One of the most popular supplements is fish oil. This is with good reason. Fish oil can be helpful for such a wide-variety of conditions and can help promote general wellness and possibly longevity.
Some of the longest living societies live in regions of the world where fatty-fish is eaten regularly. This appears not to be a coincidence.
Another interesting aspect to the fish oil story is that conventional physicians (who typically do not endorse alternative medicine) will often recommend fish under certain circumstances - generally for cardiovascular-related conditions. In fact, there's even a prescription-only fish oil that doctors sometimes prescribe.
What should you look for when looking for a fish oil supplement?
There are three primary points to consider when shopping around.
1. The quality of product.
2. The dosage, of omega-3 fatty acids (the "active" ingredients in fish oil), that you're looking to take.
3. The price.
How can you determine the quality of the different products?
This will require a little observation and homework on your part. You may need to visit the manufacturers' websites to see how they ensure a high-quality product.
Here are a few examples of what you might find:
Nordic Naturals Quality Assurance
Coromega FAQ's
If you're interested in a specific product and you can't find information on the manufacturer's website ... try e-mailing the manufacturer or calling their toll-free number.
What dosage do you need/want to take?
The dosage you'll want to take will vary based on the reason why you're taking the fish oil. If you're trying to lower your triglycerides (to support heart-health), you'll take a different dosage than if you were taking the fish oil to help improve your mood and yet a different dosage if you're trying to combat psoriasis.
You also need to consider what form of fish will help you to be achieve your desired dosage. For instance, if you want to take 1,000 mg (1 gram) of fish oil per day, you'd likely want to buy a softgel (a liquid-filled capsule) form. But, if you're shooting for 10,000 mg (10 grams) a day, you may want to try a liquid form of fish oil. *
* There are some really pure and pleasantly flavored (liquid) fish oils out there. I use one myself. So, don't let the thought of liquid fish oil turn you off. It just might surprise you.
Here's a tip, one way to take your liquid fish oil is to add it to a smoothie/shake or to mix it in with some yogurt.
What's your budget?
There are some excellent but expensive fish oils out there. Nordic Naturals is one example. But, there are also some really pure (and tasty) fish oils that are much cheaper (but still high-quality).
So, if you find a product (that is from a reputable manufacturer) that is a great deal ... don't necessarily dismiss it.
You see, fish oil is one of those supplements that many people use on an on-going basis. Because of this, some manufacturers try to offer it at a lower-price because they want to ensure repeat-business.
Is there anything else we should know about fish oil?
Yes. First of all, always take your fish oil with food. Secondly, fish oil may not be appropriate if you're taking certain medications.
Also, when you're establishing your desired dosage, make sure you know if the dosage is based on the omega-3 content or the general fish oil content.
Let me explain. If your doctor says to take 2 grams of omega's a day ... that doesn't mean that you should take 2 grams of fish oil a day. Here's why:
1 gram of fish oil may only provide 400 mg of omega-3's. So, to get 2 grams (of omega-3's), you'd need to take 5 sofgels (400 mg x 5 = 2,000 mg/2 grams).
If this isn't clear, please let me know and I'll be happy to clarify.
If you have any trouble with "repeating the fishy-flavor" (sometimes called "fishy-burbs") ...
1. Make sure you're taking your fish oil with food.
2. If you're taking a softgel, try freezing it, and see if that helps. Freezing the fish oil will (slightly) delay the release of the fish oil after your consume it.
3. If all else fails, consider buying an enterically-coated fish oil supplement. Enteric-coating is a process where a naturally-coating is applied to the exterior of the softgel. This will allow for the fish oil to release much further down in your digestive system. This makes it highly unlikely that any "fishy-burps" will result from this type of supplement.
If you have any questions, feel free to post a comment or to e-mail me.
The Vitamin Tutor
Showing posts with label lesson. Show all posts
Showing posts with label lesson. Show all posts
Sunday, May 25, 2008
Saturday, May 17, 2008
Weekend Lesson # 1 - The Seven Rules
Every weekend, I'd like to devote a blog to (hopefully) help you make the most out of your health food store experience.
This week, I want to start from the very beginning. What should you do prior to visiting your local health food store?
