The
Supplement
Handbook Making the most out of your vitamins & minerals
Understanding
your supplements
In an ideal world we would get all the nutrients we need from a healthy diet, we would exercise regularly and get at least eight hours sleep a night; we wouldn’t smoke, drink or get stressed out. Back in the real world, however, things are very different. Taking a few carefully chosen supplements is a simple way to make up for any nutritional shortfall. However, with as many different dietary supplements out there as there are conflicting messages about them and it can be hard to know what is best for you. There are also questions of how best to take them, when to take them, how much is too much and all manner of additional information. The aim of this booklet is to answer these questions in a simple easy-to-follow format, so you can feel confident that you are getting the most out of your supplements.
Dr Sarah Brewer GP and Medical Nutritionist
6
8
12
10 14 14
CONTENTS 4
WHEN TO TAKE YOUR VITAMINS & SUPPLEMENTS Morning or evening? When should you be taking your supplements
6
CREATING A GOOD SUPPLEMENT ROUTINE Why a daily routine can provide you with the best results
8
4 10 MORE DO’S AND DON’TS OF TAKING SUPPLEMENTS How to maximise the effects and what to avoid
12 UNDERSTANDING TRADITIONAL HERBAL REMEDIES The difference between normal supplements and THR’s
THINGS TO WATCH OUT FOR
14 CUSTOMER FAVOURITES
How to make sure you are taking your supplements safely
Supplements our customers would recommend
WHEN TO TAKE YOUR
HT
IU
M SI
UM
MA
GN
E
CA
LC
EN
24h
CO
Q10
G
M
O
ON
-E
N
D
NO
IODINE
IN
V
RN
IT
C
N
ER
B
ON
12h
IR
ZIN
MI
AFT
VITA
INS
6h
ME
18h
AM
EV
Most people take their supplements at a time that is convenient to them. However, some nutrients work best when taken at different times of day.
ZY
/
G NI
IN
G
vitamins & supplements
MIDD
AY
MORNING B VITAMINS: Proven to support attention and mental performance. Vitamin B12 helps to reduce fatigue.
Take them with breakfast for a boost and to start the day well.
4
CO-ENZYME Q10: Involved in the production of energy, often referred to as the ‘biochemical spark plug’. Ideally taken with breakfast or lunch and avoid taking before you go to bed.
IRON: Contributes to normal formation of red blood cells and haemoglobin.
Best taken in the morning after breakfast. Avoid taking with tea or coffee as the caffeine tannins can affect absorption.
MIDDAY
AFTERNOON
IODINE: Provides support for normal cognitive functions and maintenance of the skin.
ZINC: Contributes to the normal function of the immune system, fertility and reproductive systems.
Iodine cannot be stored within the body and so a regular intake is needed. Best taken midday.
Take in the afternoon with food as it can cause nausea if taken on an empty stomach.
VITAMIN D: Helps the maintenance of normal bones and teeth.
Best taken with a meal. Some studies have shown it can have a negative effect on sleep, so take earlier in the afternoon.
EVENING/NIGHT CALCIUM: Needed for the maintenance of normal bones and contributes to normal muscle function.
MAGNESIUM: Contributes
Many suggest taking calcium in the evening because it is best used at night and contributes to normal muscle function.
Studies have shown that magnesium is a relaxant so take this in the evening before you go to bed.
to the maintenance of normal bone, teeth and muscle function, including the heart.
ANYTIME REMEMBER FISH OILS: Contributes to
VITAMIN K: Contributes
the maintenance of normal brain function and helps to maintain normal vision.*
to normal blood clotting and the maintenance of normal bones.
Best taken with a meal to aid absorption. *Beneficial effect is obtained with a daily intake of 250mg of DHA
Best taken with vitamin D, calcium and vitamin C.
It is better to take your vitamins and supplements at any time of the day rather than not at all!
VITAMIN C: Contributes to the reduction of tiredness and fatigue. Best taken in split doses. 5
Creating a good
supplement
routine It can be easy to forget to take your supplements. Dr Sarah Brewer looks at the importance of getting into the habit of a daily routine
did you know?
g dietary People takin are more supplements ember to likely to rem an those take them th ribed taking presc medicines
6
R
esearchers have found that people who are on medicines for long-term health problems typically only take about half their prescribed doses. This may seem surprising given that these drugs are intended to reduce the complications associated with conditions such as raised blood pressure, high cholesterol and type 2 diabetes, or to reduce the discomfort associated with pain. Those who make a personal choice to take a supplement seem to do better. Analysis of customer orders suggests that daily doses of vitamins, minerals and other supplements are more likely to be taken regularly than doctor-prescribed medicines. Although diet should always come first, your vitamin and mineral supplements are designed to be taken every day as they supply a recommended daily amount as a
Top tips
TO HELP GET INTO A ROUTINE
Put them in a place you will remember them e.g. bathroom cabinet, by your bed or next to your breakfast cereal. Set a reminder on your watch, phone or computer. Download the Healthspan App which contains a reminder functionality. Ensure you never run out using Healthspan’s Repeat Order Service.
nutritional safety net. This helps to ensure your metabolism keeps running smoothly, the correct level of enzymes, hormones and structural proteins are made and worn out cells replaced on a daily basis. The important take-home message is: If you are on prescribed medication, or choose to take a supplement, it’s important to take these regularly, every day or as prescribed for best effect. It helps to take them at the same time each day, so you get into a routine and are more likely to remember.
