FAQ

Vitamins and minerals support maternal and fetal growth at every stage of pregnancy and are required to support critical functions like cell growth and cell signaling.

While some women are able to meet this growing demand through a well-planned, nutrient-dense diet, others are not. Some pregnant women may need to take vitamin and mineral supplements for various reasons, including:

• Nutrient deficiencies
• Hyperemesis gravidarum
• Dietary restrictions
• Smoking
• Multiple pregnancies
• Poor diet

Just like medications, all micronutrient and herbal supplements should be approved and supervised by your doctor to ensure that they are necessary and taken in safe amounts.

While many supplements shouldn’t be given to kids, children of any age can usually take vitamin supplements as long as they are formulated for their age group. In fact, in some cases doctors recommend giving even young babies vitamin supplements. However, most kids don’t need a daily multivitamin or mega-doses of a particular vitamin, even if they are picky eaters. Bone formation peaks at 12 years for girls and 14 years for boys. In this age it’s so important to get enough calcium and vitamin D. Check with your doctor before giving your child any supplements to ensure they are safe and appropriate.

Coenzyme Q10 (CoQ10) is a vitamin-like supplement that is suggested to enhance both male and female fertility. It’s needed to process oxygen and generate energy-rich molecules within your cells’ energy factories, the mitochondria. Functioning as an antioxidant, it decreases the damaging effects of free radicals on the reproductive system. Coenzyme Q10 supplements can boost fertility in both men and women. Research is increasingly supporting the use of coenzyme Q10 supplements to increase fertility in older women, in women withpolycystic ovary syndrome (PCOS) and in men with low sperm counts. Coenzyme Q10 is usually taken in doses of 200mg to 300mg. Higher doses of 600mg per day have been used in clinical trials, but it’s best to only take these higher doses under the supervision of a medical nutritionist.

One thing the studies have taught us is that both calcium and vitamin D are essential in building bone. The question is how much of each. The guidelines suggest 500 to 700 mg a day of calcium and 800 to 1,000 IU of vitamin D. At that rate, you can probably get all or most of your calcium from food, especially if you have a serving or two of dairy products daily. If you can’t tolerate dairy, you should still be able to get 300 mg a day in your diet and can take a low-dose calcium supplement to make up the rest.

 

Men who regularly consumed vitamin and dietary supplements had a lower body weight, fat mass, and body mass index compared to men who did not take multivitamins. The same study found there was a trend towards similar results in the opposite sex, and women taking a multivitamin also experienced reduced hunger levels. A multivitamin and mineral supplement was found to significantly decrease appetite ratings in women after weight loss, compared with a placebo group which had also lost weight.

Here are the top five, natural Anti Anxiety and Depression Supplements:

Fish Oil. Fish oil is rich in omega-3 fatty acids, a major building block in optimal brain chemistry. It’s important you have a balance of omega-3 fatty acids in your diet. For supplement use, the oils are manufactured to make capsules. FS Fish oil without mercury is one of these products. If you want to add omega-3s to your treatment routine, discuss it with your doctor. Overall, this complementary treatment seems to be most promising in people with mild or moderate depression.

B-complex Vitamins. One of the common culprits for mild depression is an imbalance of brain neurotransmitters-natural chemicals that can act as mood enhancers by helping transmit signals between brain cells.  A more natural solution, is supplementing with vitamins B6 and B3.

۵-HTP. The amino acid 5-hydroxytryptophan, or 5-HTP, is another natural option for upping serotonin levels.

Theanine. An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting relaxation and reducing anxiety.

Improve your lifestyle. Healthy habits may help ward off Alzheimer’s. Consider the following steps.

Exercise. The most convincing evidence is that physical exercise helps prevent the development of Alzheimer’s or slow the progression in people who have symptoms.

Eat a Mediterranean diet. This has been shown to help thwart Alzheimer’s or slow its progression. The diet includes fresh vegetables and fruits; whole grains; olive oil; nuts; legumes; fish; moderate amounts of poultry, eggs, and dairy; and red meat only sparingly.

Get enough sleep. Growing evidence suggests that improved sleep can help prevent Alzheimer’s. Aim for seven to eight hours per night.

There are things we can do at every stage of life to ensure good bone health. Especially important is making sure we get enough calcium and Vitamin D. Calcium is an essential mineral for babies and young children to ensure they are able to grow strong bones and teeth. According to the FNB, infants, age birth to 6 months, need 200 milligrams (mg) of calcium each day, and infants, ages 7 to 12 months, 260 mg. During this first year, both breast milk and infant formula provide sufficient calcium. You should always take enough calcium. Many adolescents and young adults do not get enough calcium. Both boys and girls age 10 to 20 years need at least 1,300 mg of calcium each day. Since this age, calcium and vitamin D supplements can be used in addition to dairy consumption.

In the morning:

Fat-soluble vitamins, such as Vitamin E, are best when taken alongside other healthy fats such as milk in cereal or mixed nuts.
Co-Q10 vitamins help boost energy and are best taken late morning/early afternoon with a helping of dietary fats. As Co-Q10 can affect sleep, it’s generally best to take them before any signs of fatigue set in.
In the afternoon:
Zinc is a wonder for the immune system but it shouldn’t be taken first thing in the morning and should never be consumed on an empty stomach as it can cause nausea.
Vitamin D and Vitamin K are fat-soluble vitamins and promote healthy bones, teeth and muscles. Taking these in the afternoon is ideal as you get the most benefits by supplementing with a meal.
Fish Oils are amazing for good eye and heart health and are only absorbed when taken with a main meal with dietary fats. Ideally, this would be with lunch or dinner.
In the evening:
Calcium and Magnesium are two important minerals which promote healthy muscles, nerves and bones. Taken separately, calcium and magnesium are good, but taken together, they’re magic.

You need zinc for forming proteins and DNA and for proper immune function. Getting extra zinc in your diet isn’t likely to cause weight gain if you are already getting the recommended amount, although some studies have shown beneficial effects on weight gain in people who are zinc deficient.
A study published in 2013 found that obese study subjects who consumed zinc supplements containing 30 milligrams of zinc gluconate daily had improved body mass indices, lost weight and showed improvements in triglyceride levels.

Inositol and 5-HTP are two other important supplements when it comes to the sleep struggle. Also known as ‘nature’s sleeping pill’, Inositol helps to promote calmness, relaxation. When combined with 5-HTP, the precursor to tryptophan (which eventually gets converted to serotonin) to encourage a heavy sleep, you’ll be well on your way to a good night’s sleep.

According to the Association of Migraine Disorders, a few smaller studies suggest that coenzyme Q10 is more effective than placebos for reducing the frequency of migraines. The typical dosage is up to 100 mg of coenzyme Q10 taken three times per day. Research has yet to show how or why vitamin B-2, or riboflavin, might help prevent migraines. Butterbur is an herb that may help some people prevent migraines. A recent review of the research on magnesium’s effectiveness for migraine prevention was published. The authors note that migraine attacks have been linked to magnesium deficiency in some people.