PHOTOGRAPHY: THINKSTOCKSYMPTOM SYMPTOMDRY SKIN AND HAIR
SUPPLEMENT SQUEEZE:
ESSENTIAL FATTY ACIDS
(EFAS)
Omega-3 types EPA and DHA are
synthesised from alpha-linolenic acid
(ALA). The body can’t synthesise its own
ALA, or cousin linoleic acid (LA), so you
need to get it from food or a supplement.
The caveat is that EFAs compete for the
same enzyme, so abundance of one EFA
may cause a diminished metabolism of the
other. Fortunately, most good-quality fish
oils provide the correct ratio.
LAB NOTES : Typical Western diets tend to
be higher in omega-6 fatty acids, which can
cause imbalance and inflammation. Collins
recommends fish oils “to make skin glow,
increase brain power and development,
as well as reducing joint pain as an anti-inflammatory”. Deficiency can result in
dermatitis, acne, dry skin, brittle hair, joint
stiffness/pain, respiratory infections, and
varicose veins, and recent research links
high intakes of fish and omega-3 fatty acids
to decreased rates of major depression.
DAILY DOSE: The Australian Heart
Foundation recommends about 500mg/
day of DHA and EPA and 2g/day of ALA to
lower coronary heart disease risk. McGrice
recommends “choosing the fish oil
supplements with the highest percentages
of EPA and DHA”.
ON A PLATE: ALA: flaxseeds (linseeds),
walnuts, walnut oil and canola oil; LA: nuts,
seeds, soybeans; DHA/EPA: oily fish such
as salmon, mackerel, tuna and cod.
SABOTEURS: If you’re taking
anticoagulant medication such as aspirin
and warfarin, avoid high doses of EFAs.INSOMNIA
SUPPLEMENT SQUEEZE:
CALCIUM
Some 99 per cent of the body’s calcium is in bones and teeth.
“Calcium is essential for bone growth and strength and used in
muscle contractions,” says Collins.
LAB NOTES: ‘Hypocalcaemia’ is the clinical deficiency of
calcium. Deficiency causes bone breakdown as the body must
use all stored calcium to maintain normal functions. Chronic
deficiency can therefore result in serious diseases such as
osteoporosis, which affects an estimated 692,000 Australians
(2008), over 80 per cent of whom are women. Immediate
symptoms of moderate deficiency include cramps, joint
pains, heart palpitations, insomnia, brittle nails, eczema and
limb numbness.
DAILY DOSE: RDI for Australian adults is between 1,000 and
1300mg/day. Requirements increase for menopausal women,
who absorb less calcium and lose an additional 30 mg in urine.
Collins recommends taking a blood test to determine levels
before supplementing. Vitamin D aids with calcium absorption
and many supplements combine both.
ON A PLATE: Dairy foods, legumes, tofu, kale, broccoli,
spinach, rhubarb, nuts and seeds. A glass of milk (around
200mL) provides 300 mg of calcium.
SABOTEURS: Take at a different time to magnesium and zinc,
which can affect its absorption. Excess caffeine, dietary fat,
dietary fibre and high protein diets can lead to high calcium
excretion.SYMPTOMBLOATING
SUPPLEMENT SQUEEZE:
PROBIOTICS
They contain high levels of live bacteria, which
help your gut re-colonise the good bacteria –
especially after taking antibiotics, which kill
off the good guys.
LAB NOTES: The health perks of probiotics
came to light when scientists realised that
Bulgarian natives lived longer and traced the
effect to the fermented milk they regularly
consumed. Studies clearly show links between
probiotics and immunity. Research now
shows that different strains of probiotics – live
micro-organisms found in bacteria, yeasts and
fungi – can tangibly improve various health
conditions. “The improvements for digestive
complaints usually start to become evident
after a week or two,” says naturopath Sarah
Luck. Mood and general health are often
noticeably better within a few weeks, she says.
However, probiotics can cause temporary
worsening of symptoms as the body adjusts to
teh new (good) bacteria.
DAILY DOSE: You’re not going to overdose,
but follow usage directions. Consider pairing
them with prebiotics, which are a special type
of dietary fibre found in certain carbohydrates
that pass through the gastrointestinal
tract largely undigested (think banana,
legumes, onion and garlic). The inulin and
oligofructose they contain feeds the good
bacteria.
ON A PLATE: Probiotic supplements come in
powder or tablet form with differing strengths
and amounts of good bacteria. They are also
available in fermented drinks and yoghurt.
Avoid food products with sweeteners, colours
or preservatives.
SABOTEURS: Antibiotics. Leave at least a
few hours between taking antibiotics and
probiotics as the two will clash.