I'll be honest. I'm not a big fan of multivitamins. I don't think they're a bad thing and I would never try to talk someone out of taking them. However, if you eat a nutritious and varied diet, popping a pill seems a bit redundant to me. Kind of like putting in your contact lenses and then putting on a pair of glasses to make sure you can really, really see.

Researchers recently found that, while multivitamins are unlikely to do any harm, supplements don't help older women fight off heart disease and cancer. The results seem to confirm other recent studies that say some supplements don't have the same cancer-fighting abilities as the vitamins do when found in food.

As with most studies, other researchers have stepped forward to point out flaws. Be that as it may, it makes me wonder if we're expecting a bit much from our multivitamins. Since when did multivitamins have to don their superhero suits and fight off all diseases?

Multivitamins are intended to be a part of a healthy lifestyle that includes a healthy diet and regular exercise. They aren't a free pass that gives you the option of eating nothing but junk and they aren't a magic potion that will ward off disease.

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Teenagers have this delightful tendency to favour the indoors -- you know, that whole sleeping all day, emerging only to talk on the phone, text friends or read celebrity gossip. Oh wait, that kind of sounds like my life. Ah, the life of a freelancer.

Anyway, teenage girls have a very good reason to venture outdoors on a regular basis because a new study shows that a lack of vitamin D (provided by the sun's rays) can stunt an adolescent girl's growth and -- worse yet, if you ask them -- cause weight gain. You can get vitamin D in supplement form, but why bother when you can get the same results from a few minutes of outdoor time every day.

That doesn't mean that you're off the hook if you're well past puberty. A lack of vitamin D in adults is even more serious, potentially leading to osteoporosis, cancer and other deadly diseases.

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If you have a slice of delicious cake, would you think it's OK to chow down the whole cake in one sitting? Of course not. Common sense would tell you that a whole cake is just too much. Unfortunately, when it comes to health advice, not everybody uses common sense.

I recently wrote a post about the benefits vitamin D can have on heart health. That's only one of the perks of vitamin D that has been in the press lately. Now many people -- buying into the vitamin D kick hook, line and sinker -- are buying high-dosage vitamin D supplements from pharmacies and health food stores.

There is no science that says high doses of vitamin D are necessary. And why waste your money on a supplement when vitamin D is so readily available from other sources? Sunlight is your best source, but again, it's important to be reasonable. You don't want to spend too much time in the sun without the protection of sunblock, so a few short 10-15 minute walks outside each week will do. Vitamin D is also available in fortified foods such as milk, some cereals, and orange juice, and it's naturally found in salmon and other oil-rich fish.

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It's a well-known fact that older women need calcium and vitamin D to fight bone loss. But it's also important that younger, active women get calcium and vitamin D to prevent stress fractures.

A recent study looked at more than 5,000 female U.S. Navy recruits and found that those who didn't take additional calcium and vitamin D were 25% more likely to suffer a stress fracture.

The authors of the study recommend that women take calcium and vitamin D supplements before starting any new exercise regime. But you can also opt to get your calcium and vitamin D naturally. Dairy products such as low-fat milk, yogurt, and cheese are good sources of calcium, but there are other nutrition sources as well. Your best source of vitamin D is the sun; fish and vitamin D fortified foods (milk, orange juice, and cereals are often fortified with vitamin D) are also sources.

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Eight short years ago, Marion Jones was the pride of the US -- raking in medals at the Sydney Olympics. Then things fell apart when it was revealed that Jones took performance-enhancing drugs. She was stripped of her medals and was sentenced to time in prison for lying to federal prosecutors. In her first interview since her release, Jones spoke to Oprah about what really happened.

According to Jones, her former coach, Trevor Graham, gave her pills he described as flax seed oil. Jones, who took numerous substances such as vitamins and creatine, didn't question what he was giving her. Jones said she was instructed to put the tablet under her tongue for a while and then swallow it. Later, during the investigation, prosecutors showed Jones a vial of a designer steroid nicknamed "the clear." Jones now admits that she recognized it immediately as the substance her coach had given her. "I made the decision I was going to lie and try to cover it up," explained Jones. "I knew that all of my performances would be questioned."

There's a lesson for all athletes here. From the average Joe to the high school quarterback to elite athletes -- we're all responsible for what we put into our bodies. Supplements such as whey protein and creatine are frequently used by athletes. But even legal supplements shouldn't be used without knowledge and caution. Proper nutrition, consistent exercise, and appropriate training are your best bets for keeping your body in peak condition.

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Nearly every time my son and I go grocery shopping, he begs me to buy children's vitamins. I know parents tend to disagree when it comes to children's vitamins. Personally, while I don't think they're harmful, I don't think they're necessary. My son eats plenty of fruits and vegetables, he gets sufficient calcium from milk, yogurt, and fortified orange juice, and he eats a broad range of other healthy foods as well.

