Fiber is vital to making sure undigested food moves through the body and to the bowels properly. Failure of foods to move through the bowels in a reasonable amount of time can cause fermentation of undigested food in the bowels and blocking of nutrients being absorbed through the body. Beyond causing degrees of malnutrition, this can also cause a level of toxicity that will overwork systems in the body such as the adrenal glands and contribute to hair loss. Healthy amounts of fresh vegetables, fruits and legumes consumed daily will ensure a proper amount of dietary fiber.

Although eating healthier foods are better for you, supplements can be used if you feel you are simply unable to eat properly due to work schedule or dislike of certain foods. Nutritional supplements containing these same vitamins and minerals can be taken, with the exception of water of course. Be sure to always take supplements that are naturally chelated, meaning that the supplements were developed in a natural base. This will ensure that the supplements you consume will be more readily absorbed in the body. There are some cautions to taking supplements of certain vitamins and minerals, particularly those that are fat-soluble because the body stores them.

Vitamin A can be highly toxic and supplements of vitamin A should be avoided unless recommended by a doctor. It is best to achieve one’s vitamin A requirements either by food or through a naturally chelated multivitamin. Also remember that smoking and second hand smoke can cause blocking of vitamin A assimilation, so it is best to avoid smoking and remove one’s self from areas and situations where second hand smoke is present if at all possible.

Vitamin E supplements should always be taken at 400 i.u. per day to start and work your way up to 800 i.u. Always take vitamin E in its natural form, which is d’alpha tocopherol. Avoid taking vitamin E supplements in the synthetic form dl’alpha tocopherol, which is derived from petroleum and is less available for assimilation into the body. If you have high blood pressure or other serious illnesses, consult a physician before taking vitamin E supplements.

Zinc is one fat-soluble mineral that can cause harm if an overdose is taken. Zinc can rob the body of copper, mentioned above as a key nutrient in hair growth and health, not to mention in other functions of the body. Zinc supplements should be taken in low doses, such as 5mg at a time. These can commonly be found in the form of zinc lozenges designed for sore throats. There is a “trick” to tell if you are taking too much zinc. When the zinc levels in the body have surpassed the level that they can be used, a metallic taste begins to form. If you pay attention to the metallic taste, you will know when enough zinc has been consumed, and you can then stop consuming zinc immediately.

Iron supplements are not recommended unless a doctor has diagnosed you with a severe iron deficiency. If you do take an iron supplement, avoid ferrous sulfate, which you will find as the most common over-the-counter iron supplement in drug stores. Ferrous sulfate is hard for the body to assimilate, and because iron is not water-soluble it will sit in the body and can cause severe liver problems over time. Further, ferrous sulfate causes constipation, which can trigger a great deal more problems besides being extremely unpleasant. One iron supplement that does not contain ferrous sulfate is called Floradix and is available in both liquid and pill form.

Since there are so few foods to mention that are grown in North America and contain a good amount of silica, supplements may truly be needed. Horsetail is an herb that is a rich source of silica. It is highly important to never take horsetail directly however, or take a supplement made from unprocessed horsetail, as this herb can be toxic when ingested whole, ground, in tablets or capsules. Horsetail must be taken in an aqueous extract of the herb only. Ask someone at your health food store or someone knowledgeable about herbs to help you find this form. Silica gel is suspended in water, although it is not an aqueous solution and should be avoided. Nettle is also a good source of silica and Nettle Root Extract is readily available at health food stores.

Supplements of Essential Fatty Acids (EFA’s) are easily found in most health food stores and even many supermarkets and pharmacies. These include Evening Primrose Oil, Wheat Germ Oil, Flaxseed Oil, Cod Liver Oil, and other oils from deep-water fish. It is not recommended to rely on Cod Liver Oil as a source for EFA’s because it contains high levels of vitamins A and D, and the amount of Cod Liver Oil necessary to achieve proper amounts of EFA’s would cause overdosing on these vitamins. The recommended supplements are Evening Primrose Oil and Flaxseed Oil. Both these oils are available in oil form or in capsules. Keep in mind that high amounts of saturated fat blocks the effectiveness of EFA’s, counteracting their effectiveness, so there needs to be adjustments to your diet if there is a high amount of saturated fat in it.

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