Weight Loss Supplements - Some Basic Facts

The weight loss supplements industry has become extremely huge and these supplements are widely used by a vast number of individuals all over the world. It is every person's dream to be able to lose weight in a short period of time. Some of us have already used these pills and tonics as a quick fix method and are enjoying their positive results. But before starting to consume them on a regular basis, we need to keep some things in mind.

Here are some basic facts about weight loss supplements and pills that can be used as a reference to look up on before we start using them:

THEY DO INDEED CONTAIN BENEFICIAL QUALITIES

Weight loss and dietary supplements are so famous for their ability of delivering quick results because they contain ingredients that are capable of improving your metabolism rates. A productive body is a healthy body and supplements are helpful in this aspect as they contain energizing properties.

Another great quality is that these supplements can target the fat cells in your body and reduce them by melting and burning them up.

THEY AID IN LOSING WEIGHT

Just because they work quickly, doesn't mean you should stop eating and drinking and concentrate all your efforts solely on taking supplements for weight loss. They do actually help you in achieving your objectives and goals of losing weight. But you should still practice some light exercises such as stretching and the occasional brisk walk or jog. After all, your body needs to move about to maintain its health and flexibility.

POSSIBILITY OF SIDE EFFECTS

In addition to certain drugs and chemicals, dietary pills and supplements contain natural supplements and vitamins in their ingredients. As it is with every drug, pill, or tonic, or supplement, side effects are always a possibility. You may be unfortunate to experience them or you may avoid them and simply continue their usage.

Yes, they do provide the benefits they claim, but not all people are alike and different individuals can experience different effects by using the exact same dietary supplement or weight loss pill. This is why it is a possibility that some of you may experience side effects and irregularities with their usage and intake.

Therefore, it is highly recommended to always consult your doctor or nutritional specialist before you start consuming any weight loss or dietary supplements. If they give you the green signal, you can go ahead and start using them.

Before starting the use of any weight loss or dietary supplements, it's always advisable to first consult your doctor or nutritional expert.

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Over the counter and Herbal supplements for Weight watchers

Excessive weight is huge problem and many people are dealing with that. The main reason for that is unhealthy lifestyle and dietary habits. Both of wrong habits are not only making us obese and lethargic but also inviting so many issues because obesity is not a single problem as it takes several issues with it. There are several ideas to keep your weight control as if you can try dietary supplements and follow healthy lifestyle and manage your weight but along with that if you would give chance to herbs for weight loss then give power to whole process.

Prepare Remedy with curry Powder- When you are full but not satisfied then you want to eat more food. So, your food must be complete meal like it should have all the tastes like sweet, salty, sour, pungent and astringent. So, that no desire would be left by the body and you would be satisfied to have complete meal. Also, this is way to make your body stop eating more. Curry powder is single product that has all of such tastes and adding that to your food would help you in feeling full. You can even sprinkle that to your soups or salad because it also help in proper digestion of food and melt the excessive fat.

Here's Remedy- Take 2 spoons of turmeric power, 5 spoons of coriander seeds, 1 bay leaf, 1 spoon of fenugreek seeds, ½ spoons of mustard seeds, ½ spoons of cumin seeds, 5 cloves and 1 cinnamon stick. Now, combine all the ingredients but not turmeric powder and blend it well for getting a fine mixture. Add turmeric to this mixture of spices. This mixture is curry power which can be added to your curries graves or other dishes. This one from the herbs for weight loss would be great for your taste and health as well.

Aloe Vera Juice as remedy- Aloe Vera is wonder herb and is loaded with several health benefits. It is also known as wonder herbs for weight loss. It is a natural antioxidant and regularly consuming aloe Vera juice helps to empower the metabolic system and cut down the body fat. It detoxifies the system and cleanses the digestive system. But you need to keep a thing under consideration that Aloe Vera has laxative effect so the amount of intake should be controlled or prescribed as per your condition.

Here's Remedy- Take 30 g of aloe Vera juice, 3 g of turmeric powder,1/2 glass warm water, 3 g of cumin seeds powder, guduchi 3g and haritaki 3 g. Now, mix aloe Vera juice along with other herbs in a glass of warm water. Drinking this mixture in morning with empty stomach would prove great for you but remember after having this you should not take anything for next one hour.

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Protein Supplements for Weight Loss

Protein Supplements for Weight Loss is effective because it is a thermogenic food source. It burns many calories after you eat it.

Your metabolism will stay high all day which equates to weight loss.

It also means that you will feel full longer that you will tend to eat fewer snacks after your main meal.

The process that starts building more muscles in your body is called protein synthesis. Therefore protein supplements for weight loss helps a lot because more protein will make you keep the muscle mass that you already have and help you build more muscle. It is known that the more muscle you have, the more calories your body burns, that equates weight loss.

Always add exercise and strength training to the consumption of protein supplements that will result in more weight loss.

Whey protein is one of the supplements that are available in food stores. You can add it t o a shake and can even incorporate it in your cooking.

It is low in lactose. For lactose-intolerant people soy protein based protein supplements are an option because it is a plant-based protein.

