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always tired
with your usual menstrual cycle and
those with a heavy flow might need
a monthly boost to keep themselves
topped up,” says Simon White.
Need-to-know:
If you have a nutritionally balanced
diet, full of iron-rich leafy greens and
red meat, it’s unlikely you’ll need a
supp. Women need 14.8mg of iron
a day – but if you have heavy periods,
you may need more.
“Iron is a fat-soluble mineral, meaning
that if you take too much it can build up
in your system and cause constipation,
vomiting and stomach pain,” White
explains. In extreme cases, it can damage
organs and may increase the risk
of diabetes, heart attack and cancer.
Stick to the dose recommended by
your GP or pharmacist and you’re
unlikely to overload. What’s more,
when iron is combined with some
antibiotics or types of malaria medication,
the amount of both that can be absorbed
into the body is reduced.
Stock up:
BetterYou Iron Oral Spray (£9.95,
Lloydspharmacy.com) is a novel form
of iron that boosts absorption while
side-stepping the tummy ache some iron
supplements can cause, but don’t take
it unless your doctor recommends it.
Probably
excessive
The supplement:
VITAMIN B12
“Needed for nerve-tissue health,
brain function and the production
of red blood cells, vitamin B12 is
one of the only supplements that
is essential for vegans as it’s only
available from animal products,”
explains Dr Emma Derbyshire, a
registered public health nutritionist.
Need-to-know:
“If you’ve been prescribed acid-
reflux medication, like lansoprazole,
be wary,” says Dr Derbyshire. “It can
block the absorption of vitamins like
B12 by reducing the amount of acid
that is needed to absorb them.” Taking
medicines like these has been linked to a
65% increased chance of B12 deficiency.‡
Stock up:
If you need to take B12 and antacids,
take a liquid B12 supplement that is
absorbed rather than digested in the
stomach. Try Solgar Liquid B12
2000μg With B-Complex (£14.49,
Solgar.co.uk).
The supplement:
IRON
It’s what made Popeye so strong, and
is essential for blood production. A
deficiency can lead to health problems,
including anaemia and fatigue. “While
female athletes and pregnant women are
particularly at risk, iron levels fluctuate