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Frequently Asked Questions
NOTE- THESE STATEMENTS HAVE NOT BEEN EVALUATED BY FOOD AND DRUG ADMINISTRATION.
Colostrum is useful for optimizing health for both men and women at all ages.
Biotin can help promote a healthier look and stronger hair.
Since It’s a B Vitamin, Biotin also has links to increased energy levels, better skin and finger nails.
Biotin stimulates hair follicles so that growth can occur as a result of being able to absorb all the important nutrients and vitamins required.
So if you’ve only just noticed the signs of hair loss or thinning, Biotin may indeed help generate newer and healthier strands so your hair looks at its best. Remember that regular use is necessary so always stick to the plan your prescriber has designed.
By giving Keratin a platform to flourish in your body, you can expect a better and more voluminous head of hair with regular consumption of Biotin.
Conclusion – Consider taking Biotin for your mild hair loss issues and you could reap the benefits before your hair loss becomes baldness and there’s less you can do about it.
Your body cannot make vitamin B12. It is synthesized only by bacteria. While present in animal products, including meats, fish, shellfish, dairy products, and eggs, it is absent in plant- based foods.
Vitamin B12 deficiency is characterized by a specific type of anaemia called megaloblastic anaemia. It can cause fatigue, weakness, constipation, loss of appetite, and weight loss. Numbness and tingling in the hands and feet, depression, confusion, or poor memory can also occur.
People most at risk for B12 deficiency are vegans, as diets devoid of animal products will result in B12 deficiency. However, B12 issues can be caused by taking some types of stomach acid blockers. Also, some people have an autoimmune or inflammatory condition of the stomach wall that degrade the proteins that aid vitamin B12 absorption.
Symptoms of B12 deficiency can take decades to develop, and can usually only be diagnosed by a medical professional.
If you do not get enough calcium in your diet you may be at risk for losing calcium from your bones, making them thinner and weaker. This condition is called osteoporosis.
You are more likely to need a supplement if you:
Calcium carbonate is best absorbed with a meal. Calcium citrate can be taken on a full or empty stomach. Calcium citrate may be a better choice for older adults or younger people who have low levels of stomach acid.
Look at how much elemental calcium is in the supplement. The less elemental calcium per pill, the more pills you will have to take to meet your needs. If you want to take just 2 calcium pills a day, you need to choose a product that contains 500 to 600 mg of elemental calcium. Calcium, whether in food or supplements, is best absorbed if taken several times a day, in amounts of 500 mg or less.
Calcium phosphate, lactate, and gluconate are also well absorbed. However, the calcium content of these supplements is low per pill, so you need several pills a day to meet your needs.
Though Ascorbate is not a cure for common cold, serious complications of it, may be avoided by regular inclusion of Vitamin C in the diet. Other benefits include protection against:
- Deficiency of the Immune System
- Cardio-vascular disease
- Prenatal health problems
- Tooth decay and Gum disease
- Eye disease
- Skin wrinkling
- Lack of sufficient Vitamin C in the diet causes its deficiency
- The lack of Vitamin C, over a period of time, leads to reduced production of collagen (a type of protein)
- The shortage in collagen results in breakdown of tissues
- The maintenance and repair of the body is hampered
- Chronic Vitamin C deficiency, over a span of three months, leads to an ailment known as scurvy
Lutein and zeaxanthin can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. Studies suggest that a high level of both in eye tissue is linked with better vision, especially in dim light or where glare is a problem.
Diets rich in these two nutrients may help hold off age-related eye diseases. For example, one study found that people who ate foods rich in zeaxanthin — think “green veggies” like spinach, kale, and broccoli — may be half as likely to get cataracts. Another showed that if you have macular degeneration, which causes damage to the middle of your retina and can take away your central vision, supplements with lutein and zeaxanthin can slow its progress.
Note: Many studies combine these two nutrients with others such as vitamins C and E. It may be that the mix of nutrients does more for your eyes than any single one of them.
Recommended daily allowance: No RDA has been set for either nutrient.
Recommended level for eye health: 10 mg/day for lutein and 2 mg/day for zeaxanthin.
