If you’ve been suffering from symptoms such as bloating, abdominal pain, diarrhea, constipation, joint pain, nausea and headache or brain fog, you are not alone. Maybe you’re one of the millions of people who have non-celiac gluten sensitivity (NCGS), also known as gluten intolerance.

According to beyondceliac.org, up to 6 percent of Americans could have NCGS. That may not seem like a lot, but when you do the actual numbers, that’s 18 million Americans.

To make matters worse, many people experiencing the symptoms of NCGS may have been able to consume gluten-containing products for years without discomfort. Then, without warning, the problems start.

As registered dietician Erica Kannall at SFGate.com explains why: “It’s likely that you have carried a gene for gluten intolerance without knowing it and something in your life triggered the gene to be expressed.”

What Gluten Is and Which Foods Contain It

Simply put, gluten is a natural mixture of hundreds of distinct proteins in cereal grains. The three grains that are most common in an everyday diet are wheat, barley and rye.

Wheat is an annual grass and is one of the top three crops grown all over the world. While it’s obvious that wheat can be found in most flours, breads, baked goods (cookies, cakes and pastries), pizza, pasta, cereals and battered foods, there are other foods containing wheat that might surprise you. If you read labels in the supermarket aisles, you already know wheat is almost omnipresent. Foods containing “hidden” wheat include:

• Canned soups
• Vegetables prepared in a sauce
• Soy sauce
• Worcestershire
• Teriyaki
• Horseradish sauce
• Spices
• Condiments
• Salad dressings
• Sausages and other prepared meats
• Sweets such as licorice, chocolate and chewing gum.

Barley appears often in soups and stews, but there are many ingredients in everyday foods derived from barley. These include:

• Brown rice syrup
• Caramel color
• Malt or malt flavoring
• Malt vinegar
• Maltose

Rye can also be found in many common foods, including breads, cereals and crackers.

What Mild Gluten Sensitivity Looks Like

 There are many different signs and symptoms of sensitivity to gluten-carrying grains. But most of the time, they aren’t severe, or even all that different from the aches and pains of daily living. Instead, people experiencing NCGS are often puzzled by minor discomfort that they may write off as just the way their bodies work.

According to HealthLine.com, these symptoms can appear singly, or as several or all of the following in any combination:

• Bloating
• Diarrhea, constipation, smelly feces and other gastrointestinal problems
• Abdominal pain
• Headaches
• Fatigue
• Skin problems
• Depression
• Unexplained weight loss
• Iron-deficiency anemia
• Anxiety
• Autoimmune disorders
• Joint and muscle pain
• Leg or arm numbness
• Brain fog

Of these many potential symptoms, digestive distress is often the most common, particularly when the problems persist over many or most days. Bloating, diarrhea, and constipation typically top the lists of concerns for someone with gluten sensitivity. In addition, if symptoms such as headaches, fatigue, and brain fog occur soon after consumption of gluten foods, then NCGS may in fact be the underlying issue.

Why People Develop Gluten Sensitivity

 Another reason people may not connect symptoms with gluten sensitivity is quite simple: They’ve been eating gluten foods all their lives without incident. Why should these grains cause problems now?

The answer, on the other hand, is fairly complicated. While human beings in general have been eating grains for centuries, our species has never eaten so much grain. Furthermore, the grains themselves, particularly wheat, are not the same as what our ancestors consumed. Researchers have a number of theories explaining why these differences may be affecting us so dramatically.

First, genetic engineering has altered the wheat seed to create crops that are more drought-resistant and more easily lend themselves to baking. Our digestive systems haven’t had time to adapt to these changes as quickly as they’ve been made.

Second, some studies suggest that we aren’t fully digesting the wheat that we eat, leaving undigested wheat particles in our intestines. If these particles are big enough, they can damage the intestinal lining. Our immune systems register these particles as “invaders,” and attack them with an immune response that, to us, feels like bloating, cramping, brain fog, etc.

