General

Important Message about All Supplements

Supplements can be beneficial when used responsibly, but it's crucial to approach them with caution and awareness. Here are some general warnings and considerations when it comes to dietary supplements:

1. The benefits of the majority of listed supplements on this website have not been approved using randomized double blind clinical trials. Please do not blindly start the supplement because I listed it under certainly condition. I listed here because they might help you. You need to talk to your pcp or some other health care providers to see if it is appropriate for you. Not all supplements are safe for you to take. Again, do not take it because I list it here. 

2. Consult a Healthcare Professional: Before starting any new supplement regimen, it is advisable to consult with your pcp, nutritionist, or registered dietitian. If you are taking some prescription medications, you also need to consult the prescribe and your pharmacist.

3. Quality and Safety Vary:The supplement industry is vast and diverse, and the quality and safety of products can vary widely. Look for reputable brands that adhere to quality control standards, and consider checking for third-party testing or certifications.

4. Possible Interactions: Some supplements may interact with medications or other supplements you are taking, leading to unwanted side effects or reduced effectiveness. Always inform your healthcare provider about any supplements you are using to avoid potential complications.

5. Dosage and Timing: Follow the recommended dosage instructions on the supplement label. Taking more than the suggested amount can be harmful. Additionally, pay attention to the timing of supplement consumption, as some are best taken with meals, while others should be taken on an empty stomach.

6. Long-Term Use: While some supplements can be used long-term for certain health conditions, not all are intended for prolonged use. Be aware of any warnings or recommendations regarding the duration of supplementation.

7. Potential Side Effects:Supplements can cause side effects or allergic reactions in some individuals. It's essential to monitor how your body reacts to any new supplement and discontinue use if you experience adverse effects.

8. Not a Substitute for a Balanced Diet: Supplements should complement a healthy and balanced diet, not replace it. Whole foods provide a wide array of nutrients that are often better absorbed and utilized by the body than isolated supplements.

9. Risks of Overdosing: Some vitamins and minerals, when taken in excessive amounts, can lead to toxicity. Be cautious about combining multiple supplements that contain similar nutrients, as this can increase the risk of overdosing.

10. Vulnerable Populations: Pregnant or nursing women, children, and the elderly may have unique nutritional needs. Consult a healthcare professional for guidance on appropriate supplements for these populations.

11. Regulation and Labeling: Regulatory oversight of supplements may vary by country, and labeling requirements may not always be stringent. Be skeptical of extravagant claims and promises on supplement labels, and do your research to ensure the product is safe and effective.

Iron 

Iron is very important mineral in our body.

Iron plays a crucial role in the human body, serving as an essential component of hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to the rest of the body. It also contributes to the production of myoglobin, a protein that supplies oxygen to muscles, and supports various metabolic processes. Additionally, iron is vital for growth, development, normal cellular functioning, and the synthesis of some hormones and connective tissues. Its importance is underscored by the wide range of symptoms and health issues that can arise from iron deficiency, including fatigue, weakened immunity, hair loss, and impaired cognitive function.

Why the iron deficiency is so common?

Iron deficiency is common due to several factors. Firstly, more and more promoted are diets low in iron-rich foods, such as red meat, leafy greens, and iron-fortified products. This can lead to a shortfall in iron intake. Secondly, increased iron needs during certain life stages, such as pregnancy, rapid growth periods in children, and heavy menstrual periods in women, heighten the risk of deficiency. Additionally, certain health conditions like gastrointestinal disorders can impair iron absorption. Lastly, chronic blood loss, often from medical conditions or medications, can deplete iron stores. All these factors contribute to the widespread prevalence of iron deficiency.

All patients might need gastrointestinal workup to find the possible underline conditions.

How much OTC iron supplement should I take?

Not every body need extra OTC iron supplement. Your doctor can check your iron level. If you do not need further work up for the cause of iron deficiency, then you can start one tablet of ferrous sulfate 325 mg (65 mg iron element) (most common and affordable product) daily. Usually I recommended to take iron with some vit c (500-5000 mg) at bedtime. Ferrous sulfate is widely available. Certainly, you can buy from Amazon.

What can I eat if not tolerate to ferrous sulfate?

Iron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. 

The best dietary source of absorbable (heme) iron is lean red meat. chicken, turkey, and fish are also sources of iron, but they contain less than red meat. Liver and chicken blood are very good source of hemo iron. Cereals, beans, and some vegetables contain poorly absorbed (nonheme) iron. Foods rich in vitamin C (e.g., citrus fruits and fresh vegetables), eaten with small amounts of heme iron-containing foods, such as meat, may increase the amount of nonheme iron absorbed from cereals, beans, and other vegetables. Additional iron may be added to food from cooking in iron pots.

Some foods (e.g., milk, spinach, fiber-containing, coffee, tea) may decrease the amount of nonheme iron absorbed from foods. 

The better tolerated OTC formula

Some over-the-counter iron supplements are known to be better tolerated, often due to their formulation or iron type. These typically include:

1. Carbonyl Iron: Easier on the stomach and less likely to cause constipation. Amazon link. 

2. Ferrous Gluconate: Often recommended for its higher gastrointestinal tolerance. Amazon link.

3. Slow-Release Formulas: Designed to gradually release iron, reducing gastrointestinal side effects. A lot brands of slow iron are in liquid form. Amazon link.

4. Iron Supplements with Vitamin C: Vitamin C can enhance iron absorption and may reduce side effects. You can buy some vitamin C (500-5000 mg) and take together with iron, or you can take the combination. Amazon link.