Rule #1: Know what you're looking for.
Are you just looking to buy a basic multi-vitamin? Do you have a specific health concern that you'd like to address? Are you looking to put together a more comprehensive program? How much are you willing to spend? How often are you willing to take your vitamins/supplements?
All of these questions and more are vital to know before you walk into the store. If you don't know what you're looking for ... you're likely to end up getting products that you may not need, understand and you'll probably spend more than you intend or can afford.
Rule #2: Put the important information down in writing.
Pull out a note-pad. Jot down the main points you want to remember when you're shopping.
Examples:
+ I want to look for a one-a-day mutli-vitamin.
+ I want to look for a high-potency liquid calcium formula specifically made to support bone-health.
+ I can afford no more than $50 a month for all my supplemental needs.
You can even show your note paper to a salesman or manager. That way, they'll know exactly what you want and it'll save you both time and effort.
Rule #3: You have to look out for yourself at a health food store.
There are some wonderful employees/owners working at your local health food stores. But, there is also a lot of bad-advice floating around (often times given with the best possible intentions).
And, as a former-member of the natural health industry, I want you to understand that ultimately ... it is a business intended to make money. The advice you are often given factors in the profit-incentive. This is a necessary part of any business but you need to be aware of this reality.
Everything I tell you, in this and upcoming blogs, will be intended to help you protect yourself when you shop for supplements. The safest and most appropriate supplements at cheapest price ... that's the goal we're aiming for.
Rule #4: Research and Ask Questions
Before you start taking (almost) any new supplement, it's a good idea to research it and/or to ask a knowledgeable health professional about it.
I understand that many conventional doctors and pharmacists often aren't very familiar with natural supplements. But, it doesn't hurt to ask. You may ocassionally be surprised by how much they know.
If it turns out that they're "clueless" or consistently bashing natural supplements ... consider consulting with someone else who is more knowledgeable and/or open-minded (a new doctor or pharmacist, a nearby naturopath, etc.).
But, before you even consider consulting with health pro, I would first do as much research (on my own) as possible. You are the first-line of defense in this process. You know more about yourself than any body else. If, after doing a reasonable amount of research, you think something may be right for you ... then proceed to get some additional advice.
Remember, it's your body and your decision about what you take. You have the power (in most instances) but also the responsibility to do as much or as little about your wellness as you choose.
Rule #5: Look out for some important considerations.
Make sure to pay close attention to any possible supplement and medication interactions. Your doctor and pharmacist may be able to help you with this.
There are also some websites that provide information about known interactions. Please note that the information, that these sites provide, isn't and cannot be considered comprehensive.
Supplement/Medication Interactions
Also, keep your own individuality in mind.
For instance, green tea extract is a wonderful supplement for promoting wellness. But, if you're very sensitive to caffeine, you may want to avoid it.
Another example would be using red yeast rice or high-dosages of niacin with a pre-existing liver condition. This is generally not be a good idea.
Rule #6: Remember that these are supplements.
Supplements are intended to supplement a healthy lifestyle. That's how they work best.
Do not fall into the common misconception that supplements allow you to live-hard but not die young.
Use supplements to fill-in-the-gaps. Use more supplements if you have more gaps than average. But, do try to live as well as you can and get off any unnecessary supplements when you no longer need them.
Rule #7: Let your doctor(s) know what you're taking.
This is especially important for several reasons.
1. Your doctor(s) will need to keep this in mind in case they prescribe you any new medication. They may also identify any known interactions between a medicine you're taking and any supplement you may also be taking (as mentioned in Rule # 5).
2. If you ever require any type of surgery, you may need to temporarily discontinue certain supplements.
3. Your doctor(s) may want to monitor certain markers, in your routine blood work, to determine if your supplements are helping (and possibly hurting).
An example of this would (again) be niacin. Your doctor could monitor if it's lowering your cholesterol but (s)he may also want to see if it's irritating your liver.
4. By letting your doctor(s) know about what you're taking ... you are educating them. And that not only helps them (and you) but other patients as well.
More to come ... next weekend!
