Yes, but use with caution. If you don’t use it right it can cause more harm than good.

Supplements are there to fill in the gaps in your diet – not replace it. They are not food substitutes, but can help for severe nutrient deficiencies and to prevent illnesses such as the flu.

But you should speak to a GP first, before you decide to take a health supplement, because most of them can interact badly with other prescribed medicine. You should also limit your intake, because too much of a health supplement can be toxic for you.

For severe nutrient deficiencies:

For Calcium deficiency you can take Vitamin D and calcium supplements. Your body needs Vitamin D to promote calcium intake, but it is difficult to get in because the major food source is fatty fish. These two supplements also help with bone density and reduces your chances of osteoarthritis.

Daily dose of Vitamin D: 25 mcg (micrograms).

Iron deficiency can lead to early symptoms of anaemia: a medical condition in which your blood contains too few red blood cells (these cells carry oxygen through your body to vital organs). The symptoms are feeling more tired than usual, looking pale and having shortness of breath. Speak to your GP first, because it might be something else than anaemia. You can take a blood test to test your iron levels: if it is too low it means you should take a supplement. But you should limit your intake, because high doses can be toxic for you.

Daily dose: for women under the age of 50 need 14.8 mg of iron.

Magnesium deficieny can lead to premenstrual syndrome (PMS). The symptoms include mood swings, cramps and headaches.

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Daily dose: 400 mg of magnesium. Take it after dinner for four months.

For ilnesses:

Take Zinc supplements at the first sign of flu symptoms (within 24 hours). It may reduce the length and severity of the flu. Zinc supplements come in three forms: lozenges, tablets and syrup.

Daily dose: 10 mg, but adults can take up to 30 mg per day. More than that it can become toxic.
Cod liver oil is full of omega-3 fats that can relieve pain if you suffer from osteoarthritis. Omega-3 supplements are for people that don’t eat fish or has a family history of bad cholesterol or heart disease. Vegetarians can use the plant based omega 3 supplement.

Daily dose: 500 mg to 1 gram of fish oil, but speak to your GP first.

St Johns wort (a plant extract) can be used to alter your mood if you suffer from mild to moderate depression. It has fewer side effects than anti-depressants, but talk to your GP first because it can interact badly with other medicine.

Daily dose: experimental. Try it out for a few weeks and see if it works. When you’ve established the dose that works for you, you should use it for a few months before it being beneficial.

Here follows a list of health supplements that does work:

– Vitamin D. Caution! Can cause breast cancer, heart disease and depression. Getting plenty of sun exposure works better.
– Folic acid = certain birth defects
– Green tea and omega-3 helps = cholesterol
– Probiotics = digestive system.
– Cranberry = healthy urinary system
– Fish oil = high blood pressure.
– Ginger root = nausea

The following health supplements don’t work as well and can cause harm:

– Beta carotene (Vitamin A): increased chances for lung cancer.
– Echinacea: lack of scientific evidence
– Vitamin E
– Multivitamins: avoid supplements containing Vitamin B6, folic acid, iron, magnesium, zinc or copper.
– Aloe vera
– Omega-6
– B-vitamins: B6, B12, B2
– Vitamin C
– Iron
– Copper
– Magnesium

About Author : Sulet is a writer for HealthShop.co.za. Visit their website to get expert advice on vitamins and supplements that does work.
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