SPOTTY NAILS; SLOW WOUND
HEALING
SUPPLEMENT SQUEEZE:
ZINC (ZN)
Absorption of one of the most common supplements,
zinc, can be hindered by many common factors that
cause excessive loss of zinc – think stress, alcohol,
cigarettes, gastrointestinal and digestive disorders and
chronic diarrhoea.
LAB NOTES:Deficiency can be associated with acne,
brittle nails, impaired wound healing, loss of taste and
smell, low sperm count, poor concentration, increased
incidence of colds/flus.
DAILY DOSE:The RDI for Australian adults is 8–14mg/
day.
ON A PLATE:Shellfish, red meat, eggs, milk, sunflower
seeds, whole grains. Oysters are the richest source of zinc,
with one oyster (50 g) providing around 8 mg of zinc.
SABOTEURS:Excessive calcium impairs zinc levels,
as they both compete for absorption along with iron.
Alcohol and some prescription meds may inhibit
absorption.SYMPTOMSYMPTOMSYMPTOMSYMPTOMMUSCLE CRAMPS
SUPPLEMENT SQUEEZE:
MAGNESIUM (MG)An essential mineral involved
in over 300 metabolic
reactions including energy
production, magnesium is
one of the most widely used
supplements, especially
among athletes. It’s used in
every muscle movement and
nerve conduction. Exercise
increases the body’s demand
for magnesium as it’s excreted
through sweat.
LAB NOTES: According to
Collins, “most people are low in
magnesium, especially as you
get older; magnesium becomes
more and more important, with
its role in preventing muscular
cramps and maintaining hearthealth.” Deficiency signs
include anxiety, cold hands
and feet, chronic fatigue,
cramps, irregular heartbeat,
hypertension, insomnia, PMS,
poor growth and vertigo.
DAILY DOSE: RDI for
Australian adults is 310–
420mg/day.
ON A PLATE: Almonds,
barley, molasses, wholegrain
cereals, kelp, eggs, seeds. Add
½ cup of oat bran to muesli or
a smoothie for an extra 96 mg
of magnesium.
SABOTEURS: Similar to zinc,
high levels of calcium or iron
may compete with magnesium
for utilisation. Excessive
consumption of caffeine and
alcohol also prohibits the
absorption of magnesium.CRACKED LIPS
SUPPLEMENT SQUEEZE:
B MULTIVITAMIN
All B vitamins are synergistic, meaning they need each
other to be used efficiently by the body, hence, most
come in a B multivitamin. Magnesium also goes well
with Bs.
LAB NOTES: Cracked lips are a classic sign of B
vitamin deficiency, says Collins. Generally speaking,
symptoms such as lethargy, fatigue, poor immunity,
sleepiness and weakness are mainly associated with B
vitamin deficiencies.
DAILY DOSE: B1: 1.1–1.2mg/day; B2: 1.1–1.3mg/day;B3: 14–16mg/day; B5: 4–6mg/day; B6: 1.3–1.7mcg/
day; B12: 2.4mcg/day.
ON A PLATE: The yeast found in Vegemite provides
0.5 mg of B1, 0.85 mg of B2, 5.8 mg of B3 per teaspoon.
If you fancy some offal, liver is a fantastic source of all
the B vitamins, especially B5, with 85 g of chicken liver
providing 7 mg. Tuna is a great source of vitamin B6
with 100 g serve providing over 1 mg. Vitamin B12 can
only be found in animal products so often needs to be
supplemented for vegetarians. A 100g fillet of salmon
provides more than your daily dose with 3.25 mcg B12.
SABOTEURS: Excessive intakes of coffee, tea, alcohol,
cigarettes and protein can reduce absorption.FATIGUE; COLD SENSITIVITY
SUPPLEMENT SQUEEZE:
IRON
Iron is among the vitamins and minerals on which you can overdose.
“Ensure you have a blood test to determine whether supplementation
is necessary,” Collins warns.
LAB NOTES: Around a quarter of the population is at risk of being
iron deficient. Iron is essential in moving “oxygen through the
bloodstream to prevent anaemia and tiredness”, says Collins. Signs
of deficiency include tiredness, pale inside lower eyelid, inhibited
cognition, menstrual problems, brittle nails, cold sensitivity,
increased bruising and weakness.
DAILY DOSE: 18mg/day. Women of menstruating age have an
increased demand for iron.
ON A PLATE: Red meat, almonds, avocado, liver, kidney, parsley,
poultry, wheatgerm. 100 g of lean red meat provides around 1.1–1.5
mg of iron.
SABOTEURS: Coffee, which can decrease absorption of iron by up
to 40 per cent. Dairy can also bind to iron and inhibit absorption.
Beware excess zinc, aspirin and antacids.