Supplements FAQ

Don’t know your iron from your zinc or what the big deal about vitamin D is? Check out this supplements FAQ.

It’s becoming increasingly difficult in modern day life to get all the vitamins and minerals you need from a healthy, well-balanced diet alone. Fast-pace living, eating on-the-run and eating out can all lead to depleted levels of vitamins and minerals that the body needs to function efficiently. However, when you walk into a chemist, supermarket or health food shop and find yourself looking at rows and rows of little jars of tablets, it can all become overwhelming. So let’s take a look at some of the frequently asked questions that might run through your head when deciding which supplement is best for you.

What are vitamins and minerals and do I need to take them?

Vitamins and minerals are essential nutrients your body needs in small amounts to work properly. Most people can get all the vitamins and minerals they need from a healthy, well-balanced diet, but the frenetic pace of modern day living can leave us depleted when we’re just grabbing a coffee instead of breakfast or having a microwave meal for dinner. Agricultural changes and fast-growth crops mean our food is significantly lower in vitamins and minerals than they used to be. In an ideal world, it’s best to get all of your vitamins and minerals from your dietary intake, however sometimes this just isn’t possible.

Everyone’s talking about vitamin D – why is it so important?

Vitamin D is a fat soluble vitamin, but when in the body it functions as a hormone. Its job is to aid the release of calcium and phosphorus into the bloodstream to keeping bones strong and healthy. When vitamin D isn’t available, the body starts to break down bone in order to replenish calcium and phosphorus levels. This weakens bones leading to conditions such as osteoporosis. Most people can get their required intake from a healthy diet and exposure to sunshine, but if a supplement needs be taken, usually 10 micrograms (and no more that 25 micrograms) is recommended per day.

Are effervescent tablets better than normal tablets?

Effervescent tablets have many advantages, for example they have higher bioavailability, they can be absorbed by the body quicker and they usually taste much nicer. You should however be aware of the fact that some effervescent tablets may contain up to a gram of salt per tablet. If you’ve been advised by your doctor to reduce your salt intake, then you should consider a change to normal tablets.

I am or want to get pregnant – what do I need to know about supplements?

You should aim to eat a healthy and varied diet during pregnancy to ensure your body gets the majority of all the vitamins and minerals it requires. It is however essential to some take certain supplements as well. It’s currently recommended that you take 10 micrograms of vitamin D during both pregnancy and breast feeding and also 400 mcg of folic acid per day from before pregnancy to week 12. It’s important to avoid all vitamin A supplements and derivatives during pregnancy.

What is RDA?

The RDA is the recommended dietary allowance of a particular vitamin or mineral. It’s described as the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97-98%) of people.

Can I take too many supplements?

Most people don’t realise that there’s no benefit to taking more than the RDA of supplements – there is simply an increased risk of side effects, for example nausea, diarrhoea and stomach cramps from excess vitamin C and zinc. Water-soluble vitamins not required by the body will simply be excreted as waste product. Fat-soluble vitamins (A, D, E and K) will not be eliminated by the body but continually stored, potentially leading to toxic levels. Supplement ingredients should be checked to avoid duplication.

What can I take to sharpen my memory?

Ginkgo biloba is frequently recommended to sharpen the mind and improve memory. It works by improving blood flow to many areas, including the brain. There are, however, contraindications with ginkgo biloba, such as high blood pressure, so advice from your pharmacist or doctor should always be taken before taking.

Can my supplements interfere with my medication?

It’s important to remember that despite being thought of as ‘natural,’ or harmless because they’re bought over-the-counter, supplements may still interfere with many prescribed or over-the-counter medications. If you’re taking supplements and starting a new medication, or visa versa, consult a medical professional to check any potential interactions.