Monday, 5 January 2015

January's pillbox


I am frequently asked about what supplements I am using so thought a little update was due as I haven't talked about them in a really long time.
Before I get in to it - just a reminder that this is what I take - after years of tweaking/changing and liaising with doctors and health specialists. You should always do as much research as possible when supplementing - know your contraindications, be aware of your diet and what may/may not be lacking. And before I get comments from the naysayers telling me that 'all you need is a balanced diet!' and that I have very expensive pee, let's just say I politely disagree and leave it at that shall we? 

So this is my usual pillbox that I keep around - either on my desk or in the kitchen. I don't use the regimented 'set day' boxes that people tend to use for medication, I have regular alarms set on my phone to remind me to take x,y and z at regular times every day. That's just what works for me.

So working from the top left corner clockwise:

MagAbsorb (magnesium) from Lamberts: I have taken magnesium sporadically for around 9 years. I was first advised to take magnesium as I used to suffer really bad with tension in my neck, to the point where I could barely look fully left. Horrible. It was also preventing me from getting a good night's sleep and I had a tic in my eyelid similar to the Chief Inspector in the Pink Panther movies. I now recognise this as symptoms not only of mag deficiency, but of stress. One of the reasons I took myself out of the corporate world. It was making me look like this:

Me, prior to magnesium supplementation, working in the corporate world. 
Dosage: 3 x 150mg in the evening (not every evening - just when I feel the need)
Points to be aware of: being a muscle relaxant, magnesium can also 'loosen' your bowels. If you have a runny bum, you need to cut it back (TMI?) - BUT, if you suffer from mild to severe constipation, it can 'help'. This is why it is often sold alongside/in a mix with calcium, which does the opposite and can cause constipation.

Ubiquinol (the black ones) from Nature's Best: Recommended by a friend of mine when I mentioned how exhausted I was early last year.... Ubiquinol put simply, is what your body converts CoQ10 into. The problem is that once we get older, it is more difficult for your body to make that conversion. As CoQ10 is a nutrient that has profound effects on our levels of energy, stamina, organ health and immune system functionality, its a tad important. It has also been linked with aiding migraines, which is why I jumped on it.
Dosage: 1 x day
Points to be aware of: you do not need this if you are under 25. You can use plain old CoQ10 you lucky, young swines. Also: if you take statins, you apparently should absolutely be taking this. (Check with your doc, as before!)

Fish oil - Bare Biology (small ones), Perricone (darkest ones), Lamberts (lighter large oil capsules)
My love of fish oil is no secret. I prefer it to flax/borage/other omegas and I can't take krill oil due to my shellfish allergy.
I haven't taken them over the Christmas period, but am back on the bandwagon now. If I have any allergic reactions to food - that usually show in my skin with big, red, swollen welts on my face, these and an antihistamine are my first port of call. It's what works for me, I can't speak for you.
Dosage: between 3 and 9 a day, depending on my mood, meals and skin...
Points to be aware of: For best results - always take these before you eat. That way the food sits on top of the oil and you get no disgusting fish burps (eeww). Large doses of fish oils can kill sugar cravings but also act as a slight appetite suppressor. If you're not feeling hungry, maybe you're overdoing it. :)
Fish oil is entirely separate from cod liver oil and the two should not be confused. This works for me, but you may be better off with more of a combination of 3,6 and 9. 
High doses may increase the risk of vit a or d toxicity. Again, do your research before buying.

Zinc from Lamberts: I started taking zinc because my hair seemed to be falling out more than usual. My Mum has lupus and had a similar (worse) problem a few years ago and her consultant recommended a high dose (prescription only) to help maintain her hair - and it worked. My hair, that used to fill the drain after showering, no longer does that - at all. I cannot remember the last time I had a cold, also a benefit of zinc supplementation.
Dosage: I take 50mg x day at the moment, but will be reducing this down to the normal recommended dosage (15mg) after one course.
Points to be aware of: if you are a vegetarian or eat a lot of grains, you may want to look into this.

