The science behind supplementing – what do you need?
About to stock up on your supplements? Here’s the low-down on which ones you need before you spend your cash.
Supplements. Some of us swear they help, while others think they’re a waste of money. But new research indicates that a daily multivitamin can slow down cognitive decline by 60% in the over- 65s. It has been recommended to take a 10 mg vitamin D supplement through autumn and winter to stay well, and there’s strong evidence to suggest that a probiotic supports the gut-brain axis – benefiting brain function. So, a well-placed supplement can, in fact, do wonders for our health. But which one?
Nutritionists agree that the best way to get your essential nutrients is through food, but they also know that plenty of us don’t eat a diet varied enough to get everything we need. And that’s not all. As our bodies age, they become less efficient at processing the nutrients that are essential for good health, which can also be depleted through cooking methods.
“Overall health is at risk if we’re not getting all the nutrients we need daily,” says clinical nutritionist Suzie Sawyer. The most common deficiencies reported are iron and vitamin D (37%), folic acid and vitamin C (23%), and vitamin B12 (21%). That’s an awful lot of people missing out on nutrients that are essential to feeling well.
It is also important to consider seasonality and your life stage before you buy any supplements. “It’s a good idea to rethink your supplements whenever you experience a change in lifestyle, diet or health symptoms – and your 50s is a key age to do it,” says Dr Sarah Brewer.
Vitamin D and calcium
The key to these two vital vitamins is to take them together. This is because adequate vitamin D levels are required for the body to take up calcium effectively. “The combination of vitamin D and calcium is good for women in their 50s and beyond to help them preserve their bone density,” explains nutritionist Rob Hobson, ‘especially after menopause, when bone loss can occur. It can help protect against fractures in later life. “Vitamin D is also essential for strong teeth and muscles, plus healthy immune and nervous systems.”
Omega-3
We all know we should eat oily fish once a week, but few of us do. “These foods are the richest source of omega-3 fatty acids, and help reduce inflammation and protect against heart disease, which is a concern for women as they age,” says Rob. If you’re not eating oily fish at least once a week, a supplement is a good way to bridge the gap.
Vitamin B12 and iron
Considering eating less meat to improve your health? “It’s perfectly possible to get everything you need from your diet when going meat-free,” says Rob, “But B12 is the exception, as it doesn’t occur in plant-based foods. Low B12 can cause tiredness and fatigue, which can impact on overall wellness. A daily supplement in a tablet or spray is a good way to ensure your intake.” A lack of iron is a common cause of lethargy, adds Rob. “Low iron can be very debilitating.” Worried about your levels? Ask your GP for a test.
Zinc
Brittle nails? Losing weight without trying? You may have a zinc deficiency. Most of us will get enough through our diets, as zinc is in lots of different foods, but long-term conditions, such as chronic liver and kidney disease, and digestive problems like ulcerative colitis, Crohn’s and coeliac disease, can affect how well the gut absorbs zinc. It’s worth considering in winter, as studies suggest a supplement can reduce the severity and length of a cold if taken within 24 hours of its onset.
Evening primrose oil
A good source of the essential fatty acid GLA, important for sex hormones and skin health. “If your skin is lacking essential fatty acids, it becomes scaly, itchy and prematurely wrinkled,” says Rob. “Taking evening primrose oil helps keep skin soft, ideal for women in their 50s and beyond.”
Three buys that you need…
NUTRIPURE MULTIVITAMIN COMPLETE GUMMIES
Combines B vitamins with zinc, biotin and vitamin C, to boost energy. R159 for 60 gummies, Faithful to Nature.
VITA FORCE MULTIVITAMIN LADYVITE 50+
A two-phase release multivitamin that provides additional nutrients as well as antioxidants that your body needs. R189 for 60 capsules, Clicks.
VITAL OMEGA-3, -6 & -9 CAPSULES
This combination of three essential fatty acids is great for an overall boost. R94.99 for 30 capsules, Dischem.
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