Depending on weight and overall health, an adult needs 40 to 60 grams of protein a day. An average woman should aim for 20 grams of protein supplements for weight loss on a daily basis.

If you plan to add extra protein in your diet check with your doctor first especially if you have a kidney or a liver disease.

Remember not to depend on protein supplements alone for your daily diet. The nutritional benefits of whole healthy foods such as fruits, vegetables, lean sources of protein, whole grains, and regular physical exercise should be included daily. Burning more calories than you take in translates to losing weight.

Protein supplements for weight loss vary in protein that it contains from 100 per cent protein to a very low percentage of protein in it. Therefore, it is advisable to read the labels before buying the supplement product.

When adding extra protein to your meal, choose protein that is rich in nutrient but lower in saturated fat contents. For example you can add seafood that is rich in omega-3 besides being rich in protein. Add food that is rich in fiber as well as protein such as nuts. Calories still count, therefore make good protein choices.

Find out how much protein the food that you plan to eat contains. You will then have an idea of the total amount of protein that your meal provides.

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Fiber Supplements Weight Loss

When one wants to lose weight controlling hunger is an effective way to lose the extra weight. The feeling of being full or feeling of satiety will help one to resist eating the extra food that will result in unwanted weight gain.

Food high in fiber has the ability to fill you up without adding extra calories to your diet.  Fruits high in fiber that require a longer time to chew give you time to think that it is time to stop eating because you had enough to eat.

It therefore makes sense that we can learn to lose weight by adding high fiber food to our diet because we know that fiber supplements weight loss.

A good example is by comparing eating an apple fruit, eating apple sauce, or drinking apple juice. People who chose to munch an apple fruit that has a higher fiber content felt fuller than going for the sauce or the juice.

Chewing also results in producing stomach juices that help fill one's stomach. This results in ingesting fewer calories for the reason that fiber supplements weight loss.

Eating high fiber cereals regularly, for breakfast to start the day, helps in weight loss.

People who eat 25 grams to 45 grams of fiber daily are less likely to feel hungry when on a diet to lose weight. People who eat less fiber lose less weight than those who eat more fiber daily.

Dietary fiber is fiber that comes naturally in foods like the fiber that you get from eating an apple fruit.

Packaged food may have fiber added to it to increase its fiber content. These fibers are called functional fibers.

Natural source of fiber is better for weight loss because they likely to have less calories than packaged high fiber foods. In both ways the additional fiber supplements weight loss, but natural is better than functional sources.

It is suggested to eat a wide variety of fiber from natural sources such as vegetables, legumes, nuts, fruits and other high-fiber food because it also helps in reducing the risks in other health conditions such as diabetes. Nuts and seeds should be eaten in smaller portion because they are high in calories.

Fiber besides helping one in losing weight also helps in preventing constipation. Fiber is present in natural foods but can also be obtained by using certain supplements.

One such supplement, Glucomannan is available in pill form. There are specific recommended does of Glucomannan to be taken for a specific number of days that have been shown to be effective in increasing the feeling of fullness. This feeling of fullness help stop or decrease overeating and snacking that leads to gaining weight.

For people that find it difficult to swallow pills there are fiber supplements in the form of gums (gummies) or in the form of tablets that are chewable.

Consulting a health care professional before using alternative medications or supplements is always a good practice.

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How To Choose and Use Protein Supplements

If you are one of the millions of people who workout everyday trying to achieve that perfect body, then you have most certainly heard about the positive effects of protein.  Getting a healthy dose of protein everyday will give you the energy you need to have a successful workout, and it will replenish your burned out muscles.  However, it is very difficult to consume enough healthy protein just by the food you eat.  It takes adding more protein to your diet by consuming either protein shakes or some form of protein supplements.  Using protein supplements in conjunction with your workout routine can greatly increase the effectiveness of your workouts and give your body the nutrients it needs.  This article will help those who are looking to use protein shakes or supplements.

Step 1

Consult a physician.  Even though protein supplements are some of the most natural workout supplements on the market, it is still important to consult a physician before taking them.  There might be other ingredients that you could be allergic too or that cause other health complications.

Step 2

Know what form of protein to get.  Buying protein supplements might sound pretty simple, but it can actually be very confusing.  You will find yourself in the nutrition store looking through all the different types on the shelf and not knowing where to start.  You can get anything from the most basic protein powder all the way up to a hybrid of protein and many other supplements.  Figure out what you are looking for and this will help you find the type of supplement to get.

Step 3

Visit the store and talk to an associate.  Once you actually decide to go and look through a nutrient store for a form of protein, talk to the representative that works there.  They are usually very informed on all the different products and can help you find exactly what you are looking for. 

Step 4

Begin usage.  After you have found and bought the protein that you are looking for you should begin to use it as described on the label.  It is important to keep up with the routine, to ensure that you get the full effect of the nutrients and protein.  Altering the dosage or usage can reduce the results. 

Using a protein supplement can be a great way to increase the effectiveness of your workouts and help your muscles replenish themselves.  Be sure to follow some of these steps before beginning a protein supplement. 

