Are you doing it all? Wonderwomen should know this!
But almost all of us are getting only 1/2 to 2/3’s the recommended amount. This is where a calcium supplement containing not more than 500mg of elemental calcium becomes beneficial. If you don’t build up strong bones early in life with nutrition and physical activity, you will naturally begin to lose bone mass every decade by the time you reach your 40’s, which often results in osteoporosis. The majority of supplements contain 500mg of calcium and 600IU of vitamin D. Vitamin D plays a major role in the absorption of active calcium, so it is often included in calcium supplements. A calcium supplement should be taken with food, making it is easier to absorb.
How much iron you need daily depends on your age, gender, and pregnancy status. For example, women need more iron before menopause due to menstruation, as well as during pregnancy due to the iron requirements of growing a baby. Iron supplements can cause side effects; usually stomach upset, such as nausea, vomiting, diarrhoea or constipation. To curb side effects in the stomach you can take your supplement with a little bit of food. Taking iron together with foods that contain vitamin C will increase iron absorption from the stomach. Milk, calcium and antacids should NOT be taken at the same time as iron supplements. You should wait at least 2 hours after having these foods before taking your iron supplements.
Omega 3 Fish Oil
Vitamin B Complex
B vitamins play a critical role in cell metabolism in the body. They help our bodies to utilise nutrients from foods to produce energy, increase neurotransmitter activity in the brain, help prevent anaemia, improve red blood cell quality and are essential for proper nerve function and serotonin production. Typically, people who are deficient in B vitamins will show signs of fatigue, lack of mental focus, poor circulation and can have symptoms of depression and slow metabolism.
With all the benefits of regular intake of B vitamins, it makes sense to include a B complex supplement in our daily routine.
Intestinal bacteria contribute to our health in numerous ways, and probiotic supplements support these functions. They help us digest food and also make small amounts of some vitamins. They protect against infectious bacteria. Intestinal bacteria secrete peptides (protein-like substances) that help maintain our immune activity and defences against a wide range of threats. Probiotics are often used for the following: antibiotic-related diarrhoea, infectious diarrhoea, irritable bowel syndrome and vaginal infections.
Probiotic supplements may contain one or several species of beneficial bacteria. Product potency – that is the number of bacteria per capsule – is based on the day of manufacture and specific manufacturing process. Take probiotics at the end of a meal to buffer the bacteria-killing effect of stomach acid. Probiotics are often used during antibiotic therapy. A rule of thumb is to take your probiotic 2 hours before or 2 hours after taking your antibiotic. This gives sufficient time for the antibiotic to work while not killing off the beneficial bacteria that will be replaced by the probiotic.
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