But my kid LOVES his candy. And I'm quite certain that is why he wants those gummy vitamins he sees in the store so badly.

Angie over at ParentDish recently wrote about a study regarding children's vitamins. The study reviewed 14 types of vitamins and found that only five of the reviewed brands had the 12 essential vitamins you would expect. Some brands had as little as four vitamins. The researchers state that the vitamins are little better than candy.

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Caught an old rerun of an Oprah show last night. Watched just long enough to hear a very enthusiastic doctor offering advice on vitamin D. All women need to have their vitamin D levels checked, she said, because most women don't get enough. And if we're not getting enough, we need to know this so we can make necessary adjustments.

Vitamin D is critical to our health -- a deficiency can result in bone problems, cancer, high blood pressure, depression, and immune-system disorders such as multiple sclerosis, rheumatoid arthritis. and diabetes. We need about 2,000 international units of it each day, says the good doctor, not the 400 currently recommended by the FDA.

Oprah said she's had her vitamin D levels checked. They were low. No surprise. So she started taking a supplement to bump her into a better range. Supplements are good. So is the sun -- just 15 minutes per day, and don't burn. And of course, vitamin D rich foods, like wild salmon, shrimp, skim and low-fat milk, Shittake mushrooms, fortified yogurts, and fortified cereals.

Do you know your vitamin D levels? I don't. But I should.

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Ugh, supplements. For a lot of people they're a "must have" for a healthy diet, and although I don't disagree, I'm also really bad at taking them because it's just so confusing determining what exactly I need -- the list of "recommended" supplements is at least a mile long it seems! But a nutritionally-complete diet is almost impossible to come by through food alone these days, and many supplements can give an extra boost of valuable disease and age-fighting properties to help fitness goals be that much easier to both achieve and maintain. But if you're like me and find yourself either overwhelmed or just generally intimidated by the prospect of taking regular supplements, this list of the 5 most valuable supplements compiled by experts for Natural Health magazine could be a big help! Here they are:

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I've been considering taking the supplement Bromelain for the swelling that's settled in my lower tummy region -- a temporary side effect of my recent tummy tuck surgery. Bromelain, made right from the pineapple -- maybe I should just down a bunch of the actual fruit -- is known for aiding in the digestion of protein. It's also believed to have anti-inflammatory properties, which is why I bought a small bottle of pills at the health food store the other day. The pills cost me $10. I took one.

I've never been a fan of supplements. Desperation, I guess, is what motivated my purchase, which clearly was a waste of money. Because I don't plan on swallowing any more pills. Here's why.

• How will I know if the remedy really works? In good time, my swelling will subside, says my surgeon. If I'm taking Bromelain at the same time as my tummy deflates, what will I credit for the result: nature or the supplement? This is how people get roped into supplements, says my oncologist. They have success and attribute it to the supplement when it may have been nothing more than good old fashioned healing.
  
  

• Bromelain has not been scientifically tested for use with inflammation. It's not even its primary function. Nope, digestion is its number one task and that hasn't been tested either. I have no idea what this stuff will do to my body. I took a bunch of echinacea at one point in my life for the common cold. An eventual skin reaction made me realize that while maybe my cold symptoms got better, a skin condition was not a great trade-off.
  
  

Science does support a few natural fixes for what might ail you -- see gallery below. But Bromelain is not one of them, which makes it so not for me. If you think it might be for you, you ought to consult this article before popping any pills.

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In the spirit of this brand new year, let's usher in some good health by ridding our lives of the habits that compromise our overall well-being. Small changes are all it takes. How about starting with these seven, featured in this article.

• No more energy bars. They contain too many calories and too few beneficial nutrients that come in fresh food. Stick with apples, pears, oranges, grapes, and bananas -- they're portable, high in water content, low in calories, and great for a swift energy boost.

• No more heavy duty vitamins and mineral supplements. They can cause imbalance in our bodies and can sometimes be toxic. Try eating a range of whole foods -- and lots of veggies and fruits -- and see if you can get what you need without supplementation.

• No more meal replacement drinks. They just aren't a permanent solution for weight loss -- they quickly lose their appeal and can cause us to go overboard on solid food when we allow it into our diets. Try keeping a food diary to track calories and see if this isn't a better option.

• No more restaurant entrees. They are far bigger than necessary and unless you split one with a friend, you're better off with a small appetizer, salad (no creamy dressing), and a side.

• No more specialty water. You're paying more for these when good old tap water in refillable bottles will serve you best.

