OMG Digital Magazine OMG Issue 280 12th October 2017 | Page 30

OMG Digital Magazine | 280 | Thursday 12, October, 2017 • PAGE 30
Health
7 Things You Need to Know
About Taking Vitamins
What you should know before you pop that pill.
By Dr. Mehmet Oz
Half of you reading this probably take a dietary
supplement—a recent study found that more than 50
percent of Americans (and more than two-thirds of
seniors) do. Although multivitamins are falling out of
favor (possibly a consequence of research suggesting
they’re ineffective at preventing disease), the popularity
of certain nutrients has skyrocketed: Between 1999 and
2012, use of vitamin D almost quadrupled, and use of fish
oil supplements increased ninefold.
If you’re one of the millions of supplement fans, I want to
make sure you’re taking them in a healthy way. Here’s a
cheat sheet.
Calcium
DO take it with vitamin D. You won’t be able to properly
absorb calcium without vitamin D, so try to also get about
600 IUs of D a day.
DON’T overdo it. Extreme amounts of calcium won’t
build bionic bones, but may lead to kidney stones or
constipation and, according to some analyses, even
a higher risk of heart disease. FYI: The recommended
daily allowance for most adults is 1,000 milligrams from
supplements and food combined; just an eight-ounce
container of low-fat yogurt provides 42 percent of that.
Fish oil or omega-3 fatty acids
DO take them with a meal. This will help minimize
unpleasant side effects like burping and heartburn.
DON’T take them with aspirin or other blood thinners
(unless they’represcribed by a doctor). These supplements
further thin your blood, increasing the risk of bleeding.
Iron
DO take it with a glass of orange juice. Research shows
that vitamin C improves your body’s iron absorption.
DON’T wash it down with dairy or antacids. They may
contain calcium, which can interfere with iron intake.
Vitamins A, D, E and K
DO use them as a reason to enjoy some healthy fats. These
nutrients may be best absorbed with meals containing fat.
DON’T start taking vitamin K if you’re on an anticoagulant
like warfarin. The vitamin