Many products are marketed as dietary supplements, and it is important to remember that supplements include not only vitamins and minerals, but also herbs and other botanicals, probiotics, fish oil, and other substances.
Some supplements may help ensure that you get adequate amounts of essential nutrients or help promote optimal health and performance.
However, dietary supplements are not intended to treat, diagnose, mitigate, prevent, or cure disease. In some cases, dietary supplements may have unwanted effects, especially if taken before surgery or with other dietary supplements or medicines, or if you have certain health conditions.
Do not self-diagnose any health condition. Work with your health care provider to determine how best to achieve optimal health. Also check with your health care provider before taking a supplement, especially if you take any medicines or other dietary supplements or if you have any health conditions.
Scientific evidence supporting the benefits of some dietary supplements (for example, vitamins and minerals) is well established for certain health conditions, but others need further study. Whatever your choice, supplements should not replace prescribed medications or the variety of foods important to a healthy diet.
Dietary supplements are not intended to treat, diagnose, mitigate, prevent, or cure disease. In some cases, dietary supplements may have unwanted effects, especially if taken before surgery or with other dietary supplements or medicines, or if you have certain health conditions.
Do not self-diagnose any health condition. Work with your health care provider to determine how best to achieve optimal health. Also, check with your health care provider before taking a supplement, especially if you take any medicines or other dietary supplements or if you have any health conditions.
In addition to talking with your health care provider about dietary supplements for a particular health condition or disease, you can search on-line for information. It is important to ensure that you obtain information from reliable sources.
Our bodies need vitamins and minerals for many things, like breaking down the food we eat, making bones and DNA, helping muscles contract, and maintaining immunity. But there’s no reason to get more than you need, and some nutrients can be dangerous in large amounts.
Each vitamin and mineral has a recommended amount, which is what you should get each day for good health. Most of them also have what is called a “tolerable upper intake level” or UL. Getting more than the UL can cause health problems. Other vitamins and minerals appear to be safe at any dose, while a few have a UL only under certain circumstances.
Which vitamins and minerals fall into which category? Here’s the breakdown:
- Nutrients with ULs: calcium, choline, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, phosphorus, selenium, vitamin B6, vitamin C, vitamin D, and zinc
Stay under the UL each day for these nutrients to avoid health problems unless your health care provider recommends more. For example, very high doses of vitamin B6 can cause severe nerve damage and too much iron can be fatal. The ULs for these nutrients include what you get from food, beverages, fortified foods (including many breakfast cereals), and dietary supplements. But it’s unlikely you’ll go above the UL from food and beverages alone. - Nutrients with ULs, but only from dietary supplements and fortified foods: folate, magnesium, niacin, and vitamin E
These vitamins and minerals, as found naturally in food and beverages, won’t cause any health problems. But they can if you get amounts above the UL from supplements or fortified foods. - One nutrient with a UL, but only for certain forms: vitamin A
Vitamin A exists in two main forms: preformed vitamin A—such as retinol and retinyl palmitate—in animal products (including meat, poultry, fish, and dairy products); and beta-carotene (in fruits, vegetables, and other plant foods). Dietary supplements can contain both forms.
Only preformed vitamin A has a UL because high amounts can cause health problems, such as birth defects during pregnancy and liver damage. Beta-carotene has no UL because high amounts don’t cause these problems. - Nutrients with no ULs: biotin, chromium, pantothenic acid, riboflavin, thiamin, vitamin B12, and vitamin K
These nutrients have no identified safety concerns, even at high doses. But there’s no reason to get more than recommended amounts unless your health care provider recommends it.
In most cases it’s best to get nutrients from food first, if you can, before taking supplements. Multivitamin/mineral supplements (MVMs) cannot take the place of eating a variety of foods that are important to a healthy diet. But people who don’t get enough vitamins and minerals from food alone, are on low-calorie diets, have a poor appetite, or avoid certain foods (such as strict vegetarians and vegans) might consider taking an MVM. Health care providers might also recommend MVMs to patients with certain medical problems. In addition, certain vitamin and mineral supplements are recommended in specific circumstances as discussed below.