Third, the standard American diet is fairly vitamin-deficient, and bodies without adequate vitamin intake generally have weaker immune systems that either cannot respond adequately to threats or over-respond to threats. The result is discomfort for us.

It’s unlikely that a person would develop gluten sensitivity overnight. Rather, our bodies may cope with this discomfort for a long time without notice. However, if the immune response becomes too strong, the symptoms will become a more obvious problem.

It’s important to note that research into gluten sensitivity is both complex and ongoing. Working with knowledgeable, up-to-date providers, such as BodyLogicMD network physicians, can help you pin down the source of your symptoms with more accuracy.

Why Gluten Intolerance and Gluten Sensitivity Are Different

 As you explore gluten sensitivity, keep in mind that NCGS and gluten intolerance, also known as celiac disease, are not the same things.

Genetics play a role in developing celiac disease which is an autoimmune disorder that occurs in reaction to the ingestion of gluten. According to Gluten.org, to develop celiac disease, a person must inherit the genetic predisposition, be consuming gluten, and have the disease activated. The only relief can be found in eliminating gluten. A person with celiac disease who fails to give up eating gluten will incur specific damage to the digestive system, namely the villi, the small fingerlike projections that line the small intestine and promote nutrient absorption.

Non-celiac gluten sensitivity does not have the same genetic underpinnings, or cause the same damage, as celiac disease. In fact, researchers have thought that people sensitive to gluten only experienced symptoms and did not have any intestinal damage. But new research indicates those with gluten sensitivity might also have a systemic immune reaction and accompanying intestinal cell damage.

At the same time, NCGS is not the same as an allergic reaction to wheat, although the symptoms can be similar.

A wheat allergy is a reaction by your immune system to any of the hundreds of proteins in wheat. A person living with a wheat allergy must stay away from eating any form of wheat but can tolerate gluten from non-wheat sources. However, for a person with an allergy, the consequences of consuming wheat are serious and may even be life-threatening. Those consequences include nausea, abdominal pain, itching, swelling of the lips and tongue, trouble breathing, or anaphylaxis.

For those with a wheat allergy, wheat must be eliminated altogether.

Seeking a Gluten Sensitivity Diagnosis

Believe it or not, those who have celiac disease have it easy when it comes to a diagnosis compared with those who have non-celiac gluten sensitivity. A simple blood test shows those with celiac disease to have higher than normal levels of immunoglobulin E (IgE) antibodies in their blood. The immune system produces antibodies because it views gluten (the proteins found in wheat, rye and barley) as a foreign invader, or a threat.

There are no specific medical tests that can be performed to confirm NCGS. Instead, medical practitioners conduct a “rule-out” diagnosis. According to the Free Medical Dictionary, a “rule-out” diagnosis is used to eliminate or exclude diagnostic possibilities from the list of possible causes suggested by a patient’s presenting signs and symptoms.

Those who have NCGS lack the antibodies that show up in a blood test for celiac disease. Nonetheless, a blood test is required to make sure you are not suffering from celiac disease, wheat allergies and, potentially, gluten ataxia―a rare and newly defined syndrome that involves a mistaken attack on your cerebellum by your own disease-fighting white blood cells, spurred on by gluten ingestion.

Blood tests that are more detailed than the one used to confirm celiac disease can be used to rule out a wheat allergy. A skin prick test may also be used to confirm or rule out wheat allergy.

On your forearm or upper back, tiny drops of a purified allergen are pricked onto your skin’s surface. After roughly 15 minutes, your practitioner will look to see if there are any signs of an allergic reactions. If red, itchy bumps develop where the wheat protein extract was pricked onto your skin, you may have a wheat allergy.

In addition, your healthcare provider may ask you to keep a food diary, detailing what you eat along with any symptoms you are experiencing following meals and snacks.

Understanding FODMAPS

To make matters even more confusing, while you may have reached a conclusion that you are, in fact, sensitive to gluten, your symptoms might actually be caused by something called FODMAPs.

