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How to take supplements

To ensure the supplements are well absorbed and not just flushed straight through the body, the follow these tips:

Take supplements at room temperature with cool water. Hot drinks can destroy nutrients; iced drinks slow absorption.

Don't drink tea or coffee within 15 minutes of taking a supplement as they can interfere with nutrient absorption.

Take the supplement with or without food according to the following guide:

With food Without food With or without food

Fat-soluble nutrients (including vitamins A, D and E, all essential fatty acids and co-enzyme Q10): if your dosage involves more than one capsule/tablet a day, split the dose and take one dose with breakfast and one with lunch or an evening meal. Probiotics (such as acidophillus and bifidus bacteria): take first thing in the morning and/or last thing at night with, or in, tepid water. Herbs: may be best taken with or without food depending on the type. Consult your herbalist.

Amino acids: take 30 minutes before or after food. Minerals: the majority are best taken with food but some, such as zinc, are best taken on an empty stomach and last thing at night.

Copper

Uses in the body	metabolises iron in the body, helps to produce red blood cells and plays a role in healthy respiration. Also helps the formation of hair and skin pigmentation.
Signs of deficiency	hair loss, anaemia, bone disease, poor growth, general feeling of malaise, abnormal heart rhythm (in adults).
Therapeutic uses	arthritis, heart disease, brittle bones, rheumatoid arthritis, water retention, damaged skin. Particularly helpful after surgery, trauma or burns, during pregnancy and breastfeeding, for the elderly and for those on low-calorie diets.
Dietary sources	liver, shellfish, nuts, bran, wholegrains, olives, wheatgerm, pulses, dried fruit.
Dosage	Recommended daily allowance: 1.5 mg Typical therapeutic daily dose: 5mg to 8mg Daily intake shouldn't exceed: 5mg in the long term, although short-term doses of 8mg are sometimes used therapeutically
Cautions	toxicity has only ever been reported from drinking contaminated water or taking large doses of copper salts. However, the contraceptive pill raises copper levels, as does drinking water from copper pipes. These factors should be taken into account when considering dosage.
Best taken	daily with food in the form of copper gluconate or in a combined supplement with zinc to ensure a good balance. Zinc and vitamin C can cause copper deficiency, so copper supplementation should be taken at the same time as supplementation with these nutrients.

Calcium

Uses in the body	essential for the growth and development of healthy bones and strong teeth. Also helps to control blood cholesterol levels, assists nerve, muscle and digestive function, regulates heart muscle function and sleep, and helps the body to absorb vitamin B12.
Signs of deficiency	muscle aches and pains, cramps, poor bone density, cataracts (early onset).
Therapeutic uses	relief from joint pain, arthritis, rickets, osteoporosis, allergies, digestive disorders, depression, anxiety, hyperactivity, nervous tics, insomnia.
Dietary sources	whitebait, bones of canned fish such as sardines, sesame seeds, dairy produce, soya beans, nuts, broccoli and other green leafy vegetables, seaweeds, pulses, wholegrains (bread), oranges. Milk isn't always a good source of dietary calcium, as it's low in magnesium - so its calcium content is poorly absorbed - and high in protein, which increases calcium loss in urine. Also, many people have an allergic reaction or intolerance to milk. It's therefore best to get calcium from a variety of sources.
Dosage	Recommended daily allowance: 800mg Typical therapeutic daily dose: 500mg to 1,500mg Daily intake shouldn't exceed: 1,500mg
Cautions	magnesium and vitamin D (from action of sunlight on the skin) are necessary for good calcium absorption. Diets high in bran, fat and junk food (high in phosophorous) can interfere with calcium absorption. Excess calcium can lead to kidney problems. Not to be taken by people with kidney stones without medical advice.
Best taken	with a glass of water at bedtime, as calcium makes you sleepy and is best absorbed by the body at night. Best taken in a tablet that also contains magnesium to enhance absorption. Dairy-free calcium is available for those with dairy intolerance or allergy. Avoid high fat, bran and junk food diets when taking calcium supplements.

Iron

Uses in the body	carries oxygen around the body, important for hair health, needed for metabolism of B vitamins, calcium and copper, boosts immune function.
Signs of deficiency	anaemia, brittle nails, tiredness, muscle ache, headache, faintness, hair loss, digestive problems often linked to low levels of stomach acid.
Therapeutic uses	fatigue and weakness, PMS, hair loss, poor nails. Important for breastfeeding women, vegans and vegetarians (iron from plant sources isn't always absorbed easily) and coffee drinkers (caffeine severely affects iron absorption if taken within an hour of eating).
Dietary sources	blackstrap molasses, cocoa, wholegrains, liver, kidney, egg yolk, shellfish, nuts, soya produce, dark green vegetables, dried fruit.
Dosage	Recommended daily allowance: 14 mg Typical therapeutic daily dose: 14mg to 50mg (in the long term, doses of around 15mg are best; in the short term, higher doses may be given under supervision) Daily intake shouldn't normally exceed: 15mg
Cautions	doses above 50mg can cause stomach upset, constipation and blackened stools. Not suitable for people with iron absorption problems (haemochromatosis) and certain types of cancer. Seek professional advice from a practitioner.
Best taken	with vitamin C, to aid absorption and prevent constipation, and at least one hour before coffee consumption. Don't take with other minerals, especially zinc, which affect absorption. Liquid iron formulas are often best absorbed by people with weak digestion.