REPEAT ORDER IT With a simple one time set up using your credit or debit card, you can forget about ordering. You can rest safe in the knowledge that when you’re coming to the end of your current pack, we will automatically send out the next one. In addition, you will SAVE £1 on every pack of your favourite product*. *Available on larger pack sizes only
7
Things to watch out for At Healthspan we want to ensure you are taking your supplements safely and to the recommended dosage suitable for your particular needs.
N
utritional scientists have identified upper safe levels for the long term use of vitamin and mineral supplements. These reflect the doses that most people can take every day without experiencing side effects. In many cases, these doses are a lot higher than the NRV in your supplement. For a few supplements, however, the upper safe level is close to the recommended daily amount (eg, for iron and magnesium). If you are combining supplements that
might contain some of the same vitamins or minerals, check the combined doses carefully to ensure you do not breach these guidelines except under medical advice (eg to treat iron-deficiency anaemia).
COMBINING SUPPLEMENTS WITH MEDICINES: If you have a medical condition it is important to check with your doctor or pharmacist whether or not a particular vitamin, mineral or herbal supplement is suitable for you. This is especially important if you are taking
KNOW YOUR LIMITS Nutrient reference values (NRVs) and upper safe levels for long-term consumption from supplements
VITAMINS
NRV
UPPER SAFE LEVEL
Vitamin A
800mcg
1,500mcg*
-
7 mg
Betacarotene MINERALS
NRV
UPPER SAFE LEVEL
Folic Acid
200mcg
1000mcg
800mg
1500mg
Vitamin C
80mg
1000mg
Iron
14mg
17mg
Vitamin D
5mcg
100mcg***
Magnesium
375mg
400mg
Vitamin E
12mg
540mg
Zinc
10mg
25mg
Vitamin K
75mcg
1000mcg
Calcium
*This **400
8
**
upper safe level refers to the total intake from both diet and supplements mcg folic acid for women who could become pregnant ***Newly set by EU
What are NRV’s?
e levels of NRV’s are th nts ential nutrie intake of ess be adequate considered to s known need to meet the all of practically le healthy peop
prescribed medicines or over-the-counter remedies. Many drugs are known to interact with foods or supplements, so always check for potential interactions before taking them.
COMBINING SUPPLEMENTS Some supplements have a synergistic effect when used together, which is why glucosamine and chondroitin is one of the most popular combined supplements.
Calcium and vitamin D are also often used together as vitamin D enhances the absorption of calcium from the intestines. Similarly, vitamin C boosts the uptake of dietary iron. One of the most popular combinations for many people is a multivitamin and mineral plus an omega-3 fish oil as this provides a good foundation for nutritional health.
9
More “dos and don’ts” of taking
supplements Product labels can tell you which nutrients and active ingredients are included in your chosen supplement. But what about the information which isn’t included on the label, such as; When should you take them? Should they be taken before, with or after food? Here are some of Dr Hilary’s dos and don’ts for taking supplements:
DO: Take vitamin and mineral supplements immediately after food, either after a meal or a snack. Take vitamin and mineral supplements after your evening meal, as mineral movements and the repair processes in your body that use these nutrients are greatest at night.
Around 40% of adults choose to take some sort of multivitamin and/or mineral
Wash supplements down with water or orange juice. Take fat soluble supplements (eg. co-enzyme Q10, evening primrose oil, fish oils and vitamins A, D, E, K) with food containing some fat (eg. milk). Most of the time (but not all, so check the label), try to spread more than one dose (eg. if you have to take two or more tablets or capsules) of the same supplement throughout the day. This will help to maximise absorption. Try to take your supplements at the same times every day, but don’t fret if you forget, just take them when you remember.
10
did u yo know?
DON’T: Don’t take supplements with hot drinks, coffee or tea especially, as these can interfere with absorption and increase the loss of other minerals from the body. In the case of probiotics, heat can destroy the live microorganisms. Don’t take fish oils on an empty stomach as the essential fats will be used by the body for energy rather than utilised for key functions. Don’t take your supplements with grapefruit juice. Although the effects of grapefruit juice has not been investigated with nutritional supplements, in the case of prescribed drugs, the juice greatly increased blood levels of the medication. Don’t double up if you miss a dose. Just take it at the next convenient time. Don’t exceed the recommended dose on the packaging, unless suggested by and under the supervision of your doctor. Don’t take supplements if you are taking any prescribed medication, until you have checked with your doctor.