The health professionals at BodyLogicMD are aware of new research that shows up to 70 percent of people suffering from irritable bowel syndrome may have problems digesting fructans and other nutrients from a food group known as FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

FODMAPs draw in water and are fermented in the large intestine by gas-producing bacteria, causing the gut to stretch slightly.

Recent research also indicates that, for some people, consuming FODMAPs and gluten together can make symptoms worse, However, folks mostly sensitive to FODMAPs may be able to safely consume some gluten-containing foods.

Treating Non-Celiac Gluten Sensitivity

 If you’re wondering why you are suffering from those symptoms commonly associated with NCGS and no one can help you put your finger on the cause, the dedicated medical professionals at BodyLogicMD have the knowledge and experience to help you separate the wheat from the chaff — or get rid of the wheat entirely.

Once more serious diagnoses are ruled out, the first step is an elimination diet, during which gluten-containing foods are eliminated from your diet and you are monitored to see if and how your health improves.

When that step is complete, you will undergo an “open challenge,” during which the reintroduction of gluten-containing foods is used to isolate the causes of your distress.

If your healthcare practitioner determines you are sensitive to gluten or wheat, he or she will work with you in developing a dietary plan that is simple and easy to stick to. Once you implement the plan, you should begin to experience relief from your symptoms.

Discovering Gluten-Free Foods

For those of us raised on wheat products and other foods containing gluten―breads, pasta and noodles, crackers, and other snacks such as pretzels, and even beer―a gluten-free lifestyle might seem unimaginable. However, we have to remember that the goal is to manage the symptoms of irritable bowel syndrome, itchy skin, headaches, anxiety, depression, aching joints and general fatigue.

And while you might have to eliminate wheat, barley, rye and foods containing gluten, it doesn’t mean your daily meals have to be bland, boring, and unappetizing. There are many products available to help satisfy your cravings with gluten-free baked goods, gluten-free noodles and macaroni, and even gluten-free beer, as well as other gluten-free products.

Gluten-free meals run the gamut from pizza with kale pesto to creamy butter chicken. Buckwheat, a plant related to sorrel that is neither a wheat nor a grass, produces seeds that are rich in complex carbohydrates, without any of the gluten. Many gluten-free products are made from buckwheat, such as pasta, risotto, waffles, muesli, and bread. Other grains without gluten include:

• Amaranth
• Brown, white and wild rice
• Buckwheat
• Almond meal flour
• Coconut flour
• Corn
• Cornstarch
• Guar gum
• Millet
• Pea flour
• Potato flour
• Potatoes
• Quinoa
• Sorghum
• Soy flour
• Teff

However, all grains should be researched thoroughly as they run the risk of “cross-contact”―that is, coming into contact with gluten foods. Sometimes different grains are grown near each other or processed in the same plants with the same machinery. Truly gluten-free grains are labeled as such and certified gluten-free by a third party.

At this point in the evolution of the gluten-free marketplace, you can find a gluten-free version of almost any wheat-based product, often without sacrificing flavor or texture. Even better, gluten-free diets typically rely on foods that deliver greater nutritional value to you. As DrPerlmutter.com explains, these foods can include:

• Healthy fat: extra virgin olive oil, sesame oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives, nuts and nut butters, and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
• Protein: whole eggs; wild fish (salmon, black cod, mahi mahi, grouper, herring, trout, sardines); shellfish and mollusks (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game.
• Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
• Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.

Herbs and seasonings are wonderful additions to a gluten-free diet; however, it is wise to read the labels and see if the product was made at a plant that processes wheat. As for condiments, look for gluten-free certification on everything, including mustard, horseradish, tapenade, and salsa.

As you develop your gluten-free food plan, keep an eye out for varieties of wheat, such as durum, einkorn, emmer, kamut, and spelt. In addition, enriched flour, farina, graham flour, self-rising flour, and semolina all have gluten.

