Which food supplements are right for you?
The vitamin and supplement aisle in the supermarket can be daunting. Though we may be lured by bright labels that promise to “improve concentration” and “build immunity”, it’s hard to know what’s right for us. As naturopath/nutritionist Tessa Finney-Brown (tessafinneybrown.com) says, “In an ideal world, we’d all eat healthy, balanced diets. But, for many, this isn’t the case and nutrient deficiencies may result.”
It’s important to remember that supplements aren’t cure-alls. “While they may help boost energy, there are other lifestyle factors that can be more effective,” says Dr Vicki Kotsirilos (racgp.org.au). Think of a good night’s sleep, a well-balanced diet, fresh air or regular exercise. There’s also a misconception that because supplements are natural, they’re 100 percent safe, but it is possible to overdose. So seek expert advice before popping them.
How supplements can help you and others
Want to feel good in more ways than one? Every time you buy a Nature’s Own multivitamin or fish oil product, 25 cents will be donated to Vitamin Angels (vitaminangels.org), a charity that provides vitamins to malnourished children in less developed countries.
The essentials
Finney-Brown takes a closer look at popular supplements.
VITAMIN C
WHAT IT DOES: While there’s no real evidence to suggest that it prevents the cold, it can reduce the duration and severity of one.
WHO SHOULD TAKE IT: Smokers. They tend to have lower levels of vitamin C.
FOUND NATURALLY IN: Citrus fruits, kiwifruit, brussels sprouts, strawberries.
FISH OIL
WHAT IT DOES: It boosts the brain, memory and mood.
WHO SHOULD TAKE IT: Anyone who doesn’t eat the recommended two-to-three serves of fish a week.
FOUND NATURALLY IN: Sustainable fish, such as salmon and sardines.
ZINC
WHAT IT DOES: Zinc is needed for your sense of taste and smell.
WHO SHOULD TAKE IT: Those with poor immunity and acne-prone skin.
FOUND NATURALLY IN: Red meat, seafood, miso, wholegrains, mushrooms, soybeans, tofu, legumes.
MAGNESIUM
WHAT IT DOES: It relaxes the muscles, relieves cramps, lowers blood pressure and reduces PMS symptoms.
WHO SHOULD TAKE IT: Can’t relax? Can’t sleep? Try magnesium powder, which easily absorbs into the body.
FOUND NATURALLY IN: Tofu, legumes, nuts, seeds.
VITAMIN E
WHAT IT DOES: It protects skin cells from the ageing effects of free-radicals.
WHO SHOULD TAKE IT: Those concerned about lines and wrinkles.
FOUND NATURALLY IN: Nuts, sunflower seeds, wheat germ oil, soybean oil, safflower oil, spinach, kale, sweet potato.
FOLIC ACID
WHAT IT DOES: It helps cells to reproduce properly
WHO SHOULD TAKE IT: Trying to fall pregnant? Folic acid can help prevent an estimated seven out of 10 neural tube defects.
FOUND NATURALLY IN: Leafy greens, beans, legumes, brewer’s yeast (in Vegemite).
ALSO READ: Bad for your body, good for your skin
