I have long been involved with voting and electoral systems, and how to reform election methods for the best. One thing I have learned to explain is that “no electoral system is perfect.” Even the best of the alternative systems will have some short-comings, despite being superior to the norm.

Speaking of elections makes one think of politics and ah, yes, it’s the ides of March. Those were bad politics. As the saying goes “If you want to avoid bad luck, beware the ides of March.” Of course, bad luck can come in many forms. Fortunately, a bit of planning can land you on the right side of luck.

I am hoping to present readers with an approach to avoid bad luck by considering how to maintain health even if you (like me) can’t be “perfect.”

“That is no use at all! What I want is a man who
will support me when I am in the wrong.”

Lord Melbourne (1800’s English Prime Minister)
Replying to a politician’s pledge
“I will support you as long as you are in the right.”

This all crossed my mind when I started this post. Election systems aren’t perfect, politicians aren’t perfect, and I’m fairly sure the same is true for many approaches to health. It’s certainly true when purchasing supplements.

Indeed, when we eat right, we get a good deal of everything we need from food. How often have I heard someone amplify that point by saying something to the effect of “well, cave men didn’t buy vitamins?” True enough. They also had less junk food, less chronic Stress, more healthy soil, cleaner air, fewer toxins, probably more Sleep, and lived half the time we do (if they were lucky).

So, yes, you can skip supplements. But if you want to consider an added boost to your longevity, through multivitamins, minerals and other substances to improve bodily nutrition, they’re worthy of your consideration.

But where to start?

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Does ‘RDA’ really mean Reduced & Diminished Amounts?

Well, not exactly. You know that RDA is the ‘Recommended Daily Allowance.’ But the RDA is like minimum wage in the workplace. It may let your nutritional ‘ends meet,’ but little more.

It seems to me that RDAs have increased over the years. That’s good. Still, they often reflect an antiquated view. They stop major deficiency diseases like scurvy (vitamin C), beriberi (B1) or pellagra (B3) as examples. But these limited amounts do not always promote optimal health.

Ridiculing the RDA, which you will sometimes see replaced with similar DV (Daily Value) numbers, does not equate to support of mega-amounts of vitamin/minerals either. Simple mega-dosing across the board is not the answer. In the chart I am to share below, most of my own levels are close to RDAs. Probably only Turmeric, B-12 and Vit C (and frequently Vit D) are augmented well over RDA.

However, increased amounts of all these bio-nutrients will often provide greater advantage for mental and physical health. Rarely does anyone in the US die from traditional deficiency diseases these days. Yet, many people die from sequela of failing nutrition and how the body responds (heart, blood, liver etc.). Vitamins and minerals are essential for energy, immunity and prevention of mal-function and many diseases.

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Sharing My Chart with You

Making good choices is hard. To pave your way, I’m sharing my own comparison chart with you.

The shared chart supplies space for you to evaluate your current or future purchases. Evaluating and comparing your product(s) to the approximate suggestions for daily dosing will help you find the best bang for your pennies, uh, I mean bucks. Try to get the most from one bottle, but be aware that it is rare (perhaps impossible) for one product to supply every need. Chances are you will still want to buy additional substances separately.

Knowing exactly what’s in your supplement will allow you to make additions levelheadedly, and only when necessary. Make sure you compare ‘apples-to-apples’ in reference to quantity per dose. Is a serving one capsule or six? Determinations of cost will be extremely skewed if these potency comparisons are not commensurate.

You may be able to do some of this ‘comparison shopping’ before buying any product or even before heading out to the store. The Internet isn’t a good source for all information, but here’s an exception. I’m not suggesting you pay much attention to specious internet “health claims.” But you can find accurate composition-details on most products (usually being able to see the back of the label in one of the picture views). Simply refuse to buy any that don’t show all the details.

In addition, you may check your library for the Handbook of Nonprescription Drugs (published by American Pharmaceutical Association in Washington). You can see it (all 1000+ pages) online for free at: Handbook of nonprescription drugs: an interactive approach to self-care: Free Download, Borrow, and Streaming: Internet Archive. Or you can find very inexpensive copies with a quick search. The book has a table of many supplemental products as well as their ingredients and quantities.

How to Use the Aging_With_Pizzazz Chart

To best use the following chart for comparison, print it out. After filling in a line of comparative products (example the line for vitamin-A), circle or highlight the product column that contains the nearest value to “drb’s daily dose” or to what you are seeking.

