Supplements to take in your 20s

green leaf with flower buds in it, tablets splattered on blue background

Eating a healthy and well-balanced diet is certainly important to provide vitamins and nutrients which sustain adequate function of the body.

However, when you are in your twenties, you may be leading a fast-paced lifestyle often having the time of your life. You may be eating all the wrong foods or may simply be skipping meals due to your busy life; it may be that you may be drinking a lot more than you should and/or are staying up late. This can result in an inadequate supply of nutrients to your body which take a toll and your overall health may suffer.

For all the reasons mentioned above, I believe that it is important to take some fundamental supplements to ensure that any nutrient deficiencies are corrected, so I have created a guide to the supplements to take in your 20s. To begin with I would always recommend a food-state multivitamin because a multivitamin will provide all the vitamins and minerals that are essential to fuel the body’s processes and acts as a back-up if your diet doesn’t provide these.

Which multivitamin should I take?

Walk into any chemist or health store and you will be faced with numerous bottles of multivitamins and choosing one can be a daunting task. I recommend food-state multivitamins since the nutrients found within these are identical to those you would obtain from eating food as opposed to synthetic vitamins. Several studies indicate that isolated vitamins may not be as effective as food-state vitamins because often these vitamins work synergistically with numerous compounds found within food.

Alive Once Daily Multivitamin Ultra Potency is a great one-a-day multivitamin supplement containing all the essential vitamins and minerals combined with extracts from vegetables and fruits known to contain protective compounds. Alive Once Daily multivitamin is, however, not suitable for vegetarians and vegans.

If you are a vegetarian or vegan then consider supplementing with Terra Nova’s Living Multinutrient Complex which is also food-based and also contains a base of green foods and fruit extracts to provide antioxidants and other nutrients that are beneficial to the body.

If you cannot swallow tablets and capsules then Source of Life Gold Liquid is one of the few food state liquids with a comprehensive formula of vitamins, minerals, essential fatty acids as well as fruit and vegetable extracts.

Do I need anything else?

Numerous studies indicate that the consumption of healthy fats, the omega-3 fatty acids, are below sub-optimal levels within our diets. We are supposed to eat a minimum of 8 ounces of oily fish on a weekly basis. This is often not achieved by young adults and remember this is only the minimum amount. Ideally it needs to be more because omega 3’s are beneficial for a variety of uses which include hormonal balance, brain function and numerous other processes carried out within our bodies. A good fish oil, tested for purity and derived from sardines, anchovies and mackerel is Lion Heart Pure Omega 3 Fish Oil.

If you are a vegan, then the best source of omega 3’s is echium seed oil marketed as Echiomega. Vegetarian sources of omega 3’s such as flaxseed oil and hempseed oil are ill-converted by the body into EPA and DHA, which are the active components found in fish oils and utilised by the body. Echium seed oil has been found to be efficiently converted into these specific fatty acids.

Is that everything I need?

In your 20s, a good multivitamin and an appropriate omega 3 fatty acid supplement should be sufficient however there are other supplements which may be applicable depending upon your needs.

If you have been suffering from repeated infections and have been on antibiotics, it would be prudent to take a probiotic for at least a month such as Mega Probiotic ND. This probiotic supplement delivers these friendly bacteria into the gut to help manufacture immune enhancing compounds.

If you suffer from acne and spots, you may wish to consider the additional use of a supplement called Clear Skin Complex which contains Burdock Root to help cleanse the body of toxins that can inflame the oil producing glands; probiotics are also included to help reduce inflammation in the whole body as well as zinc to help heal inflamed skin quickly. You should check that your multivitamin, when combined with Clear Skin Complex, does not provide more than 30 mg of zinc per daily dose. Strengths higher than 30 mg may disturb copper levels when taken for longer than three months so a break from either of the supplements may be advisable.

If you suffer from premenstrual syndrome, painful periods or heavy bleeding, you can safely introduce a herbal supplement containing agnus castus as long as you are not on the contraceptive pill or taking hormonal medications. Agnus castus, also known as Chasteberry, works to exert a balancing effect on the female hormones helping to enhance progesterone levels relative to oestrogen. It is best to take this supplement for a minimum period of three months. Bio-Health PeriAgna is a supplement that provides Agnus castus and is free from all the common allergens such as gluten, wheat, sugar, salt and starch.

In conclusion I would recommend to limit your intake of alcohol, avoid excessive amounts of non-nutritious food and exercise regularly. Taking healthy steps including supplements in your 20s will make it much easier to keep them going in your 30s.