Support for Living With NCGS

The goal is, as the slogan says, to “Stop Suffering. Start Living.” After all, you can’t very well enjoy the activities, social functions and vacations you dream about if you are struggling with a cranky bowel, if you suffer from uncomfortable and embarrassing flatulence, if you are tired or anxious all the time or if your nagging headaches or depression keep you inside all day.

BodyLogicMD also has a specialized line of products and supplements to get you on the path of recovery and help cleanse your body, relieve the symptoms of conditions such as irritable bowel syndrome, and ensure you are getting your gluten-free minerals, vitamins and probiotics.

This all seems overwhelming, but if you are tired of being tired, sick of being sick, fed up with spending too much time on the toilet or fighting off stomach cramps, and itching to stop all the scratching, the professionals at BodyLogicMD are standing by and ready to help you find a solution.

You don’t have to continue to suffer from nausea or headaches, irritable bowel syndrome, depression, anxiety or just plain brain fog. The healthcare professionals at BodyLogicMD care about you and are ready to guide you to a more healthy place where you can experience all the things you enjoy―and maybe even add some new adventures and experiences to brighten up your life.

Taking steps to address gluten sensitivity are not easy, and embarking upon a gluten-free lifestyle might seem overwhelming, but you are not alone. While you are a unique individual, the treatment for gluten sensitivity is tried and true, and the professionals at BodyLogicMD are well-versed in identifying the symptoms and creating a plan for you to succeed.

The post Understanding the Symptoms of Nonceliac Gluten Sensitivity appeared first on BodyLogicMD Blog.

Close-up shot of medicine pills and liquid capsules

Have you been working hard at the gym in an effort to achieve muscle gain? That’s a great first step in your fitness journey, but you also have to focus on both muscle recovery and feeding your body the supplements it needs in order to keep improving. Working out—and doing it right—will no doubt contribute to your overall health and wellbeing.

Regardless of if you’re new to lifting or an advanced lifter, the one thing you should know is this: The key to a strong, healthy lean body is nutrition.

All the world’s most famous bodybuilders agree that bodybuilding doesn’t happen only in the gym; it also happens in the kitchen. And there’s a two-fold reason for that: One, your body needs supplements to function at its very best, and two—not even the world’s best workout plan can fix the damage that is caused from a poor diet and bad eating.

Ideally, we would be able to get all the nutrients we need from the food we eat, but unfortunately, that’s not the case for most of us. Over 70 percent of the typical American diet is comprised of processed foods, so getting what we need from our food is harder and harder. In fact, according to the Centers for Disease Control & Prevention, “Most people [have] vitamin B6, iron, and vitamin D deficiencies.” You can learn more about what your body needs here.

If you’re an athlete and/or gym-goer who works hard to achieve fitness goals, you have special nutritional and dietary requirements—and that’s where supplementation and nutrition come into play. In and out of the gym, the body requires protein, fat and carbs in large amounts and these macronutrients help the body to recover and repair properly as well as to promote lean muscle growth. In addition to macronutrients, the body also needs micronutrients in the form of vitamins, minerals and antioxidants to function at its peak performance.

So why are vitamins for muscles important and how do you include them in your diet? Let’s learn more:

The Role of Bodybuilding Vitamins

Bodybuilders and other athletes spend hours in the gym training, and those who compete follow strict diets to get leaner and more defined. It’s important not to go too low on the caloric intake, since it can actually prevent you from building muscle. Sports nutrition can help in these areas, allowing you to get high amounts of protein, which boosts lean muscle mass and supports weight loss.

In fact, a study published in the American Journal of Physiology, Endocrinology and Metabolism found bodybuilders taking 20 grams of protein (in this case, whey) before or after they hit the gym boosted their amino acid levels, which is necessary for putting on muscle.

That’s not all, though: Vitamins and minerals should be part of your muscle building regimen as well. Deficiencies can impact your body is several ways, which isn’t helpful when it comes to getting the gains you need. In short, protein alone isn’t enough!

