4 POPULAR VITAMINS: DO YOU really NEED THEM?
Have you ever found yourself at the chemist, deep in a jungle of endless vitamin bottles, feeling totally lost? Maybe you’ve been drawn in by seductive claims promising health, youth and beauty? You’re not alone. There’s a lot of confusion – and some downright lies – about vitamins and their health benefits, which is why I am turning to TIFFXO Advanced Sports Dietitian Lisa Middleton for answers.
VITAMIN WHY?
The human body needs vitamins and minerals to help it work properly. They boost the immune system, support growth and development, and help cells and organs do their jobs. However, taking too much of certain vitamins can be harmful. And despite the hype, vitamins aren’t miracle cure-alls (if only they were!)
Personally, I find a well-balanced diet packed with wholesome, fresh and unprocessed foods generally trumps a supplement. But if you suffer from vitamin deficiencies (which can be found in blood tests), a daily vitamin or mineral supplement can help your body restore balance – if done correctly.
“You should never just start taking a supplement – always consult with GP and dietitian,” Lisa says. “Taking a single supplement or a lot of mixed supplements can mean you over-consume certain nutrients, which can do more harm than good. Vitamin A, for example, can be toxic in high doses.”
If you’re taking vitamins as a ‘just in case’ measure, bad news: you’re probably wasting your time and money.
“Excess water-soluble vitamins are just flushed out in your urine if you have enough from your diet,” Lisa says.
To help you understand vitamins and when to take them, let’s take a look at four common supplements:
1. IRON
Just because you have a period or you’re a vegetarian doesn’t automatically mean you need extra iron – although you might. If you are showing symptoms of an iron deficiency – such as fatigue, weakness and dizziness – you should see your doctor for a blood test, and they may prescribe iron supplements. However, maintaining healthy iron levels is usually just a matter of choosing iron-rich foods. We all know red meat is good for this, but according to Lisa, poultry and eggs are also great sources of iron.
“People on a plant-based diet will probably need to get most of their iron from legumes, nuts, whole grains, iron-fortified foods and some green veg,” Lisa says. “Add vitamin C foods to your meal to aid iron absorption. Some people with intestinal issues can have trouble with iron absorption, however, even with a good diet.”
2. PROBIOTICS
Probiotics are a gut’s best friend. They are live microorganisms that help balance your gut and improve digestive health.
“If you eat a good balance of foods containing both prebiotic fibre and probiotics then you shouldn’t need probiotic supplements all the time,” Lisa says.
“Supplements can be useful post gastro/food poisoning or if you need to take antibiotics. But talk to a health professional for advice on whether you need a probiotic.”
Including probiotic foods in your diet is the best way to show your gut some love. Kefir yoghurt, kombucha, kimchi and sauerkraut are my top picks. They all have live cultures that contribute to gut health and may even support immune-system health.
My Kimchi Fried Rice is a wonderful source of probiotics.
3. FISH OIL
If you’re familiar with the TIFFXO meal plan, you’ll know I love the health benefits of fatty fish like salmon. Salmon, mackerel and sardines are packed with omega-3 fatty acids which help with brain function, eye health and may have anti-inflammation effects.
“I usually suggest omega-3 supplements for people who don’t eat much fish,” Lisa says.
“For vegetarians or people who have allergies, there are other plant-based, complete sources of omega-3. Unlike supplements, whole-foods have additional benefits of other vitamins and minerals.”
You can get your non-fishy omega-3s from ground flaxseed or flaxseed oil, chia seeds and walnuts – yum!
My Banana Raspberry Bread is a surprising source of fish oil, with the inclusion of chia seeds.
4. COLLAGEN
If you’re into beauty, you’re probably familiar with collagen. Collagen is a protein made naturally by our bodies, and it’s found in animal foods, including that hyped-up bone broth you’ve heard of. It’s made up of amino acids that help ‘hold’ the body together – bones, muscles and joints need collagen to repair, and it promotes skin elasticity. Our bodies produce less collagen as we get older, which is when skin starts to wrinkle and sag.
So does that mean collagen supplements are a magic pill for youthful skin? According to Lisa, not really.
“There’s some evidence it can reduce joint pain, and I sometimes recommend collagen powder to athletes for injury/significant recovery needs, but don’t suggest it for any other reason,” Lisa says.
“There’s not much research or evidence for positive impacts on skin when taken as a supplement, as it is just broken down into amino acids when taken orally.” (Sorry, ladies.)