Have you ever wondered if you should be taking supplements? Or if the ones you're already taken even work??
Well, I always say that supplements are not generally needed on top of a healthy balanced diet, but for people who are struggling to get enough nutrients in their diet, they can absolutely be helpful.
So how do we know if we're getting enough nutrients? Well sometimes symptoms will present in midlife (e.g. osteopania, osteoporosis, gut issues, brain fog, sleep issues etc) that indicate there may be a deficiency, so I always suggest consulting with your doctor before supplementing, and having a blood panel done to determine whether or not deficiencies actually do exist. It is common for women in midlife to be lacking in some essential vitamins and minerals, so it really is worth taking this step as it could make a big difference to your overall wellbeing.
In terms of buying the supplements, this can be a minefield, right?! This is because supplements are not regulated so it’s difficult to know which ones are reliable, so it's important to find brands that you can trust. Consumer Lab Reports is a good not-for-profit site to find reviews of brands. The staff in health food stores like Evergreen (local to Galway) are also educated on supplements and can provide recommendations.
Top Tip: don’t consume supplements with your coffee as some research suggests that coffee can inhibit absorption. Of course, this doesn't mean that you need to avoid coffee, instead just take the supplements at a different time of day!
So which supplements are most commonly needed in midlife? These are the top 6 that I take myself and I see working well for other women in midlife.
Omega 3
Description: Omega 3 is an essential fatty acid, it’s a type of polyunsaturated fat, called ‘essential’ as the body cannot make enough so we need to get it from our diet.
Function: Omega 3 is important in fighting/preventing inflammation, PMS, heart disease, critical for brain health and gut health, helpful in cases of anxiety/depression. Look for these specific types of omega 3 - EPA & DHA
Sources: Salmon, mackerel, kippers, sardines, herring, trout, crab, seaweed/algae
When It's Needed: If you’re not eating seafood 2-3 times a week, consider supplementing.
Recommended Intake: A general daily dose is about 300 to 500 mg of EPA and DHA
Brands I use: Vridian, Biocare, Udo’s Choice
Vitamin D
Description: called the sunshine vitamin! Deficiency is very common in Ireland.
Function: regulates calcium and phosphate levels, which has a knock-on important role in bone, teeth and muscle health. Also very involved in our immune response and glucose metabolism and plays a role in cell growth.
Sources: Oily fish and cod liver oil, egg yolks, liver, fortified drinks, spreads and cereals, mushrooms grown in UV light. Sunlight is the most abundant source.
When to supplement: October - March, when we don’t get enough sunlight.
Recommended Intake: 10mcg per day for adults.
Brands I use: Vridian, Biocare, Udo’s Choice
Multi-Vitamin
Description: generally beneficial for preventing deficiencies, especially useful for women in midlife, and when in a low calorie diet, people on restrictive diets e.g. vegans and vegetarians.
Sources: a diverse, nutrient dense diet should provide us with all of the elements of a multi- vitamin. Check the nutrient table here for sources of all nutrients.
When to supplement: If your diet is restrictive, or you’re part of an at-risk population (older, pregnant, vegan/vegetarian), when travelling, or already suffering from nutrient deficiencies.
Recommended Intake: depends on the nutrient, check the nutrient table here for specifics.
Brands I use: Athletic Greens (expensive), and Terra Nova - both of these are food-based.
Probiotic
Description: these are the healthy gut bacteria which usually thrive in our gut, but can become deficient if we’ve taken a recent antibiotic or don’t have enough plant diversity in our diets.
Function: improved immune health, gut health, bowel regularity and there is some evidence to support brain health and weight loss.
Sources: fermented foods (e.g. sauerkraut/kimchi/pickles).
When to supplement: If you suffer from issues in the areas mentioned above, speak to your doctor about supplementing.
Recommended Intake: Sometimes people supplement for short periods a couple of times a year. It's really an individual thing.
Brands I use: Your Super, Vridian, Biocare, Udo’s Choice
Magnesium
Description: magnesium used to be high amounts in soil and therefore fruits & veg, but in recent years with industrialisation trends, soil has been depleted of magnesium leading to deficiencies.
Function: it’s used in the relaxation of muscles, so helps with muscle tightness, PMS, sleep and stress as well as bowel movements.
Sources: Seeds, especially pumpkin, nuts, spinach, soya beans, black beans, whole grains, dark chocolate
When to supplement: If you suffer from issues in the areas mentioned above, speak to your doctor about supplementing.
Recommended Intake: 270mg per day
Brands I use: PrizMag - I get the one that comes with Vit D3 and K2 (K2 helps with absorption of D3).
Calcium
Description: Calcium plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.
Function: important for healthy bones & teeth, muscle, nerve and blood vessel function and it’s involved in hormone secretion.
Sources: dairy products, fortified drinks, yoghurts and cereals, green leafy veg e.g. kale, tahini, calcium-set tofu, nuts & seeds, fortified flour & bread, tinned fish with bones e.g. sardines.
When to supplement: the most common reason women in midlife supplement is for bone health, as bone density reduces by 1% per year as we move through the menopausal transition.
Recommended Intake: 700mg per day
Brands I use: I don’t use any particular brand as I tend to get it from food, but the staff in health food stores such as Evergreen are trained to advise on brands so worth asking them for recommendations.
Ok, that's it, that's the list! As you can probably tell, you don't need all of these all of the time so definitely worth talking to your doctor about what might be relevant for you.
I hope you found this helpful - have a great day my friend!
Cx
コメント