GOOD NEWS “While following these tips can help you get the most out of your chosen supplements, the most important rule of all to get their benefits is to remember to take them regularly!” Dr Hilary Jones - GP and adviser to Healthspan
11
Q&A
Traditional Herbal Remedies
Dr Sarah Brewer answers your questions about herbal medicines.
Q A
How will I know which herbal medicines to use for different ailments?
Information on the front of each pack clearly explains which minor ailments can be treated by each herbal medicine, based on traditional use only. This makes it easy to select the most appropriate herbal medicine for your needs.
“Many traditional herbal remedies have been reclassified as herbal medcines for the treatment of minor, self limiting conditions�
Q A
Are traditional herbal medicines of the same quality as conventional medicines? Yes. Registered traditional herbal medicines have undergone extensive quality assurance testing in the same way as conventional pharmaceutical drugs so you can be confident the herbal medicines are pure and safe to use. The herbal starting material right through to manufacture of the finished tablet or capsule must comply with rigorous manufacturing standards that are strictly enforced by the Medicines and Healthcare Products Regulatory Agency (MHRA).
Q A
Why are these products more expensive than the unlicensed food supplements that used to be available? The dossiers of evidence used to support the registration and safety of each traditional herbal medicines cost a lot of money to produce. In addition, each batch of herb is tested for authentication and purity to ensure the herb meets acceptable, reproducible standards. This significantly increases the cost of manufacture so the final product is more expensive to produce than previous, non-licensed herbal food supplements you may have used.
For more information please visit www.healthspan.co.uk/THR
12
Traditionally used for...
DEVIL’S CLAW
SAW PALMETTO
Used to treat minor ailments
The need to urinate frequently
Rheumatic or muscular pain
Weak or interrupted urinary flow
General aches and pains in muscles and joints
AGNUS CASTUS Premenstrual syndrome Mood swings
A feeling that you cannot empty your bladder completely
MILK THISTLE
RHODIOLA Stress Exhaustion Fatigue Mild anxiety
ST. JOHN’S WORT
Over-indulgence
Low mood
Indigestion
Mild anxiety
Upset stomach
Menstrual cramps Breast tenderness Bloating
Please see the Healthspan directory or visit healthspan.co.uk/thr for more details of all THR products available to you.
Irritability
13
Customer Favourites At Healthspan, we believe that good nutrition from food sources should come first but we know that this is not always possible. Our products are all formulated by nutrition experts, in-line with the most up-to-date scientific research. These are some of our most premium formulations, all firm customer favourites and uniquely developed for Healthspan.
Super 20 Pro
Plant Sterols
Contains a perfect blend of five well researched bacterial cultures.
Plant Sterols (also known as phytosterols) are proven to Lower blood cholesterol*
60 capsules
ÂŁ15.95
90 tablets
ÂŁ13.45
*Beneficial effect is obtained with a daily intake of 1.5g-2.4g plant sterols
14
CUSTOMER FAVOURITES
ChondroMax Our number one best seller, providing optimum levels of glucosamine HCl and the finest chondroitin. 120 tablets £17.95
NO.1 BEST SELLER 1,500mg OF PREMIUM OPTIFLEX GLUCOSAMINE 1,200mg OF THE FINEST CHONDROTIN SULPHATE
Opti-Omega 3 (TG) 1000mg
Multivitality Gold
The purest, most bodyready form of omega 3 fatty acids available. The oil is double-distilled to remove saturated fats, cholesterol and pollutants
Providing 100% NRV for all essential vitamins and minerals, as well as 9 other micronutrients.
. 60 capsules
£10.95
180 tablets £8.95
Ubiquinol
BIOCHEMICAL SPARKPLUG CoQ10 is often referred to as the “biochemical spark plug” due to its essential role in the production of energy.
Our most body-ready, active form of CoQ10. CoQ10 is found in all cells of the body and is highly concentrated in the energy intensive cells of the heart.
60 capsules
£34.95 15
For further information...
Our UK-based call centre advisors have a wealth of knowledge to help guide you toward the right nutrition solutions for you. Whether you have a specific question or you’re after advice on which supplement to choose, our advisors are happy to answer your queries. For more advanced queries, we even have a specialised Product Information team who each hold the Level 3 Award in Nutrition for Healthier Food and Special Diets from the Royal Society for Public Health.
Simply freephone 0800 73 123 77 FREE expert nutritional advice and information Guidance in selecting the right product for your needs Detailed product knowlege
Our lines are open 7 days a week from 9am to 6pm. Our specialised Product Information Team are available Monday – Friday. Any nutrition or product enquiries may also be emailed to us at: products@healthspan.co.uk
Please be advised that we are not medically trained at Healthspan. Any health issue that you may be experiencing must be discussed with your GP of Pharmacist before considering the use of (any) supplementation. Prices in this guide expire on 30.06.15
www.healthspan.co.uk