Brands such as Swanson, Now Supplements and Natrol pride themselves on providing you with high-quality supplements. Whilst you might feel good in your day-to-day life, it’s quite possible that you have a deficiency in some of the key vitamins and minerals you need to lead a healthy lifestyle.

Vitamins and Minerals are essential nutrients that you supply your body with, because of these, your body can operate to normal standards each day. But what if I told you that most people have a deficiency in most vitamins and supplementing certain minerals can enrich your daily lifestyle from motivation through to stress.

VITAMIN D

Vitamin D is a Vitamin that a lot of Brits fall short of. Vitamin D is usually collected by the body using the suns ultraviolet (UV) rays, but as you probably guessed – we don’t get that much sun exposure in the UK.

According to WebMD, having a Vitamin D deficiency can be adverse for you because it is used to maintain bone structure by regulating calcium in your body which can ensure strong and healthy bones. Although we’ve mentioned that Vitamin D is usually thought of as being mainly in sunlight, you can also get Vitamin D from food such as eggs, fish and mushrooms but none of these as effective intake of this essential vitamin. This can be debilitating because being deficient in Vitamin D can mean you have a higher risk of experiencing bone pain and muscle weakness so a Vitamin D supplement can be a real lifesaver!

You could try our Swanson Vitamin D-3 1000IU in 25mcg with 30 capsules which can also benefit your cardiovascular system. Another of our Vitamin D supplements is the Natrol Vitamin D3 2000iu in 90 fast dissolving tablets which helps build strong bones.

IRON

Iron is used to support natural muscle growth by creating and maintaining the red blood cells in your body which transports oxygen. The top foods to get Iron from and into your diet are Clams and Oysters, not Spinach like widely spoken. Mayo Clinic say A lack of iron in your diet could mean a case of ‘Iron Deficiency Anemia’, which you would need to immediately consult a doctor about as it can cause serious fatigue, chest pain, headaches and more. However, with a healthy, balanced diet, supplementing Iron to maintain your lifestyle is perfectly healthy and encouraged.

If you’re in the market for some Iron supplements, we recommend Swanson’s Iron Ferrous Fumarate. It has 60 capsules each containing 18 mg of Iron derived from Ferrous Fumarate. As a key component of haemoglobin, it plays a vital role in helping red blood cells deliver oxygen to every cell in the body.

TMG (TRIMETHYLGLYCINE)

TMG (Trimethylglycine) is known to facilitate methylation processes. Methylation is a normal biological process that is critical for DNA repair, liver detoxification mechanisms, lipid metabolism, and the production of SAMe. It is also an important step in the conversion of homocysteine, a damaging amino acid, into a more friendly amino acid, methionine. Supplementation with TMG has been shown in clinical and non-clinical studies to support healthy homocysteine levels already within the normal range.

If you’re looking for some TMG, we recommend purchasing Now Supplements TMG, 100 tablets of 1000mg of TMG, perfect to combat against the toxic homocysteine.

VITAMIN B’S

According to the NHS website Vitamin B’s are eight, water-soluble nutrients that can be found in animal-derived foods such as poultry, liver and fish or plant sources such as potatoes and lentils; taking a supplement is much more efficient as who wants to eat liver and lentils every day! Your body needs Vitamin B to maintain physiologic and metabolic functions, which can be essential in battling fatigue and muscle weakness.

Vitamins B1 and B2 help turn food into energy and promote healthy muscles. Being deficient in these can lead to symptoms of insomnia, loss of appetite, and muscle weakness.

Vitamin B3 is needed to produce hormones and promote the function of the digestive system and a deficiency in this can cause poor circulation.

Vitamin B5 helps your body to produce red blood cells and cholesterol.

Vitamin B6 ensures that your body uses and stores protein and carbohydrates efficiently as well as protecting your immune system. A deficiency in this vitamin can cause muscle weakness.

Vitamin B7 generally promotes growth and a deficiency in it can result in muscle pain.

Vitamin B9 makes red blood cells and being deficient in it can result in a loss of appetite and shortness of breath.

Vitamin B12 is used to promote your metabolism of protein and a deficiency can cause fatigue, general weakness, and weight loss. Supplements are critical to this vitamin because your body doesn’t store it for very long. If you’re feeling tired or low on energy, you could try our Natrol Vitamin B12 5000mcg in 100 tablets to boost your natural energy levels and support your nervous system.

For a supplement that provides all of the required Vitamin Bs, you could try our Life Extension Complete B-Complex which contains 60 vegetarian capsules that will help release energy from carbohydrates, fat, and protein.

COQ10

Coenzyme Q10 is a vitamin-like substance that you consistently find throughout your body. It is most common in your heart, liver, pancreas and kidney. You consume it in small amounts in meats and seafood and is often made in laboratories. As well as playing an important role in the functions of many of the organs and chemical reactions in your body, Mayo Clinic again says that it also provides much-needed energy to cells.

You should always try and get your nutrients from food, but we know that’s not always possible especially if you have a certain diet. That’s why if you need to supplement we’ll recommend Swanson’s CoQ10 Supplement, it’s 90 capsules of 200mg of CoQ10, so you’ll be getting enough of it in your diet.

5-HTP

5-Hydroxytryptophan is a naturally occurring amino acid. Your body uses it to produce and increase serotonin levels, the chemical messenger than relays messages between all of your nerve cells. Studies show that low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain as well as other health problems. In supplement form, 5-HTP originates from the seeds from an African shrub named ‘Griffonia Simplicifolia’. If 5-HTP supplementation is for you, we have a few products for you might like…

Primaforces 5-HTP has 120 Veggie Capsules with 100 mg per capsules or perhaps you’d be interested in Natrol’s 5-HTP 30 capsules instead which contains a whopping 200mg per capsule releasing over throughout the day.