Many vitamins fight inflammation, support stress levels, and promote immune health. They can also help support hypertrophy — otherwise known as muscle size increase. All of this is crucial in your journey toward muscle growth and repair.

Over-supplementation and inappropriate use of supplements can be dangerous, so be sure to consult with your healthcare provider or a BodyLogicMD-affiliated practitioner prior to implementing a supplement regimen. But now, let’s take a quick look at the ABCs of vitamins that promote muscle growth and repair:

• Vitamin D

Vitamin D has been given the nickname of “the sunshine vitamin,” and that’s because we get it from sunlight. However, it’s hard to get the amount you need when you work indoors or don’t live in a sunny state. The vitamin helps you maintain healthy bones and support protein synthesis, which what we need to stay healthy and strong. Vitamin D also helps promote nutrient absorption, mood balance, and insulin. And when we’re older, it can especially affect us.

You can get vitamin D supplements here.  Although it can be difficult to get enough vitamin D from diet alone, eating plenty of fatty fish (think tuna, mackerel, and salmon), soy milk, beef liver, egg yolk, and cheese help keep levels of this important vitamin high.

You may want to take vitamin D3 with vitamin K2, which is an important pairing. According to Healthline, vitamin D allows you to absorb calcium, which vitamin K then directs appropriately to build bone. Without vitamin K, calcium can build up in your arteries instead of your bones and contribute to heart disease.

• Vitamin B12

Vitamin B12 helps your body produce red blood cells, which are responsible for delivering oxygen to the muscles. This action makes B12 a key player in muscle growth. You can find this one in most of the foods you eat, like fish, dairy and poultry. A word of warning: vegans and vegetarians are at higher risk of deficiency, so be sure to eat plant milks, soy and soya beans, and some fortified cereals. Additionally, you’ll want to consider taking vitamin B12 supplements.

• Vitamin B3

Vitamin B3 (also called Niacin) supports muscle growth and gives you better pumps. That’s why so many bodybuilders and fitness models load up on this nutrient before photo shoots. It also can promote the metabolism of glucose, increase good cholesterol (while limiting your bad cholesterol) and support healthy hormone production. You can get this food easily, as it’s found in bananas, eggs, seeds, meats, and fish.

• Vitamin B6

Noticing a trend here? The B vitamin family are power players when it comes to bodybuilding and muscle repair.  You’ll want to get enough of this vitamins, as it can promote red blood cell production and healthy levels of nitric oxide (which is produced naturally in the body and can support performance and endurance).  To get this into your diet, you’ll want to add fish (especially fatty fish, like albacore tuna and salmon), chickpeas, and bananas.

If you’re not into beef liver or fatty fish, or if you don’t eat meat, chickpeas and bananas are your friend: One can of chickpeas, for instance, delivers over 55 percent of the daily recommended amount of B6. Think about supplementing with a B6 vitamin as well.

• Vitamin E

Vitamin E is well-known for its skin-loving properties, but it isn’t just for your skin. Vitamin E not only slows down aging and scavenges free radicals (substances from the environment or toxins that are harmful to our health and can cause chronic illness), but also helps flush out metabolic waste.

When we exercise, we create oxidative stress (free radicals) within the body. The good news? This vitamin actually undoes some of the damage of free radicals. You can find it in nuts,

• Vitamin A

This vitamin is unparalleled, as it supports protein synthesis and the creation of glycogen. It also helps our eyes, fights free radicals, and supports healthy, strong bones. The problem with vitamin A, however, is that it can be made deficient by lots of environmental factors — alcohol, illness (like diabetes) and low fat diets. Easy ways to eat vitamin A include eating eggs, fatty fish (are we noticing a trend, here? Fatty fishes are good for you!) and carrots.

