There are more health supplements available now than ever before and making a decision on what we should be taking can be confusing, so let’s take a deeper look at the benefits.
Vitamin D
Vital for your immune health, vitamin D is one supplement that everyone in the UK is recommended to take and it’s also known to be important for teeth and bones, as deficiency hinders the absorption of calcium. Studies have also shown vitamin D supplements have been linked to a reduction in new autoimmune diseases and in inflammation markers.
Iron
Playing a vital role in red blood cells, iron is also essential for cognitive and immune health. An iron deficiency can leave you feeling tired, with low energy, short of breath and vulnerable to illness and infections.
Many people are able to get the required iron levels from a healthy diet, but children do need higher levels of iron as they grow. Pregnant or menstruating women also have higher requirements.
Vitamin B12
Vitamin B12 plays an important part in making red blood cells and supports the functioning of your nervous system. It also helps release the energy from the food you eat.
Multivitamins
Multivitamins usually contain a wide selection of both vitamins and minerals. Offering a convenient choice, they are often targeted at a specific age group or condition. It’s a good idea to browse a range of vitamins and minerals, for example at vitortho.co.uk/supplements/.
As always, a healthy balanced diet and lifestyle is recommended to support your health and wellbeing.
Who may need extra iron
Iron helps the body make red blood cells, which carry oxygen to the brain, muscles and every other cell. A lack of it can lead to anaemia, and some groups are more at risk than others.
Blood loss is a major factor. Women who menstruate need more iron than men, around 14.8mg a day compared with 8.7mg, and regular blood donors or people with gastrointestinal bleeding are also more likely to run low. Exercise raises the body’s demand for red blood cells, so moderate and heavy exercisers, especially female athletes, should watch for symptoms of anaemia.
Certain medicines can reduce iron absorption, including some antibiotics, ACE inhibitors for blood pressure, some heartburn and ulcer treatments, and certain cholesterol-lowering drugs. People on kidney dialysis also need extra iron, because weakened kidneys affect red blood cell production. Some studies have linked low iron and ferritin levels with ADHD in children. In every case, speak to a doctor before starting a supplement.
Why women often need more iron
Iron is needed by every cell in the body, especially red blood cells, which carry oxygen from the lungs. Muscles use it to store oxygen, and many enzymes contain it. Too little iron can lead to iron deficiency anaemia, the most common form of anaemia, which can cause a pale complexion, tiredness, shortness of breath and palpitations.
Adult men need about 8.7mg of iron a day, while women need around 14.8mg. From adolescence through the childbearing years, women lose blood each month, and pregnancy raises the body’s demand further, so women are at greater risk and may need a supplement.
Most people get enough from a balanced diet. Good sources include red meat, liver, dark green leafy vegetables such as kale and broccoli, nuts, dried fruit, beans, lentils and whole grains such as brown rice, and many breakfast cereals are fortified. Pregnant women should avoid liver, because its high vitamin A content can harm the baby. Avoid taking too high a dose of iron supplements, as excess can also cause problems.
Extra considerations on a vegan diet
Anyone following a vegan diet has a couple of extra points to think about. A vegan diet can be healthy, but as with any way of eating it needs planning to make sure the body gets everything it needs.
Vitamin D is not only a concern for vegans, since most of it comes from sunlight. In Britain we get very little natural daylight during the winter months, so a daily supplement through the colder part of the year is sensible for almost everyone.
Calcium needs more attention. It is vital for healthy bones, and much of it in a typical diet comes from dairy produce, which vegans do not eat. Low calcium levels raise the risk of osteoporosis and broken bones, so a daily calcium supplement, or a careful choice of fortified foods, is worth considering. If you are unsure what you need, a pharmacist or GP can advise.