When To Take Supplements
It is preferable to take supplements at intervals during the day to maximize the absorbency. One-a-day multivitamins may be more convenient, but do not offer optimal benefits. Most vitamins and minerals should be taken with meals so they can function in combination with other foods and to avoid an upset stomach. Even a few bites of food or a glass of water or other liquids can enhance absorption. One exception is to take amino acid supplements 30 minutes before meals so they don't complete with the absorption of amino acids from foods. Taking supplements at regular times, such as with meals, will also establish a consistent routine.

The benefits of time-released tablets have not been conclusively researched. Some time-released nutrients may move too far down the digestive track to be properly absorbed. However, vitamin C, the B vitamins and other water-soluble nutrients may be better absorbed if time released or consumption spread throughout the day. Taking quality multiple tablets at intervals during the day seems to be the best advice. Also, always select products that are properly manufactured to control dissolution and absorption of nutrients, otherwise they may be of little use.

Always follow the directions on the container or from your healthcare professional.

Toxicity and Risks
Government research has not determined the level at which possible toxicity or adverse effects may result from certain nutrients and herbs. Dosages recommended by manufacturers are usually considered safe based on traditional usage and other research.

Fat soluble nutrients (vitamins A, D, E, K and beta-carotene) can be stored in fatty tissue or the liver. Large excessive doses for a prolonged period could cause health risks. Large accumulations of excessive Vitamins A and D have some toxicity. The body readily uses Vitamin E and excessive amounts are usually not retained.

Excess water soluble nutrients (vitamins C, B-1, B-2, B-3, B-5, B-6, B-12 and folic acid) are normally eliminated in the urine (except for vitamin B-12 which is stored in the liver, but is not toxic). Large excessive doses of vitamins B-3 and B-6 could cause side effects.

Some herbs can interact with each other and with prescription medications, so make well informed choices. Always follow directions, some herbs that are safe when taken as directed can cause side effects if taken in larger dosages.

Absorption, Assimilation, and Cross-dependency of Nutrients
Although some nutrients compete for absorption (magnesium, zinc and calcium; copper and zinc), this is not considered a significant problem for the body to deal with. The binding agents used to hold the tablet together can also affect how it dissolves.

Drug Interactions and Potential Cross-Reactions
Some supplements should not be taken with certain prescription and over-the-counter medicines.

Report Adverse Effects and Health Fraud
A serious harmful reaction or illness caused by drugs or dietary products can be reported to the FDA's MedWatch. If you suspect false or misleading advertisements, you can report these to the FTC.

Food and Drug Administration (FDA)
Office of Consumer Affairs
HFE-88
Rockville, MD 20857
800-FDA-1088 MedWatch to report an adverse experience by phone
800-532-4440 FDA Office of Consumer Affairs for additional questions about the medical product which caused your problem, or if you need additional MedWatch reporting forms.
301-443-1240 FDA Office of Emergency Operations
www.fda.gov/medwatch/report/consumer/consumer.htm to obtain forms and instructions for filing otcfraud@cder.fda.gov e-mail to Center of Drug Evaluation and Research
Oversees safety, manufacturing and product information, such as claims on a product's labels, package inserts, and accompanying literature.

Federal Trade Commission (FTC)
Public Reference Branch
Room 130
Washington. DC 20580
202-326-2222 Bureau of Consumer Protection
www.ftc.gov Regulates advertising.

National Council Against Health Fraud
www.ncahf.org
300 East Pink Hill Rd.
Independence, MO 64057
(816) 228-4595