Whilst I try to eat a balanced diet most of the time, there are just going to be those days where being healthy falls to the wayside in favour of treating myself to something indulgent. At the weekend, my usual breakfast of Greek Yogurt and berries or a smoothie turns into the family all-time favourite the fried chapatis and chicken curry!! If you’re like me, taking the right supplements will give your body the vitamins and minerals it needs on those days when an afternoon ice cream is a far more tempting option than a bowl of fruit.
Food is the best source of nutrition, but when you have those off days, these are some of the additions I supplement my diet with.
A Good Women’s Multivitamin
I take a multi-vitamin that is made for women. If you are aged between 18 and 45 or are someone who someday may want to have a family, making sure it contains folic acid is included is often recommended. A good multi-vitamin will give you a daily dose of all the things you should be eating in your diet…and more.
Iron
Iron is a great supplement for women to take, because your body loses iron every month. You only need about 10-20 milligrams, but it work wonders by delivering oxygen from your lungs to the rest of your body. If you eat a lot of red meat (say, a serving every day) you might be getting enough iron to skip this supplement. Leafy greens like spinach and kale are also great sources of iron.
Zinc
Zinc is an important mineral that boosts our immune systems and helps to fight off disease. And it is an especially important vitamin for vegetarians or pregnant women. If you’re a veggie lover, you probably eat a lot of legumes, which prevent zinc from properly absorbing in your body. If you’re expecting, you should also up your zinc intake because your little one will be using up most of the amount that’s in your body. Make sure you’re getting between 8 milligrams and 11 milligrams of zinc daily.
Fish Oil
This omega-3 supplement is great for healthy hair, skin and nails, and will support your heart and blood systems. The long list of fish oil benefits also includes helping with depression, enhancing brain function and concentration and lowering cholesterol. Suggested dose is about 1-2 grams per day.
Vitamin D
The main job of vitamin D is to regulate the absorption of calcium and phosphorus in your bones and keep your cells happy and healthy. The great thing about this vitamin is that our bodies can actually manufacture it naturally…that is, when we’re exposed to sunlight. If you live somewhere with constant cloudy weather or long winters, you might not be getting enough vitamin D. Taking 3000 IUs should help to get you back on track.
Nutribiotic
Taking a great nutribiotic supplement is a good way to maintain a healthy digestive tract keep your gut and stomach happy. My favorite nutribiotic is Bimuno which comes in a very user-friendly powder filled sachet which you can add to your hot drink. I’ve been adding this to my hot water and lemon every morning and it has made such a difference, my bloating has gone, as have all the uncomfortable pains and cramps which I have put up with for years.
As with everything in life, I take these in moderation. Just as there are side effects for eating too much, and drinking too much, there are side effects for taking too many vitamins. Do what feels right for you, and before embarking on any new regime, contact a nutritionist or a trusted doctor to help you come up with a plan that works for you.
