Supplements: For Dummies

Supplements can be extremely overwhelming. Looking at the packed shelves of numerous brand, all promising everything from longevity, to glowing skin and perfect heart health can really make decision-making impossible.

All Ages…

Multivitamin: A quality women’s multivitamin can help fill dietary gaps.

Vitamin D & Calcium: Essential for building strong bones, especially in your 20s, and maintaining them as you age. Vitamin D helps your body absorb calcium.

B Vitamins: Such as B12 and B complex, support energy levels, metabolism, and overall vitality.

Iron: Crucial for preventing anemia, particularly for women with heavy menstrual bleeding.

Magnesium: Aids in bone strength, muscle relaxation, and can help with sleep, mood, and menstrual cramps.

Prebiotics & Probiotics: Support gut, digestive, and immune health at all stages of life.

Omega-3 Fatty Acids: Support brain, skin, and mood health.

Protein and Collagen: Support muscle mass and bone density, which are important as you age.

Antioxidants: Vitamins A, C, and E protect cells from damage and support the immune system.

By Life Stage…

Trying to Conceive/Pregnant: Folate is especially important for preventing birth defects. Folic acid helps prevent neural tube defects. Prenatal multivitamins and probiotics are also beneficial.

30s and 40s: Consider ashwagandha or macafor stress, B complex for energy, and antioxidants for cellular support.

Menopause and beyond: Calcium, Vitamin D3, K2, and Magnesium are key for bone preservation and better sleep. CoQ10supports heart health and energy production. Protein and collagen can help counteract age-related muscle loss.

Hormone health…

Magnesium, vitamin B vitamins, vitamin D, and omega-3 fatty acids, vitamin E (especially for menopausal symptoms), and Evening Primrose oil for PMS symptoms like cramping and mood swings. Probiotics may also support hormonal balance through gut health.

Red flags...

It’s always better to ‘eat’ these nutrients through a well-balanced diet. Always check labels for South African Health Products Regulatory Authority (SAHPRA) approval. Consult with your physician before taking a supplement.

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