DHEA from Biovea: this is a slightly controversial one as it is much disputed as to its benefits and is flagged for contraindications and banned by the NFL and Major League Baseball in the USA as it is a pro-hormone. I won't discuss my dosage or really go in to detail, but I will say that I only started taking it last year, after blood tests and doctor's appointments, and would advise you to do the same if you are over 40 (I am) or perimenopausal/menopausal (I'm not). I am monitoring my usage of this. This is not something to just start taking willy-nilly. As they say. :)
Points to be aware of: lots. Do your research. Speak to your doctor.

YOUTH from Beauty Works West: these made a notable difference to my energy levels pretty much as soon as I started taking them. Amino acids and marine plant extracts - these are worth considering if you are over 35/40.
Dosage: 2 x twice a day - I keep them on my bedside
Points to be aware of: you don't need these if you're in your 20's!

Vitamin D from Lamberts: if I had to stop all of the above tomorrow, and take only one, it would be vitamin D. Universally recommended, and mostly deficient in a large number of us, the benefits of vitamin D are too numerous to list here. This is a great website if you want more info www.vitamindcouncil.org but if you don't supplement, I would highly recommend looking into it. Especially if you live in northern climates and are in the middle of winter!
Dosage: 3000 - 5000iu a day


Not pictured are:
Floravital - pretty much saved my life during my first pregnancy and has been a staple in the fridge ever since. I'm anaemic and this is much more gentle and effective than iron tablets (for me).
Zelens Omega-Shiso - vegan version of omega oils. Better for you if you are veggie/vegan or simply cannot tolerate fish!

Sidebar: I don't take/recommend a multi-vitamin as they are essentially useless and in some cases harmful. For example, B6 is an acne trigger for me, so it would break me out almost instantly.
If you need supplementation of a particular ingredient a multi-vit probably won't be at a high enough dosage. Anyway - just my thoughts - speak to a nutritionist if you have any concerns about supplementation.

I hope that was in some way, useful. Like I said, always research supplements, don't go crazy and speak to your doctor/health professional before you do anything. I've spent a long time researching what should/could work for me and have regular consultations with the pros, you must do the same.


68 comments:

  1. This is really helpful, thank you!

    Can I ask why you take three different fish oils? Are there different types?

    Also, I've just started taking zinc and vit d in an effort to battle adult acne. Is there anything else you'd recommend?

    Thanks! X

    ReplyDelete
    Replies
    1. Hi Lily,

      no it's just a mixture of what I've been sent and what I buy. :) Always look for a high EPA content though. :)

      Delete
  2. Hi Caroline - thank you so much for this post! I was previously a 'no pills' kinda of girl (mainly cause I just hate swallowing them) but then early last year I started suffering some horrible hair loss, to the point where you can see through to scalp in some places :-( I hit up the derm after several appointments with my reg doc led me no where and the only advice I got was "learn to live with it, and maybe take some vitamin D"
    Needless to say it's been a bit heartbreaking (I know that sounds shallow, but until someone goes through it themselves...) and I have been taking the vitamin D everyday for months. I will also look into Zinc now after reading this post, I really appreciate you mentioning it, I am willing to try almost anything!

    ReplyDelete
    Replies
    1. Can you manage with swallowing them now or have you tired a different technique? I can't swallow the smallest of pills, I'm such a wimp :-)

      Delete
    2. The zinc has worked wonders for me. Good Luck!

      Delete
    3. "Jaime Girl" in case it's of use to you have you checked your serum iron/ferrtin levels? Ferritin needs to be above 75ng/mL if hair loss is a problem in women. Failing that, a hormone panel check including testosterone is worth considering.Finally, good Vit D and zinc levels also completes the picture.Hope this is useful. I did my research and saw specialists and this certainly helped me when i had copious hair loss.Good Luck.

