How to Pick the Right Multivitamin

There's nothing like a sound, low-fat diet full of fruits, vegetables, and whole grains to supply the vitamins and minerals we need to stay healthy. Unfortunately, we don't always eat well. Add to that the possible harmful effects of stress, aging, lack of exercise, pollution, and illness, and supplements become even more important. That's why so many experts now recommend that everyone take a daily multivitamin.
The importance of taking an extra strength multivitamin has much support. If you eat an optimal diet of low-fat foods, at least five servings of fruits and vegetables daily, and chicken, lean meat, or fish several times a week, you can probably get away with a once-daily formula. But even those who consume a fairly well-rounded diet and yield to junk-food lapses only occasionally can benefit from an extra-strength formula. If your idea of lunch is a slice of pizza and a diet soda, look for a multivitamin in the upper ranges of our chart.

Important tips
1. Read the label carefully to see what you're getting. Many "high-potency" formulas provide only the bare minimums you need to prevent deficiencies.
2. Don't pay more for "timed-release" or "chelated" products. They're not worth the extra cost.
3. Check the serving size. You may need to swallow up to six extra-strength pills a day to get the amounts listed on the label.
4. Don't double up on one-a-days. You'll be getting too much of certain nutrients, and not enough of others. If you want an extra-strength formula, buy one.
5. Avoid megadoses that greatly exceed the upper doses listed in our chart, especially with fat-soluble vitamins A, D, E, and K; the minerals iron and selenium; or when taking any supplements long term. Be sure to account for any vitamins and minerals you may also be taking as individual supplements or as part of an herbal formula.

Red Mountain Spa (Utah)
The Fasting Glucose, Triglyceride, and Cholesterol Blood Test:
Simple Methodology Yielding Profound Results
By Ralph Ofcarcik, PhD
Director of Nutrition Services

For many of us, fasting glucose and lipid blood testing is a yearly ritual included in our annual medical exam. Although extremely simple, these tests can yield surprisingly useful data for the detection and early warnings of disease.

A typical evaluation of the results is simple and easy to understand.

Glucose > 100 mg/dl = diabetic tendency
Triglycerides > 150 mg/dl = increased risk of heart disease
Total Cholesterol > 200 mg/dl = increased risk of heart disease
LDL Cholesterol > 130 mg/dl = increased risk of heart disease
HDL Cholesterol < 40 mg/dl = increased risk of heart disease
VLDL Cholesterol - Currently, there is no standard

Certainly this type of data can be helpful in determining the efficacy of our medications and diet, but it can also be 1. Used to detect tendencies toward other conditions, and 2. Incorporated into the new "blood math" to more reliably assess the risk of atherosclerosis, metabolic syndrome, and diabetes. For example:

Glucose
If blood sugar is significantly higher than 100, and you are not under the care of a physician, our first recommendation would be to see your doctor. It is possible that the elevated glucose may be a sign of diabetes - but not always. It could also be symptomatic prednisone use, Cushing's syndrome, or pseudo Cushing's syndrome (which is normally attributed to chronic stress, obesity, and/or excessive alcohol consumption). Usually, just by asking a few key questions the doctor will yield valuable clues regarding the hyperglycemia.

In some cases, glucose levels may be disturbingly low (below 50) - usually caused by a hypoglycemia tendency, glycogen depletion (from mucho exercise), or taking diabetic medication (or a ginseng supplement) just prior to testing. However, it can also be a red flag for much more serious conditions such as cancer or liver disease. Like before, our advice is to see your doctor.

Triglycerides
High triglycerides (over 150) are not good news for the heart and may indicate a tendency toward heart disease and risk of heart attack or stroke. However, it could also corroborate a tendency toward diabetes and hypothyroidism, or it may simply be indicative of a high-fat/high-carb diet (i.e. donuts, ice cream, etc.).

If all other blood factors are "in line", elevated triglycerides may signify the beginning of metabolic syndrome - a condition currently thought to affect 40% of all U.S. adults. In the intermediate stages, high triglycerides would normally be accompanied by low HDL cholesterol (< 50 for women, and < 40 for men). Since the hallmark of metabolic syndrome is insulin resistance, lifestyle changes though weight loss, stress reduction, low-carb/moderate-protein diets, and possibly the use of insulin-sensitizing supplements may be advised.

Non-HDL Cholesterol
For years, the total cholesterol standard (200) has been used as a marker for clinicians in prescribing blood cholesterol-lowering medication. Ditto for the LDL standard of 130 (or 100 for those who have had a coronary infarct). Recently, however, a new parameter, non-HDL cholesterol, has been reported to be a more reliable predictor of heart disease risk. Not surprising, it is calculated by subtracting HDL from total cholesterol. This infamous group of lipoproteins includes LDL cholesterol (main culprit); IDL (intermediate density lipoprotein) and VLDL (very low density lipoprotein) cholesterol - both now known to have atherogenic potential; and lipoprotein a (another marker molecule of atherosclerosis). Target non-HDL goals are currently 160 (for those who have never had a heart attack) or 130 (for heart attack/stroke survivors). The National Cholesterol Education Program now regards non-HDL cholesterol as a superior marker of heart disease risk to LDL cholesterol.

Triglyceride/HDL Ratio
Another reliable parameter for predicting heart disease is the triglyceride/HDL ratio. This is not surprising since high triglycerides alone may increase the risk of heart disease three-fold, even in people with low total and LDL cholesterol. Now surpassing total cholesterol, LDL cholesterol, and total cholesterol/HDL cholesterol ratio in statistical reliability for predicting coronary heart disease, it is easily determined by another simple calculation, i.e. triglycerides divided by HDL. According to the experts, our goal should be to have a TG/HDL ratio of less than 2. Four is considered high and 6 is cause for alarm.