Basic Supplements

These are:

1. An optimum nutrition multivitamin and mineral
2. Additional vitamin CWhat it does: Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against…, ideally with berry extracts (bioflavonoidsBioflavonoids are sometimes referred to as vitamin P. Flavonoids are widely distributed in plants and are known for their antioxidant activity….)
3. Essential omega-3 and 6 fats (ideally providing GLAGamma Linolenic Acid (GLA) is an essential fatty acid within the omega-6 family. It is found primarily in plant based oils such as evening primrose…, DHADHA is short for Docosahexaenoic Acid. It is an essential omega-3 fatty acid found in fish such as salmon, mackerel and herring, and is often…, DPA and EPAEPA is short for Eicosapentaenoic Acid. It is an essential omega-3 fatty acid found in fish such as salmon, mackerel and herring, and is often…)
4. Phospholipid complex (ideally providing phosphatidyl choline, serine, MG and glutamine)

www.HOLFORDirect.com offers high quality supplements such as these.

Multivitamin–mineral

The starting point of any supplement programme is a high-potency multivitamin and multimineral. This should provide the following nutrients:

Multivitamin

A good multivitamin should contain at least 7,500iu of vitamin A, 15mcg (600iu) of vitamin DWhat it does: Helps maintain strong and healthy bones by retaining calcium. Deficiency Signs: Joint pain or stiffness, backache, tooth decay, muscle cramps, hair loss…., 100iu of mixed natural vitamin EWhat it does: Acts as an antioxidant, protecting cells from damage, including against cancer. Helps body use oxygen, preventing blood clots, thrombosis, atherosclerosis. Improves wound…, 250mg of vitamin C, and 25mg each of vitamins B1, B2, B3, B5 and B6, 10mcg of vitamin B12, 200mcg of folic acidWhat it does: Critical during pregnancy for the development of a baby’s brain and nerves. Also essential for brain and nerve function. Needed for utilising… and 50mcg of biotinWhat it does: Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair and nerves. Deficiency Signs: Dry skin,….

Multimineral

This should provide at least 200mg of calciumWhat it does: Promotes a healthy heart, clots blood, promotes healthy nerves, contracts muscles, improves skin, bone and dental health, relieves aching muscles and bones,…, 150mg of magnesiumWhat it does: Strengthens bones and teeth, promotes healthy muscles by helping them to relax, also important for PMS, important for heart muscles and nervous…,10mg of zincWhat it does: Component of over 200 enzymes in the body, essential for growth, important for healing, controls hormones, aids ability to cope with stress…, 2.5mg of manganeseWhat it does: Helps to form healthy bones, cartilage, tissues and nerves, stabilises blood sugar, promotes healthy cells, essential for reproduction and red blood cell…, 20mcg of chromiumWhat it does: Helps balance blood sugar, normalise hunger and reduce cravings, improves lifespan, helps protect cells, essential for heart function. Deficiency Signs: Excessive or… and 25mcg of seleniumWhat it does: Antioxidant properties help to protect against free radicals and carcinogens, reduces inflammation, stimulates immune system to fight infections, promotes a healthy heart,…, and ideally 30mcg of molybdenumWhat it does: Helps rid the body of protein breakdown products, strengthens teeth and may help reduce the risk of tooth decay, detoxifies the body… and 1mg of boron. You should not take an ironWhat it does: As a component of red blood cells, iron transports oxygen and carbon dioxide to and from cells. Also vital for energy production…. supplement unless you are iron deficient. A routine blood test will determine if you are, and your doctor will let you know.

Multivitamin and mineral

You simply can’t fit all of the above vitamins and minerals into one tablet. So we recommend two or more tablets a day of a good, combined multivitamin and mineral formula to meet these levels. The bulkiest nutrients are vitamin C, calcium and magnesium. These are often insufficiently supplied in multivitamin and mineral formulas. Vitamin C, in particular, is best taken separately simply because you’ll never get at least 1,000mg into a multi tablet.

Vitamin C supplement

The ideal vitamin C supplement should provide around 1,000–2,000mg, as a daily amount. It is often taken in two tablets. Some vitamin C formulas also provide other key immune-boosting nutrients such as zinc, bioflavonoids or anthocyanidins in the form of black elderberry and bilberry.

Essential fats

The ideal essential-fat supplement should provide the most potent omega-6 fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to…, GLA, and the most potent omega-3 fats, EPA, DPA and DHA. The easiest way to calculate how much omega-3 to take is to add together the EPA, DPA and DHA quantities shown on your supplement packaging. You will need to take 1,000mg a day, usually in two doses. You then need 100mg omega-6 GLA: this can be from evening primrose, borage or blackcurrant oil.

Phospholipids

The ideal phospholipid supplement should provide phosphatidyl choline, phosphatidyl serine, phosphatidyl inositol and DMAE. There are other nutrients and nutrient derivatives that help support brain function, which include glutamine, SAM, NADH and pyroglutamate, plus the methylating nutrients, especially TMG, B6, B12 and folic acid.

A cheap source of phospholipids is lecithin, with comes in 1,200mg capsules and in granules (a heaped teaspoon being equivalent to a 1,200mg capsule). This provides almost as much phosphatidyl choline as found in an egg, which provides 2,000mg of lecithin, containing about 200mg of phosphatidyl choline.