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Choosing a Thyroid Supplement

If you're researching thyroid supplements, you most likely suspect, or have received a diagnosis of, hypothyroidism. This is a condition where the thyroid produces too few hormones to maintain proper metabolism. It is more common in older women than in men and may initially cause few symptoms. Over time however, hypothyroidism can cause intolerance of cold, elevated cholesterol, weight gain, stiffness, constipation, depression, and dry skin and nails. While there is no cure for hypothyroidism, it can be successfully managed with thyroid supplements. Follow these five steps to learn how to start your own treatment course.

1. Determine if you really need a thyroid supplement. You may suspect hypothyroidism if you are experiencing unexplained fatigue or any of the above symptoms. Your doctor can perform a thyroid function test to determine if you have the condition. Thyroid health disorders can be tricky to diagnose, so if you are dissatisfied with the results, seek a second opinion or consider visiting a thyroidologist, a doctor who specializes in thyroid care.
2. Consider your mainstream thyroid treatment options. Most doctors recommend synthetic hormone supplements. These are available only by prescription and are taken either orally or by injection.  Possible side effects include appetite changes, irregular menstruation, nausea, vomiting, and headache. In many cases, these symptoms can be alleviated by adjusting the dosage of your medication.
3. Consider natural thyroid hormones. Hypothyroidism used to be treated with hormones originating from pigs or cows. Some people do better on natural hormones since they tend to be absorbed more easily than synthetic ones. Natural hormones can cause the same side effects as the synthetic version and studies have not shown one to be more effective than the other. Ask your doctor about natural supplements if you'd like to try this route.
4. Determine the correct way to take your medication. It's important to take your supplements at the correct time, usually once a day. Do not double up on doses if you forget one; just return to your normal dosing schedule. Check with your pharmacist or read the package label to see if your medication requires refrigeration. Try to take it on an empty stomach to enhance absorption and be sure to tell your doctor about any other medications you are taking. If you experience side effects, contact your doctor. She may wish to adjust your dosage. Although it is rare, high dosages of these supplements can trigger the symptoms of hyperthyroidism, a condition where there is too much thyroid hormone in the body. These symptoms include fast heart beat, trouble sleeping, muscle weakness and anxiety.
5. Choose over-the-counter supplements to enhance your treatment. You may choose to treat your hypothyroidism with over-the-counter supplements in addition to the hormone supplements your doctor prescribed. These OTC versions do not contain hormones, so they cannot replace your prescription medication. Taking a good multivitamin each day will help your thyroid function at an optimal level. Since some supplements, such as calcium and iron, can interfere with your thyroid medication, it's important to seek the guidance of your doctor when considering additional supplements. Instead of pills, you could also try optimizing your diet to include more fruits, vegetables, whole grains, lean meats and fish.

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Choosing a Glucosamine Supplement

Glucosamine builds the "cushion" in our joints and has been found to rebuild damaged joints, restore function and reduce pain in arthritic joints. While it is often expensive, when compared to the risk of pain medications geared towards bone pain, plus the expense and loss of enjoyment of life due to impaired functioning, many people are content to spend a couple dollars a day for glucosamine supplements.
Many with arthritis or bone-related pain report increase in function and decreased pain when using a glucosamine supplement. For some, it restores the actual damaged joint cartilage, while for others it reduces the need for pain medications. Some report that it restores function. Here's how to tell if this joint pain treatment is right for you, and how to choose glucosamine supplements.