• Vitamin C

This is likely the one vitamin you know all about; most of us have been taking it at our mother’s request since childhood!  Most people use vitamin C when it comes to boosting their immune function and upping their antioxidant levels. This vitamin can even help repair damaged tissues, which is a big deal when you’re hitting the gym. You can find it in loads of delicious foods, like tomatoes, citrus-y fruits (think, oranges), and leafy greens (like kale).

• Omega-3 Fatty Acids

According to recent human studies, omega-3 fatty acids (like those from fish) “can influence the exercise and nutritional response of skeletal muscle” and reduce post-exercise muscle soreness.

Omega-3s have been found to speed up recovery and boost muscle growth on top of providing support to our cardiovascular, eyes, joint, brain, and skin health. The body needs to get omega-3 fatty acids from foods such as walnuts, eggs, fish (like mackerel and sardines) and avocados. You can also take a daily fish oil supplement to boost your omega-3s.

• Vitamin B2

This ones also supports energy production, so it is key for anyone trying to make big gains at the gym. Additionally, this supplement can also work wonders after you lift — by reducing the soreness after a good workout. This helps to get you back into the gym sooner, rather than waiting a long time for muscle recovery. You can get this one in lots of animal foods, like trout, beef, dairy and lamb. Vegans have other options.

• Vitamin B9 (Folate or Folic Acid)

Vitamin B9 is key for muscle growth. Here’s what you should know: Folic acid is the synthetic (artificial; produced by chemical biosynthesis) version of vitamin B9. Folate, however, is vitamin B9 that occurs naturally in food, according to BreakingMuscle. It is also available in supplement form.

According to one study, “Energy production and the rebuilding and repair of muscle tissue by physical activity require folate and vitamin B12 as a cofactor.” This benefits growth, synthesis of new cells, and the repair of damaged cells and tissues. You can also get a lot of it from foods like avocado and spinach, but if you can’t it’s important to get a folate supplement into your daily routine.

Make Good Nutrition a Priority

In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Don’t waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!

Eat clean, whole, colorful foods, drink lots of water, and give your body that extra edge by taking professional-grade supplements. From protein supplements to amino acids, our online store provides everything you need to stay fit and healthy and optimize your workouts. As always, to ensure you’re providing your body with the nutrients it needs, be sure to consult with your healthcare practitioner or BodyLogicMD-affiliated practitioner before starting a new supplement regimen.

The post These Are the 10 Most Important Vitamins for Muscles appeared first on BodyLogicMD Blog.

Supplement vitamin multivitamin health herbal alternative antioxidant

If you’re deeply into maintaining your health and wellness, you probably either take nutritional supplements already or want to start taking them—and that’s great! However, you might have some questions before you begin.

For one thing, you may have read or heard about some not-so-thrilling news regarding certain supplements found to be either fake or totally unsafe. As a result, you may be asking yourself: Are supplements even good for me? Could they potentially harm me? We’ll get to that below, but, in short—yes. Supplements are safe, but it depends on where you get them and how much you take.

Other frequently asked questions include: How many supplements should I take? Can I overdose on them? Do they actually work?

So, here’s everything you need to know about taking supplements—in addition to information about some common supplements.

What Are Dietary Supplements—and How Can They Benefit You?

Dietary supplements include vitamins and minerals, herbals, amino acids, and enzymes. They come in different types such as fat-soluble and water-soluble vitamins. They also come in many forms, including capsules, powders, soft gels, gel caps, and liquids. Some popular ones you may have heard about are St. John’s Wort, fish oil, and calcium. American adults commonly take one or more dietary supplements, either every day or occasionally.

The benefits are plenty. Vitamins and essential minerals play key roles in keeping you alive and well, and some research suggests they can even help ward off illnesses such as heart disease, age-related macular degeneration, and Alzheimer’s disease.