When all the rows have been completed, the product column that best matches the recommended doses will have the most circles or highlights. You might choose that multi-tablet, and then ‘supplement’ it with single elements which are lacking.

Realize that the column with a $ sign is for cost. Charlatans in the vitamin/ supplement world are unfortunately numerous. [See Herbs – a Good Investment or a Waste of Money?.] We can’t always depend on the product, and we also don’t want to get totally fleeced with our purchases either.

Keep this chart in mind for future product evaluation as well, to make the best purchasing decisions. Remember products can be discontinued, ridiculously increase in price, or fail to meet your needs over time.

10 Further Tips & Reminders

Here are a few additional points.

1. Examples of dosages include amounts needed by the body, often sufficiently received through food, but not always. The dosages are not for treatment levels, instead simply common requirements for our dietary regime.
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2. Certain elements are difficult to obtain from your Diet (so may need extra attention in a supplement purchase). These include Potassium, Omega-3s, Magnesium, Iodine (if not using an iodized salt), Iron, Vit D, Vit K, Calcium, Vit A, and B-12.
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3. As you know from reading Aging with Pizzazz, certain conditions may benefit from increased use of supplements or an herb. (As an example, those with heart or cholesterol problems may seek to decrease homocysteine levels. To that end, they might increase B-6, B-12 and folic acid.)
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4. I have used too many sources over the years to be able to reference them. What I can say is that few agree. Even RDAs, which you would think are constant are not.
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5. My products have changed as my needs have changed. I am sharing what I would like to have in a product.  Although, I suspect if I found one such capsule, it would probably be too large to swallow.
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6. The chart is not offered as a prescription for you. This is a do-it-yourself evaluation.
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7. Note that I do not take all my supplements every day. Some are consumed every other day – and a few ‘prn’ or only when needed.
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8. As a reminder: ‘g’ = gram; smaller mg = milligram; and smaller yet mcg = microgram. IU = the international unit and is often described as the effect (not weight) of a substance.
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9. Daily values and RDAs are calculated on what is hoped you get from a diet of 2,000 calories per day. With the BEST of diets, eaten CONSITENTLY, you can achieve up to 97% of what the healthy adult needs. [At this point you may wish to refer back to Lord Melbourne and consider your level of perfection. ]
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10. Don’t forget to ‘avoid the landmines.’ Taking supplements is a small part of being well and living longer. It just happens to be our concentration for today. Pick it up as one more piece to your health-puzzle.

Comparing Products for Your Own Shopping Cart

Snag the chart here at this link.  It is offered this way for easy printing.
Supplement Comparison chart

FINAL THOUGHT

To be clear, my supplements do not contain each of these substances (even when I’m combining a multi and separate products). I rely a lot on food, especially for minerals (see section 3 of chart).  I generally consider additional supplements only when I think my diet may come up short or needs a boost. As I previously proclaimed – this is a DYI program. So, consider whether your diet is truly perfect, and make a good plan.

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Title Picture credit: Image by Steve Buissinne from Pixabay

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Originally Published on https://www.agingwithpizzazz.com/

Barbara Klein Blogger

I hit the Second 50 mark a while back, but have my sights on a different goal –much longer, quality living.

While I may have a ‘dr’ in front of my name, the credentials for this blog are the same as yours – I am on a journey to Age with Pizzazz, whether that is body, mind, spirit or just fun and learning.  It is important to me to share related information with others as well.

I currently live in Southern Oregon with my husband, Michael.  I have had the good fortune (well, usually good fortune) to have called several states my home: Vermont, New York (family home with various locations along the way), Massachusetts (a short stint), Georgia, West Virginia, Connecticut, Arizona and most recently (2014) Oregon.

I grew up in upstate New York to a financially-modest family and did most of my schooling there.  My undergraduate work was in education (music and special education).  I did post graduate work in music therapy (and became an RMT – Registered Music Therapist).  My master’s degree from The New School in New York was in Hospital and Health Care Administration – and also convinced me that along with wonderful advancements, much is wrong with our traditional American medical and health care system (at least at that point).  There was a year more of pre-med courses in the southeast and then a doctorate degree in chiropractic (an industry that also has its many up and down sides).

I often joke that I have had as many professions or jobs as I do fingers.  To live up to that claim, I will name some: waitress, low-level banker, music and special Ed teacher, music therapist, mental health professional, gig performer, real estate agent (for which I had a shot at being the worst ever), probation officer, chiropractor, author and consultant.