What supplements do you take? Help me through the maze

[minipie]

So this is a combined Style & Beauty/ Health question but thought I’d put it on here if that’s ok.

I’m increasingly thinking that supplements are more likely to have good effects for me than various lotions. But not sure where to start.

I’m mid 40s, expect I should probably start collagen??

I guess Vit D is a good idea for everyone in winter. Then what? magnesium? Zinc? B vitamins? What do they actually do 😆 I don’t know what I need.
I know I am low in iron… not quite anaemic but borderline.

If anyone has any specific brands they recommend that would be most helpful. There are so many I get overwhelmed and do nothing.

Probably worth getting a blood test to see what you are deficient in before buying anything.

Thanks, that’s very sensible! how would I get these? Guess a private GP?

I take a WellWoman multivitamin and mineral tablet. I think it's fairly comprehensive.

In addition I take a Nature's Aid (from Amazon) magnesium and calcium tablet (for sleep and bones respectively).

I was also low in iron so I take an additional ferrous fumerate tablet (prescription strength but you can get it over the counter at the chemist). I got my levels from 13 to 40 in one year and I'm aiming for 70 by next year! This has made a huge difference to my energy and mood.

I've just added Boots marine collagen for achy menopausal joints and hair thickness. Too early to say if it's helping.

I rattle, but I feel better!

Your normal GP should be able to, I assume you know you are low in something by symptoms?

I was prescribed Iron for very low platelets, and Vitamin D for arthritis type pain

The other thing you could do is track your food intake on an app like myfitnesspal, it tracks macros which would let you know which vitamins and minerals you are lacking in.

Retired (so older) here.

Magnesium glycinate + calcium at night before bed. Zzzzzs all the way!
Vid D spray in the morning, but only from October to March.
Ferroglobin fizzy tab to keep my (fluctuating!) iron levels up.
Cheap multivit from Aldi, the Berrocca dupe.

My doc has approved all the above. Said anything not needed will be peed out!

Certain vitamins (can't remember which now) are not flushed out if you take excess, I think Vit A is one of them. So be careful.

You can get blood tests for iron and vit D from Superdrug, you post it back to them for results.
Def worth going to GP and asking for a health MOT though. Also monitor your diet to see if you are short anywhere.

Honestly I take a shit-ton!LOL😆
omega 3 and turmeric (dodgy joints)
magnesium (sleep)
calcium (bones)
Vit D (obvi...its winter!)
vit b12 and iodine (vegan)
allicin, or concentrated garlic (prone to gum disease so preventative)

I didnt start them all at once and I dont take full doses of everything, just top ups where I know I come up short. I swear I was fine before menopause....🙄

Thanks all!

I don’t really have any symptoms bad enough to see a GP about, but just wondering what could be improved?

Things like thin hair & lots of hair loss (not balding just crap hair, always been this way). But I am hypothyroid too so may be down to that. A few joint aches but could be down to tightness, I need to stretch more! Skin elasticity, things are starting to sag. Etc. Nothing major.

I don’t know if I’m low in anything. I only know about the low iron as I was refused as a blood donor several times. But it’s been tested a few times and comes up normal about 50% of the time.

Sounds like collagen might be an idea for hair & joints. See if it helps anyway. And will look into blood tests.

@Havalona does the calcium help with the absorption of the Magnesium or is it just for your bones?
I take magnesium glycinate (but no calcium)

Collagen peptides in my coffee every morning have made a significant difference to my hair and skin (I'm 41). I couldn't be without them now.

I also take a multivitamin, biotin, magnesium and Vitamin D in an oral spray every morning.

I take forceval multivitamin and mineral supplement, and folic acid, and calcium/D3. I'm meant to take B vitamins and Thiamine on top of that but they make me feel and be sick. I also take boron. And use mag oil on my skin to help sleep. And magnesium in the bath.
I used to have really bad nerve problems with my legs and feet which have now completely gone! Eating better has helped obviously as well. But I'm never as tired as I used to be before I started the regime. This was prescribed by a hospital.

@KimFan what is the biotin for please?

Is magnesium just for sleep or other things too?

Biotin is for hair, skin and nails. I take Magnesium Glycinate which is for stress relief, bone health… a whole host of benefits.

Thank you!

<makes list>

I’m going to try collagen first, and iron since I have some lurking in a cupboard. See how that goes. Guess I ought to have some vit D too. Then have a think about some of the other things maybe with a blood test to steer.

It doesn't help magnesium absorption AFAIK but it both helps the old bones and in conjunction with magnesium I find it sends me off to sleep quicker than magnesium alone. But everyone is different and I might be just imagining that!

Got to be careful with calcium dose, so have a look and make sure you are not overdosing which can lead to problems.

I take loads

Collagen powder (marine and bovine. I alternate)
Colostrum (cow’s rather than a woman’s!) (for healthy hair growth)
Pumpkin seed oil (dht blocker for hair growth)
Saw palmetto (dht blocker)
Viviscal (another one for hair)
Vit B
Vit D3+K2 spray
Magnesium glycinate (at night time)

Oh, I take iron gummies too! Forgot that! ☺️

If you have a healthy diet you only need vitamin D in winter. Other vitamins are either water soluble so get peed out, or fat soluble like vitamin A which means you can overdose. If you think you have a deficit go talk to your GP.

@Scrimt please could you let me know where you get your colostrum and saw palmetto from? And have you found they've helped your hair? Suffering with hair thinning here.

it's early days and have only been taking the pumpkin seed oil, saw palemetto and colostrum for about three weeks but I swear I'm getting less shedding in my hairbrush.

colostrum

saw palmetto

pumpkin seed oil

And this ketoconazole shampoo which is meant to be good against scalp inflammation

Thank you @Scrimt that sounds positive!

Vitamin D - maybe it’s placebo effect but I do feel it made a difference
Magnesium for sleep and headaches

Now I am over 40 I take collagen, creatine, cod liver oil and magnesium. I also use protein shakes to make sure im getting enough protein to maintain/build muscle.

These plus prescription iron tablets
Added the probiotic as I've had food poisoning and then antibiotics

Helps if I actually add the photo

@Havalona

Would you mind linking which Magnesium Glycerate & Calcium you recommend? TIA.