According to the Council for Responsible Nutrition, “Vitamins and essential minerals are components of enzymes and cofactors the body needs to accomplish the everyday miracles of constantly keeping the heart beating, the blood flowing, the muscles flexing, the bones strong, the digestive system churning efficiently, the cells dividing, the eyes sparkling, the skin protecting our outer and inner surfaces, countless membranes controlling what goes into and out of every cell and tissue, the kidneys filtering the blood and adjusting blood pressure, the lungs drawing in life-giving oxygen and expelling other gases, the nerves snapping, and the brain cogitating.”

The Council also states, “There is an abundance of evidence indicating that people who eat good diets and obtain adequate or even generous intakes of essential nutrients have better health that people who do not.”

Moreover, it was found that supplementation can even have a positive effect on your mood and depression levels.

According to Harvard Health, lots of people use—and greatly benefit from—vitamins because they have a poor diet, don’t get enough sunlight, have dietary restrictions, or have gut illnesses such as Crohn’s disease, celiac disease or chronic diarrhea, or they are recovering from gastric bypass surgery. These conditions interfere with vitamin absorption.

It’s very important to note that some dietary supplements are extremely well-understood (and well-researched) while others require further study. Just make sure you speak with your doctor or a BodyLogicMD-affiliated physician if you have questions.

In short, vitamins are pretty vital. Consequently, if you’re not getting enough, you could be putting yourself at risk for short- and long-term illness.

How Can You Take Supplements Safely?

Let’s consider the risks. One of the things you should know, if not the most important thing you should know, is that supplements are not legally allowed to be marketed for the purposes of treating, diagnosing, preventing, or curing diseases. In fact, manufacturers cannot even make those claims! However, supplements can help support and promote your health in various and important ways.

Unlike prescription medicines, which undergo extensive clinical trials before they are marketed, the Food and Drug Administration (FDA) is not able to review the efficacy or safety of dietary supplements prior to being sent to market. The upshot? It’s up to the manufacturers and distributors of any supplements to ensure the safety of their products. The FDA can take action against a contaminated or deceptively labeled dietary supplement only after the product is on the market.

That may be a bit alarming, which is why we suggest that you purchase professional-grade supplements from a seller who is trustworthy and promises quality. (In fact, it’s best you do not purchase budget supplements from sources such as Amazon or eBay, where products are not quality-assured and counterfeit products abound.)

To ensure the best quality possible, BodyLogicMD partners with manufacturers that must comply with strict Current Good Manufacturing Practice (cGMP) regulations enforced by the US Food and Drug Administration (FDA). As well, they all pride themselves on their products being evidence-based by means of human clinical trials published in peer-reviewed scientific journals. For these reasons, it comes as little to no surprise that healthcare experts prefer professional-grade supplements when making recommendations for patients.

What should you know about supplement labels? Here’s where things get tricky: When you’re shopping for supplements, it’s important to note that “natural” doesn’t always mean “safe,” and that any claim of “no side effects” or “works better than X drug” is just that—a claim, not a fact. You should always your research and homework on which supplements you’re buying so you know they can be trusted.

In fact, a recent news article in The New York Times reported that dozens of top-selling vitamin and supplement brands at several national retailers “did not contain any of the herbs on their labels.” The vitamins were scarily packed with fillers that could potentially harm a person if they had an allergy. These fillers contained ingredients like powdered rice, asparagus, even houseplants. Some of them were even contaminated, causing illness.

An FDA Consumer Update reveals that “the FDA has found nearly 300 fraudulent products—promoted mainly for weight loss, sexual enhancement, and bodybuilding—that contain hidden or deceptively labeled ingredients. These included active ingredients in FDA-approved drugs or their analogs (closely-related drugs), or other compounds, such as novel synthetic steroids that do not qualify as dietary ingredients.”

Our BodyLogicMD manufacturers never use fillers, as they’re both dangerous and can restrict absorption.

All of that aside, most supplements are considered safe to take daily—but we absolutely recommend chatting with your doctor or a BodyLogicMD-affiliated practitioner about any questions you may have, especially if you’re starting a specific supplementation regimen.