      Delete
    4. You can get Vitamin D in a spray form too - I can't quite recall the dosage but a lifesaver for when you just can't handle swallowing capsules

      Delete
    5. for Sarah Jane - put the pill in your mouth, toward the front, take a drink of water and tip your head forward and swallow. The pill floats to the top of the water, close to the back of the mouth. This doesn't activate your gag reflex like putting something in the back of you mouth can. I've taken my migraine medication this way with just worked up spit (I know) when I've been caught in the car without water.

      Delete
    6. Thanks Caroline, seems the drugstore near me only sells in 50mg doses. When you say you are doing a full course, is that just a full bottle before switching lower?

      Sarah Jane, I wish - I am rubbish at it. I almost always have to eat something right after to help get them down or they stick in my throat. Eww.

      Delete
    7. Janine, I have been checked for Thyroid issues, iron levels and a whole slew of other things. My work up basically made the doctor shrug her shoulders at me. Never mentioned Zinc to me, which had me curious.


      BTW - don't folks, but vitamin D comes in chewable gummies. Not gonna lie, they taste good - even the Mr takes them now LOL.

      Delete
    8. For you gals who hate to swallow pills my mum swears by this technique: pop the pill into a spoonful of yoghurt/jelly/peanut butter or whatever floats your boat & swallow. She saya it disguises any horrid taste & stops her gag reflex going into overdrive. She also would chew a piece of bread or fruit and then pop the pill in right before she swallows. Hope this helps!
      Ps delighted you're coming to belfast caroline, you rock! See you there, allie x

      Delete
    9. Swallowing pills is big headache for many people. Gummies is best option for those one, you can simple chew and will get required ingredients same as of pills.

      Delete
  3. Thank you for how you wrote this post, you really highlighted the need for research into what's right for you. I appreciate that you kept the list simple, highlighting basic points and connecting it to why you take what you take. Excellent and helps me think about what I take and why, thank you!

    ReplyDelete
  4. I love fish/krill and find that they do wonders for my eczema prone skin. Can definitely notice the difference if I forget them.

    Also, very much agree with the before food rule.

    ReplyDelete
    Replies
    1. Absolutely - otherwise it's Nemo on toast. :)

      Delete
  5. Expensive pee? Hilarious.
    I take the same supplements plus some for digestion.

    Happy New Year Dear Caroline.

    ReplyDelete
  6. Caroline, I am all for supplements, but do you not think that if having too many your body may not be able to process them all or process them all appropriately? I currently take omega 3 and zinc, but not on a regular basis, just when I think I need them (after a period of using them religiously everyday, along with a multivitamin with iron). I'm just wondering that surely anyone's body can only process so much within one day?
    Thanks a lot for all the info, as always, priceless!

    ReplyDelete
    Replies
    1. Yes that's why I take them at different times of the day - and sporadically. :)

      Delete
    2. regarding magnesium, you said you take it preferably in the evning. before, during or after dinner? maybe just before going to bed? many thanks
      you are my daily supplement!!!! I L-O-V-E your daily instagram with products used!!!!
      angela

      Delete
  7. I read recently that zinc should be taken with copper, H&B do a combined tablet, as zinc can deplete your copper or something. Does anyone have more info on this? Is this true? Very important ? If so why aren't they all combined? I also read that fermented cod liver is better for acne than omegas, again has anyone an opinion / info on this as it's pretty difficult and expensive to get in the UK? Thanks, Lisa

    ReplyDelete
    Replies
    1. Hi Lisa Ann, I would say that firstly, I never buy supplements from H&B own label as they are generally not the best quality. I haven't heard about fermented CLO but the thought does make me gag somewhat. :)
      And re zinc - that could happen if you took a really large dose over a long period of time...

      Delete
    2. There's a brand called Green Pasture, they do fermented cod liver oil. It's a great source of Vitamin A, D and K2. If you're planning to take a fish oil invest in a good one, otherwise you may end up ingesting a rancid oxidated oil and heavy metals.

