Cosmopolitan UK - 04.2020

COSMOPOLITAN ·^35

PHOTOGRAPHS LEO ACKER. LYMA.LIFE; NUTRITION-ROCKS.CO.UK. *MINTEL.

†PUBLISHED

ENGLAND JOURNAL OF MEDICINE

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(^1)
When visiting your
GP or pharmacist
bring a list of all the
dietary supplements
and medications you
take, including the
dosages and how
often you take them.
Some people find it
easier to bring all
their supplements and
medications along in
a sandwich bag.
(^2)
Should your levels of
the vitamins you’re
supplementing return
to normal, review
them with your
doctor or pharmacist
and, if advised, stop
taking them. Always
tell them if your
health status has
changed through
illness, pregnancy or
breastfeeding.
(^3)
You get what you
pay for. Cheap
supplements might
contain small
amounts or low-
quality ingredients

• or both. A cheaper
  100mg vitamin C
  tablet may have
  lower-quality vitamin
  C in than a more
  expensive one of
  the same weight.

(^4)
Try to take any
medication at least
two hours before or
after supplements
to avoid negative
interactions. Take
your vitamins and
minerals with
food, but take
herbal supplements
away from food
for optimal
absorption. ◆
move health
The supplement:
VITAMIN C
The body can’t produce vitamin C, so we
need to get it from our diet. It’s touted as
a cold cure, but the expert verdict is mixed.
There’s little evidence to say it can prevent
a cold, but it may help shorten the duration.
Need-to-know:
Adults aged 19 to 64 need 40mg of
vitamin C a day so a single serving of
orange juice or broccoli is enough to hit
your RDA. “Supplementing more than that
through the winter can be pro-inflammatory,
potentially causing diarrhoea and making
you feel worse,” explains Professor Greg
Whyte, director at London’s Centre For
Health & Human Performance. Fizzy vitamin
C tablets can contain up to 1⁄6 of your
RDA of salt, while some contain caffeine.
Stock up:
Try Fast-C With Bio-Quercetin
Phytosome (£25, Victoriahealth.com).
This formula is alkalising, so it’s gentler
on your stomach.
The supplement:
ST JOHN’S WORT
SJW is a low-level, natural alternative
to standard antidepressants. Research
suggests it can increase the activity of
feel-good brain chemicals like serotonin.
Need-to-know:
This plant-based remedy can play havoc
with prescribed medications, including
the contraceptive pill, sleeping pills and,
ironically, anti-depressants. Steer clear until
you’ve spoken to a doctor or pharmacist.
Stock up:
On vitamin D. Studies have shown links
between low levels of the sunshine vitamin
and depression. And a spokesperson from
Public Health England has advised that UK
residents may not get enough vitamin D
from sunlight (and diet) in winter, so should
consider a supplement. Vitamin D comes
without the drawbacks of SJW, but the NHS
advises taking no more than 1,000mg daily

• and be particularly cautious if you’re
  pregnant, breastfeeding or under 18.

The supplement:

POTASSIUM

Yep, the one in bananas. You should

already get enough in your diet to support

your blood pressure, bone and muscle

strength and heart health, and regulate

your fluid balance. You might need more if

you’ve had sickness, tummy troubles, or if

you’re sweating it out regularly in the gym.

Need-to-know:

“If you’re a regular user of ibuprofen or

anxiety-controlling beta-blockers, be careful

taking potassium,” says Alistair Murray, lead

pharmacist at Echo. These drugs cause the

body to retain potassium, meaning levels

can rise too steeply. Too much potassium

can cause your heart to beat irregularly.

Stock up:

Got the OK from your GP? MyVitamins

Electrolyte Plus (£9.99, Myvitamins.

com) has potassium, chloride, magnesium,

calcium and sodium to keep you hydrated.