Trinny & Shabir On Supplements For Every Age

trinny

Knowing what supplements to take at what age can be confusing, so Trinny and Shabir dedicated a Facebook Live to the topic. While they’ve covered the fundamental supplements you should be taking depending on your age, it’s important to note that there are some issues that can affect us throughout our lives. For example, many of us lead stressful lives regardless of our age and stress can deplete our vitamin B12 levels.

You might not need to take all of these supplements, but here is a basic template of the supplements for every age…

In your 20’s

At this age many people live a fast-paced lifestyle and often they may be not eating the correct foods or may skip a meal or are simply not eating enough of the right foods. The two key supplements are a good quality multivitamin and omega 3.

Take the multivitamin of your choice ensuring this supplies vitamin A for healthy skin and folic acid or folate, which is important for anyone planning a pregnancy.

Take an omega 3 supplement because research indicates that omega 3’s display multiple benefits by calming inflammation; are required for hormone production; help to moisturise skin but also prevent acne, spots and blemishes; for brain performance and provide a host of other benefits. Remember that these are termed essential fatty acids because they are vital for a number of processes and the body cannot manufacture them.

Research shows that we don’t tend to get enough omega 3 from our diet – some indict that we’re up to 40% deficient. A good fish oil supplement will be of benefit such as Lion Heart Omega 3 Fish Oil or Krill Oil which provides the cleanest source of omega 3’s. If you are a vegan look to Echiomega, which contains echium seed oil. Flaxseeds and hemp seeds are a good source of omega 3 for vegetarians.

In your 30’s

You might be thinking about or already have had children. It would be prudent to switch-up your multivitamin. A prenatal multivitamin, such as Wild Nutrition’s Food Grown Fertility, is ideal as it supports preconception and the very earliest stages of pregnancy.

If you do conceive we would recommend that you change over to Wild Nutrition’s Food Grown Pregnancy, which is a balanced blend of vitamins and minerals to provide you and your baby with the correct levels of vitamins and minerals.

You should still keep up with your omega 3 supplement. It might be worth incorporating a good quality probiotic at this age because your digestive system might be sluggish. A probiotic will help support your digestive system and get your gut working optimally. Mega Probiotic ND is an eight strain probiotic. Taking it on a daily basis helps support your digestion, enhance your immune system, provide energising B vitamins and detoxify the intestines.

Eating more fermented foods will help to support the bacteria in your gut, but it’s worth noting that a lot of the goodness can be destroyed by your stomach acid, so it’s still worth taking a probiotic.

In your 40’s

You should continue with your omega 3, probiotic and multivitamin supplements. Unless you are trying to conceive, you can revert back to the multivitamin you took in your 20’s.

Generally speaking, most women enter the perimenopause stage in their 40’s. You don’t necessarily have hot flushes, but you may notice subtle changes such as lower energy levels or a loss of concentration. Phytoestrogens, such as clover and sage, have hormone mimicking powers that can help balance out the declining oestrogen levels. We tend to recommend Sage Complex to balance your hormones.

Neuro-Mag is another supplement that we would recommend people start taking in their 40’s. As you go through your 40’s you might experience changes in your sleep patterns and feel more anxious. Magnesium is required in over 300 chemical reactions in your body. Magnesium citrate is magnesium in a citrus form and has a cleansing effect on your body and helps to detox. Neuro-Mag is a different type and is absorbed efficiently and taken up by the nervous system, helping you to relax. It has a calming rather than drowsy effect, so it can be taken in the morning and evening.

Magnesium can be absorbed through your skin. There are oil sprays, which contain magnesium chloride that can be used locally to help ease joint pain. However, if you are looking for something to help support your nervous system, I would recommend Neuro-Mag.

In your 50’s

While you should stick with your multivitamin, omega 3, probiotic and Neuro-Mag, you may decide to give up your Sage Complex, if you have gone through the menopause (the average age is 51 years). You should consider introducing digestive enzymes into your routine.

During these years, your digestive enzyme production is roughly a third of what it was in your 20’s. The decline in female hormones can result in a spike in production of cortisol (stress hormone), which encourages your levels of insulin. Digestive enzymes help to break down your food and may help reduce bloating – we recommend Super Enhanced Digestive Enzymes.

You may also want to think about taking a quality calcium supplement, especially if you have a history of osteoporosis in your family or have suffered with joint issues. Bone Restore with Vitamin K2 provides three highly absorbable forms of calcium, plus several nutrients which are vital to help strengthen the joints and bone structures including vitamin D3 and vitamin K2.

