Dietary Supplements

In an ideal world, there would be no need for dietary supplements.

However in an ideal world we would also get 8 hours sleep a night, eat fresh, unprocessed foods, take adequate exercise and live a calm, peaceful existence in an unpolluted environment.

It can be unrealistic to expect our bodies to deal with the demands of modern life without some shortfall in nutritional status.

But the question is which vitamins or minerals do I need?

Many factors need to be taken into consideration when assessing whether or not a dietary supplement is needed. These include age, health status, sex, environment, diet and even nationality. Here are a few of the major risk groups for nutritional deficiencies and the supplements that may help.

Women

Adult women need almost twice as much Iron than men - 12-16mg compared to 7mg. This is mainly due to menstrual blood loss. During pregnancy, this amount increases to up to 24mg a day.

B-vitamins – known as the “anti-stress” vitamin – may also be helpful for women who are experiencing fatigue. B-vitamins help maintain healthy nerve function and unlock energy from food, providing women with that extra boost they need.

Women suffering from PMS may especially benefit from upping their intake of Vitamin B6 and Omega-3 fatty acids, which have been shown to help minimise discomfort such as bloating and breast pain.

The isoflavones in Soy have been long touted for the relief of menopausal symptoms, and may also help PMS symptoms.

If you take birth control pills, it is important to be aware that they can effect the absorption of some nutrients, including Zinc and Calcium.

Pregnancy

Pregnancy brings with it a whole new range of nutritional demands. As well as supplemental Iron, The National Health and Medical Research Council (NHMRC) recommends all women take a Folic acid supplement, essential to help prevent brain and spinal cord defects in the growing foetus.

Calcium is drawn from the mother’s bones early in pregnancy to provide calcium for the foetus later in pregnancy. While Calcium supplements are recommended for most women (particularly after menopause to help prevent osteoporosis), it is especially important during pregnancy to maintain the mother’s bone mass.

Omega-3 essential fatty acids are also essential during pregnancy to help with the baby’s brain development, and are vital in general for women’s health and wellbeing.

Children

Children grow at such a rapid rate that their need for nutrients may exceed the amount available in their diet.

In particular, parents of “fussy eaters” need to ensure their child is getting enough Iron, Omega-3 fatty acids and Vitamins A and D to ensure a healthy immune system and prevent re-occuring colds and infections (see Preventing Colds & Flu).