nutrition

home
supplements list
total nutrients

This is a record of the supplements I am currently taking and details of each one,

supplement date started notes
Biotin 9th November 2003 I started taking this as it comes highly recommended in the quest for healthy strong hair and is included in most Hair and Nails formulas. Also known as 'Vitamin H', you need to avoid raw egg white as a substance called avidin binds itself to biotin and inhibits absorption as does alcohol. Cooked eggs are fine however. Other B Vitamins and the minerals Magnesium and manganese aid biotin's absorption. Biotin is best taken with meals. It is reported that people with regular supplementation of biotin have slowed or prevented greying of the hair (!) while there is no scientific evidence of this, many claims in support of this have been made. I won't say no to that if it is true! Mine is from Holland & Barrett. I've tried taking as much as 4mg a day, but found it suits me best to take just one 1mg tablet a day. From May 2007 however I have been taking 300mcg because of the costs.
Flaxseed Oil 9th November 2003 Flaxseed oil (linseed) is very good for the hair, skin and the body/joints etc and is a vegetarian source of Omega 3. I originally bought the liquid form but found it to taste really bad!! I just about managed it... I have since found a gelatin free capsule at Healthspan.co.uk which I take both for skin and hair health, and for brain health.
Horsetail (Silica) 10th October 2003
Not taken any
since 2005
I started with this as silica is needed for hair, skin and nail production. Silica is known to be depleting in our soils so there is no way of knowing whether our vegetables are providing enough. It costs 4.99 for 60 in Julian Graves. I've not been taking it these past couple of years but might again soon.
MSM
(methyl-sulphonyl-methane)
10th September 2003 My tablets are 1g so I take one broken in half and take half twice a day, once in the morning and once after dinner. I am very careful to take Vitamin C at the same time - I read you need equal amount in mgs of Vit C to what you take of MSM but I have seen other sources that say half Vit C to MSM - I take a 500mg tablet twice a day. I have also read that it lasts 12 hours in the body, so it is best to split whatever dose you take daily into two and take twice a day, as I do.
I have had no side effects but I have read some people get an upset tummy on MSM, but this is due to the 'detoxification process' it causes and should be ridden through as it usually passes in a couple of weeks. I guess I was lucky then! MSM is good for the body and not toxic, and a positive 'side effect' of it is that hair and nails have speeded growth. I've not especially noticed this however!
I have taken to ordering this from healthspan or from Julian Graves when they have a half price sale.
vitamin C 10th September 2003 I have a high dose of Vitamin C to correspond with my MSM intake (see above). Besides, I don't eat enough citrus fruits and I cook most of my vegetables so Vitamin C is bound to do me good! I take one 500mg tablets twice a day. Some sources say take equal Vit C to MSM while others say half Vit C to MSM.
I buy mine in bulk from Holland and Barrett.
zinc 10th September 2003 I take this as on my vegetarian diet my main source is nuts and eggs, however these are so low in zinc and I am not that keen on eggs so I consider taking a supplement to be a good thing. I believe the maximum recommeded dosage is 40mg but I take a total of 30mg from tablets (including my multivit) and continue to eat nuts and other sources. Soya has a detrimental effect on zinc absorption so I try to take any sources of soya far apart from when I take my multivitamin or my bedtime zinc tablet. Apparently Iron hinders the absorption of zinc too, the reason I take my 15g zinc tablet at bedtime, away from my multivit.
I've been buying mine in Holland & Barrett.
vitamin E 27th August 2003 I was prompted to start taking this when I read on RealAge that I take less than I should for my personal needs. Heck, it's good for the skin and hair and is antioxidant so that's great! 900mg is approximately the upper recommended limit. I currently take one 400iu capsule a day in addition to my multivitamin, I like to buy the gelatine free variety from Healthspan or Boots.
lecithin 27th August 2003
Not taken
since 2004
I used to take these when on a diet, as Lecithin helps the body utilize fats. I take them now because a lot of hair pills contain inositol and choline, for hair health (which when combined form lecithin). I'm on the lookout for a gelatine free variety but occasionally I remember to take some Lecithin granules (mmm tasty!). Not taken any for a couple of years however!
ginkgo biloba 12th August 2003 I have taken this on and off for my asthma and protection from colds in the past but it was in August 2003 that I started taking a regular dose of it. I read that ginkgo is good for stimulating the scalp (as are other things like fenugreek and turmeric in the diet) so why not? hehe! The ones I currently take are from Healthspan. I take one tablet each morning or two a day in Winter to improve my circulation.
Sea Kelp 29th July 2003 As mentioned below under B Complex, I took this before but stopped due to suspicion it was causing a skin condition, but after taking the B Complex for a couple of weeks I decided to introduce the Kelp again and it has stayed in my routine ever since!
Kelp is best known for its high iodine content, which has a vital role in health and vitality. Iodine is used by the thyroid gland to produce the hormone thyroxin that helps regulate the speed at which our body burns fats and sugars, as well as controlling cholesterol levels. It is also required to maintain healthy skin and hair. My mother has hypothyroidism so I take this partly for hair and skin health, and partly to keep hypothyroidism at bay.
From Holland & Barrett it cost 1.99 for 1000 tablets (!) you just need to keep an eye on the expiry date.
sustained release
vitamin B complex
13th July 2003 I started taking this after I had tried everything for a skin condition I developed, very dry scaly skin under one eye only. I originally thought it was caused by the Kelp I was taking at the time but dropping it didn't make the problem go away so I looked into what I might be deficient in and sure enough lots of the B Complex vitamins take care of the skin, and it was mostly those particular ones that I was low on from my dietary sources at that time(being vegetarian and all and I was dieting for the first four months of the year). On taking this at night, my skin greatly improved within a week, so I have continued it as 'insurance' for my skin. Good for the hair too, especially B6 and B5!
I am using the Complete B tabs from Holland & Barrett.
Multivitamin early 2002 This is just a regular multivitamin and mineral. I use the ABC Plus from Holland and Barrett purchased in bulk container.
evening primrose oil March 1996 I have been taking this religiously ever since I suffered repeated episodes of mastitis during breastfeeding my son. It stopped the recurrences and has helped my breast-health as well as my skin and PMS. I managed to bf him till he was 14 months old! If only I'd tried it when I had the same problem after my daughter's birth... Anyway I take it twice a day, and it is a great source of the Omega 6 fatty acids that are often thought to be only found in fish. I've since found out that Flaxseed oil contains both Omega 3 and Omega 6 fatty acids so I've recently started taking that too! And lots of nuts contain the different fatty acids - luckily I eat a lot of nuts.
I purchase my EPO from Healthspan as they are gelatine free capsules and I take 4x 500mg capsules after dinner or before bed, and 2x in the morning.

home
supplements list
total nutrients