Here’s what you need to know to customise your daily intake of micronutrients for your needs.
Iron and vitamin B12 for energy
Iron and vitamin B12 are essential minerals in fighting exhaustion and anaemia, and can be found in most multivitamins. “A good multivitamin will provide you with extensive vitamin, mineral and trace element supplementation to ensure that your body uses its resources effectively. Multivitamins will assist in supplying what you need daily, as well as neutralising harmful free radicals in the system that affect performance and health,” advises Clicks Pharmacist Waheed Abdurahman.
TRY: Pharmaton Multivitamin/Tonic 60s
Vitamin B for stronger hair, nails and skin
A daily dose of the B vitamin biotin in the summer is great to help prevent hair breakage due to prolonged exposure to salt and chlorine, say the experts. Research shows that regular intake of vitamin B also increases nail thickness by up to 25 percent, making nails less prone to splits and tears. Consider supplementing with gamma-linolenic acid (GLA), a fat that helps promote healthy skin, hair and nails and is very hard to come by in the diet. A good source of gamma-linolenic acid is evening primrose oil, which will help you see results in six to eight weeks.
TRY: Nativa Hair, Skin & Nail Complex 30s
Ginkgo biloba for improved memory
The best way to keep your mind sharp and memory intact is through reading, doing crossword puzzles, playing musical instruments, exercising regularly and eating a balanced diet. There are, however, vitamins and herbs that can help. “Ginkgo biloba assists in promoting blood circulation in the brain, improving alertness and memory functions,” says Abdurahman. In clinical trials, an amino acid derivative called Acetyl L-carnitine (also known as ACL) has been shown to improve cognitive performance and memory in Alzheimer’s patients.
TRY: GNC Herbal Plus Ginkgo Biloba
Vitamin C to fight infection
Every year virus strains become increasingly virulent and difficult to fight, with the airborne virus spreading every time an infected person coughs or sneezes. While there is no cure for colds and flu, some supplements may boost your immune system to help fight off cold and flu symptoms. “The best immune supplements have real evidence for preventing or shortening colds. They contain trusted immune-supporting ingredients such as echinacea, elderberry and vitamin C that are used to ward off colds and flu, or at least reduce the severity of symptoms,” says Abdurahman. Vitamin C, for instance, acts as an antihistamine and anti-inflammatory to help dry up a runny nose.
TRY: Viral Guard Tablets or Clicks Immune Fizzy 10s
Coenzyme Q10 for anti-ageing
Ageing is inevitable, but there are supplements that can help us do so gracefully. Our bodies, for instance, need coenzyme 10 (CoQ10) to maintain healthy cell functioning, and as CoQ10 decreases with age, it makes sense to add a supplement to our diet as we get older.
Calcium, vitamin D and magnesium are trio that you’ll also want to look at including in your diet as the years go on – with 1 in 3 South African women at risk of developing osteoporosis, calcium is a neccesary addition, while vitamin D and magnesium help with absorption.“Comprehensive supplementation for mature individuals, where certain minerals such as calcium for bones and magnesium for muscles are important as they are more poorly consumed or absorbed in mature adults, is advised,” says Abdurahman.
TRY: Bettaway Betta For Seniors Multivitamins 30s
Ask a Clicks Pharmacist
Your Clicks Pharmacist can answer any questions you have about supplementation and contraindications.