Vitamins & supplements

[NYnachos]

I'm almost definitely peri menopausal. My GP wants to rule out any other issues before putting me on HRT.

I'm feeling absolutely drained so want to do SOMETHING while I'm waiting. I have calcium supplements & b complex - is there anything else that will help that I can get started on now?

Thanks

Do you mean you want to optimise your health anyway or do you mean you want to find something to help with peri symptoms like hot flushes and sweats etc?

I'd not bother with calcium tbh.

Unless you are dairy-free anyway they won't help and too much added calcium (in tablets) has been linked to hardening of the arteries (in recent research,)
Get calcium from food.

Ditto Vit B- eat the foods that are high in it- grains, meat, - have a google!

It ought not to take long for your GP to do a blood test ( a week?) but in all honesty if you are over 45, the NICE guidance is hrt is prescribed on symptoms alone, and doesn't warrant tests (unless you suspect maybe thyroid issues or anaemia.)

I take a multivitamin (Immunace), fish oil and sea kelp for thyroid support.

My blood tests had been clear, but I was still exhausted most of the time (post menopause).

I've got my mojo back. 🙂

Multi vitamins are a waste of money. No one with a healthy diet needs vitamins. If anyone has a diet that is devoid of some major food group then supplementing is fine but otherwise it's not necessary. All medical info backs this up.

Thanks - I generally don't eat meat so am concerned that I might need some B vitamins.

Someone told me that calcium was really important to reduce the risk of osteoporosis

Dr is trying to rule out anaemia and thyroid issues before giving me HRT.

Actually, I don't think good multivitamins are a waste of money. A doctor recommended Immunace to me, he takes it himself.
And, all I can go on is my own experience. My blood tests were fine even though I'm vegetarian, but I still felt crap.
I read up and found that some women had had good results with sea kelp, so I added that to the Immunace. The NHS doesn't care if you're feeling the best you can, just that you're not ill and ime write off sub-optimal energy in older women. My GP told me I was doing too much, but why shouldn't I have the same energy as men the same age? I didn't want to be exhausted by 8pm.
Now, I concede it might be a placebo effect, but I feel tonnes better.
I also try to go outside in the fresh air every day if I can, that helps too.

@NYnachos Maybe look online and work out how much calcium you are eating in a normal day before you supplement?
I take Osteocare as I'm slightly dairy intolerant.
However, for anyone eating a normal diet with milk in their tea/ coffee, on cereal, in cheese and also eating other foods like green veg , there ought to be no need to supplement. You need around 700mgs a day and 1000 post menopause.

The main vitamin in Immunance is Vit D which is recommended for everyone between October and March or for the over 65s all year.
Vit C is included but the body excretes this is you get more than you need in a day, the other vitamins listed are A and some Bs which most people will be getting anyway.
Sorry- this is not personal- but I am a great sceptic as far as vitamins in pots are concerned. It's a huge £million industry and preys on the public thinking popping pills is the answer to health. Most people in the western world who eat a healthy diet with all major food groups, do not need to buy Vits ( except Vit D) . it's all about making money.

I find taking Vitamin D really makes a difference

So you don't recommend any supplements then Jingling?
I was taking a multivitamin and a probiotic and now that they've run out I don't feel any worse (premenopausal & take HRT)

The advice from PHE is that everyone takes Vit D, especially in the dark months- Oct- March and anyone older takes it all year round.

The only benefit to taking vitamins is if you are on a restricted diet so you are not getting one of the important ones ( A, B, C, D, E.)

If you read the ingredients of multi vits, most of them are for minute quantities which you will get from food. They usually put in a big amount of Vit C ( over 30mgs a day is excreted anyway) .

Trace elements are in food.
eg you don't need to supplement with zinc if you eat a banana!
One orange or apple or some fresh greens gives the Vit C you need.
Bread and meat is full of Vit B.

No one in the western world needs vits supplements unless their diet is very poor.

But who has an adequate diet? I suspect with processed food lots of people are not getting the full range of vitamins. Agree if your diet is good not much need for supplements.

I am sure I have enough calcium in my diet and yet I have osteopenia. I have previously had chronic Vit D deficiency and so have been taking supplements. I also realized I was working long hours indoors and wasn't getting enough daylight so I also try to expose myself to daylight.

But who has an adequate diet?

Nothing stopping most people having a good diet, other than lack of motivation and some planning.

It costs pence to eat an apple, an orange, a banana, or some broccoli. A 1 kg of porridge oats is £1 and oats are very healthy.

Tinned sardines are 40P a can and on a slice of wholemeal toast make a nutritious lunch full of Vit D, calcium and fish oil.

Osteopenia is more complex that not enough calcium. It's often a combo of hormonal , low body weight, not enough exercise or genetics. It can be reversed with resistance exercises, diet and maybe HRT . (I had severe osteopenia and have reversed it.)

@JinglingHellsBells I know how a good diet is achieved and I suspect most people do but my question is I guess how many achieve it. If you know you don't have a good diet (for whatever reason) I think supplements are a reasonable way forward. I am not suggesting people should not strive for the best diet possible but it can be tricky for some people.

I have tried to up my calcium intake but I really don't like milk or milk products. I eat other things with calcium but probably not enough. It is probably genetic with me as others in family have had it. I swim regularly but I don't believe that counts as resistance. I swim because I have joint issues which restricts what I can do exercise wise. I do walk lots. Am considering HRT.

@jewel1968 Might be worth having a look at the Royal Osteoporosis Society website for info on which foods are high in calcium and how to get your daily total.
Swimming won't help bone density, no.
I use Osteocare as I don't drink much milk but I do eat Greek yoghurt daily and often a small amount of cheese. I use Osteocare to top up my totals, so take 1 x 400mgs not the suggested 800mgs as I am concerned about research showing calcium supplements can cause hardening of the arteries.

I don't think it's hard to have a reasonably good diet if you want to.
How can it be hard to buy and eat three pieces of fruit a day or munch on a carrot full of Vit A?
It's about taking responsibility and planning a bit when you shop.
Vitamins get a bad press- it's not just me talking here about them!
The point is they aren't giving anyone the fibre and trace elements that real food has.

@JinglingHellsBells thanks I will check that out.