, place reminders in line of sight or set alarms. 
• Be practical. Keep your supplements in locations that provide easy access. Keeping them out on kitchen or bathroom counters creates visibility and supports routine use. Many people find it useful to purchase some kind of pill box or container that allows a week's worth of supplements to be pre-counted and organized for each day. This way consumption can be accomplished quickly or supplements can be placed in a pocket or small container to consume later. 
• Stay the course. Most people experience an increased sense of well being when beginning a supplementation program. Some individuals are an exception and feel worse before starting to feel better. A few common causes of discomfort are the elimination of microbes or dealing with chronic illness or disease. In Lyme disease treatment, this phenomenon is referred to as a Herxheimer reaction, but it can occur with any microbial infection. If a new symptom occurs that can be specifically defined as a side effect to a particular supplement (such as nausea after taking a certain supplement), consider first if it was taken with food. If an exacerbation of symptoms occur, reduce the dose of supplements until symptoms ease and then gradually increase the dose again over time. If adverse reactions occur that seem beyond these parameters, consider discontinuing use until issues can be addressed or a more suitable choice can be made. 
• Make supplements part of your lifestyle. Supplements to support general health can be continued indefinitely and are an excellent component of a healthy lifestyle. Supplements that support immune function, reduce inflammation, and provide antimicrobial properties should be continued at the higher doses until symptoms subside, when doses may be reduced or supplements discontinued completely. Rotate different supplements over time as needed. Consider intermittent programs to maintain health results. For example, engage in a quarterly detox program for the duration of fourteen to thirty days as a complementary commitment to a basic daily routine. 
• Take them along. When you travel, take your supplements with you. Get a pill box that contains specific, marked sections for different times of the day. Most allow for a week's worth of doses. Plastic baggies can hold capsules for single use or to contain individual products. Use a permanent maker to label the baggies "am" or "pm" or identify the product contained. 
• Store them right. Keep supplements out of windowsills or away from other sources of bright light. Store in dark or opaque bottles away from microwaves and other electromagnetic sources.

Am I missing anything? Got your own tips? Share them with us! Because when you know better, you do better!

XXOO!