You must have noticed that in blood, urine or stool analysis results, “normal” levels come in between two margins of “deficiencies” and “excesses,” which appear in either a red color or marked with an asterisk. Our nutrient levels should remain within the “normal” range in order for the body to function optimally and remain in a state of wellness. Any discrepancy in the results of the analysis will create an imbalance in the body systems, organs or brain. Therefore, deficiencies or excesses can throw your health off balance. Unfortunately, symptoms do not become noticeable except when the disease has already settled. If you are lucky, with early detection, diet, supplements, and a healthy lifestyle, you will be able to reverse certain conditions like metabolic syndromes (diabetes, high blood pressure, high cholesterol levels). Deficiencies can incur different disorders in the body. Allow me to give you an example. When the mineral calcium is not consumed enough, absorbed properly or is not taken with its co-helpers (vitamins C, D, and K, zinc, magnesium), the body experiences bone loss, a very common condition in women after menopause, and sometimes, older men. A high percentage of women in Saudi Arabia today are suffering from bone loss, bone fractures resulting from osteoporosis, hunched backs, excruciating pain, disabilities and dependence. On the other hand, excess calcium without its above co-helpers can result in calcium settling in soft tissue in different body parts (joints, blood vessels), causing arthritis and artery stiffening. That is why menopausal women should take calcium along with its co-helpers, vitamin C and D, magnesium, and zinc to prevent osteoporosis. Most people have become vitamin D deficient due to the lack of exposure to sunlight, resulting in premature bone loss, osteoporosis, low immunity, susceptibility to infections, diabetes, heart disease and a higher risk of cancer. Recent studies indicated that vitamin D deficiency could lead to multiple sclerosis (MS) in genetically prone individuals. An important point should be considered; not all vitamin D supplements are bioavailable. D3, cholecalciferol is probably the only type that is well absorbed. The other snag is that vitamin D is available in very few foods. Salmon and eggs are among the few that offer the nutrient. Unless you expose 25 percent of your body 10 to 15 minutes a day to direct sunrays, you will eventually become vitamin D deficient. To boost your vitamin D level, you should sit in the sun immediately after taking vitamin D3. Older citizens, sedentary ones and those who do not get enough sun exposure should take vitamin D supplements along with sitting 10 minutes in the sunlight daily.Because of modern food’s poor nutrient content, stressful lifestyles and pollution, certain nutrients should be supplemented. For instance, vitamin C is an important antioxidant to take, as fruits and vegetables in supermarkets are refrigerated and not fresh enough to supplement the body’s needs. Vitamin C in produce degrades fast after harvesting and with pesticide spraying as well. Vitamins in the body also get depleted with extended physical, mental or emotional stress and pollution.Now, I shall provide useful advice on which kinds of vitamins to buy and how and when to take them. You have a choice of two types of vitamins and minerals: “natural” and “synthetic.” While the natural supplements are extracted from plants, food, minerals and animals, the “synthetic” form is made in pharmaceutical laboratories. A factor to consider is bioavailability; it decides the proper absorption and effectiveness of vitamins. When the body assimilates one nutrient more readily than another, it becomes more bioavailable and beneficial to health. Certain vitamins are not easily absorbed. Vitamins E and D3 in their natural forms of d-alpha-tocopherol from vegetable oils and cholecalciferol are more bioavailable in the system than their synthetic forms, E (dl-alpha-tocopherol) and D (calciferol), which can be ineffective. The body does not easily absorb or process them. Beta-carotene, vitamin A precursor, produces better effects on free radicals than synthetic vitamin A.As a rule, minerals from forms such as citrate, glycimate, aspartate, malate, fumarate, ascorbate and picolinate are more readily absorbed than those coming from types like carbonates, gluconates, oxides and sulfates. Minerals in general and calcium in particular should be taken in divided doses during the day for better absorption. Natural vitamin proponents insist that the natural form is superior to the manufactured type, because the former comes with other cofactors like enzymes, bioflavonoids and amino acids, which are easily recognized by the body. To ensure the quality and absorbability of your multivitamin and mineral supplements, put them to the test by dropping and keeping one in a warm cup of white vinegar for 30 minutes to one hour while shaking the cup every now and then. If the tablet does not dissolve by then, it is likely that it will not be absorbed by the body; it may just pass through the digestive tract unabsorbed. Gelatin capsules and gels are easier on the digestion. Supplements extracted from whole natural foods are more expensive to buy than the manufactured ones. After all, they are more bioavailable and gentler on the digestive tract. They are usually sold in health food stores. When you choose a multivitamin, check for the non-active ingredients such as artificial colorings like Es (sometimes “hidden”), artificial sweeteners, sugars and excipients like fillers, binders and lubricants. Some excipient components (dicalcium phosphate, magnesium stearate and palmitate) reduce bioavailability. More absorption-friendly and safer ingredients are cellulose, silicon dioxide, titanium dioxide and magnesium citrate. Those who suffer from lactose intolerance should watch-out for ingredients such as lactose or dairy products. The less excipients the supplement contains, the safer the product is. Multi-nutrient supplements should be taken with meals unless prescribed differently by your physician. On the other hand, mega doses of multivitamins and minerals and random supplement intake can result in metabolic imbalances and excesses that can also lead to disorders. A course of supplements should be taken for two or three months and stopped for an equal number of months or as the treating physician prescribes. Seniors, the sick, children, diabetics, mothers-to-be and nursing mothers should take them all the time or according to the physician’s prescription.I believe I provided enough information for today. Next week, I shall continue discussing other aspects of supplements and how and when to take them. Multi-nutrient supplements should complement your nutrition and should never substitute natural fresh organic food. In fact, they become more effective when taken with healthy organic foods.