Chromium

Uses in the body	helps to regulate blood sugar levels and, with vitamin B3, acts as a part of the glucose tolerance factor (GTF) that balances the action of insulin. Facilitates the uptake of glucose for energy release and aids the synthesis of essential fatty acids and cholesterol and may protect against arteriosclerosis.
Signs of deficiency	sweet cravings, poor concentration, feeling faint. A diet high in refined carbohydrates can result in a deficiency as chromium gets lost during the refining process.
Therapeutic uses	can relieve sweet cravings, PMS and mood swings. Especially useful for smokers, athletes (chromium can increase lean muscle mass) and those on weight-control diets.
Dietary sources	brewer's yeast, wheatgerm, wholegrains, black pepper, cheese, liver and kidney, molasses, nuts, pulses.
Dosage	Recommended daily allowance: 120µg Typical therapeutic daily dose: 100µg to 200µg Daily intake shouldn't exceed: 200µg
Cautions	many chromium supplements are derived from yeast, which can trigger problems in people who are sensitive to it (eg, candida or thrush sufferers). Yeast-free chromium may be the solution, but it's not certain if this works in exactly the same way metabolically. Not to be taken by diabetics on insulin without medical supervision.
Best taken	in the morning with food. A GTF chromium formula, preferably yeast-free, is likely to be the best option (check the label). If you aren't yeast sensitive, one to two tablespoons of brewer's yeast added to food every day is an effective and cheap way to maintain chromium levels.

Magnesium

Uses in the body	essential for heart and liver health, good nerve and muscle function, balanced metabolism and strong bones. Assists in the production and repair of cells and is necessary for calcium absorption and B1 and B6 metabolism.
Signs of deficiency	cramps, muscle fatigue, loss of appetite, nausea, diarrhoea, insomnia, heart rhythm problems, numbness and tingling, eye tremors, hyperactivity.
Therapeutic uses	menstrual pain and PMS, osteoporosis, insomnia, morning sickness, joint pain, heart disease, asthma, nervousness, anxiety and other mental problems. It's also important for alcoholics, diabetics and epileptics, although supplementation requires professional supervision.
Dietary sources	nuts, millet, wholegrains and cereals, molasses, all green vegetables, pulses (especially soya beans), shrimps and other seafood, tap water (in hard water areas). Much magnesium is lost in cooking.
Dosage	Recommended daily allowance: 300mg Typical therapeutic daily dose: 100mg to 300mg Daily intake shouldn't exceed: 300mg
Cautions	excessive intake (400mg taken long-term) can cause diarrhoea. Not to be taken by people with high magnesium levels in their blood serum.
Best taken	at bedtime with calcium in the ratio of one or two parts calcium to one part magnesium. Most absorbable forms are magnesium orotate and amino-chelated magnesium. Magnesium gluconate and magnesium chloride are less effective but can be taken orally.

Manganese

Uses in the body	important for normal growth, bone and cartilage formation and nervous system function. Also essential for metabolism of amino acids and carbohydrates and stimulates glycogen storage in the liver.
Signs of deficiency	disc and cartilage problems, impaired brain function, fertility problems, retarded growth, glucose intolerance, middle ear problems.
Therapeutic uses	fatigue and poor memory, mental problems, PMS, bone problems. Good for those taking oral contraceptives as they can cause manganese deficiency.
Dietary sources	wheatgerm, brown rice, buckwheat, oats, blackberries, raspberries, cereals, wholemeal bread, avocados, nuts and seeds, pulses, baked beans, black tea.
Dosage	Recommended daily allowance: 5mg Typical therapeutic daily dose: 10mg to 20mg (doses of 20mg should only be used for short periods) Daily intake shouldn't exceed: 15mg
Cautions	excess manganese (20mg long term) hinders iron absorption.
Best taken	as manganese ascorbate with food at breakfast or lunch. Don't take with calcium supplements, as high doses can impair manganese absorption.

Molybdenum

Uses in the body	aids iron metabolism, is necessary for normal sexual function in males and may help to prevent tooth decay. Is found mostly in the liver, kidneys, adrenal glands, skin and bones.
Signs of deficiency	deficiency may be linked to cancer of the oesophagus.
Therapeutic uses	not commonly supplemented, but sometimes used by people with poor diets.
Dietary sources	pulses (particularly soya beans), wholegrains, buckwheat, alfalfa, dairy produce, liver and kidney, dark green and leafy vegetables. Much is lost during the refining process of food.
Dosage	Recommended daily allowance: n/a Typical therapeutic daily dose: 150µg to 200µg Daily intake shouldn't exceed: 200µg
Cautions	toxicity has been found with very high doses (150,000µg a day), which cause the body to lose copper. Conversely, high intake of copper increases the rate at which molybdenum is excreted.
Best taken	as part of a multimineral supplement with food.

