What’s Your Daily Dose?
Supplements are no substitute for a good diet, but even if we had an organic, fresh and locally grown wholefood one, we’d still need them, as our soil is mineral-depleted. To help solve the vitamin maze, naturopath Sarah Bowles-Flannery shares her idea of good health basics and has added some herbs and tonics to help improve your mood too.
For all ages
● VITAMIN C: A vital support to our immune system and a protective antioxidant. A good daily dose is 1,000mg. Up that to 3,000mg during – or at the first sign of – a cold.
● B COMPLEX: Essential for energy production in your body and to support your hormones. A good dose is 25-50mg of each of the main Bs (1, 2, 3, 5, 6 and smaller amounts of B9 and B12), in one B-complex tablet. These nutrients aren’t stored, so you must top them up every day.
● OMEGA-6: Evening primrose oil or star flower oil slows ageing, balances hormones and helps with PMS and the menopause. Take 1,000mg daily, increasing to three times that for hormonal imbalances, such as PMS.
● OMEGA-3: Fish or linseed oil can help reduce inflammation and maximise brain function. Take 1,000mg daily or twice that a day for dry skin or sore joints.
40s Manage those moods!
Pre-menopause can cause problems. You may also experience fatigue, weight gain and digestive problems.
● CALCIUM: See your GP for a bone density test, then take a supplement. If your life is hectic, keep taking 800mg calcium and 400mg magnesium.
● IRON: Heavy periods can be exhausting, so try a course of iron tonic such as Floradix.
● KELP: 1,000mg a day will feed your thyroid gland. Borderline low thyroid levels are often mistaken for pre-menopause.
● PHYTOESTROGENS: (soya isoflavones) These build up oestrogen levels, for a symptom-free menopause. Try Blackmores Phytolife – take two to four a day.
50s It’s your turn now!
A decade that can be full of activity and change. You might be starting, going through or finishing the menopause. Your children may have left home and life suddenly looks either a little empty or bursting with exciting opportunities.
● CO-ENZYME Q10: Strengthens the heart muscle and maximises the benefits of oxygen within all cells. Take 50mg a day.
● SIBERIAN GINSENG: Take this when you need to improve your energy, mood and libido.
● PHYTOESTROGENS: If you begin suffering from hot flushes, take the supplement recommended for your forties to gain relief.
60s Stay sharp and sexy
It’s time to do things for yourself. You may not need menopause soothers anymore, but want something to keep your mind sharp, your body energised and your love life humming.
● CALCIUM: Keep focusing on bone density. Take 800mg calcium, balanced with 400mg magnesium.
● GINKGO BILOBA AND BILBERRY: Great for sharpening circulation to your brain and eyes for a quick mind and clear vision. Try Solgar’s Bilberry ginkgo eyebright complex – two a day.
● GLUCOSAMINE: Take this to help protect your joints and keep you feeling supple. Take 500mg a day, or 1,000mg daily if you suffer from a joint problem.
70s+ Go with the flow
Reintroduce supplements you may have taken previously. Keep taking the basics and add some of these interesting extras to the mix.
● ZINC: Take it again to improve your sense of smell. You may feel disinclined to cook or eat well, which is often because you can’t smell the food. Zinc helps restore this and, in turn, your appetite. Take 50mg a day.
● PANAX GINSENG: A fantastic energy booster for this age which helps build stamina, your immune system, libido and energy. What more could you want? However, avoid if you have high blood pressure.
Your questions answered
Q: How long will I have to take supplements before I notice any noticeable difference?
To improve a particular symptom, you should take one month’s supply for every year you have suffered. B vitamins, vitamin C and iron often prove beneficial in just a few days.
Q: When is the best time to take them, morning or night?
With breakfast. The exceptions are calcium and magnesium, which both help to relax the body in the evening, and zinc just before bed.
Q: Am I able to take supplements alongside prescribed medication?
It depends. St John’s wort can reduce the effectiveness of some medicines, while vitamin E and ginkgo biloba can thin the blood. Always check with your GP first.
