Nutrition twins Tammy Lakatos and Lissy Lakatos share tips when buying supplements
Many of our customers confess to being addicted to supplements.
They say that if you take a preparation of vitamins, minerals or herbs every day, your diet will be significantly strengthened and weight will disappear smoothly.
When they’re not taking drugs to lose weight, they take them in hopes of giving them more energy, reducing their risk of illness, or helping them sleep.
Four out of five Americans take supplements, and as a nation we spend $159 billion on supplements each year.
We are trying to save you a lot of money. That’s because if you eat a relatively healthy diet, many of the pills and powders on the market may not make any significant changes to your health at all.
Well, apart from a few exceptions (one of which I’ll explain later).
A recent review of 84 studies by the U.S. Preventive Services Task Force concluded that supplements and vitamins do nothing to prevent heart disease or cancer.
But if you’re looking to start a regular habit, there are some golden rules you need to follow. These virtuous-looking bottles aren’t always without risk.
Supplements are not regulated by the FDA, so vitamin manufacturers don’t have to follow strict safety regulations before their products hit store shelves like they do with pharmaceuticals.
Below is our practical guide to choosing the safest supplements, and the ones that can make a big difference to your health.
Be careful with Amazon supplements
If you have questions about the health claims behind a supplement, you can ask the company for something called a white paper.
Most of our new customers rely on Amazon for their supplement supplies. And our advice is, if it’s from a third-party retailer on Amazon, don’t do it.
The problem with online behemoths like Amazon is that you can’t know exactly where your vitamins are coming from. Even if the bottle appears to be from a trusted brand, it’s not uncommon for counterfeit products to be distributed.
Back in December, the FDA issued a warning letter to Amazon for several supplements that contained harmful ingredients that were not printed on the label.
For example, some pills and powders designed for men were found to contain ingredients from erectile dysfunction drugs.
Manor Energy Boost, Round 2, Genegy, and X-Max Triple Shot Energy Honey were found to contain the active ingredient Cialis, Tadalafil. This can cause a dangerous drop in blood pressure in vulnerable people.
On the other hand, WeFun, Big Guys Male Energy Supplement, and Mens Maximum Energy supplements contain the API sildenafil used in Viagra, which can interact with other drugs and cause serious side effects.
In January, the FDA issued a statement of concern after finding that weight loss supplements sold by retailers on Amazon and Etsy contained yellow oleander, a poisonous plant that can cause fatal heart and brain damage. I issued the warning that I should have.
If you want to buy supplements, we recommend that you buy directly from a trusted brand’s website or directly from a nutritionist who has a compounding pharmacy.
This minimizes the chance of product contamination. Items sold directly from the manufacturer are more likely to be non-fake and have undergone better quality control processes.
If you’re not sure what’s included or the health claims, you can ask the company for what’s called a white paper.
This is a research-based report that details all the information and features about the product. It also provides the scientific evidence the company bases its claims on and a complete list of ingredients.
If the company won’t give it to you, that could be a sign to avoid.
Take Melatonin…Magnesium May Help You Sleep
Several studies have shown that taking magnesium can improve sleep quality
If you are a light sleeper, you may be trying everything to wake up.
However, there is a little-known supplement that I would like to recommend above all else.
We’re talking about magnesium. Magnesium is an essential mineral for muscle and nerve function, bone health, maintaining blood sugar levels, and over 300 other reactions in the body.
However, according to the World Health Organization, 75% of U.S. adults are vitamin deficient. This may be because many of us don’t eat enough magnesium-rich foods such as dark leafy vegetables, nuts, seeds, whole grains, beans, and fatty fish. .
When taken as a supplement, its most impressive benefit appears to be that it influences chemical signals in the brain that make us feel relaxed and tired, helping us fall asleep faster and stay asleep longer. .
Magnesium has also been shown to inhibit a neurotransmitter in the brain called N-methyl-D-aspartate, which can promote muscle relaxation. Relaxing your muscles reduces stress and makes it easier to fall asleep.
Regarding stress, the NIH says magnesium regulates gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system.
A 2022 review published in the journal Biological Trace Element Research found observational studies suggest that magnesium is associated with improved sleep.
However, other randomized trials have shown that the relationship between sleep and magnesium is unclear, so we’re still researching under what circumstances magnesium is most effective.
And not all magnesium supplements are created equal. There are several types, including magnesium citrate, magnesium oxide, magnesium chloride, magnesium glycinate, and magnesium lactate.
Ideally, aim to purchase products that include multiple types, but these can be more expensive. However, you can also choose one tailored to the specific health issue you have. For example, for intensive care he is magnesium L-threonate, etc.
If you’re feeling a little confident, magnesium citrate may be your best bet, as it acts as a powerful laxative.
Side note: Be careful with the classic sleep aid melatonin.supplement is under fire for containment quite more or less The amount of substance is different than what is stated on the bottle. Again, check the company’s white paper just to be sure.
Shockingly, 95% of us don’t get enough fiber…but don’t rely on powders or gummies
Some fiber supplements have added sugars and dyes, so it’s best to get them from food.
Almost all of us need more fiber, the undigested parts of plants that help food pass through the digestive system.
According to the USDA, only 5% of Americans get enough. And on average, we typically only consume half the recommended amount, or about 25 to 38 grams per day.
Fiber is key to regulating digestion, lowering blood sugar levels, and nourishing healthy bacteria in your gut. Numerous studies have shown that it can dramatically reduce your risk of bowel cancer and heart disease.
It is always recommended to get fiber from food. Examples include Brussels sprouts, broccoli, and chickpeas. But as our days get busier, it’s not always easy to pack enough into our meals.
Powdered supplements have recently become available in stores and pharmacies that provide a quick source of dietary fiber, offering a convenient way to fill in the gaps.
However, we recommend that you choose wisely. This is because some brands contain additives such as sugar, artificial sweeteners, and dyes.
For example, two tablespoons of Metamucil 4-in-1 Orange Flavor contains 7 grams of sugar, about the same amount as two chips of Ahoy. cookie.
It’s also easy to spoon too much of this into your drink, which can increase your risk of consuming too much fiber at once. This can lead to bloating, gas, constipation, and in rare cases, intestinal blockage, so you can end up consuming too much of a good thing.
Price is another consideration. For example, a container of Olly Fiber Gummy Rings costs about $17 on Amazon for 5 grams of fiber per two gummies.
However, chickpeas have about 35 grams per cup and cost about $1 per can.
If you really want to increase fiber in addition to your food, we recommend choosing a supplement containing psyllium husk, which is plant-based and usually does not cause serious side effects.
If you want to learn how to lose weight permanently instead of relying on supplements, join the 21 Day Body Reboot. To get in shape by summer!
To learn more about us, visit NutritionTwins.com.
