Nutritional supplements for healthy living
Many pharmacies specialise in nutrition knowledge and nutritional supplements, and a chat with your pharmacist, who also knows what medicines you may be taking, is a good starting point. If you have any particular medical problem, you should discuss it with your doctor.
Women
Today, many women are coping with a full-time job, managing a household, chauffeuring children to school and sports, and trying to keep themselves energetic and vibrant. Stress and skipped meals may mean they are not receiving enough iron, calcium, zinc and magnesium, among other essential nutrients, from their daily diet. This can lead to tiredness, poor skin, loss of interest in sex and lowered resistance to minor infections such as coughs and colds.
- Some women feel that a daily multivitamin supplement helps them stay on top of their busy schedule. In addition, women also have some very individual nutritional needs.
- Evening primrose oil, plus magnesium, vitamin B6, calcium and vitamin E may help painful symptoms associated with pre-menstrual syndrome (PMS).
- Pregnancy and breastfeeding increase the need for the B complex vitamins, iron and folic acid. Women may also not get adequate amounts of calcium during this time, and there has been recent concern that many pregnant women are not getting an adequate iodine intake. A multivitamin and mineral formula that has been specially formulated for use during pregnancy and breastfeeding is often recommended. Vitamin A may harm the baby’s normal development in higher doses — your pharmacist can help you identify which supplements are safe for use in pregnancy.
- Fad diets, and diets which avoid entire food groups such as dairy products or fruit and vegetables can lead to deficiencies, especially calcium, folic acid and iron. Such diets should not be undertaken without specialist nutritional advice. Dieters may benefit from a women’s multivitamin and mineral formula, plus extra zinc and calcium.
- Women athletes may need iron, and also calcium supplements.
- Changing hormone levels during menopause can lead to hot flushes and mood swings. Hot flushes may be helped by vitamin E, black cohosh, soy and dong quai (a chinese herbal remedy), but this is not proven. Black cohosh has also been associated with rare but serious cases of liver disease. It is vital that women of this age maintain their calcium levels to avoid osteoporosis and the tendency towards broken bones. Extra calcium and vitamin D may be recommended. Some people have suggested that women increase their intake of phytoestrogens, as it has been suggested (but not proven) that this may help improve bone health. Bone strength is also increased by weight-bearing exercise such as walking and smoking cessation.
Men
From the age of 50 many men start to experience prostate or ‘water works’ problems. To maintain a healthy prostate gland and avoid or reduce symptoms, you may want to try the following: saw palmetto, Pygeum extracts, or beta-sitosterol plant extract. Anyone with problems should have a medical check up to make sure there is not a more serious condition such as inflamed prostate or prostate cancer.
Older people
Some elderly people do not eat enough fruit, vegetables or dairy products. As a result, they may have low levels of several vitamins and minerals including calcium, magnesium, zinc, vitamins C, B6 and folate. Multivitamin supplements formulated especially for the needs of the elderly are now available, some of which include digestive enzymes to boost digestion.
Osteoporosis is linked to lack of calcium and this can result in broken bones. If dietary calcium intake is insufficient, a calcium supplement is recommended, as well as weight-bearing exercise to strengthen the bones. Vitamin D supplements may also be necessary, especially in those who are housebound or have limited sun exposure. In addition to helping prevent osteoporosis, there is some evidence that restoring healthy vitamin D levels can increase muscle strength and decrease falls.
Antioxidants may help boost the immune system and help prevent oxidative damage that has been linked to a variety of conditions, including cataracts and memory loss, but convincing evidence of their effectiveness is not yet available.
The elderly are high users of medicines and some of these, for example, antacids, antibiotics, diuretics and laxatives, can interfere with vitamin and mineral absorption, making supplementation important.
Before taking any nutritional supplements, ask your health care professional whether they can interfere with any of your other medicines or health problems.
Outside of special situations such as pregnancy and specific illnesses, adequate vitamins and minerals can easily be obtained from eating a healthy, balanced diet. There is very little scientific evidence that taking vitamins or minerals in supplement forms at levels above the recommended daily intake has any health benefit, and in some circumstances it may be harmful.
Last Reviewed: 16 December 2009
- 1. Royal Australian and New Zealand College of Obstetricians and Gynaecologists [website]. New College Statement Vitamin and mineral supplementation in pregnancy (published July 2008). Available at: http://www.ranzcog.edu.au/publications/statements/C-obs25.pdf (Accessed 2009, Dec 18)
2. Webber R. Benign prostatic hyperplasia. Clinical Evidence [online] 2006 [cited Apr 1]. URL: http://clinicalevidence.bmj.com/ (accessed 2009. Dec 21)
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4. Morris E, Rymer J. Menopausal symptoms. Clinical Evidence [online] 2007 [cited Sep 1]. URL: http://clinicalevidence.bmj.com/ (accessed 2009. Dec 21)
5. MayoClinic.com [website]. Dietary supplements: nutrition in a pill? (updated 2008, Jun 5). Available at: http://www.mayoclinic.com/health/supplements/NU00198 (accessed 2009, Dec 21)
