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