An increasing number of people rely on nutritional supplements for weight loss or to supplement certain deficiencies in the body. While some people do achieve the goal of "filling the gaps," others find it has the opposite effect. So, how can one properly supplement nutrition?
In the name of health
Products: Calcium supplements, blood tonics
Reasons for selection: To strengthen the body
Option 1: Calcium supplementation
Women need calcium supplementation throughout their lives: for physical development when young, and during pregnancy and lactation for the baby's growth. Calcium supplementation can prevent osteoporosis, loose teeth, leg cramps, and stroke; it also has a preventive effect against ovarian cancer in some women.
Special attention:
1. Selection principle: It is best not to choose products that do not indicate the calcium content in their instructions.
2. Dosage of calcium supplements: The recommended daily calcium intake for women is 1200 mg, with a maximum of 2000 mg.
3. How to take: It is better absorbed when taken with food or after meals; taking it in divided doses is more effective than taking it all at once; taking it before bedtime at night can prevent cramps caused by a drop in blood calcium levels and also has a good effect on improving sleep quality.
Vitamin C promotes the absorption of calcium; Vitamin D is not only a carrier for calcium absorption by the body, but calcium can only be utilized by the bone marrow under the action of Vitamin D. However, when supplementing calcium with Vitamin D, be aware of the phenomenon of Vitamin D overdose.
4. Contraindications for taking: For anemic patients, the times for calcium and iron supplementation should be separated, as calcium inhibits iron absorption, and iron also hinders calcium absorption. Phosphate-containing soft drinks, alcohol, and foods rich in phytic acid and tannic acid (such as wheat bran, spinach, etc.) will reduce calcium absorption. Tetracycline conflicts with high-calcium foods; when taking tetracycline, avoid eating walnuts, milk, soy products, shrimp skin, or calcium tablets. Because calcium can promote the formation of stones, people with kidney stones should be especially careful when supplementing calcium.
Calcium TIPS:
You can eat more calcium-rich vegetables, soy products, bread, etc. Fish, shrimp, crab, poultry, eggs, meat, hazelnuts, peanuts, sesame and other nuts, kelp, black fungus, mushrooms, oysters, Chinese yam, cinnamon, Job's tears, papaya, peach kernels, sea buckthorn, etc. are all good sources of calcium. At the same time, maintain a healthy lifestyle, including more exercise and sun exposure, and less smoking, drinking, and coffee.
Option 2: Blood tonics
For women, the incidence of iron-deficiency anemia is about 20%. Menstruation, pregnancy, and childbirth can cause iron loss in women. The prevalence of anemia during menstruation is 10-20%, and pregnant women are particularly prone to iron deficiency.
Anemia can make our body feel weak, easily tired, fatigued and weak, dizzy, have headaches, fever, swelling, poor concentration, nervousness, difficulty breathing and angina, loss of appetite, diarrhea, and a poor complexion. If left untreated, it will also increase the burden on the heart, and severe anemia can lead to arrhythmia. Uterine fibroids are also a disease caused by iron deficiency.
Special attention:
1. You can supplement with iron supplements and other blood tonics or health products yourself. If the anemia is severe, it is best to see a doctor.
2. Excessive dieting can also cause anemia, so re-evaluating your weight loss plan may help you effectively recover your body.
Blood TIPS:
You can use high-fiber foods like spinach, dried dates, red vegetables (vegetables with red juice), and raisins to supplement blood. Stir-fried pork liver is a conventional blood tonic.
In the name of nutrition
Products: Vitamins
Reasons for selection: Due to our eating habits and diet structure, we are prone to deficiencies in vitamins A, B, D, K, folic acid, etc.
Special attention:
Dosage issue: Be sure to take the dose as directed on the instructions or as recommended by a doctor. If the intake of Vitamin C is too high (more than 3 grams per day), it can cause digestive and kidney problems in some people with weak constitutions; if the daily intake of Vitamin E exceeds 200 international units, it will be harmful to the body, especially for those with blood clotting problems.
Contraindications for taking: Commonly available multi-vitamin supplement tablets on the market usually contain various vitamins, and some vitamins may conflict with certain medications. It is recommended that you stop taking multi-vitamin tablets when you are unwell. Alkaline drugs conflict with Vitamins B and C; do not take them at the same time. Vitamin C easily oxidizes when it comes into contact with iron and copper; avoid taking them simultaneously. Vitamin B6 has an inhibitory effect on levodopa used to treat Parkinson's disease; avoid taking them at the same time.
Nutrition TIPS:
Eating more fruits and vegetables like garlic, carrots, cabbage, sweet potatoes, tomatoes, oranges, citrus, and apples can comprehensively supplement vitamins.
Vitamin A: Closely related to vision and skin development. Its deficiency can lead to night blindness and rough skin.
Vitamin D: The human body can also produce it under the irradiation of ultraviolet light. Long-term lack of sunlight can easily lead to rickets, osteomalacia, and osteoporosis.
Vitamin E: One of the best antioxidants. It lowers cholesterol while protecting our heart.
Vitamin B1: Its deficiency may lead to weak wrists, calf pain, rapid heartbeat, toe pain, etc.
Vitamin B2: If your conjunctiva is congested, you tear easily, are sensitive to light, have ulcers on the cornea and oral mucosa, and swollen lips, you need to supplement Vitamin B2.
Niacin: When we lack niacin, symptoms such as easy fatigue, memory loss, drowsiness, mental depression, insomnia, etc., appear, and it can also easily trigger dermatitis.
In the name of beauty
Products: Hormones, royal jelly, various beauty capsules, nutrient solutions, etc.
Reasons for selection: These beauty health supplements can avoid skin problems such as acne and chloasma caused by endocrine disorders, and have the effects of activating blood circulation to remove stasis, anti-oxidation, and reducing wrinkles, making the skin look smooth and delicate.
Special attention:
1. Not everyone is suitable for hormone supplementation. If you want to try it, you should have a comprehensive physical examination first.
2. Hormone supplementation should be tailored to individual needs. Different ages and physical conditions require different supplementation plans.
3. Long-term use may lead to psychological dependence on hormones, alter the body's hormone balance, and high or low estrogen levels are not good for the body.
4. Injecting hormones also increases the risk of breast and uterine cancer.
Beauty TIPS:
1. Ginkgo, propolis, and apples are rich in plant hormones and can be consumed in moderation.
2. Ensure one cup of thick soy milk or one piece of tofu every day.
3. Decoction with Angelica sinensis, or tea with hawthorn, dandelion, and ginger can significantly alleviate symptoms caused by decreased hormones.
4. Taking and applying fresh royal jelly can also supplement hormones and has a beauty effect.