Nov 21

Nov 21 Supplements - what I take, the benefits, your diet and more...

*I am not a doctor, nutritionist, specialist -this blog is from my own experiences.

The U.K. is going into its winter months, and with that comes, cold, sickness exhaustion and much more. On top of that, we have had a hard year, where health is at the forefront of our minds, with that I wanted to discuss my vitamin regime.

I started talking these vitamins after my stroke in 2016. I was going to have to take blood thinners for the rest of my life, from the advice of my doctors I decided to take more pills to help my body work optimally.

Now, before I tell you what supplements I take and their benefits, I want to preface this by saying that these are in no way a stand alone cure for sickness, illness, allergies etc, these are exactly what I just said, supplements- they supplement a lifestyle/diet, they do not replace - healthy eating, movement, sunlight, nature, good sleep hygiene or anything else.

I not only started taking these in 2016, but I also adapted my diet, exercise routine, and focused on adaquate sleep for my body, mind and soul.

Through the years, my life has been a rollercoaster, but health always been a focus and I have never stopped taking my supplements, in order to supplement what I couldn’t get in my diet, and lifestyle.

I am a big believer in sourcing these vitamins from my diet and making lifestyle shifts but sometimes that isn’t always a possiblity, especially when I don’t live in a sunny area, or have certain food restrictions. But I always start by focusing on doing any lifestyle changes I can do first - plus it is A LOT cheaper.

Now that we have that out of the way I am going to tell wheat supplements I take, why I take them, why are they important, where you can source them thought diet or lifestyle and anything that I think you should know.

Before taking supplements -

1. make sure that you are deficient (get a blood test) or

2. Cannot get them from a natural source. No need to waste money or your body not absorbing them.

My vitamin regime

VITAMIN D

Vitamin D is found in sunlight, in the summer months we usually get what we need if you are going outside regularly. However, in the winter/colder months where we are inside regularly and don’t see the sun that often, it is important to take a supplement. Luckily it is also found in some food sources, including oily fish, egg yolks, liver and most dairy free milks will add a vitamin D supplement (in the UK cows milk will not be a Vitamin D source as they are generally not fortified). Vitamin D also helps regulate calcium in the body!

MAGNESIUM

Magnesium helps with turning our food into energy and produce the hormones that are important for our bones to be healthy and work properly. Magnesium helps find inflammation, lowering blood pressure and it can help with our sleep. It is found in wholemeal, spinach and nuts.

CALCIUM

Calcium helps with your bones and teeth. It aids blood clots and muscle contractions. Calcium are found in many dairy sources, but not to worry if you have a dairy allergy, intolerance or are vegan - they can be found in leafy green vegetables like kale or spinach, plus many dairy free milks have an additional supplement. If you are a fan of sardines or other boney fish, you can find calcium in there. My nutritionist asked me to drink more milk (coconut milk) to get more calcium as I was lacking. My brand KOKO fortifies their milk with calcium.

VITAMIN C

Vitamin C helps protect cells, maintains healthy skin, bones, cartilage and healing wounds. Vitamin C is found in many food sources including, citrus fruits, broccoli, potatoes, strawberries, bell peppers. A good source for Vitamin C is usually found within in a health and balanced diet - however, my doctor advised me on taking a supplement.

OMEGA 3

You may have heard the term Omega 3 fatty acids, which have benefits for your brain. That was the first one I started taking after my stroke. There are so many benefits by having this supplement in your diet. We most definitely can get this through our diet, such as oily fish (salmon) but if you are a vegan or have an allergy to fish, there are vegan supplements or it is found in chia seeds, flaxseed, hemp, walnuts and some oils.

OMEGA 6

Omega 3 and 6 cannot be made by your body, you have to source them from your diet or supplements, which is why you will hear the term ‘essential’ fatty acids. Omega 6 is found in fats that we typically told not eat or eat less of, such as butter, oils, lard, palm oil, corn oil… that is why I tend to get it from a supplement (but typically it is not necessary).

OMEGA 9

Omega 9 is not ‘essential’ like the other two. These fatty acids come from things that I get less of in my diet like, nuts & seeds. They are found in some vegetable oils and seed oils. Omega 9 can be produced by the body, however as the main sources are found in my allergens I prefer to take a supplement because I know I will not be getting it into my diet the natural way.

Having the three of them as a supplement I feel that I am protected incase I cannot get enough oils and fatty acids from my diet.

ZINC

Zinc is how we make our new cells and enzymes. It also helps to process your macronutrients (proteins, fats and carbs), plus it heals wounds (physical not emotional…:) Find Zinc in your diet - meat, shellfish, dairy and wheat.

IRON

Iron is really major for anyone feeling tired or lethargic. I started taking it after my stroke because the stroke left me with chronic exahustion, and whilst good sleep hygiene is a major factor in my recovery, the iron supplements have helped a lot. Lacking in iron can lead to anaemia, as iron is important in making red blood cells which carry oxygen to the body - iron is also very important for women during their period. The food sources you can get iron from are - red meat, beans, nuts (which is hard if you have a nut allergy), dried fruit.

SELENIUM

Selenium helps the immune system do it’s thing and it aids reproduction as it helps prevent damage to your cells and tissues. I started taking it, because the main food source is found in brazil nuts, however you can find it in fish, meat and eggs - but if you are a vegan who is allergic to nuts, you may want to talk to your GP about a supplement.

PROBIOTIC

I take a probiotic that has lactose (milk) in it. Probiotics are the microbes that are good for us and needed for our gut health. Like most things to do with gut health, there are still more tests and research needed in this field, and generally if you are in good health and nothing seems wrong with your gut you shouldn’t need to be taking a probiotic supplement. It is a tricky one and definitely trial and error as not every probiotic will be good for you (even if it is good for someone else). Instead focus on Prebiotics which come from food. Having a range of fruit, vegetables, grains, (nuts and seeds if you can eat them) will aid in your diegestion and gut health, which is very important for allergies. Fermented foods are also great sources for a healthy gut!

OTHER SUPPLEMENTS

There are so many other supplements you can take for your overall health, such as Vitmin A, Vitamin B-12 (especially for vegans), Vitamin E, Manganese but none of these (including the ones I take) matter if you are not defnicient in them or you can source them from your diet. Always start with your diet first, and if you have allergies or are restricted then talk to your GP/Allergist/Nutritionist first to see what you need.

Please do not follow my regime. I add in so much variety to my diet, along with sufficient sleep, exercise and hydration. Everyone is different but I want to share this incase you need any help from some one who has allergies, as I find the wellness space to never address allergies and just tells us. to eat more nuts, grains, seeds and pulses.

You can take control of your health, even with allergies.

I get my vitamins from BOOTS UK- ask your Doctor about where to source your own.