1. Determine need. Glucosamine produces substances that act as a cushion when the joints move to stop bone rubbing against bone. The supplement has shown to be helpful for joint pain due to arthritis, injury to the joint or a reduction of the joints' cushioning fluid. If your pain is not due in whole or in part to one of these reasons, glucosamine will not help you. Glucosamine will only work if the source of your pain is joint-related -- either due to osteoporosis, osteoarthritis, rheumatoid arthritis or a recent acute bone injury that impacts the joint or its surrounding fluid. It will not help tendon or muscle injuries and it will not rebuild bone, but it does rebuild cartilage. Glucosamine also has not shown value for those with joint or bone pain due to cancer. It will not remove bone spurs, but might prevent further development of new ones in the damaged joint. If you are unsure of the source of your pain, glucosamine might be worth trying, but generally the maladies glucosamine helps are conditions that should image on x-ray or MRI or could otherwise be objectively diagnosed by your doctor. If you are considering orthopedic surgery or are in pain, strongly consider a glucosamine supplement program to see if you can improve your functionality and endurance, as well as reduce pain levels. If you have the appropriate maladies, a glucosamine supplement can be added to your list of joint pain rememdies.
2. Determine accompanying supplements. Glucosamine works in tandem with collagen supplements for arthritis treatment and other joint pain issues, but it does not directly impact collagen production or maintenance. If your goal is for pain management other than arthritis pain, such as with bone injury that has inflammation extending into the joint or a direct joint injury, look for a combination supplement intended for this use, such as glucosamine, chondroitin and collagen tablets. If you are looking to address arthritis pain, specifically rheumatoid, the collagen dosages are more specific, such as dosages of 5 to 10 grams per day. While glucosamine does not help an injury to a bone, if the injury comes to impact a joint (such as how a back injury can put excessive stress on a knee joint or hip joint), then glucosamine can often help prevent the loss of the fluid in the over-burdened joint and lessen the wear and tear on the cartilage surrounding the bone injury.
   In some cases, glucosamine can rebuild injured joint tissue and restore the fluid in the joint. Sometimes the damage is too severe, but glucosamine can also reduce inflammation and work like an antioxidant. It is helpful to take select antioxidants to encourage this anti-inflammatory affect, as well as promote collagen formation to help build the tendons and muscles that support the injured or arthritic joint in tandem with the glucosamine.
   • Vitamin C makes collagen.
   • Lysine aids in collagen formation.
   • Alpha lipoic acid will "recycle" the vitamin C nutrients already in your body, thus boosting the effectiveness of the vitamin C working to form and sustain collagen and support the tendons, which in turn support the bone that is being rebuilt by the glucosamine. Alpha lipoic acid is also a great all-purpose antioxidant to reduce the swelling associated with bone pain or injury; it will remove toxins and improve the functionality of the fluid in the joint that is causing the pain. This fluid surrounds the cushioning that is made by glucosamine. Removing swelling from the joint can help reduce your reliance on over-the-counter or prescription anti-inflammatories and help you restore function, but do not stop or reduce your current prescribed medications without talking with your doctor.
3. Determine dosage. Glucosamine is used for only one purpose, so it primarily comes in dosages specific to arthritis relief and joint pain and repair. It comes in both a liquid and capsule form. If you are taking glucosamine for arthritic changes, joint pain or repair of a cartilage injury, you will want to consider the available glucosamine combinations that combine collagen and chondroitin. To work with repair of orthopedic injury, your orthopedic doctor or physical therapist may have specific dosages in mind. Some studies have used higher dosages, such as 1,500 mg per day for a brief initial course of treatment. Otherwise, dosages are determined by your weight (those over 200 pounds and/or athletes may want to take higher dosages) and whether or not you have rheumatoid arthritis.
   Yale Orthopedic surgeons have been recommending glucosamine and collagen supplements to try to avoid invasive surgery whenever possible. Brands such as "Schiff Joint Free Plus with Glucosamine, Chondroitin, MSM&Collagen Powder Dry Mix" contain adequate dosages for this purpose. If you experience any stomach upset, consider breaking your dosage into two separate dosages, one with breakfast and one with dinner. Any other higher dosage is best determined by your doctor, as it may be excessive and an unnecessary expense.
4. Select a price range. The glucosamine and collagen combinations are more expensive, but generally are considered worth the price since they are often highly effective in reducing pain and necessary medication while increasing function. You may end up spending as much as a few dollars a day. You will generally know if they help your arthritic pain within 6 weeks to three months. Some claim results within two weeks. If you are not seeing results within three months, glucosamine likely will not help you. Many who experience side effects have them within the first week.
   Numerous brands are available. Your doctor or pharmacist can likely recommend a brand they think is particularly helpful, and friends with arthritic conditions often have found effective brands via trial-and-error. Select a well known brand that you can reasonably afford to purchase for daily use without skimping on cost excessively or having to discontinue usage for long periods of time due to finances. Dosage concerns will likely determine the price range for you.
   If you find glucosamine too expensive, consider taking advantage of GNC "Discount Tuesdays" or Puritan Pride's bi-annual discount sales. Since the first few months are more of an evaluation period, try the best brand you can find to see if the product works for you. Afterward, you can experiment with a cheaper brand once you know how much money you care to allocate to this supplement, based on how helpful it is to you. While it is likely not covered by insurance, it is a safer alternative to long term pain medication use. 
5. Assess allergy, medication and lifestyle conflicts.
   • Shellfish allergies are especially a risk with a glucosamine supplement since it is derived from shellfish protein.
   • Some supplements capsules contain sugar, wheat, yeast, gluten, soy and salt, so if you are allergic to any of these you should review the vitamin bottle labels.
   • Glucosamine is at times a conflict with some blood pressure medications and diuretics; you may need a higher glucosamine dosage.
   • If you are pregnant or nursing, you should consult your doctor about glucosamine use.
   • Glucosamine can affect insulin levels so diabetics need to be closely watched by a doctor if they take glucosamine.
   • Patients on blood thinners should use chondroitin sulfate only if it is okay with their doctor.

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Learn About the Benefits of Fiber and Taking Supplements

Dietary fiber found in fruits and vegetables is considered the best form of fiber. Cereal fibers (bran, oats) and whole grains are the next best forms. What makes these better is that the fiber "scrubbing" action (along the inside of the colon) is better with the nutrients found in high fiber foods, rather than just from the fiber only. Both types of fiber are beneficial for digestive health, weight control, building muscle, enhancing your immune system, bone health and a host of other benefits. However, most people only get about half of the recommended 20 - 35 grams per day of dietary fiber, so supplementation is sometimes necessary. Fiber supplementation is also a great way to lose weight without losing muscle mass.