We also recommend people in their 50’s have their vitamin B12 levels tested. Many of us do not have sufficient amounts of a specific protein (Intrinsic Factor) that carries vitamin B12 from the gut into the bloodstream. Signs of vitamin B12 deficiency: weakness, fatigue, short of breath, pale of jaundiced looking skin and sensations of pins and needles.

In your 60’s and beyond

You may wish to stop taking Bone Restore or your calcium supplement if osteopenia or osteoporosis are no longer a concern. Continue with your multivitamin, omega 3, probiotics and digestive enzyme. As well as vitamin B12, you should go and have your vitamin D levels checked because your body’s ability to manufacture D3 declines past 60’s even when skin is exposed to sunlight.

If you do need B12, then use B12 Boost oral spray. For Vitamin D3, I would consider the newer nutraceutical forms such as Micro-Liposomal Vitamin D3 for their ability to deliver this vitamin into each and every cell.

For more from Trinny, check out her YouTube channel, here.

Shabir And Trinny On The Best Supplements

Trinny and Shabir

If you find the world of supplements overwhelming then watching this 20 minute video will help. Shabir and Trinny explore the best supplements and explain what they’re good for and why you might benefit from taking them…

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Total Wellbeing: The Term You’ll Be Hearing About A Lot In 2019

total wellbeing

There were whisperings of self-care throughout 2017, but it wasn’t until this year that the term really came into its own. Over the past few months brands, magazines and influencers have all tapped into the theme. It has its own dedicated week in November and a quick scroll of Instagram on a Sunday reveals that it even has its own hashtag, #sundayselfcare.  

But, what does self-care actually mean? Well, essentially it’s anything that encourages you to spend some quality time with yourself and leaves you feeling good, including taking a bath, putting on a face mask or reading your book, you name it. The NHS defines it clearly as ‘keeping fit and healthy, understanding when you can look after yourself, when a pharmacist can help, and when to get advice from your GP or another health professional.’

According to Mintel’s latest report, as we progress into next year self-care will evolve into ‘total wellbeing’. The report states, ‘Consumers are treating their bodies like an ecosystem and seeking solutions that complement their personal health and evolving needs.’ From the moisturisers we slather on to the sprays we use to clean our houses and the cars we choose to drive, total wellbeing spans across all aspects of our life.

“Consumers are looking externally to their surroundings and internally towards their physical and mental wellbeing, expecting holistic approaches to wellness,” says Gabrielle Lieberman, Director of Trends & Social Media Research Americas. “Developments in health monitoring, such as skin sensors or ingestible capsules, will satisfy consumers’ demand for this personalised approach, while also building on scientific research in these emerging fields.”

In terms of skincare it’s likely that you’ll be hearing a lot more about probiotics and the many benefits good bacteria can have on our complexions. Of course, pre- and probiotic skincare isn’t new. In fact, good bacteria has been used in formulations for a while, but up until now it hasn’t been highlighted. Brands such as Aurelia Probiotic Skincare have been championing ‘biotic’ ingredients and the bestselling Botanical Cream Deodorant is testimony to its efficacy.

When it comes to supplements, it’s likely that future formulations will be developed in spray form as this is the best way for the body to absorb most nutrients. And, it’s likely that our supplements will be tailored to our specific needs. Although, this won’t necessarily happen next year, you can expect to read a lot more about the importance of monitoring your vitamin and mineral levels as part of the total wellbeing approach. If you’re baffled by which supplements you should be taking, it is worth reading Shabir’s Essential 6 For Optimal Health.

On The Soapbox – Supplements

Which Vitamins and supplements should we take and which can we leave? Shabir Daya, pharmacist and co-founder of victoriahealth.com, explains how to supplement well

 

  • I believe that a multivitamin is the first point of call and I would consider it as bridging the gap between food and a possible deficiency within the body. Think of it as an insurance policy in case a deficiency exists. Seek out one that closely resembles where vitamins come from – that’s to say, food. Synthetically produced vitamins aren’t as beneficial to the body as those from wholefood sources. I recommend Nature’s Way Alive! Daily Multivitamin Ultra Potency.

    After taking a multi-vitamin for a few weeks, gradually introduce probiotics such as Food Science Of Vermont Mega Probiotic ND and/or other supplements (perhaps turmeric, to fight cell mutation, and vitamin D3 – every gland in the body has a Vitamin D receptor). By following this slow regimen, it allows you to gauge if and which of the supplements have made a difference to you.

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