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Nutrition Twins Tammy and Lyssie Lakatos Share Their Best Tips for Buying Supplements
Many of our clients confess that they are addicted to supplements.
Taking a blend of vitamins, minerals, or herbs every day will boost your diet and help the pounds melt off smoothly, we’re told.
When they’re not taking them to lose weight, they take the pills in hopes of having more energy, reducing their risk of disease, or making them sleep.
Four out of five Americans take supplements, and as a nation, we spend $159 billion on such products each year.
We’re about to save you a lot of money, because as long as you eat a relatively healthy diet, many of the pills and powders on the market may not make much of a difference to your health.
Well, with a few exceptions (one of which we will see 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 and cancer.
But if you’re going to get into a regular habit, there are some golden rules you should follow, as these virtuous-looking bottles aren’t always risk-free.
Supplements are not regulated by the FDA, so vitamin manufacturers do not need to meet strict safety standards before their products hit shelves, the same way medications do.
Below is our no-nonsense guide to choosing the safest supplements, one that could well have a transformative effect on your health.
BE CAREFUL WITH AMAZON SUPPLEMENTS
If you are unsure about the health claims on the back of a supplement, you can ask the company for what is known as a white paper.
Most of our new customers turn to Amazon for their supplement supply. And our advice is, if it comes from a third-party Amazon retailer, stop doing it.
The problem with online megastores like Amazon is that you can never be exactly sure where your vitamins come from; Even if the bottle appears to come from a brand you trust, counterfeit products are not uncommon.
In December, the FDA sent warning letters to Amazon about several of its supplements containing harmful ingredients that were not printed on the label.
For example, several pills and powders designed for men were found to contain erectile dysfunction drug ingredients.
MANNERS Energy Boost, Round 2, Genergy and X Max Triple Shot Energy Honey were found to contain tadalafil, the active ingredient in Cialis, which can cause a dangerous drop in blood pressure in vulnerable people.
Meanwhile, WeFun, Big Guys Male Energy Supplement, and Mens Maximum Energy all contained API sildenafil, which is used in Viagra and can interact with other medications, causing serious side effects.
In January, the FDA issued an alarming warning about weight-loss supplements from retailers Amazon and Etsy, which contained yellow oleander, a poisonous plant that can cause life-threatening heart and brain damage.
If you want to buy a supplement, we recommend getting it directly from the trusted brand’s website, or directly from dietitians, some of whom have a dispensary.
This minimizes the likelihood of products being contaminated. Those sold directly by the manufacturer will not be fake and are more likely to go through better quality control processes.
If you are not sure what they contain or the health claims they make, you can ask the company for what is known as a white paper.
This is a research-based report that details all the information and features of a product; It also provides the scientific evidence on which the company bases its claims and a complete list of ingredients.
If the company doesn’t provide it to you, it may be a sign to stay away.
STOP MELATONIN… MAGNESIUM CAN HELP YOU SLEEP
Several studies have shown that taking magnesium can improve sleep quality
If you’re not sleeping well, chances are you’ve tried everything you can to get to sleep.
But there is a little-known supplement that we recommend above all.
We’re talking about magnesium, a mineral essential for muscle and nerve function, bone health and blood sugar maintenance and more than 300 other reactions in the body.
However, according to the World Health Organization, 75 percent of American adults are deficient in it. This could be because many of us don’t eat enough magnesium-rich foods, such as leafy green vegetables, nuts, seeds, whole grains, beans, and fatty fish.
When taken as a supplement, its most impressive benefit appears to be influencing chemical signals in the brain that help you relax or feel tired, helping you 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 may promote muscle relaxation. Muscle relaxation can also relieve stress, making it easier to fall asleep.
In terms of stress, the NIH states that magnesium regulates gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system.
A 2022 review published in the journal. Biological trace elements research found that observational studies suggested that magnesium was associated with better sleep.
However, other randomized trials have shown an unclear relationship between sleep and magnesium, so we are still learning about the situations in which it is most effective.
And not all magnesium supplements are created equal. There are several different types, including magnesium citrate, magnesium oxide, magnesium chloride, magnesium glycinate, and magnesium lactate.
The ideal is to get a product that contains several types, although they can be more expensive. However, you can also choose one that suits any specific health problems you have: Magnesium L-threonate for focus, for example.
If you are a little behind, magnesium citrate may be your option as it can act as a powerful laxative.
Marginal note; Be careful with melatonin, an ancient sleep aid. the supplement has been criticized for containing significantly more or less of the substance of what is read on the bottle. Again, ask for the company’s technical documents to be sure.
A SHOCKING 95% OF US DON’T CONSUME ENOUGH FIBER… BUT DON’T TURN TO POWDER AND GUMMIES
Several fiber supplements contain added sugars and colors, so we suggest trying to get them from foods.
Almost all of us need more fiber, the indigestible part of the plant that helps food move through our digestive system.
According to the USDA, only five percent of Americans get enough. And, on average, we only consume half the recommended amount: approximately 25 to 38 grams per day.
Fiber is key to regulating digestion, lowering blood sugar, and feeding the healthy bacteria in our gut. A large number of studies show that it can dramatically reduce the risk of bowel cancer and heart disease.
We always recommend getting fiber from foods. Specifically, Brussels sprouts, broccoli, and chickpeas. But with our days getting busier, it’s not always easy to include enough in your diet.
Recently, supplements in powder form that provide a quick dose of fiber have been launched in stores and pharmacies, offering a convenient way to fill that gap.
But we recommend that you choose wisely. This is because several brands include added sugar, artificial sweeteners or additives such as coloring.
For example, two tablespoons of Metamucil’s four-in-one orange flavor contains seven grams of added sugar, almost as much as two Chips Ahoy! cookies.
It’s also very easy to add too much of this to the drink, which could increase the risk of consuming too much fiber at one time. This can cause bloating, gas, constipation, and in rare cases, intestinal blockages, so you may be consuming too much of a good thing.
The price is also another thing to consider. A container of Olly Fiber Gummy Rings, for example, costs about $17 on Amazon for five grams of fiber per two gummies.
However, a cup of chickpeas has about 35 grams and costs about $1 a can.
If you really want to increase your fiber in addition to food, we suggest opting for a supplement with psyllium husk, which is plant-based and generally does not cause serious side effects.
Instead of turning to supplements, to learn how to lose weight for good, join our 21-Day Body Reboot! To get in shape before summer!
To learn more about us, visit NutritionTwins.com.