Americans spend 30 Billion dollars a year on supplements, but do we really know what we are buying or if we really need it? Unlike medications, supplements are not regulated by the government. The label is regulated by the FTC, so if a company makes false claims on the label, the FTC can step in. But what about the actual product? The manufacturer is responsible for the legitimacy/quality of the actual product. They are not tested for safety or efficacy by the FDA. When in doubt, look for a product that has been tested by either the independent, nonprofit US Pharmacopoeial (USP) Convention Dietary Supplement Verification Program or ConsumerLab.com. Food is always the best place to start if you want to add nutients to your diet, not an oral supplement. It is always important to tell your physician about supplements that you take, as many can have serious interactions with medications. There are common medications that can reduce nutrient absorption and potentially cause deficiencies. Start with food, but if you feel you cannot meet your needs with food, consider supplementation. Below are just a few of the common medications that can cause deficiencies, I will list the most basic repletion and some, not all interactions and then food sources:

• Acid suppresing medications and antiacids: H2 deplete calcium, folic acid, iron, B12, and D3. PPI deplete magnesium and B12. The recommended supplements: B12 25-1000 mcg/day, Magnesium 250-400 mg/day and Calcium 500-1000 mg/day divided doses. Potential interactions: Goldenseal, ginger and green tea (tagament only).
• Antibiotics: May deplete calcium, magnesium, potassium, B vitamins and Vitamin K. Calcium 500-1000 mg/day divided doses, Magnesium 250-400 mg. Some interactions include green tea catechins, St. Johns wort, iron and zinc. inetractions: St. johns Wort, Green tea catechins, zinc.
• Anxiety medications: This class only is regarding benzodiazepines. Calcium 500-1000 mg in divided doses. Interacts with Kava.
• Birth control: Folic acid 240 mcg, magnesium 250-400 mg and Vitamin B62-5 mg. Interactions include copper, iron, garlic, St. johns Wort, and green tea.Blood pressure medications: Calcium 500-1000 mg divided doses, folic acid 120-240 mcg, magnesium 250-500 mg, CoQ10 100-200 mg. Interactions garlic, ginko biloba, St. Johns Wort, green tea, goldenseal, melatonin.
• Cholesterol lowering medications: CoQ10 100-200 mg, Vitamin D3 1000-2000 IU. May interact with garlic, St. Johns Wort, Red rice yeast, Vitamin A.
• Diabetes medication (oral): Folic acid 120-240 mcg, Vitamin B12 25-1000 mcg, Calcium 500-1000 mg, Vitamin D3 1000-2000 IU. May interfere with: Alfalfa, aloe vera, ALA, bilberry, CoQ10, chromium, garlic, ginko biloba, ginseng, green tea, melatonin, milk thistle, niacin, St. johns Wort, Vitamin K.
• Hormone Replacement Therapy: Folic acid 240 mcg, Magnesium 250-400 mg, B6, 2-5 mg and B12 25-1000 mcg. May interact wieth caffeine, red clover extract, soy isoflavones, St. Johns Wort and zinc.

It is always best to start with food. Good sources of some of the most common nutrients include:

• Calcium: Dairy, dark leafy greens, tofu, sardines, canned salmon, unsweetened fortified plant milks.
• Folate (folic acid): Asparagus, avocado, broccoli, spinach, lentils, eggs, banana, beans, peas, citrus.
• Vitamin B12: Eggs, dairy, nutritional yeast, beef, fish, chicken, spinach.
• Vitamin B6 Eggs, banana, salmon, chickpeas, dairy, sweet potato, carrots, spinach.
• Vitamin C: Citrus, peppers, strawberries, broccoli, kiwi, potatoes.
• Vitamin D3: Cold water fatty fish, milk, mushrooms (raw), unsweetened fortified plant milk.
• Magnesium: Avocado, almonds, beans, quinoa, brown rice, seeds, beans, spinach.
• CoQ10: fatty fish, spinach, cauliflower, broccoli, strawberries, oranges, soy, lentils, nuts and seeds.
• Iron: spinach, tofu, lentils, animal proteins, beans, dried fruit. It is important to boost iron absorption of plant based foods with Vitamin C rich foods such as citrus.

Always talk to your physician or dietitian before taking any supplements. Start with food first and remember, if a little is good, a lot is NOT better when you are taking a supplement. Many supplements can reach toxic levels and can be dangerous. The best way to go is always with a balanced, well rounded diet with vegetables, fruits, whole grains, low fat dairy and lean proteins.