What supplements do you take and what should I take?

[Helena367]

Been feeling generally grotty for years. Tired all the time, dizzy spells or feeling off balance (not constant), anxiety has crept in and go through periods where I am very anxious, worry about my health, twitchy muscles which sometimes ache, the odd visual migraine and sometimes facial pain. Have had numerous blood tests, seen ENT and neurologist and no one can find anything which is good, in a way! Am mid-40's with family history of osteoporosis. So am going to head down the supplement route.

Have started 300iu of Vitamin D spray. Is this a big enough dose? I have tablets - B12, magnesium and calcium. Should I take them again? Any suggestions as to what I might take which might pep me up? Diet is so-so - eat far too much chocolate and cakes etc! Rarely exercise, am lazy!

Thanks.

[amarmai]

i would add high dose vitc in powder form to mix in 1/2 tsp per glass of water and drink as many glasses as poss thru out the day. Is the magnesium in citrate form ? Also a multi b vit added to the b12 will be a better balance. You can def increase the vit d to higher levels.

[AnnaMarlowe]

Honestly? I think you'd be far better to sort out your diet and exercise.

[Helena367]

Thanks amarmai ... will check out the Vitamin C and B12 with B multivitamin. Yes, think the magnesium is in citrate form but will need to retrieve it from back of high cupboard!

Anna I agree! Although when I think of it my main meals are balanced and nutritious. It's just the cups of tea (3 during the day) inbetween times that must be accompanied by something from the cake tin but I have one cup and cake out the part two days. Exercise ... definitely but keep getting into a stop/start cycle which really doesn't work very well!

[AnnaMarlowe]

Good luck with it, sometimes lifestyle changes take a number of attempts!

[specialsubject]

lots of good fresh seasonal food would be cheaper and taste a lot better!

[Cocolepew]

I agree cut out the cakes and chocolate
I take 10,000iu of D3
Magnesium
B complex
Flaxseed oil
And kelp when I remember.

[Cocolepew]

Magnesium deficiency

[Cocolepew]

Sorry trying to put a photo up

[Cocolepew]

give up heres a link

[GooodMythicalMorning]

Be careful with the b complex though as it can actually make anxiety worse.

[Helena367]

Thanks for that link cocolepew, it makes interesting reading and I can tick quite a number of the symptoms. I think I'll increase the D3, start B12, magnesium and calcium again and maybe try the Vitamin C. Sounds like it won't do any harm.

I feel like I've given a really bad impression of my diet ... meals are home cooked and balanced. I just like a cup of tea mid morning and after lunch and dinner and generally add a traybake or something in. Have been trying v hard to limit chocolate to 1-2 squares at night but have never been one to eat several bars a day anyway!

I really need to get some discipline around exercise. I think that's probably my weakest link and suspect that regular exercise and more sleep would go a long way towards making me feel better.

Thanks!

[Cocolepew]

Im sure I read not to take magnesium and calcium together but cant remember why

[Cocolepew]

Had a google, think they can cancel each other out. Take calcium in the morning and magnesium at bedtime (it can help you sleep).

[pinkfrocks]

I'm a bit of an expert on osteoporosis having been diagnosed with osteopenia ( stage before osteoporosis) in my late 40s- but now my bones are normal.

You need to forget supplements and start making lifestyle changes. Unless you have a totally rubbish diet then you won't need supplements except possibly a calcium/ magnesium supplement like Osteocare. The research shows that it's only the elderly (over 65s) whose bones benefit from Vitamin D supplements (unless you don't get any sun or eat the wrong foods.) It won't do you harm, but it won't actually do much for your bones in your 40s.

Your daily requirement of calcium is around 1000mgs at your age. You can get this from yoghurt, milk, cheese, tinned sardines, oily fish like salmon, leafy veg like broccoli, dried apricots, and almonds. Have a google for calcium-rich foods.

Fresh fruit and veg help bones because they make the body more alkaline. Drinks like cola and other fizzy drinks which contain phosphoric acid leach calcium out of the bones.

The best way to have more energy AND help your bones is exercise. Brisk walking, dancing, gardening, anything that is weight bearing (not swimming or cycling.)

There is no point just popping supplements and thinking they will prevent osteoporosis or other illnesses. Taking calcium is only one of several ways to help bones and for some people it can be dangerous- it's been linked to kidney stones and heart disease.

Sorry if this sounds harsh but the vitamin and supplement industry is a vast money-making machine preying on people's ignorance. Not many of us need supplements if we eat well and exercise.

[pinkfrocks]

Calcium needs magnesium in order to help absorption. You take them together but most good supplements have them included. But the body finds it hard to absorb calcium from supplements- often it doesn't dissolve enough and is literally passed out before it's been absorbed. Unless you are intolerant to dairy, then increase that but also oily fish, vegetables, fruits and nuts which have calcium. A small tin of sardines has something like 700mgs calcium- almost the daily amount.

[pinkfrocks]

Calcium in food from British Dietetic Association.

www.bda.uk.com/foodfacts/Calcium.pdf

[Helena367]

Pinkfrocks. Your posts are really helpful. Thank you! Osteoporosis is common in my maternal family so always a concern. GP said to get scan once I show any sign of menopause but nothing until then. The BDA link is great ... looking at that I'm currently not getting 1000mg per day so need to increase calcium containing foods but it shouldn't be too difficult to do that. I really do take your point about exercise ... I'm terrible for stopping and starting but must set aside some time every day for me and exercise!

Did your osteopenia resolve due to lifestyle or dietary changes that you made? Osteoporosis is such a terrible condition and really I'm lucky to have advance warning that I may be genetically susceptible and be able to make changes in order to hopefully avoid it. Glad your bones are now normal - that must have been a huge relief!

[pinkfrocks]

I have had a steady improvement with my bones over 10 years due to exercise, diet and HRT, though the HRT is not for my bones and as it's a very low dose it won't make a huge difference. So it's mainly exercise- walking ,and floor exercises, and diet.