Most research suggests that getting recommended intakes of vitamins and minerals from food—and dietary supplements as needed—promotes health. Our fact sheet points out that some people might benefit from taking certain nutrients found in MVMs. For example:
- If you might become pregnant, getting 400 micrograms (mcg)/day of folic acid from fortified foods and/or dietary supplements lowers your baby’s risk of birth defects of the brain and spine.
- If you are pregnant, a daily prenatal MVM can help ensure you get enough folic acid, iron, iodine, and vitamin D during pregnancy. Your doctor might also recommend separate supplements of iodine and choline, which are often missing or in too small amounts in prenatal MVMs.
- If you are pregnant and eat a vegetarian or vegan diet, your doctor might suggest other nutrients including vitamin B12 and the omega-3 fatty acids EPA and DHA.
- Breastfed babies might also need a vitamin B12 supplement if their nursing parent is low in B12 or eats a vegan diet.
- Breastfed and partially breastfed infants should receive vitamin D supplements of 10 mcg (400 IU)/day, as should non-breastfed infants and toddlers who drink less than 1 quart per day of vitamin D-fortified formula or milk.
- If you are older than 50, get recommended amounts of vitamin B12 from fortified foods and/or dietary supplements because your body might not absorb enough of the B12 that is naturally found in food.
Keep in mind that manufacturers add some of the vitamins and minerals found in dietary supplements to a growing number of foods, including breakfast cereals and beverages. As a result, you may be getting more of these nutrients than you think, and more might not be better. Taking more than you need is always more expensive and can increase your risk of side effects.
It depends. You need vitamin D for strong, healthy bones and to help prevent osteoporosis. Researchers are also studying vitamin D to see if it affects your risk of getting diseases such as diabetes and cancer, but they still don’t fully understand all of its effects in the body.
Most children and adults should get 15 micrograms (mcg) or 600 International Units (IU) a day, while those age 70 and older need 20 mcg or 800 IU.
Good sources of vitamin D include fatty fish, such as salmon and tuna, and fortified milk. Our bodies also make vitamin D when our skin is exposed to the sun. Knowing exactly how much vitamin D you’re getting can be difficult. Your health care provider can help you determine whether you might need a vitamin D supplement based on such factors as the foods you eat, your skin type, and the amount of sun you’re exposed to. Your health care provider can also test your vitamin D blood levels.
The main difference between various calcium supplements is the form of calcium they contain, and one isn’t necessarily better than another for you. The two most common forms are calcium carbonate and calcium citrate. Calcium carbonate is absorbed best when taken with food. Calcium citrate is absorbed well on an empty or a full stomach. In addition, people with low levels of stomach acid (which is more common in people aged 50 and older) absorb calcium citrate more easily than calcium carbonate.
One of the most important things to consider about calcium supplements, aside from the form of calcium, is how much to take at one time. The body absorbs calcium best in doses of 500 milligrams (mg) or less at a time. So, for example, if you take 1,000 mg of calcium from supplements per day, you might split the dose and take 500 mg at two separate times during the day.
Biotin is a B vitamin found mainly in meat, eggs, fish, nuts, and some vegetables. A biotin deficiency can cause skin rashes, hair loss, and brittle nails—hence, the belief that taking extra biotin will produce healthier skin, thick hair, and strong nails. But it’s not clear if these claims hold up.
One of the most common misconceptions about vitamins and minerals is that if a nutrient deficiency causes a particular set of symptoms, then taking more of that nutrient will not only reverse those symptoms but will actually leave you better off. The reality is, if you are already getting enough, getting more doesn’t usually help.
Biotin helps metabolize the food we eat into the energy we need. The recommended amount of biotin for adults is 30 micrograms (mcg) per day, and you can get this much by eating a wide variety of nutritious foods. For example, a meal with 3 ounces of salmon, 3/4 cup of cooked sweet potato, 1/2 cup of cooked spinach, 1/4 cup of roasted almonds, and 1 cup of 2 percent milk provides about 11 mcg of biotin.
