This is also a frequently asked question : “Should I take supplements and which one?”
Here is a list of the supplements you should consider.
Once again, listen to your body and see which one would benefit you. Don’t forget a healthy and well-balanced nutrition is the most important part and there is no supplement to replace it!
FISH OIL WITH EPA AND DHA
Deficiency signs: imbalanced hormones, heart problems, mood swings, depression, foggy brain, fatigue, sore joints (arthritis) and menstrual pain.
What you should know: Always store your fish oil in the fridge, it is very sensitive and can easily go rancid in room temperature.
Food sources: deep-sea cold water fish such as salmon, tuna, mackerel, sardines and herring.
PROBIOTICS
Deficiency signs: bloating, gas, cramps, diarrhea, constipation, urinary tract infections, poor immune system and sleep disorders.
What you should know: taking probiotics on an empty stomach can make you feel very ill. Always take your recommended dose after you’ve finished a meal.
Food sources: fermented foods such as sauerkraut, kefir, kombucha, miso, tofu, tempeh.
MULTIVITAMIN OR SUPERFOOD POWDER
Deficiency signs: poor overall health, fatigue, tiredness and not feeling 100%, poor skin and low energy.
What you should know: taking a multi ‘when you remember’ will not actually give you results to feel better. Multi vitamins or powders need to be taken every day until the course is finished.
Food sources: fruits, vegetables, whole grains, legumes, nuts, seeds, meats, seafood and berries.
B COMPLEX VITAMIN
Deficiency signs: low energy, fatigue, poor memory, weakness, constipation, hair loss, poor wound healing, migraines and depression.
What you should know: taking the oral contraceptive pill may reduce vitamin B levels within the body – and a supplement may be required with long-term use. Don’t fret when your urine turns fluro yellow – that is the excess b2 (riboflavin) that gets excreted.
Food sources: organ and muscle meats, beef, lamb, poultry, fish, yeast, legumes, peanuts, vegemite, fruit, eggs, milk, whole grains, broccoli, avocado and mushrooms.
IRON
Deficiency signs: anemia, fatigue, lethargy, pale mouth, pale inside of eyelid, pale nail beds, brittle hair, reduced thyroid function, difficulty maintaining body temperature in a cold environment.
What you should know: iron is best taken with vitamin C (most supplements will have this added in) and it’s also diminished by excess calcium, magnesium and zinc – so it’s important not to take these supplements together or long term.
ZINC
What it is: zinc comes in supplements, lozenges, nasal sprays and gels
Deficiency signs: dermatitis, impaired immune system, brittle nails, white spots on nails, constant diarrhea and poor ability to produce digestive juices.
What you should know: if you are taking zinc, take the supplement on it’s own as it interacts with other minerals such as iron, copper and calcium. Coffee can also reduce the absorption of zinc – so make sure you don’t have these near the same time of day.
Food sources: meat, liver, eggs, seafood, nuts, legumes, whole grains and seeds.