The Vitamin Tutor
This week, I want to start from the very beginning. What should you do prior to visiting your local health food store?
Rule #1: Know what you're looking for.
Are you just looking to buy a basic multi-vitamin? Do you have a specific health concern that you'd like to address? Are you looking to put together a more comprehensive program? How much are you willing to spend? How often are you willing to take your vitamins/supplements?
All of these questions and more are vital to know before you walk into the store. If you don't know what you're looking for ... you're likely to end up getting products that you may not need, understand and you'll probably spend more than you intend or can afford.
Rule #2: Put the important information down in writing.
Pull out a note-pad. Jot down the main points you want to remember when you're shopping.
Examples:
+ I want to look for a one-a-day mutli-vitamin.
+ I want to look for a high-potency liquid calcium formula specifically made to support bone-health.
+ I can afford no more than $50 a month for all my supplemental needs.
You can even show your note paper to a salesman or manager. That way, they'll know exactly what you want and it'll save you both time and effort.
Rule #3: You have to look out for yourself at a health food store.
There are some wonderful employees/owners working at your local health food stores. But, there is also a lot of bad-advice floating around (often times given with the best possible intentions).
And, as a former-member of the natural health industry, I want you to understand that ultimately ... it is a business intended to make money. The advice you are often given factors in the profit-incentive. This is a necessary part of any business but you need to be aware of this reality.
Everything I tell you, in this and upcoming blogs, will be intended to help you protect yourself when you shop for supplements. The safest and most appropriate supplements at cheapest price ... that's the goal we're aiming for.
Rule #4: Research and Ask Questions
Before you start taking (almost) any new supplement, it's a good idea to research it and/or to ask a knowledgeable health professional about it.
I understand that many conventional doctors and pharmacists often aren't very familiar with natural supplements. But, it doesn't hurt to ask. You may ocassionally be surprised by how much they know.
If it turns out that they're "clueless" or consistently bashing natural supplements ... consider consulting with someone else who is more knowledgeable and/or open-minded (a new doctor or pharmacist, a nearby naturopath, etc.).
But, before you even consider consulting with health pro, I would first do as much research (on my own) as possible. You are the first-line of defense in this process. You know more about yourself than any body else. If, after doing a reasonable amount of research, you think something may be right for you ... then proceed to get some additional advice.
Remember, it's your body and your decision about what you take. You have the power (in most instances) but also the responsibility to do as much or as little about your wellness as you choose.
Rule #5: Look out for some important considerations.
Make sure to pay close attention to any possible supplement and medication interactions. Your doctor and pharmacist may be able to help you with this.
There are also some websites that provide information about known interactions. Please note that the information, that these sites provide, isn't and cannot be considered comprehensive.
Supplement/Medication Interactions
Also, keep your own individuality in mind.
For instance, green tea extract is a wonderful supplement for promoting wellness. But, if you're very sensitive to caffeine, you may want to avoid it.
Another example would be using red yeast rice or high-dosages of niacin with a pre-existing liver condition. This is generally not be a good idea.
Rule #6: Remember that these are supplements.
Supplements are intended to supplement a healthy lifestyle. That's how they work best.
Do not fall into the common misconception that supplements allow you to live-hard but not die young.
Use supplements to fill-in-the-gaps. Use more supplements if you have more gaps than average. But, do try to live as well as you can and get off any unnecessary supplements when you no longer need them.
Rule #7: Let your doctor(s) know what you're taking.
This is especially important for several reasons.
1. Your doctor(s) will need to keep this in mind in case they prescribe you any new medication. They may also identify any known interactions between a medicine you're taking and any supplement you may also be taking (as mentioned in Rule # 5).
2. If you ever require any type of surgery, you may need to temporarily discontinue certain supplements.
3. Your doctor(s) may want to monitor certain markers, in your routine blood work, to determine if your supplements are helping (and possibly hurting).
An example of this would (again) be niacin. Your doctor could monitor if it's lowering your cholesterol but (s)he may also want to see if it's irritating your liver.
4. By letting your doctor(s) know about what you're taking ... you are educating them. And that not only helps them (and you) but other patients as well.
More to come ... next weekend!
The Vitamin Tutor
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