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Reuters - Performing gastric bypass surgery to reduce the weight of morbidly obese patients using a laparoscopic method, rather than the conventional more invasive "open" abdominal method, reduces postoperative complications, the need for a second operation, and shortens hospital stays, new research shows. Nevertheless, laparoscopic gastric bypass is more expensive.

Patients ask me this all the time. My answer is: yes. But make it a good one. Better still: get informed advice to help you get the most out of supplements. Did you know that you need more vitamin C if you are a smoker, more B-vitamins in times of stress, and more vitamin D if you have dark skin? A naturopath is trained to help you figure out what your body needs. But a multi is a good start.

Ok, outright nutrient deficiency diseases are very rare in the Western world these days. What I am talking about here are diseases like scurvy from lack of vitamin C, beriberi caused by a lack of vitamin B1 (riboflavin) or rickets due to vitamin D deficiency. A typical Western diet is easily sufficient to prevent such diseases in all but extreme cases.

But what we do see even here are 'suboptimal intakes'. To stick with our examples: Vitamin C functions as an antioxidant in our body. It is now widely recognised that having less than ideal vitamin C levels can increase the risk for a range of chronic diseases related to free radical damage. As for the B-group vitamins, suboptimal levels of folic acid, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, breast and colon cancer. A link to Parkinson's disease is also suspected. Low levels of vitamin D contribute to bone weakness and fractures. These are just some examples.

Admittedly, there is no really good clinical trial comparing people taking a multi with others that are not. Such a trial is hard to set up as it would have to go over a very long time, decades preferably, with a huge number of people and taking the multi would have to be the only difference between the two groups - a tough ask when you think about it. But looking at all the evidence we have available today, even the Harvard School of Medicine recommended in a 2002 scientific review: "Pending strong evidence of effectiveness from randomized trials, it magnesium citrate dosages reviews prudent for all adults to take vitamin supplements." (Fletcher RH, Fairfield KM. Vitamins for Chronic Disease Preventions in Adults. JAMA. 2002;287:3127-3129) Basically, consider a good multi an insurance against suboptimal levels.

Now what to pick? Well, as a very rough rule of thumb with supplements: You tend to get what you pay for. More expensive formulas often have a better mix of nutrients or more absorbable compounds in them. This website will help you compare different products to some degree, so that's a good start. To make sure you get the good stuff, I recommend that you ask a well trained naturopath or nutritionist. They can also make sure you do not get too much of a good thing or risk interactions with any medication you are taking (although with a multi alone that would be quite unlikely).

A naturopath or nutritionist should also be able to advise you on how to use therapeutic doses of certain nutrients, i.e. how much vitamin C to reduce severity and duration of the common cold, how to use B-vitamins in times of stress or treat cervical dysplasia with folic acid and other nutrients, or how to use vitamin D in the treatment of certain autoimmune diseases such as multiple sclerosis or rheumatoid arthritis.

Daniela is fully trained in naturopathy, nutrition and a range of massage styles. She is dedicated to integrating scientific evidence with traditional knowledge and a holistic understanding. Daniela runs a busy clinic TonikaHealth.com.au and is frequent contributor to HealthyComparisons.com.au

HealthDay - THURSDAY, June 26 (HealthDay News) -- The latest data on HIVinfection across 33 states finds new diagnoses jumping by 12 percentannually between 2001 and 2006 among young gay and bisexual men.

The biggest protein myth is that you can only digest 30 grams of protein at one time. Find out what's wrong with this belief and just how much protein you need. This is a common question. I also get variations such as, how much protein can you digest at one time?

There are two ways to answer this, because there really two questions being asked.

1) How much protein can the digestive system physically absorb into the bloodstream from a meal?

And the MORE IMPORTANT QUESTION...

2) How much protein can you body actually utilize?

The answers...

1) About 95% and higher, unless you have some type of digestive system malfunction.

So if you get convinced by supplement companies to purchase bulk dmae bitartrate a 42g protein shake in 5 minutes, you'll still probably absorb at 38 or more grams of that protein.

Your muscle growth is not limited by the amount of protein you can DIGEST or ABSORB.

Your muscle growth IS LIMITED by the amount of protein that your body can utilize for protein synthesis.

So the answer to #2...

2) A lot less than you think.

You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along. See Nutrition Help Expert Brad Pilon's post on "How Much Protein Do We Really Need"

Any protein that your body can't use for growth will be shuttled into a process where it is broken down (de-aminated: meaning the nitrogen is removed from the molecule and it becomes a carbon skeleton) to be used in energy pathways.

Now, there are benefits for eating extra protein (in my opinion) when dieting, mainly that it helps to suppress appetite.

But the bottom line to the question I am asked almost everyday is...

a) Your body can digest and absorb almost all of the protein you eat without problem.

b) Your muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. Almost all of us can easily get enough protein for maximum muscle growth without the need for eating 50g of protein 6 times per day. Ronnie Coleman, Jay Cutler, and Gunter Schlerkcamp excluded, of course.

Overall, I'd think twice about the need to slam down a 40-50g protein shake...just think of the children and puppies you'll save by not gassing them out with protein farts.

Real food should cover all your protein needs.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss Nutrition Guidelines have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. More nutrition help and fat loss workouts show you how to burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight for abs exercises help you lose fat without any equipment at all.

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