      Delete
    3. Thank you Caroline and Anastasia. It does sound pretty rank but when it comes to my skin and spots I'd try almost anything. It's the Green Pasture ones I have but they seem to be the only company that sell them. If I have any miracle results I will let you know. Lisa

      Delete
  8. Wonderful post!!! Very informative and good to discover you take even more pills than me ;)

    ReplyDelete
  9. This is exactly how people should supplement: take what YOU NEED, not whatever is on sale in Boots this week.
    However, I respectfully disagree on the vitamin D part. I know it is widely supplemented in the US and UK, here in Europe we tend to take a more cautious approach. It should only be supplemented when it's medically indicated, not just 'because'.
    But that's just my opinion.

    Oh and people, don't take multivitamin supplements unless prescribed by a doctor/dietician. They really will do you more harm than good if your body already is in good shape.

    Love from a doc :)

    ReplyDelete
    Replies
    1. Hi Jo,

      Where do you live in Europe? And I completely agree re multi-vit - in fact will edit the post to reflect...!

      Delete
    2. Hi Caroline!

      I am so happy you edited, LOL. *dream come true* *angels sing*

      I'm from Belgium. I just mentioned the multivitamin thing because several recent studies (preliminary results) have shown that long term use of those can actually slightly increase your chance of getting certain kinds of cancer.
      And you are right, multivitamins can be harmful because electrolytes and vitamins work in very complex relation to each other in the cellular physiology. Messing with that balance is a very serious undertaking.

      I am a huge fan of your blog, please keep putting out the amazing content. It's fantastic, knowing you have a large audience. Information is power, as always!

      Delete
  10. Hi Caroline,
    very interessting! Thank you!
    Ruth

    ReplyDelete
  11. Love love love fish oil! It can act as a blood thinner though (my dentist always complains when I'm on it because of the bleeding) so those on anticoagulants/antiplatelets should probably avoid. Can I ask what your capsule dosage works out to be in mls?

    ReplyDelete
    Replies
    1. 3-9. I do 3 before each meal when I'm 'in the zone'. :)
      And yes, my Dad is on Heparin and can't take any either for that reason...

      Delete
  12. Hi Caroline,
    A lot of the omega 3 tablets I have been looking at say that you can take a maximum of three tablets a day (1200mg I think), would you disagree and say its fine to take more than this?

    ReplyDelete
    Replies
    1. I take more personally, but I am aware of all of my contraindications, as should you be before you decide to do the same :)

      Delete
    2. Thanks for the reply and i'll bear that in mind :) Can I now be really cheeky and ask that if you're doing any more cheat sheets could you possibly do one for pcos? Good advice for dealing with it is hard to come by.

      Delete
  13. 9 pills a day? Seems like a lot to me. I'm not even speaking of the volume, just the 9 pills a day. My mother would think I am having an addiction.:D

    ReplyDelete
  14. This reminds me I should look into supplements too. I get confused by all options and labels and opinions on what can be absorbed and is the best form etc.
    Definitely with you on floravital, so effective!

    ReplyDelete
  15. Hi Caroline!

    In the past three months my face had a painful cystic acne breakdown unlike anything I've ever experience (im 23) my diet is good, veg, fish, green leaves etc so I put it down to hormones and have got on my way trying to fix it.
    I've been taking the bare biology capsules (plus zinc, probiotics & vit D), just finished a tub but have noticed little difference, would you recommend the higher dose liquid instead?
    Thank you :) x

    ReplyDelete
  16. Hi Caroline. This is a really interesting post, thank you. Further to one of your cheat sheets I started taking 3 x 1100mg (Lamberts) Pure Fish Oil tablets daily and it has really improved my hormonal spotty chin so thank you again. I've bought some 100mg Hyaluronic Acid tablets, primarily for my bad knee but wondering if you'd had any success with oral HA at all? Wondering if it might help my dehydrated skin as well.