1. Determine the correct dosage based upon your own dietary deficiencies. If you are taking fiber for weight loss purposes, you might want to consider as high as 40 grams per day. You should attempt to divide the missing grams of fiber over the three meals per day, although some report supplementing heavier in the morning gives them the sensation of being "full" most of the day. If you have 5 to 10 grams of fiber rich foods per meal, and only a few grams prior to any exercise workout meal, then you greatly reduce the risk of disturbing your stomach by overdoing the fiber all at once.
2. Determine what form of supplements to take. Fiber comes in capsules, powders, oils and supplements. It is safe to take fiber supplements, even powders such as Metamucil, daily as long as you have adequate water or general fluid intake. Some doctors recommend psyllium seed powder or psyllium husks (which can be found in health food stores) over taking fiber as a capsule or tablet since it acts more like regular food and requires less product to attain good results. If this is not feasible, a few options are available via powders or mixes often found in health food stores, or chewable fiber supplements like FiberChoice or FiberWise drinks or bars. A vitamin capsule can be found in the form of chitosan, which is natural marine fiber derived from shellfish. SlenderLean and Herbalife both make fiber supplements, too. Fiber powders from health food stores generally also include pectin and other nutrients that aid in absorption, such as Now Foods "Apple Fiber Powder."  Rice bran powder and oils can be added as a supplement to your foods such as on your salads, and rice bran will sometimes show up in a multivitamin, but rarely in a significant level.
3. Determine what accompanying supplement or nutrient is needed. While powders like Metamucil, Benefiber, and FiberCon are specifically geared toward regularity, fiber can have many other benefits, and often come with another supplement geared towards the intended goal. Generally health food stores carry fiber with additional nutrients geared towards diet, cholesterol health, colon cleansing, weight loss, muscle gain, building your immunity, and the many other health benefits. So if you are thinking of using a fiber powder, you need to look at the accompanying ingredients and nutrients to discern if that powder will accomplish your goals. For example, secondary ingredients are sometimes found in fiber powders, such as green algae, pectin, calcium or beneficial bacterias. Generally, the advantage of the additional nutrient is listed on the label, such as helping to improve immunity, digestion, bowel health, or for weight management. For instance, beneficial bacterias and green algae are generally added to fibers geared toward improving immunity as these nutrients assist in this process. Calcium paired with fiber is beneficial for weight loss. Health food stores and vitamin stores like GNC sometimes carry the brand EAS "Myoplex" which has 6 grams of fiber and other nutrients and protein that emulate getting fiber from real food; it is intended for athletes and those looking to build muscle and get a high protein intake. The brand FiberChoice is designed for weight management since it helps you feel full. If you are supplementing based on nutritional lacks (such as a cancer patient who needs nourishment or someone who is generally unable to take in and process whole foods), Boost and Ensure nutritional drinks each have a version with fiber in it of about 3 grams. Colon cleansing fiber powders are generally labeled as such and are used to detox the system.
   Regardless of the form taken, it is mandatory that you drink lots of water with these supplements and in general during the day and with your other meals. Normally fiber found in foods such as fruit and vegetables would have a fair amount of water content with the fiber content. Since fiber requires water to perform its job, it will pull water from your system if you are not drinking enough of it, making you very uncomfortable.
4. Determine any medication or health condition conflicts. Fiber supplements can decrease the absorption of certain medications and alter the effect of medications that are balanced by your body's fluid levels (such as blood pressure medications). For this reason, take fiber supplements two to three hours before or after other medications. Some of the most serious medications that can be affected by fiber supplements include medicines for congestive heart failure and abnormal heart rhythms, aspirin, anti-seizure medications, lithium, and antibiotics used to treat urinary tract infections. While fiber can help diabetes, it will likely alter how insulin reacts in your body, so any fiber regimen should be designed with your diabetes doctor to work around your insulin treatment to maintain your blood sugar levels.  Also, if you take a great deal of fiber supplements, they can block the absorption of iron, calcium and other minerals. Because of this, some supplements also include these nutrients in an attempt to compensate.
   If you have allergies, be aware that some supplements contain starch, artificial colors, artificial flavors, preservatives, sodium, wheat, gluten, corn, soy, dairy or yeast. If you are allergic to shellfish, you may want to avoid the chitosan form of fiber.
5. Be on the lookout for side effects or contraindications. Reduce your dosage or stop your dosage if you already have or develop diarrhea, loose stools or abdominal pain. If you improve your fiber intake during only certain times of the year, such as when fresh fruit is available, remember to cut back on your fiber supplements accordingly. If you are pregnant or nursing, consult your doctor about whether or not using fiber supplements is a good idea. Fiber can cause dehydration until you find the right dosage. If you gain or lose weight, you may need to adjust your fiber intake accordingly.

As you've probably gleaned by now, you must have adequate fluid when taking these supplements. (Some supplements even warn that inadequate liquid may cause the fiber to swell in your throat and can cause choking.)  But as long as you are getting adequate hydration, fiber supplementation can contribute to a long, healthy (and regular!) life.

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How To Strengthen Your Immune System with Supplements

Perhaps the flu is wrecking havoc on your office or dorm, or you have a weakened immune system due to asthma, chronic disease or cancer treatments. Maybe you just want to have a stronger system. Here's how to strengthen your immune system with supplements.

