Like many Americans, you may take dietary supplements in an effort to stay healthy. With so many dietary supplements available and so many claims made about their health benefits, how can you decide whether a supplement is safe or useful? This fact sheet provides a general overview of dietary supplements, discusses safety considerations, and suggests sources for additional information.

Key Points
Dietary supplements contain  a variety of ingredients, such as vitamins, minerals, amino acids, and herbs or other botanicals. Research has confirmed health benefits of some dietary supplements but not others.

To use dietary supplements safely, read and follow the label instructions, and recognize that "natural" does not always mean "safe." Be aware that an herbal supplement may contain dozens of compounds and that all of its ingredients may not be known.

Some dietary supplements may interact with medications or pose risks if you have medical problems or are going to have surgery. Most dietary supplements have not been tested in pregnant women, nursing mothers, or children.

The U.S. Food and Drug Administration (FDA) regulates dietary supplements, but the regulations for dietary supplements are different and less strict than those for prescription or over-the-counter drugs.

Tell all your health care providers about any complementary health approaches you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

About Dietary Supplements:
Dietary supplements were defined in a law passed by Congress in 1994 called the Dietary Supplement Health and Education Act (DSHEA). According to DSHEA, a dietary supplement is a product that:

Is intended to supplement the diet

Contains one or more dietary ingredients (including vitamins, minerals, herbs or other botanicals, amino acids, and certain other substances) or their constituents

Is intended to be taken by mouth, in forms such as tablet, capsule, powder, softgel, gelcap, or liquid

Is labeled as being a dietary supplement.

Herbal supplements are one type of dietary supplement. An herb is a plant or plant part (such as leaves, flowers, or seeds) that is used for its flavor, scent, and/or potential health-related properties. "Botanical" is often used as a synonym for "herb." An herbal supplement may contain a single herb or mixtures of herbs. The law requires that all of the herbs be listed on the product label.

Research has shown that some uses of dietary supplements are beneficial to health. For example, scientists have found that folic acid (a vitamin) prevents certain birth defects. Other research on dietary supplements has failed to show benefit; for example, several major studies of the herbal supplement echinacea did not find evidence of benefit against the common cold.

Link to full Article on National Institute of Health Website: Using Dietary Supplements Wisely

From our LivingAfterWLS Newsletter Archives: Should taking vitamins be Rule #5?

LivingAfterWLS Article Archives

The multi-vitamin market is rich with choice. It's also very confusing. There are mega's, potents, super all-day's, vegetarian formulas, geriatric formulas, athlete's formulas, recipes for men and women and teens! There are some things gastric bypass patients must consider when selecting a multi-vitamin supplement. First and foremost, follow the advice of your bariatric center, your general care doctor and/or nutritionist. They have your health records in hand and they are working in your best interest to promote your overall health and wellness beyond weight loss.

The weight loss surgery patient must first ask, "Can I swallow this with a small amount of water?" The next question, "Will it absorb quickly enough for my short circuited system?" Adult chewable tablets are available, but the taste is often unpleasant. However, these may be used during the first few months after surgery. Capsules and gels are a good choice because they are more likely to absorb quickly. Time released tablets should be avoided, they dissolve slowly, that's what makes them timed release. They will pass through the shortened intestine before absorbing into the body.

Choose a gender and age specific formula. The more that is learned about nutrition, the more obvious are men and women's different dietary needs. For example women need more calcium and iron in their diets. Men, particularly over 50, must be careful to limit iron intake. Geriatric vitamins often included chelated minerals for better absorption in addition to glucosamine to help with bones and joints and herbs to improve memory and wellness.

Finally, look for a supplement that contains most of the vitamins and minerals essential for good health - but does not exceed the U.S. RDA by more than 150 percent. (Most multi-vitamin supplements do not contain vitamin K - it is naturally synthesized by the body.) The label on the supplement bottle lists the weight in milligrams of the vitamin and minerals contained in the supplement.

The label also shows the percent of the U.S. RDA the supplement supplies. Natural and synthetic vitamins are virtually identical and most supplements are synthetic. It would require heaps of natural foods to extract enough vitamins for supplements and the cost would be prohibitive. One exception is vitamin E: the natural form is actually biologically more active and better absorbed and utilized by the body.

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I am pleased to tell you that the mainstream media is wrong when they say every one of us will gain five to seven pounds between Thanksgiving and Christmas. It simply doesn't have to be that way. Over the years I've learned a few things about working the WLS tool in harmony with the act and pleasure of celebrating the season with food, family and friends. Take a look and see if you can work these tips into your holidays and prove the weight gain wardens wrong.

Protein First is our WLS Rule #1 and our best friend during the holiday season. When we keep our protein intake above 80grams a day, spread throughout the day, we fuel our metabolism into high burn; we have increased energy and fewer cravings. Gastric bypass patients avoid dumping.

There is no question that boneless skinless chicken breasts play a leading role on the post-weight loss surgery plate. It is easy to rely on this ubiquitous food for clean lean protein that is healthy and quick to prepare. It is also easy for this food to become monotonous. Often we find ways to pretty up the outside using fresh herbs, spices and vegetables to add flavor and variety. Today's Recipe of the Week takes a different approach: moist and healthy fillings tucked inside the breasts to improve flavor and texture while adding variety to our menus. Give these recipes a try and enjoy your lean clean protein in a whole new way.

Ingredients:
2 teaspoons vegetable oil, divided
1/4 cup finely chopped onion
2 tablespoons finely chopped celery
1 3/4 cups chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 teaspoons curry powder, divided
1/4 cup golden raisins
1/2 teaspoon minced garlic
1 (10 1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned, chicken breast halves
3/4 cup apple juice
1 large garlic clove, minced
1 teaspoon cornstarch

Directions:
Heat 1 teaspoon oil in a non-stick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 teaspoon curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 teaspoon minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside.

Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket. Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside.

Add 3/4 teaspoon curry powder, remaining broth, apple juice, and garlic to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup. Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken.

Serving Size: 1 chicken breast half and 1/4 cup sauce. Per serving: 240 calories; 30 grams protein, 5 grams fat (1 saturated), 22 grams carbohydrate and 2 grams dietary fiber.

LivingAfterWLS, LLC
Kaye Bailey, Founder
Evanston, Wyoming 82931