Do I need vitamin supplements?

Do we really need vitamin supplement?
Do we really need vitamin supplement?

Most people don’t need to take vitamin supplements and are able to get all the vitamins and minerals they need by eating a healthy, balanced diet.

Vitamins and minerals are essential nutrients, such as ironcalcium and vitamin C, that your body needs in small amounts to work properly.

Many people choose to take supplements, but taking too much or taking them for too long could be harmful. The Department of Health recommends certain supplements for some groups of people who are at risk of deficiency. These are described below.

Folic acid supplements in pregnancy

All women thinking of having a baby should have a folic acid supplement, as should any pregnant woman up to week 12 of her pregnancy. Folic acid can help to prevent neural tube defects, such as spina bifida.

Read more about vitamins, supplements and nutrition in pregnancy.

Vitamin D supplements

The Department of Health recommends that everyone over the age of five (including pregnant and breastfeeding women) should consider taking a daily vitamin D supplement, particularly between October and March.

Some groups of the population are at greater risk of not getting enough vitamin D than others, including:

babies from birth to the age of one, (including breastfed babies and formula fed babies who have less than 500ml a day of infant formula)

all children aged between one and four

people who aren’t often outdoors – for example, those who are frail or housebound, in an institution such as a care home, or if they usually wear clothes that cover up most of their skin when outdoors

These people should take daily vitamin D supplements, to make sure they get enough.

Read more information about vitamin D.

Supplements containing vitamins A, C and D

All children aged six months to five years should take a supplement containing vitamins A, C and D. This is a precaution because growing children may not get enough of these vitamins – especially those not eating a varied diet, such as fussy eaters.

Your GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.

Effervescent tablets: salt advice

Effervescent (fizzy) vitamin supplements or effervescent painkillers can contain up to a gram of salt per tablet. Consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.

Folic acid – what it is and why we need it. Please share with any pregnant women you know!

Folic acid is a type of Vitamin B. And is a vital part of fertility in men and women. Also many Doctors recommend supplements during pregnancy!

There is also some evidence it many help with macular degeneration.

So we thought this would be a great opportunity to share this fascinating infographic which outlines the uses and benefits of taking folic acid.

Do feel free to share with anyone who may find it of interest! Especially pregnant women or those hoping to conceive.

Folic Acid. What is it, and why is it important? – An infographic by the team at Colic Calm

Found on:

The Five Best Sources of Vitamin D from Diet

Welcome to our latest blog post looking at Vitamins and health. Today we are going to focus on Vitamin D. To see in more detail why you need Vitamin D in your diet please look at this blog post we published a few years ago.

Good levels of Vitamin D are important in a number of medical conditions but particularly fibromyalgia and multiple sclerosis.

As that previous blog states, and I feel we should re-iterate, the best source of Vitamin D is natural sunlight. We would certainly recommend enjoying a safe amount of sunlight each day during the Spring and Summer.

For this post we are going to focus on sources of Vitamin D from diet. Please also note that we are looking at food which are naturally high in Vitamin D rather than those which have been “fortified” with Vitamin D. Also note all the numbers given her , are by very definition, approximate.

So in the spirit of the music charts of yesteryear we would like to present the five top sources of Vitamin starting with Number 5!

5) Shiitake Mushrooms

Shiitake mushrooms - a sources of vitamin D
Shiitake mushrooms – a sources of vitamin D

4) Eggs

Eggs and Vitamin D
Eggs and Vitamin D

Did you know that one normal sized eggs has 10% of your daily Vitamin D needs? But please remember the Vitamin D is concentrated in the yolk so you will need to eat the whole thing. But aren’t poached eggs on toast the greatest breakfast?

3) Cow’s Milk

Cow's milk and Vitamin D
Cow’s milk and Vitamin D

In the US cow’s milk is almost always fortified with Vitamin D. But it does not have to be if grass fed.

That being said and eight once glass (or a half litre) will net you about 30% of your daily Vitamin D requirement.

2) Salmon

Vitamin D and Salmon
Vitamin D and Salmon

Just 100g or around 4 oz will give you over 20% more than you daily requirement.

So what are you waiting for? Time for sushi anyone?

Well there is just one thing. The food with the highest levels of Vitamin D.

Why not scroll down to find out!

1) Cod-Liver Oil

Vitamin D and Cod Liver Oil
Vitamin D and Cod Lover Oil

Bet you please you know that eh?

Actually one tablespoon givers you over 130% of your daily dose of Vitamin D.

But I have to say. Why bother? It tastes, well, horrible.

Give me an egg and salmon curry any day with a walk in the son and I’m happy.

But I did think you should know!

Fighting Anemia with Food – Recipes for Health. An Iron Rich Pesto!

Iron rich pesto
Iron rich pesto
Yesterday I explained that my wife and were increasing the amount of iron in our diet as she is undergoing tests for anemia.

In that blog post I mentioned that I was preparing a pesto for yesterday evening’s meal.

As it was based upon that day’s research I thought I would share it with you. While I’m not a food blogger I am a health blogger so I felt it would be suitable to share this recipe. I should mention that Mrs PatientTalk.Org described the meal as “very tasty”.

This recipe can be vegan or vegetarian according to taste.

Ingredients (serves 4)

a) 400g of Cavolo nero (also called Tuscan kale) – full of iron but also vitamin A, calcium, vitamin K and manganese.
b) 150g of water cress – again iron rich.
c) 10 Brazil nuts – a read source of antioxidants
d) Chopped garlic – to taste really but I used 2 cloves. An antibiotic often used as a folk treatment for the common cold.
e) Juice of one lemon – a great way of getting vitamin C.
f) Olive oil to taste. Olive oil is a way of lowering cholesterol.
g) Salt and pepper again to taste but go for more pepper than salt.
h) Optional but you can use a hard cheese such as Parmesan.

How to do it.

1) Strip the leafy green parts of the Cavolo nero away from any tough stalks.
2) Steam the green leafy parts for five minutes.
3) Please in your blender along side all the ingredients except for the brazil nuts.
4) Blend the ingredients till they become just a bit thicker then the consistency you like.
5) Add the brazil nuts and blend for 30 seconds.

Serve with whole grain pasta and a green salad.

If you have tried this at home please tell us what you think in the comments box. Please do feel free to