1. Assess why your immunity is poor. If you know why you are frequently sick, such as you have heart or lung problems and take medications that leave you more susceptible to illness, or you have a known immune deficiency, then it is easier to establish a regimen to counteract the effects of your health and medication. But if you are constantly getting sick and you do not know why, it is important to see a doctor to rule out any underlying serious medical condition that may be impacting your immunity. However, if you are just trying to avoid getting that nasty cold that is going around your office but are otherwise in good health, you can likely proceed to supplement your immunity with select vitamins.
2. Select supplements geared toward your specific immunity need. Have you been exposed to an infectious sick person or are you just hoping to build up your immune system in general? When you get sick, do you always feel one symptom first, such as a sore throat, coughing or an upset stomach? This will give you a general guideline of what part of your system is the weakest, since it succumbed to the illness or showed evidence of being impaired by the illness first. While the following four supplements will help both fight off a recent exposure or limit the effects of illness, you can also reduce how badly you feel during an illness by assessing the specific weakness - for example, respiratory or digestive -  and lessen your immune risk by strengthening that specific aspect of your immunity. Here are some immune system supplements that may help you. 
   • For both the short term, to counteract germ exposure, and for long term immunity benefits, Vitamin C is a basic immunity supplement. Vitamin C has long been considered an important part of fighting a cold, but its proactive ability to prevent you from getting sick is also well established. For boosting your immunity, you should attempt to get Vitamin C in its purest form. Currently some nutritionists, who are working with cancer patients concerned about rebuilding their immunity while in chemotherapy, encourage getting vitamin C in high quantity from very fresh sources such as certain edible flowers.  This is why you will often see rose hips associated with Vitamin C due to the high C content.  (Wikipedia defines rose hips as "the aggregate fruit of the rose, a berry-like structure called a rose hip."   Essentially, high quantities of vitamin C concentrate in these berry-like structures, and it is viewed as a higher dosage of vitamin C that can be better tolerated for consumption.)  Purer, concentrated forms of vitamin C, such as rose hips or a form called C Ester (Ascorbyl Palmitate) are generally tolerated in much higher quantities in the system without side effects, so you can take more of it and derive more benefit. If when you are first exposed to illness, you take vitamin C regularly for the first several hours and then again the next day until the risk of your exposure is over, you most likely can avoid the cold or bug to which you were exposed.  Vitamin C also works as an antioxidant, allowing your body to purge itself of waste and bacteria. For any use of antioxidants with the intention of reducing the effects of a specific exposure to illness, drinking plenty of fluids and antioxidant use helps flush the system of the germs, hopefully before any take hold in your body. So, as you can see, vitamin C is good for general health care and is a must-have item! Vitamin C with rose hips is readily available at drugstores and C Ester is found at Vitamin Shoppe and other retailers.
   • Antioxidants generally help the body function better, including the immune system - directly and indirectly - by aiding the lungs, liver and kidneys to help blood, oxygen and nutrients to be able to reach the tissues of your muscles and organs, helping them function optimally. Alpha Lipoic Acid is considered the wonder antioxidant; it is even being considered in studies for the treatment of HIV/AIDS. It helps purge germs from your system; in studies, it has killed germs on contact in laboratory testing. You can also take Alpha Lipoic Acid in higher doses, meaning you can take a daily dose for your overall immune health, and an extra dose upon being exposed to any illness.
   • Acidophilus is best known as what makes yogurt good for you (the "good" bacteria in your system) but to really address immunity problems, you need to take it daily.  Best known for counteracting yeast infections in the system, studies show a direct correlation to Acidophilus and other probotics improving immunity.  While for some people eating yogurt is enough Acidophilus, if you prefer not to eat yogurt, Acidophilus is also available in pill form.  Acidophilus is especially worth considering if many of the times you get sick have a digestive system or gastrointestinal component. While it will likely not affect matters one way or another for an immediate expose to a specific illness or sick person, it will build your body's defense mechanism against bad bacteria by strengthening the good bacteria in your system. Recent studies indicate that yogurt is especially helpful to those on cortisone medications, such as asthmatics, to help them build immunity.  Nature's Made makes an Acidophilus pill without any yeast or gluten, which aids in its effectiveness for boosting the immune system.
   • Green tea has a dual immunity-building purpose of working as an antioxidant and to strengthen your system and rebuild healthier cells. It comes as a liquid or supplement pill form, and a concentrated liquid extract. White tea and red tea both have more antioxidant properties than green, but are lacking the cell rebuilding properties. Green tea supplements work as an antioxidant for concerns over a specific exposure, giving you both the benefit of the liquid to flush your system and the antioxidant to fight germs. It also works to strengthen red blood cells, helping those with chronic illnesses or immunity issues gain strength, even while undergoing chemotherapy. Green tea on a long-term basis replaces damaged cells with healthy ones. For example, the intestine replaces its cells once a year, so if you drank green tea in that time, you would build a healthier intestinal system over the course of the year, giving you a better ability to fight illness. Natrol makes a reasonably priced green tea supplement pill that is easy to swallow.
3. Equip yourself to take supplements immediately after exposure to sickness. Taking a daily pre-emptive supplement helps protect you from your daily exposures to illness, but it is helpful if you can take extra doses of Vitamin C and Alpha Lipoic Acid as close as possible to a specific exposure to limit the effects of the illness. This will not only help to prevent illness, but also create a healthy immune system. If you are able to, carry in your briefcase or bag an emergency vitamin pack of chewable vitamin C and follow up with Alpha Lipoic and a green tea, available in pre-made bags or even commercially sold teas if you are not at home.  Also wash your hands and don't touch your face - especially your eyes nose and mouth - after being exposed to crowds or a specific sick person, until you can adequately supplement your system to cope with the exposure. While not necessarily conducive to being carried around, powdered vitamin C is easy to stir into a drink, or even take a tiny pinch immediately after exposure to airborne illnesses. Yale dermatologist Dr. Nicholas Perricone, of Perricone skin care fame, stated in a documentary filmed at Yale Medical School that he had a lack of energy and immunity problems in college, but that taking Vitamin C, along with other supplements, completely changed his life. He states that now in his practice, he often takes a pinch of powdered C Ester Vitamin C between patients for a boost of energy and to counteract any illness he has been exposed to. Chewable Vitamin C is good to carry in an emergency when you have been exposed to someone who is sick.  Emergen-C is a commercial powder packet that makes a flavored drink with a high concentration of vitamin C, some zinc and a bit of Alpha Lipoic Acid. Commercial preparations exist such as Airborne, a product designed for when you are on a plane or in a crowds with sick people. If you have any medical conditions and chose to use any prepared product with a proprietary ingredient list instead of vitamin tablets, make sure to ask your doctor if these preparations are a viable option for you.