Manufacturers include consumer information in their labeling for any vitamin or other supplement. If you take a peek at this information, you’ll find the manufacturer’s suggestion for serving size. You should strictly adhere to this recommendation unless your doctor adjusts the serving size based on your specific needs. Because some supplements can affect you adversely, it’s important to never exceed the dosage recommended by the manufacturer or your doctor.

In fact, it is possible to “overdose” by taking too many supplements or too much of one supplement. According to Dr. Andrew Weil, “Yes, it is possible to overdose on some vitamin or mineral supplements, and taking too much of certain ones on a daily basis can lead to health problems.”

Other risks? Combining supplements, using supplements with medicines, choosing supplements over medications, and using the wrong supplements before, during or after a surgery can cause complications.

In short, let your doctor guide you through your supplementation regimen.

Which Vitamins Are Dangerous in Large Doses?

 Every vitamin has an Upper Limit — or ”UL.” This is the amount that you should not exceed. Although vitamins are good for you, this is where “too much of a good thing” can come into play. Here are some vitamins which require a specific daily dose, and what might happen if you exceed those dosage recommendations.

Vitamin A

Vitamin A has a big job — it supports our vision, cell development and immune system.

Aim for: Between 700 and 900 micrograms per day. In addition to supplementing, you can get vitamin A from liver, dairy products (like milk or cheese), salmon and kiwis.  This vitamin can be stored in the body over time, so if you’re getting too much of it you may experience dizziness, nausea, headaches, rashes — and in serious cases, death.

Vitamin C

Vitamin C is actually a free-radical fighting antioxidant, which is responsible for immune function and tissue health. Aim for 75 to 90 milligrams per day. You can get it in citrusy fruits, like oranges, as well as broccoli and bell pepper. Don’t take more than 2,000 mcg of vitamin C a day, even if you’re worried about catching a cold. You can’t die from taking a lot of it, but it can cause stomach issues and kidney stones.

Vitamin D

Vitamin D is mega-important, and lots of people are deficient in this vitamin — especially if you’re in a low-sunlight environment. This vitamin is helpful because it facilitates the absorption of calcium (which our bones need!). Not getting enough calcium has been linked to bone breakage and osteoporosis. Aim for 10–15 mg of vitamin D a day.

The fact is, you can get too much vitamin D, and this can raise calcium levels in your blood, which can affect the heart and kidneys.

Niacin

Niacin does a big job: It actually converts the food that you eat into the energy that your body needs. People generally aren’t deficient in niacin, luckily, as it’s loads of foods (like tuna, mushrooms, green peas). You’ll want to aim for 35 mg daily. Any more than that, and you might develop liver damage. People with diabetes need to be mindful here, as too much niacin can affect blood sugar levels. A”niacin flush” is also possible, and it’s characterized by itching and burning after taking too much niacin.

Vitamin B6

Vitamin B6 supprts the nervous system, create hemoglobin and converts protein and sugar into energy, so it’s also got a big job. Aim for 1.3 mg a day. You can also get it from pork, pultry, eggs, and soya beans. Taking more than you need can lead to nerve and skin damage and light sensitivity.

Folic Acid or Folate

Folate (also referred to as Folic acid, which is a synthetic form of folate) helps our bodies make DNA, divide cells and grow healthy and strong. You can eat it in fruits, legumes, and leafy greens. Aim for about 400 mcg a day. Any more and you might develop cognitive disturbances, stomach trouble, and an increased risk of some forms of cancer.

The Last Word

In the end, the very best thing you can do is eat a varied diet full of healthy, clean foods. Doing so will ensure that you’re getting the essential vitamins and nutrients that you need. The next best thing would be to supplement for any dietary deficiencies.

BodyLogicMD-affiliated physicians are highly experienced in nutritional supplements and can work with you to develop a customized, targeted supplementation program that includes testing to detect deficiencies. Supplements are safe and effective as long as they’re used wisely—and they can make all the difference in your health! Shop BodyLogicMD supplements for all your health needs right here.

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