• No more fast food. It can clog your arteries, cause constipation, boost blood pressure, and make you fat. Opt for a bowl of cereal or two pieces of whole grain toast instead for breakfast, a healthy brown bag lunch, and whole dinner at home.

• No more outdoor grills. Why? Experts say we just don't need that much meat and if we grill it, we're cooking up all sorts of cancer-causing chemicals. Go for veggie burgers and meatless hotdogs and cook them in a conventional oven or microwave.

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One of the more popular supplements to come along in the past five years has been Nitric Oxide (or NO). In fact, I did a post a while back on my experience with one of the more popular NO products on the market: No-Explode. Though I have stopped using this product since (mainly because its very high levels of taurine and caffeine made me a bit jittery), I may try supplementing with the primary active ingredient, which is an amino acid called arginine.

Research out of the Univeristy of North Carolina, Wilmington revealed that arginine can simultaneously help you build muscle while dropping body fat. In their study, fifteen female athletes consumed 6 grams of arginine supplements per day for four weeks. Researchers found that these women lost 2 pounds of body fat while at the same time gained 2 pounds of muscle, all without any change to their diets or exercise programs.

Now, before you rush out to your nearest GNC and pick up some arginine, you may want to first discuss things with your doctor. But, if you've already tried supplementing with this amino acid and would care to discuss your experience with it, we'd love to hear what you have to say.

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There are literally thousands of nutritional supplements on the market today for consumers to choose from. Some are worth far less than their sticker price, while some are just plain worthless. But, if there's one supplement that is pretty much accepted universally as being legit, it's creatine.

Widely touted by the weightlifting set as one of the 'Kings of Supplements" for years, creatine has in the past few years become part of many athletes nutritional regimen. From football players to golfers, creatine users feel that this supplement provides them with a measurable boost in performance. Is it all in their heads? Not at all, according to researchers from the University of Oklahoma.

In a study on the effects of creatine, researchers found that three days of isokinetic training combined with eight days of creatine supplementation (consisting of 21 grams per day) increased strength and speed in 25 college-aged men. The details of this study can be found in a recent issue of the Journal Strength Conditioning Research.

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What's the deal with FRS? I see ads for this supplement all over the internet, yet I didn't know very much about it. So, I did a little digging and learned that it's an antioxidant energy supplement.

When I vi sited the FRS website, I was immediately met by an unnecessarily large picture of Lance Armstrong, who apparently is the product spokesman. Once I got passed Lance's dome and clicked on the About page, I learned that FRS is a combination of three key ingredients: Quercitin (an antioxidant found in the skin of blueberries), Green Tea Catechins (also a kind of flavonoid antioxidant) and several Essential Vitamins (with an emphasis on B vitamins).

Based on claims made on the website, FRS can help fix your lack of energy, inflammation, and potentially reduce your risk of developing many chronic illnesses. How? Well, according to the editorial copy, by fighting against free radical damage.

Does it work? I was interested to find out, so I followed the Free Trial* (note the asterisk) link to one page, then another, and another still. Finally, after being told that I would only have to pay the $3.99 shipping and handling fee, and with my finger a mere two inches away from clicking the Accept button, I saw the fine print. Much like those BM music club offers, by accepting the Free Trial* offer, you are agreeing to enroll in their ongoing, monthly purchase program. That is, unless you cancel within 15 days of receiving your trial package -- so, they at least give you a chance to back out before they begin making automatic monthly withdrawals from your credit card.

As you might have expected, I opted against trying the Free Trial*, thereby making me no less sure or unsure as to whether or not the stuff is legit. So, if any of you have tried FR'S, please let me know what (if anything) I am missing out on.

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If your mom was one to push the orange juice when you were sniffling and sneezing, she may have had good reason.

A review of more than 30 studies shows that taking one 1,000-mg vitamin C supplement per day may help shorten the duration and severity of cold symptoms, especially when you're under stress. You don't need to take a supplement 365 days a year, though, because vitamin C doesn't prevent colds from coming on. It just might help once that cold arrives, though.

There's a lot of speculation about the merits of vitamin C. Some believe in it; some think it's pretty useless. Whatever your view, the current recommended dose of this vitamin is 60 mg daily. One eight-ounce glass of orange juice contains 97 mg.

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A substance found in delicious fruits like mangoes and strawberries has found to be very effective in stopping the spread of cancer cells in the head and neck area, according to a new study out of Hong Kong this week.

Lupeol was found to be most effective when used with traditional chemotherapy drugs, and was noted as suppressing both the movement and growth of cancer cells. Not surprisingly, the compound was more effective than some cutting-edge pharmaceutical drugs as well.

No surprise there -- I continue to believe that a good vegetable (broccoli) and fruit (blueberry) cancer defense beats the tar out of drugs that have horrid side effects.

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