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How To Choose Multivitamin Supplements

There are so many different multivitamins, it is hard to know which will be the best for our health. While there are no clear answers to which exact multivitamin to take, there are some things to consider when choosing one.

1. Green food and food-based vitamins These are popular vitamins in natural food stores. The base of the vitamin is made up of nutritious "foods."  These have more phytonutrients (a broader spectrum of nutrients) and the food base is supposed to make them easier to absorb. They usually require you to take more than one pill at a time, often a few at each meal. The amount of "food" can vary from 5 mg to 500 mg. The more the better, but the more "food," the more pills you will have to take to get the right amount of nutrients.

2. Vitamins In general, a good multivitamin will have at least 100% Recommended Daily Allowance (RDA) of each vitamin. A good multivitamin should include vitamins A, C, D, E, Thiamine (B1), Riboflavin (B2), Niacin(B3), Pyridoxine (B6), Folate and B12. Some multivitamins have more than the Recommended Daily Allowance. There are two types of vitamins--water-soluble and fat-soluble. In general, water-soluble vitamins, like vitamin C, usually are okay to take more of but fat-soluble vitamins, like vitamin E and A, can build in your system and cause side effects.

3.  Minerals are elements that our bodies need to function. Most multivitamins will not provide 100% RDA of minerals. This is because the amount of minerals needed couldn't fit into just one pill. A healthy diet should easily provide what your vitamin doesn't. Also some minerals such as calcium would be absorbed better taken separate from other minerals such as zinc. Look for potassium, zinc, magnesium, chromium, manganese, and selenium.

4. Iron should only be included in your supplement if your doctor recommends it. A dangerous buildup of iron can occur otherwise.

5. Synthetic vs. natural vitamin sources Most experts agree natural vitamin sources are better than synthetic ones. Synthetic ones are usually cheaper but there is debate about how beneficial they are.

6. Liquid vs. pills vs. chewables There are benefits to each kind, as well as drawbacks.  For example, liquid can be swallowed easily but some vitamins (such as niacin) and minerals (such as zinc) are better absorbed in the mouth. So swishing a liquid vitamin in your mouth before swallowing is a good idea. The down side could be taste. Most have a vitamin-y flavor that takes some getting used to, and most do not meet the minimum RDA. Many chewables taste good but they probably do not meet the minimum RDA for adults . Pills are easy to swallow for most and it is usually pretty easy to find one that meets the RDA. The problem with pills is absorption. In reality, the best one to get is the one you will actually take.

7. Special needs If you have a food allergy, check for a list of allergens the vitamin has or does not have on the label. If there is no list, skip it. If you are pregnant, nursing, vegetarian, vegan, a woman, menopausal, a man, or need more energy, there is a multivitamin for you. The label should say exactly who the vitamin would best serve.

8. The vinegar test This test has been highly criticized. It may tell you how quickly a vitamin pill will break down in your stomach. It will not, however, tell you how potent a vitamin is. Take a quarter cup of vinegar (any kind is fine) and put your vitamin in it. In one hour, see how much it breaks down. If it is completely intact, it may be a sign that it does not have good absorption.

9. The United States Pharmacopoeia (USP) is a non-profit group that verifies potency, label accuracy, and manufacturing standards of medications and supplements. The FDA does not regulate supplements. If you are in doubt about a brand, look for the USP symbol on the label.

If you are truly concerned about the best vitamin for you, talk to your doctor. Vitamin supplements are not a substitute for a healthy diet. Think of them as insurance in case you are not getting everything that you need.

