While vitamins, minerals and herbs can be very effective in promoting overall health, it is important to use these dietary supplements safely and correctly to optimize their effectiveness and reduce the incidence of interaction with other drugs or products.

Different nutrients require unique circumstances to ensure their effectiveness. Below you will find six commonly used supplements and a brief how-to guide for obtaining the best benefits of each.

Fish Oil
Fish oil is an excellent source of omega-3 essential fatty acids, which help support many areas of health. You should verify that your fish oil product has been molecularly distilled to remove mercury and other toxins. You may also want to take fish oil with food to reduce the possibility of "fishy" burps. I recommend taking a total daily dosage of EPA plus DHA between 600 mg and 2,000 mg.

Multi-Vitamin
If your multi-vitamin consists of two or more pills, take half with one meal and the other half with another meal. These meals should include fat, preferably healthy fat such as extra-virgin olive oil or nuts, to increase the absorption of fat-soluble nutrients such as CoQ10, lutein and vitamins A, D, E and K.

CoQ10
CoQ10 is a natural antioxidant which, in dosages of 100 mg or more, may help support cardiovascular health. Those who are taking statin drugs should be aware they can deplete the body's natural stores of CoQ10, making supplementation beneficial. For best absorption, CoQ10 should be taken with a meal containing fat.

Vitamin D
When skin is exposed to mid-day summer sunshine with strong UV-B rays, it can generate large amounts of vitamin D3. However, most people simply do not or cannot get enough from the sun alone, especially the elderly or those with dark or olive skin. The large majority of people would benefit by supplementing with at least 4,000 IU to 5,000 IU of vitamin D3 daily, taken with a meal that includes fat.

Vitamin K2
Vitamin K2 as MK-7 plays a vital role in promoting healthy bones and healthy arteries. Vitamin K2 as MK-7 is primarily found in foods such as fatty cheese, with an average daily intake in the U.S. of only 15 mcg. I recommend supplementing with 40 mcg to 150 mcg of vitamin K2 as MK-7 daily with food including fat.

Calcium
Calcium is available in several forms. Calcium carbonate should be taken with food, but calcium citrate, calcium malate and dicalcium malate may be taken with or without meals. The best time to take calcium is before bed or upon waking in the morning. Consuming vitamin D, magnesium and vitamin K2 as MK-7 with calcium is a good idea, as they work together with calcium to support healthy bones. I recommend 500 mg to 600 mg of calcium daily. If you take more than 500 mg, divide it into two doses, as the body cannot absorb large amounts of calcium at one time.

Common contraindications
The large majority of supplements taken at reasonable dosages are very safe. However, some supplements may be contraindicated (not recommended) for certain health conditions or prescription drugs. For example, blood-thinning anticoagulants work by blocking vitamin K. Therefore, vitamin K supplements should not be consumed by anyone who is taking a blood-thinning drug. In addition, many supplements, especially herbs, are contraindicated during pregnancy.


To maximize the effectiveness and safety of your supplement regimen, it is important to tell your physician about everything you are taking or planning to take, including prescription medicines, over-the-counter drugs and dietary supplements.


To your good health,
Dr. David N. Ilfeld