    ReplyDelete
  17. Great advice Caroline.
    I began taking vitamin and mineral supplements last summer. This was on the advice of a doctor who specializes in the effects of medication on diet and acupuncture. At the initial consultation she went through the list of medications I was taking and pointed out how each one was interfering with the absorption of nutrients from my diet and how they were causing the pain and problems I was having. My blood was tested for Vitamin D and it was extremely low. I was given a list of suggested supplements which I bought and took at the amounts recommended. At my next appointment I felt like a new person, I'd basically dragged my body into the initial one. I have fibromyalgia, the pain was almost gone and I had so much energy it was crazy. I also felt as if a heavy fog had lifted from my brain and could think clearly for the first time in ages.
    I take 6,000 iu liquid Vit D daily in the winter and 4,000 iu in the summer. My list is similar to yours but in addition I take 5Htp to help with mood and sleep.
    There are people who will be nay sayers about this topic but like you I'd advise medical consultation and doing your homework. BTW I'm a dietician and have always had an excellent diet.

    Thank you for your most informative blog.

    Caroline

    ReplyDelete
  18. Thank you especially for the last part. Too many people think taking multivitamins would counteract bad eating/lifestyle. Some of the older multivitamins were proven harmful (anyone remember Vitamins for smokers? They actually upped your chance to get lung cancer...). Of course, there has been a lot of development, but talking to your doctor and taking just what you need instead of everything is great advice.

    LindaLibraLoca: Beauty, Baby and Backpacking

    ReplyDelete
  19. This is such an amazing post--informative and really well organized. I'm only 24, but this reminded me that I haven't been taking my vitamin D recently (doctor recommended it for winters in Ohio). I'll also be sending this to my mom. Thanks and happy new year!!

    ReplyDelete
  20. Wow, looks like I should be taking magnesium supplements! I also have extremely tight shoulders, difficulty turning my head, and a twitchy eyelid. I thought it was only due to stress and sleeping in strange positions, but it looks like magnesium could lend a hand. Thanks Caroline!

    ReplyDelete
  21. I used to be pretty anti-supplement (just eat better, your body can do it, etc!), but then I developed such bad anaemia (student budget meant meat was a rare luxury!) that I could barely get out of bed and was shaky all the time. Taking just a small amount of over the counter iron every day totally changed my life - I doubt I'd have finished uni if I didn't start looking after myself! I think I'm going to add in zinc next, I have loads of colds and shed even more hair than my parents' Springer Spaniel.

    Thanks for such a helpful post!

    ReplyDelete
  22. Thanks so much for this Caroline. You had recommended in a previous post, Starflower oil, do you still take this? I started taking it after reading your post as the breast pain I was experiencing was horrible and this helped so much. If I run out or forget to take them, the pain starts again.

    ReplyDelete
  23. I have heared many natural doctors saying that taking same suplment everyday isnt working for you. So we should try to take it in portions like. for instance 21 days of this, then a break and 21 days of that and then go back Because our brdy can grow immune. But if we give it a rest then it works better. Have you heared something similar?
    Kinda like our skin and hair I guess, after a while we need something different.

    I take plenty medisicine and cant juggle too much with that.....but supplies i can a little. Omega 3 is always important cause VIt D plus pogesterone makes up for what we build bones of, not calcium contrary to what we have been told. Hence why we in Norway are in the top milkdrinkers in the world and top of osteoperose in the world. Milk doesnt build bones peeps....Vit D does....along with progesterone which many lack.

    Interesting to read abt your supplements :D

    pls excuse grammar errors

    best reg Lin , Bergen Norway
    :)

    ReplyDelete
  24. Hi Caroline, I'm really interested in this topic and would love to know more. When you say "talk to someone" what kind of professional are you thinking of? In my experience there is no point in asking a GP. The advise from peopleIin health food stores is very hit and miss + always slightly dubious of people who are trying to sell. Would love to hear your thoughts.