Some dietary supplements contain between 2,500 and 5,000 mcg of biotin, which are very high doses. In a few small scientific studies, some people with thin and brittle nails who took high doses of biotin had harder nails. And in a few cases, high doses of biotin improved a rare hair disorder in children and skin rash in infants. But the results of these studies are too preliminary to recommend biotin for any of these conditions.
Biotin doesn’t have an upper intake limit because there’s no evidence that it’s toxic, even at high doses. Most vitamins and minerals, however, do have upper limits, and getting too much can be unsafe. Some can also interact with medications or lab tests. Biotin, for example, can cause false results on some lab tests, including those that measure thyroid hormone levels. For these and other reasons, we always recommend talking with your health care provider about vitamins, minerals, and other dietary supplements to help you determine which, if any, may be of value.
Yes, getting enough folic acid helps prevent birth defects, especially a kind called neural tube defects. These types of birth defects occur when the neural tube (where the brain and spinal cord form) doesn’t close properly in the foetus.
The neural tube closes very early in pregnancy—only 3 to 4 weeks after conception. This is right around the time most women realize they are pregnant, so waiting to take folic acid until you find out that you are pregnant might be too late.
If you could become pregnant, you should get 400 micrograms (mcg) of folic acid per day from dietary supplements and/or fortified foods (such as enriched breads, cereals, pastas, and other grain products). This is in addition to the amount you get naturally from foods and beverages. The recommended amount goes up to 600 mcg per day once a woman is pregnant because folic acid has many other important functions during the remaining months of pregnancy.
Research shows that people who get migraine headaches tend to have lower levels of magnesium than those who don’t. This suggests—but doesn’t prove—that consuming more magnesium might decrease the chance of getting migraines.
According to a few small studies, taking magnesium supplements (about 300 milligrams [mg] twice a day) alone or in combination with medication might help prevent migraines. But this should be done only under the guidance of a health care provider because taking too much magnesium as a supplement can cause problems. If you want to try magnesium for migraine headaches, we recommend talking with your health care provider.
Our bodies need vitamins and minerals for many things, like breaking down the food we eat, making bones and DNA, helping muscles contract, and maintaining immunity. But there’s no reason to get more than you need, and some nutrients can be dangerous in large amounts.
Each vitamin and mineral has a recommended amount, which is what you should get each day for good health. Most of them also have what is called a “tolerable upper intake level” or UL. Getting more than the UL can cause health problems. Other vitamins and minerals appear to be safe at any dose, while a few have a UL only under certain circumstances.
Which vitamins and minerals fall into which category? Here’s the breakdown:
- Nutrients with ULs: calcium, choline, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, phosphorus, selenium, vitamin B6, vitamin C, vitamin D, and zinc. Stay under the UL each day for these nutrients to avoid health problems unless your health care provider recommends more. For example, very high doses of vitamin B6 can cause severe nerve damage and too much iron can be fatal. The ULs for these nutrients include what you get from food, beverages, fortified foods (including many breakfast cereals), and dietary supplements. But it’s unlikely you’ll go above the UL from food and beverages alone.
- Nutrients with ULs, but only from dietary supplements and fortified foods: folate, magnesium, niacin, and vitamin E
These vitamins and minerals, as found naturally in food and beverages, won’t cause any health problems. But they can if you get amounts above the UL from supplements or fortified foods. - One nutrient with a UL, but only for certain forms: vitamin A
Vitamin A exists in two main forms: preformed vitamin A—such as retinol and retinyl palmitate—in animal products (including meat, poultry, fish, and dairy products); and beta-carotene (in fruits, vegetables, and other plant foods). Dietary supplements can contain both forms.
Only preformed vitamin A has a UL because high amounts can cause health problems, such as birth defects during pregnancy and liver damage. Beta-carotene has no UL because high amounts don’t cause these problems. - Nutrients with no ULs: biotin, chromium, pantothenic acid, riboflavin, thiamin, vitamin B12, and vitamin K
These nutrients have no identified safety concerns, even at high doses. But there’s no reason to get more than recommended amounts unless your health care provider recommends it.