Potassium

Potassium, an essential electrolyte, plays a vital role in numerous body functions. It's crucial for maintaining normal heart rhythm, enabling muscle contractions, and regulating fluid balance. Potassium also aids in nerve function and is involved in carbohydrate metabolism. Its importance in cardiovascular health is significant, as it helps to regulate blood pressure. Maintaining proper potassium levels is vital for overall health, as imbalances can lead to serious conditions such as arrhythmias or cardiac problems, especially in conjunction with other electrolyte disturbances.

When do I need potassium supplement?

Potassium is in common lab test, therefore usually your doctor tell you that you need potassium supplement.

What should I take?

The OTC products have a very confusing labeling system. They can be labeled as potassium element, or the total weight of the compound, or both. If you are taking the OTC potassium, it is better to bring the real product to show your doctor that you are taking the right dose.

OTC potassium: 

Potassium chloride 99 mg . This product is labelled as potassium element. It has 2.5 mEq per serving. Amazon link.

Potassium gluconate 500, or 550 , or 595 mg. This product is labelled as total compound weight. It has  about 2.0-2.5 mEq potassium element. Amazon link.

I only recommend these two OTC potassium to people whose potassium is not really low but they have muscle cramps. If your kidney's function is good, you should be able to take 1-3 doses daily. 

OTC potassium bicarbonate: I usually do not recommend my patient to take the OTC formula, since the labelling is very confusing. It usually come in much higher dose than OTC potassium chloride and potassium gluconate. If you want to take potassium bicarbonate, make sure you bring the product to your doctor to make sure you are taking the right dose.

I use prescription potassium bicarbonate in patient with uric acid kidney stone. There are studies stating that the potassium bicarnonate might increase the bone density and make your bone stronger. Amazon link,

OTC potassium citrate 99 mg. This product is labelled as potassium element. It also has 2.5 mEq potassium per serving. Amazon link.

OTC potassium citrate 275 mg. This product is labelled as the total compound weight. The potassium element is the same 99 mg per serving. Amazon link.

OTC potassium citrate 200 mg. This product is labelled as the potassium element weight. Therefore, it has double of the potassium content per serving. Amazon link.

As you can see, the OTC labeling is very confusing. Again, it is better to bring the real product to let your pharmacist or doctor to exam. 

I usually prescribe much higher dose (10-80 mEq) to patients with renal stone of calcium oxalate. This dose is equivalent to 4-30 OTC tabs therefore much higher than the OTC potassium citrate.

Food which has higher potassium than banana

We always say, your potassium is at low side, eat some banana. We actually have better food and have higher amount of potassium.

Food mg of potassium mEq of potassium

Banana - 1 medium 451 12

Acorn squash, cooked 896 23

(1 cup)

Potato with skin, baked 844 22

(1 long)

Spinach, cooked 838 21

(1 cup)

beans or lentils 710 18

(1 cup)

Yogurt, low-fat, plain 531 14

(1 cup)

Orange juice, frozen 503 13

(1 cup)

Brussel sprouts, cooked 494 13

(1 cup)

Zucchini, cooked, sliced 456 12

(1 cup)

Therefore, based on your preference, you have many other choices to increase your potassium by change your diet. 

The common OTC magnesium supplement and their contents

Phosphorus

Common Reasons for Dietary Phosphorus Supplement

Dietary phosphorus supplements are used for various reasons, primarily related to addressing specific health conditions or dietary deficiencies. Here are some of the main reasons people might use these supplements:

1. Phosphorus Deficiency: To correct deficiencies caused by inadequate dietary intake, malabsorption syndromes, certain medical conditions, or medications that deplete phosphorus levels.

2. Bone Health: Phosphorus, like calcium, is crucial for healthy bone formation. Supplements may be used to support bone health, especially in conditions like osteoporosis.

3. Chronic Kidney Disease (CKD): In later stages of CKD, the kidneys can't remove phosphate from the blood effectively, leading to the use of phosphate binders rather than supplements. However, in earlier stages or specific situations, supplements might be used under medical supervision.

4. Muscle Function: Phosphorus plays a role in muscle contraction and the maintenance of muscle health and energy storage, making it important for overall muscle function.

5. Nerve Function: As an essential mineral, phosphorus is important for proper nerve signaling and brain function.

6. Metabolism and Energy Production**: Phosphorus is a component of ATP (adenosine triphosphate), which is a key molecule for energy transfer within cells. Supplements may be used in conditions where energy metabolism is a concern.

7. Dental Health: Along with calcium, phosphorus is vital for healthy teeth. Supplements might be used to support dental health, although dietary sources are usually preferred.

8. Balancing Other Minerals and Vitamins: Phosphorus works in conjunction with other vitamins and minerals, such as vitamin D and calcium. Sometimes, supplements are used to maintain this balance, especially in cases of specific dietary restrictions or health conditions.

What is the recommended RDA for daily phosphorus?

For healthy adult, 700-1000 mg of daily phosphorus is recommended. If you have special physiological (pregnant) or pathological conditions, then you might need much more phosphorus. Your doctor can check your blood level of phosphorus.

Top 10 food which have relative high phosphorus

Most people can have enough phosphorus from diet alone. You do not need to take extra phosphorus supplement. 

Common prescription phosphorus supplements

Prescription phosphorus is only recommended to patients who have phosphorus deficiency. 

Common OTC Brands