    ReplyDelete
  25. Magnesium is also good for migraines so it's triply good you're taking it!

    http://www.ncbi.nlm.nih.gov/pubmed/22426836
    http://umm.edu/health/medical/altmed/condition/migraine-headache

    ReplyDelete
  26. Thanks so much for this post! I have been trying to take magnesium supplements for awhile now because I deal with tension headaches and anxiety and magnesium is supposed to be good for both, but supplements have always, well, made things too loose. I just bought a magnesium oil that you rub into the skin instead-I'm hoping that helps although it's a pretty low dosage. Maybe I just need to take more epsom salt baths!

    Do you think CoQ10 is necessary for those in their 20s?

    ReplyDelete
  27. I'm not a huge fan of supplements simply because I weirdly don't enjoy the process of swallowing pills. However, I have heard a lot about the benefits of Vitamin D and now that you too take that stand too, I'm interested to know more. So thank you so much for this information!

    ReplyDelete
  28. Thanks for this post, such an interesting read. my midwife keeps telling me to take a multi-vitamin but everyone I have tried has given me the worst stomach pains and constipation (sorry for the tmi) I thought it might be the iron but guessing it could be the calcium? so Im going do some research and talk to my doctor and see if taking individual supplements works better. will be forwarding this post to my mum too as she lacks energy big time and the doctors can never figure out why, so maybe some of the supplements you mentioned will help.
    Thank you again. xx

    ReplyDelete
    Replies
    1. The pain and constipation is most likely due to the iron,some association like iron + vit B9 can be really badly tolerate but the association of iron +vit C is much better on digestive pain. As you are pregnant it is needed if the deficiency has been documented (blood test) and you should only be taking them during the last 2 trimester at a dosage of 50mg of iron.

      Delete
    2. Ignore this, it's incorrect advice. Go back and talk to your (trained) midwife who could recommend other options - like a stand alone iron tablet if it clinically indicated. Lots of love, Kelly (a midwife!)

      Delete
  29. Where would you recommend I get my vitamin levels checked? Regular physician, dermatologist,...?

    ReplyDelete
    Replies
    1. I have the same question, I want to know how to find out what to use too :)

      Delete
    2. I'm not Caroline but your regular physician can check them out by measuring the levels of various vitamins and minerals in your blood. Also you can do it independently with a lab...you don't always need a doctor go between provided you pay the lab for their services! Obviously if you have specific symptoms you can describe them to your physician/GP and they might know more tests (often people who struggle with fatigue and weight problems can suffer from thyroid problems...not always but sometimes). I would make an appointment and ask your doctor to measure all your levels. Also if you've had blood tests in the past you have a right to see the results and you can then ask your doctor what they mean or a medical friend (I am always loathe to recommend a website to understand blood results but they do exist).

      xo

      Delete
  30. Thank you for sharing your regimen! I suffer from disease that prevents me from absorbing nutrients as well as I should so I rely on supplements to help me where my body lets me down. Magnesium is great for migraines as well (one of the reasons I take it), Vit D is good for you and important to be taken with calcium, Vit K is good for directing all the calcium you take into your bones, I've been taking CoQ10 for awhile but I might speak to one of my doctors about the supplement you suggested as I suffer from chronic fatigue (even though I'm only 30). I take all kinds of Vit B, D and other things suggested by my own doctors. I definitely echo that supplements can be healthy but should be monitored by your GP or at least discussed with a healthcare provider just to ensure you aren't accidentally taking something that isn't right for your body/symptoms.

    xo

    ReplyDelete
  31. Can you combine cod liver oil softgels with fish oils and/or omega 3,6,9s? Or pick your poison (only one of them)? I've had this question in mind for a long long time! Thank you!

    ReplyDelete
  32. Oh, a pic of Herbert Lom is very appropriate to a skincare column, as he was Mr Eve.