Potassium

Uses in the body	found in every cell in the body and helps to regulate the fluid and alkaline/acid balance. Plays an important role in regulating heart rhythm, transporting oxygen to the brain, nerve transmission, metabolism, enzyme production, excretion and the maintenance of normal blood sugar levels. The kidneys regulate the balance between potassium and sodium in the body.
Signs of deficiency	irregular heartbeat, cramps, muscle fatigue, loss of appetite, lethargy, constipation, headaches, depression, irritability.
Therapeutic uses	diarrhoea, poor digestion, irregular heartbeat, high blood pressure and for those on potassium-losing diuretics, aspirin or laxatives or high-salt diets.
Dietary sources	vegetables, fruit and their juices (including avocados, oranges, bananas and dried fruit), wholegrain bread, pasta and rice, soya flour, nuts and seeds, molasses, fish.
Dosage	Recommended daily allowance: 3,500mg (mostly obtained from food) Typical therapeutic daily dose: 250mg to 850mg Daily intake shouldn't exceed: 850mg
Cautions	not to be used by people with kidney disease or those on low-potassium diets. Medical supervision is required for people with heart problems and those taking diuretics. Very high doses (18,000mg a day) have been found to be harmful and can cause stomach upset or intestinal problems and interfere with heart rhythm.
Best taken	as potassium gluconate from pharmacies (but can cause stomach upset) or as potassium chloride in salt substitutes available from health food shops. Potassium citrate is an easily absorbed form that's less likely to cause digestive upset. Usually taken with food morning and evening.

Selenium

Uses in the body	essential for health of liver, eyes, hair, nails and skin, and plays a role in regulating hormones in the body. Also protect cells against damage from free radicals through its antioxidant action.
Signs of deficiency	none known, but patients with liver disease, cancer, cardiovascular disease and arthritis are often found to have very low levels.
Therapeutic uses	arthritis, high blood pressure, cirrhosis of the liver and alcoholism, eye problems such as cataracts, eczema, acne, dandruff, chemical toxicity (for example, mercury) and as an immune booster and preventive against cancer. People on weight-loss diets, vegetarians and vegans should make sure they have adequate intake.
Dietary sources	brazil, cashew and other nuts, blackstrap molasses, white fish, liver, kidney, shellfish, cereals, bread, dairy products. A good source for babies is breastmilk rather than dried milk.
Dosage	Recommended daily allowance: n/a Typical therapeutic daily dose: 100µg to 200µg (up to 700µg is occasionally given under professional supervision) Daily intake shouldn't exceed: 200µg
Cautions	toxic in high doses (above 3,000µg a day).
Best taken	in a combination formula with vitamins C and E (selenium enhances the action of vitamin E) and B vitamins (which enhance the absorption of selenium). Take first thing in the morning or last thing at night on an empty stomach for maximum absorption, but can also be taken with food.

Zinc

Uses in the body	aids tissue repair and wound healing and is necessary for healthy immune and reproductive systems, liver function and sense of smell and taste. Plays an important role in enzyme and insulin formation and activity, and in the metabolism of vitamin A and essential fatty acids. Essential for healthy skin, bones and teeth and also for normal development of brain, nervous system and bones during pregnancy.
Signs of deficiency	loss of sense of smell and taste, skin problems (such as acne and eczema), wounds that won't heal, frequent colds and flu, visual problems, irritable bowel, weak muscles, hair loss, disturbed sleep patterns, prostate problems, infertility (due to low sperm count) and alcoholism. Certain drugs such as laxatives, steroids and some diuretics, and excessive intake of tea or coffee, can cause a deficiency.
Therapeutic uses	to treat the problems listed above. Recommended for the elderly, those suffering from anorexia nervosa, alcoholics and those on restricted diets.
Dietary sources	seafood (especially oysters), popcorn, nuts and seeds (especially walnuts, brazil nuts and sesame seeds), wholegrain cereals, pulses, sardines, beef, ginger root, green vegetables.
Dosage	Recommended daily allowance: 15mg Typical therapeutic daily dose: 15mg to 30mg Daily intake shouldn't exceed: 15mg (long-term use)
Cautions	when taking higher doses (30 to 50mg), up to 5mg copper should also be taken to prevent copper deficiency.
Best taken	last thing at night, on its own, with water for best absorption. Don't take within an hour of drinking tea or coffee consumption, as it will inhibits absorption. The best-absorbed forms are zinc citrate, zinc orotate, zinc methionine and amino-chelated zinc.

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