Vitamins and Minerals – what do you need?

05 June, 2018

We hope you have gained some useful information from our recent series of blogs on vitamins and minerals. We thought we would summarise our thoughts on overall use of supplements to make life a little easier.

We have defined certain groups to guide you through the supplement maze!

Group One – Generally Healthy

If you don’t have any particular health issues you may feel you don’t need any additional support. We counter that by suggesting a little prevention goes a long way.

Why not take a multivitamin every day and partner it with a fish oil supplement to ensure you get your essential fatty acids? Remember the body does not produce essential fatty acids and they are vital for our bodies.

Following this regime means you can be sure your body gets a good range of vitamins and gives you the freedom to have the occasional blip on the food front!


Group Two – Prone to Colds and Regular Infections

If you get colds or allergies on a regular basis this suggests your immune system is beginning to struggle and could do with a bit of help.

Support for your immune system can be provided by a number of nutrients.

  • Beta Glucan is a regular recommendation from us both as a preventative and to deal with a cold or flu
  • Echinacea is our other top recommendation. We are writing about this important herb next week. It comes in liquid and tablet form and so is suitable for the whole family
  • Selenium is a great support to our immune system because it is a superb antioxidant
  • Vitamin A adds extra antioxidant support combating those free radicals floating around your body
  • Vitamin C and Zinc are frequently combined to address colds and flus. It is a powerful combination

As a homoeopath I would encourage you to listen to your body, colds can be the first sign that you are feeling some strain. In conjunction with some supplements make sure you take some rest and slow down a bit.


Group Three – Exclusion diets

This is a very broad description to cover:

  • Anyone on a weight loss diet
  • Those who don’t eat a balanced diet
  • People with gut issues
  • Vegans
  • Vegetarians
  • Dairy Free
  • Elderly
  • Children

Whenever we exclude foods from our diet we have to be particularly careful to ensure our bodies get all the nutrients we need.

Nutrients that should be included include:

Most of these nutrients will be found in multi formulas but monitor your own body. Each of us process nutrients in our own way so we may all experience different levels of absorption or deficiency.

We support vegan and vegetarian diets and understand their increasing popularity. However, when you make this kind of change please be careful to be aware of how your body reacts. The fact remains that some nutrients are harder to extract in sufficient quantities from the vegetables available to us. Always ensure you buy the best you can preferably organic. Vegans and vegetarians need to look out for iron and B12 levels too.

I included the young and old in this group simply because children can be faddy eaters and the elderly often either have poor appetites or don’t prepare healthy meals for themselves.


Group Four – Stress Bunnies

I know this club well! Sadly, most of us experience some stress each day. A recent statistic identified that 72% of us are stressed at work!

Increased stress leads to extra adrenaline running around your system this can unbalance your endocrine system and your gut. Too much adrenaline causes extra acid in the gut.


  • Multivitamins and omegas
  • Vitamin B Complex and Magnesium to address to stress
  • A sleep product if you are not sleeping well
  • If it gets too much you may need adrenal support too
  • Probiotics are a great help to address gut issues, alongside aloe vera juice and phosphorus which helps maintain a good acid / alkaline balance. Magnesium also aids improved digestion
  • Zinc and Vitamin C are good to provide immune support and Vitamin C also helps bring down our adrenaline levels
  • If muscle tension is a challenge for you use Magnesium and Calcium
  • Smoking and drinking too much often go hand in hand with stress. Zinc helps you address the craving from cigarettes or alcohol and Vitamin C deals with the depletion of nutrients from your body.
  • If sugar is your stress poison then make sure you have some Chromium each day, it is a great balancer of blood sugar levels.


Group Five – Women

Our menstrual cycles put heavy demands on our bodies particularly if we are not eating well or if we are under stress.


Group Six – Men

Depending on your lifestyle there could be certain areas that you may need to pay attention to:

  • Exercise – are you doing strenuous exercise and not replacing the vital nutrients? Remember sweating releases many nutrients from our bodies especially antioxidants. Vitamin E helps your recovery after exercise
  • Are you sedentary? Spending all day locked to your desk and computer? In this case look at your eye health all that concentration can strain your eyes. Joint issues can come from not moving as well as moving – make sure you have fish or omegas in your diet. You may also need extra vitamin D if you are not getting out and about enough
  • How is your digestion? Do you get pain or discomfort after certain foods? Are constipation or diarrhoea regular visitors? Increase your fruit and vegetable intake and identify what is causing the problem through eliminating one food at a time
  • Fertility or sexual issues? Use Zinc and Ginseng for extra energy.

Obviously, that was an overview but we hope it serves as a useful summary for you. In an ideal world we would not need supplements, our diet would be varied, local, organic and fresh. The soil would provide all the nutrients that the plants and herbs needed, and we, plus the animals grazing the land would benefit from that rich nutrient packed soil.

Sadly, we don’t have nutrient packed soil which means we have to make good food choices. Processed and ready meals will give you very little nutritional content. Fresh, local and organic is always best. Organic, as we have discussed before, gives you more nutrients and less chemicals or pesticides.




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