Wellbeing

Where you will find inner peace and
daily health and fitness inspiration!

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Tips on How to take Supplements

Millions of pounds are spent every year on vitamin supplements; however, you’re wasting your money if the nutrients aren’t absorbed properly. To maximise the absorption follow these tips:

·Take supplements at room temperature with cool water. Hot drinks can destroy nutrients, iced drinks slow absorption.
·Leave 15 minutes after taking a supplement before drinking tea or coffee, as they can interfere with nutrient absorption.
·Take fat-soluble nutrients (including vitamins A, D and E, all essential fatty acids and co-enzyme Q10) with food. If you are prescribed to take more than one dose per day - split the dose i.e. one with breakfast, one with lunch.
·Take probiotics (such as acidophilus and bifidus bacteria) without food. Take first thing in the morning and / or last thing at night.
·Take amino acids 30 minutes before or after food.
·Herbs may be taken with or without food depending on the type. Consult your herbologist.
·Minerals are best taken with food. However, zinc is best taken on an empty stomach and last thing at night.

Dosages and Recommended Daily Allowances (RDAs)

Recommended dosages for nutrients should be followed carefully - exceeding the recommended doses can be dangerous. Dosages for children are always much lower than adults, and men require slightly larger doses than women.

RDAs have been compiled as guidelines for ‘average people’, yet they vary from country to country and don’t take account of individual needs.

Waist circumference
Waist circumference is a good way to check your fat distribution, as this is linked to health risk. Carrying too much weight around your waist increases your risk of developing heart disease, high blood pressure and diabetes.

People who carry excess weight around their middle are often referred to as ‘apple-shaped’, whereas those who carry the weight on their hips are ‘pear -shaped’. Women are usually ‘pear-shaped’, while men are more likely to be ‘apple-shaped’.

Someone with an apple-shape will face greater health risks than someone who has a pear shape, even if they are both overweight.

To measure your waist, find the bottom of your ribs and the top of your hips.

Measure around the mid-point between these (for many, this will be in line with the tummy button)