    ReplyDelete
  33. Would you say that B6 is an generally an acne trigger? Or just in your case? I currently take the B50 complex which has B6 in it from Lamberts along with other supplements some of which you've recommended. I started taking supplements about 6 months ago partly on your recommendation and partly because I went through a traumatic experience last year and have been under some stress as a result, just trying to boost my immune system. Sorry for the long comment anyway I get spots (not many but persistent) only along my jawline particularly at the outer edge, could B6 be the cause?

    A suggestion for a cheat sheet or blog post: coming off contraceptive pill (I have been off it a few months after being on it for 6 years and it can really change skin)

    Thanks for all the hard work you put into this blog :)

    ReplyDelete
  34. Caroline,

    I started taking 50mg of zinc because I have very slow healing acne and had read that you recommended it to someone else so I figured id try. But i have noticed when I take the zinc, I wake up and almost ALWAYS have a cystic acne break out on my chin and so I have stopped taking the zinc and in turn stopped getting the cystic acne break out. Would you have any clue as to why I'm reacting this way? Is the dosage too much? Love your blog, thanks for sharing your knowledge.

    ReplyDelete
  35. I had never heard of DHEA, and after a search I'm intrigued! May I ask why you take it and if you have notices any benefits?

    ReplyDelete
  36. Hi there
    I love reading your blog and have never taken pills supplements before. I am hitting thirty and the last 3 months i have felt exhausted and my immune system has taken a major battering. Is there any pills you would recommend? Xx

    ReplyDelete
  37. Great post :) I work for a supplement company called BioCare and before working there i didnt see the importance of taking supplement but working there has really opened my eyes! The feedback we get from all ranges of people is unbelievable from everything from acne to anxiety the diffrence supplements can make! Xxx

    ReplyDelete
  38. Hi Caroline, I have systemic lupus and antiphosolipid syndrome. I have been on Coumadin for 19 years and I have eczema and also severe dry eye syndrome. I wanted to start taking something for inflammation and for energy. What do you suggest. I do have also have GERD so I have the burping up fish taste! Lol

    ReplyDelete
  39. Hello Caroline, (as a Caroline devotee, this feels weird asking you these questions directly), but you got me curious & isn't that what we all need! Blunt speaking women who trigger us to think & act!
    I read you don't like multi-vitamins & I was wondering why. I got to Amsterdam yesterday & practically emptied out 'De tuinen'. Ended up buying fish oil, your Q10 pills & found this one Royal Green Essentials - multi woman, which has zinc, folium, ginger, spirulina, & tons of vitamins in there, so I thought I was onto a winner. http://www.royal-green.eu/en/essentials/multi-woman-multi-man
    They brew this stuff up organically, adapted to man or woman. Looking forward to how you feel about those!
    Loving what you preach! Anke

    ReplyDelete
  40. Anyone who wants to learn about vitamins & minerals & supplements, really should invest in a copy of The Vitamin Bible. It's a big old hefty tome, but that's because it really is a fully comprehensive guide to what each micronutrient does in the body, where you can source it naturally via your diet, how much you should take in supplement form for your specific needs as well as what supplements are contraindicated with. Read it in its entirety to give yourself a greater understanding of the bigger picture; how all aspects of nutrition work together. Then focus on the chapters that relate to the supplements you think you need, work out a possible regime and then run it by your GP to make sure it's suitable for you. It's always good to have your Dr aware of what supplements you take, so that any future meds can be assessed for contraindication too. The Vitamin Bible is available from Amazon here:

    https://www.amazon.co.uk/New-Vitamin-Bible-Hester-Mundis/dp/0285637398/ref=sr_1_2?ie=UTF8&qid=1469664406&sr=8-2&keywords=the+vitamin+bible

    and is a really worthwhile addition to anyone's bookshelf.

    ReplyDelete

Follow this blog with bloglovin

Follow on Bloglovin
Related Posts with Thumbnails