The hype is everywhere. Pills to keep you young, vitamins to restore your vitality, "natural" weight loss supplements, herbs to help you chill out. Where can you turn for truth in the midst of confusing, conflicting evidence? The answer lies in research-and maybe a bit of common sense.

Vitamins are often lumped together and simply referred to as dietary supplements. However, there's a vast difference. The savvy consumer will learn to distinguish between what is generally considered safe and what could be harmful. Dr. Cooper provides a few guidelines.

A is for Antioxidant

So, what does research tell us? It has become quite evident in the scientific literature that vitamin supplementation is vitally important. Even in our research using Cooper Complete multivitamin and mineral supplement we have realized that the antioxidant vitamins including beta-carotene, vitamins E and C may lower the oxidation of LDL (bad) cholesterol. In fact, the results of our observational study showed that we had a 32% reduction! That's good news because high levels of oxidized LDL cholesterol have been linked to the development of atherosclerosis in the coronary arteries. Recent studies suggest that free radicals (unstable oxygen atoms) seem to be the culprit of this disease. It appears these free radicals can oxidize the LDL cholesterol within the wall of the blood vessels and result in clogged arteries. To defend your body, take 800 IU of natural vitamin E (d-alpha tocopherol), 1,000 mg of vitamin C (broken into two doses of 500 mg) and 5,000 IU of beta carotene.

The mineral selenium is another antioxidant. Selenium works hand in hand with vitamins C, E and beta carotene to fight oxidation in the cells. Selenium, taken in doses of 100 mcg, can protect against lung, colorectal and prostate cancers. Also, research shows low blood selenium may be a factor in the development of age-related macular degeneration (ARMD) of the eye and poor color vision.

You know how your mom always told you to eat your spinach? Well, she was right. We now know that lutein, a carotenoid found in spinach and other green leafy vegetables, can decrease the risk or even reverse the development of (ARMD), the leading cause of blindness in Americans over 65 years of age. In addition, lutein has some antioxidant properties that may help your body ward off free radicals. The recommended dosage is 6mg.

B Complex Curbs Homocysteine

Another big discovery in vitamin supplementation is that the combination of folic acid, B6 and B12 can lower your homocysteine levels. Homocysteine, sometimes called the "cholesterol of the 21st century," is not inherently bad; in fact, it is a necessary by-product in the breakdown of "essential" amino acid methionine, found primarily in red meat and dairy products. The problem is having too much homocysteine. Research shows elevated homocysteine levels in 25 percent of heart attack patients and 40 percent of stroke patients; it also has been associated with Alzheimer's disease. In our initial pilot studies, we had a 13% reduction in homocysteine levels in patients who took Cooper Complete multivitamins. To keep your homocysteine levels in check, take 800 mcg of folic acid, 25 mg of vitamin B6, and 400 mcg of vitamin B12.

Calcium and D

Keep bones strong and fend off osteoporosis by making absolutely certain you get plenty of calcium and vitamin D. Calcium citrate is preferred because the body can absorb it better in this form; Citracal TM is a popular brand carried by most stores. Dr. Cooper prefers that men get a total of 1,000 mg calcium from food sources such as skim milk, reduced fat yogurt, and calcium fortified orange juice. Women should also try to eat calcium rich foods, but should also take a calcium supplement. Vitamin D is necessary for the absorption of the calcium. However, if you are already getting 400 IU of vitamin D in your multivitamin, you do not need to take any more. In such cases, look for a calcium supplement that contains only calcium citrate. Finally, The Cooper Clinic recommends that all women consume 1,200-1,500 mg of calcium and 400 IU of vitamin D.

Coenzyme Q-10

Another powerful antioxidant people are talking about is coenzyme Q-10. Found in every cell of the body, its main function is to convert food into energy. Research shows coenzyme Q-10 may prevent atherosclerosis and help prolong the antioxidant effect of vitamin E. Cholesterol lowering drugs such as pravastatin and lovastatin can actually decrease natural levels of coenzyme Q-10. For this reason, The Cooper Clinic physicians recommend Cooper Complete multivitamins for their patients as it contains this important antioxidant. Research supports supplementation of 50 mg, especially for those taking statin drugs. However, if you are taking Coumadin, we do not recommend taking coenzyme Q10 as it may interfere with this prescribed medication.

The Bottom Line?

Don't count on vitamins to replace a healthy diet. Eat lots of fruits and veggies and go easy on high fat and calorie-rich foods. And then, since most diets cannot provide all the needed nutrients, take vitamin supplements--but only after you've used your head. If a vitamin's claim sounds too good to be true, do your own research.

To find out more about Cooper Complete multivitamins and to learn more about how to receive our special September discount, please visit: http://www.cooperaerobics.com/supplements/Overview.aspx.

Angela Marks is the Director of Operations for Cooper Concepts, Inc., a division of The Cooper Aerobics Center. Cooper Concepts, Inc. develops and markets health-related products including the Cooper Complete vitamins and supplements. The division is also responsible for the weekly radio show "Healthy Living Radio with Dr. Ken Cooper." Prior to her current position, she was the Project Director for the initial research study on the Cooper Complete multivitamin. She co-authored "Effect of Cooper Complete on Glucose Levels" published in Diabetes, 60th Scientific Sessions.

Marks received a bachelors of science degree in education with an emphasis on health promotion from Baylor University and is currently pursuing an MBA. She is also certified by the Cooper Institute as a health promotion director, a physical fitness specialist and in the biomechanics of strength training. Well versed on a variety of health and wellness topics, Marks' expertise lies in the discussion of supplementations and vitamins.