Quick Tips:

• In addition to a multivitamin, it may be a good idea to look into a fish oil, flax oil or krill oil supplement.
• We can get plenty of Vitamin D from the sun, yet most of us do not. This is why it is a good idea to take it in your multivitamin.
• The Food and Drug Administration does not regulate vitamin supplements.

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Boost Metabolism Naturally with Vitamins and Supplements

Good nutrition, hydration and exercise are all important for a healthy metabolism. Taking a daily multivitamin and/or minerals supplement can help to meet the daily nutritional needs and help maintain your energy while your system adjusts to consuming less calories. But more pointedly, select supplements have demonstrated the specific ability to enhance metabolism. For instance, calcium is necessary for bone health and has demonstrated benefits for helping to maintain weight.

In this article, we discuss three steps involving select supplements to add to your daily regimen to get your metabolism in gear quickly and easily. Here's how to boost metabolism naturally.

1. Add green tea to your diet. People have known about the benefits of green tea for ages. Green tea also boosts your metabolism in a few ways. First, substituting green tea for coffee will prevent your body from producing extra insulin. Insulin slows your metabolism and adds that extra weight to your belly and around your middle. Secondly, green tea tricks your body into thinking it is full. Third, it accelerates cell function, which speeds up your metabolism. Dr. Nicholas Perricone of Yale University, better known for his Perricone skincare line and anti-aging book, stated on Oprah in 2004 that just the simple change of substituting your morning cup of coffee with a cup of green tea would cause you to lose ten pounds in six weeks. How can you lose this much weight safely? The medical reasoning according to a study published in the American Journal of Clinical Nutrition (December 1999) says, "Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se." In laymen's terms, green tea helps burn fat. Considering all of its benefits for your heart and skin and overall health, green tea makes for a very easy way to jumpstart your metabolism.
   It is readily available. If you do not like the taste of green tea, some resources for quality flavored teas include Adagio Teas and Stash Tea, who feature flavors such as strawberry, tiramisu, peach, chocolate and pina colada, taking away the bitter taste. Green tea also comes in a vitamin supplement form both in a pill and in a concentrated liquid drop form. Resources include Dr. Brandt's water booster green teas (including Lo-han, which reduces sugar cravings), and Pure Inventions Tea drops as well as store brands produced by Vitamin Shoppe and GNC. Green tea vitamin supplements are made by companies such as Natrol and Nature's Bounty.
2. Add natural supplements that enhance muscle tissue activity. The second way to boost your metabolism via supplements is the use of vitamins that help the development of muscle. Two supplements include DMAE and conjugated linoleic acid (CLA), both of which increase muscle tissue without steroid use. DMAE causes increased energy levels. PsychologyMagazine (2001) says that by supplementing with DMAE while engaging in muscle-building activity, the user may notice "shorter recovery times and improved athletic performance. DMAE also plays a role in muscle contractions (by being a precursor to ACh)." Two reputable companies selling DMAE include TwinLabs and Vitamin Shoppe. CLA Studies have shown a body fat-lowering effect. Some studies suggested that CLA may have a tendency to increase lean body mass. Muscles burn more calories than fat, so the higher ratio of muscle steps up your metabolism exponentially. The more muscle you have, the more calories you burn, even when you are at rest.
   DMAE and CLA are also popular as beauty and skin tone enhancing vitamins, so these are often expensive supplements. However, you can find these cheaper at GNC, and brands such as Nature's Made, Nature's Bounty and Natrol.
3. Use antioxidant vitamin supplements to maximize your muscles' calorie burning capacity. The third way to boost your metabolism is to help your muscles with antioxidants. Healthy muscles burn the most calories, even when at rest. Vitamins C and E are powerful antioxidants that help to fight free radicals and protect the cells in your muscles. The removal of these wastes from your cells means your body can function more effectively and accomplish more, as well as feel less sluggish. The B vitamins are also important to support metabolism and help with energy production so you are not exhausted while dieting. Perhaps one of the most powerful antioxidants that are readily available is alpha lipoic acid. Dr. Bruce Ames, a Professor at the University of California at Berkeley says that while the production of energy in the mitochondria in your cells is highly efficient, the minor element of inefficiency that releases free radicals slows down of your metabolism. To help combat this, Dr. Ames pairs alpha lipoic acid with acetyl-l-carnitine. While this combination is intended to combat the effects of aging, the benefits demonstrated in this pairing show great benefits to using alpha lipoic acid as part of your metabolism-boosting regimen. Alpha lipoic acid is available from Nature's Made, GNC, and a host of brands available at your local drugstore.

These ways to increase metabolism all lead to natural weight loss. Remember that losing weight takes time and can't be rushed. Good luck.

Caution:

• While nothing substitutes for a healthy diet and exercise, these supplements provide both short-term and long-term metabolism benefits with very little effort.
• Do remember that just because a vitamin is a "natural" product, it can still cause an interaction with other medications or supplements, and it is possible to overdose on a good thing.
• It is important to check for medication conflicts before starting any regimen.
• These supplements have proven safe and effective and are an easy way to maintain a healthy regimen for weight maintenance.

Quick Tips:

• Vitamin supplements can enhance metabolism especially when paired with exercise.

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