MILK THISTLE

Milk Thistle is one of our most popular supplements, it has a wide range of benefits that can suit the user. The effects of Milk Thistle whilst supplementing it can promote healthy skin, aid weight loss, supports bone health and lowers cholesterol. Milk Thistle originated in Europe, but has now been found in the Northern Americas – it grows in dry rocky areas like mountain ranges.

If you’re in the market for some, why not check out Applied Nutrition’s take on it, with 300mg per tablet – of which you get 90. If you feel that is too much, however, you can go down to Swansons 500 mg version, with 30 caps per bottle.

VITAMIN C

Vitamin C is used to strengthen blood vessels, absorb iron, give skin it’s elasticity and plan an anti-oxidant function. It is often found in oranges, strawberries, guava and peppers. A deficiency in Vitamin C can result in fatigue and joint pain. Unfortunately, unlike many animals, humans can’t produce Vitamin C internally so other sources and supplements are a real necessity.

Our Swanson Vitamin C with Rose Hips in 1000mg with 250 capsules provides extra support for your immune system.

FOLIC ACID

Folic Acid can be an important component to cell renewal and is often found in Asparagus, Broccoli, and Citrus Fruits. A deficiency in this Vitamin can often mean fatigue, weakness, irritability, and shortness of breath.

To beat this, you could try our Swanson Vitamin B-12 with Folic Acid at 1000mg in 60 tablets.

VITAMIN K

Vitamin K has a key role in ensuring your blood is clotting well through coagulation which means that having a deficiency in it, can lead to a very serious symptom of excessive bleeding.

Natural sources of Vitamin K are Kale, Spinach, and Broccoli or you could try our Swanson Vitamin K-2 with 100mcg in 30 soft gels which can help to keep calcium out of the arteries and go into the bones instead

As always, supplements are not intended to treat or cure any illness or disease. If you begin to show symptoms you should immediately seek a medical professional.

Explore the several benefits found in key ingredients and superfoods that can be added as a supplement to your meal, from turmeric, apple cider vinegar and molasses.

Turmeric 

It’s surprising just how often you come across turmeric in foods, drinks, and meals you consume regularly. Used widely across India and South East Asia, the spice serves as a go-to herbal medicine for everyday treatments and to add flavour and colour to foods. Found commonly in curries, turmeric is a major ingredient that gives vibrancy in colour and that extra deliciousness to your favourite meal.

The active ingredient in Turmeric is curcumin, which promotes an incredible list of healing properties. It has powerful anti-inflammatory effects, anti-bacterial compounds and is a very strong antioxidant – which is more than enough reasons to consider using the spice in your foods.

HERE ARE 3 AMAZING HEALTH BENEFITS OF TURMERIC

1) Reduces the risk of heart disease

Studies show that chronic, inflammation is a major factor in causing heart disease. Preventing chronic inflammation is key to treating such a disease. Curcumin is a strong anti-inflammatory that may reduce the development of clogged arteries, a key risk factor for heart attacks and strokes.

2) Helps to prevent Cancer

Curcumin has shown noticeable benefits that prevent the growth and spread of cancerous cells. This is promoted through the antioxidant properties in the spice that contributes to the possible reduction of swelling. This is at curcumin levels of about 100mg – 200mg a day over a length of time.

3) Aids digestion

Further benefits of the anti-inflammatory compounds of turmeric is said to improve digestion. This is through supporting acid production and muscle movement, which may contribute towards the reduction of stomach discomfort and improving bowel movement.

WAYS TO INCORPORATE TURMERIC IN YOUR DIET

To achieve the optimum benefits of curcumin, it is best to consider that turmeric is poorly absorbed by the body on its own. Which is why you would need to pair turmeric with black pepper, which contains piperine, a natural substance that strengthens the absorption of curcumin by 2000%.

Turmeric pairs great with many dishes and luckily, it tastes great too. To reap the benefits of the spice, add it to a veggie soup, make your own chai tea for those cold winter days, your curries, or even blending the spice into your smoothies.

If you feel like this is not enough, you may want to consider taking curcumin supplements or turmeric supplements for the best results.

Apple Cider Vinegar

Apple cider vinegar is made through the fermentation of sugars from apples, which formulates into the main component, acetic acid. It has been commonly used for centuries in households for cleaning, cooking and promoting health benefits. You will find this ingredient in salad dressings, flavourings and preservatives. You can incorporate this into your diet through drinking apple cider vinegar or taking apple cider vinegar capsules.

THE BENEFITS OF APPLE CIDER VINEGAR

1) Lowering blood pressure

One way to keep your blood pressure in check is by drinking apple cider vinegar over a long period of time. The main property of acetic acid is believed to give it its benefits. This is achieved through lowering bad cholesterol, which as a result has a positive effect on blood pressure.

2) Alzheimer’s disease

One aspect of lowering the risks of Alzheimer’s disease is by eliminating sugar intake and refined carbohydrates from your diet. Apple cider vinegar is considered to play a key role in lowering blood sugar levels. Consuming 2 tablespoons of apple cider vinegar before or after a high carb meal is said to reduce your blood sugar levels by 19%.

3) Helps with weight loss

There is some evidence that shows drinking 1 to 2 tablespoon of apple cider vinegar along with your meal is said to increase the feeling of fullness. This, in turn, leads to lower consumption of foods throughout the day. Studies have shown that daily consumption of apple cider vinegar has led to reduced belly fat and weight loss. 

If you’re thinking about purchasing some Apple Cider Vinegar, come and have a look at our other article where we go into more detail here. Or you can view our extended range of Apple Cider Vinegars

Molasses

Most commonly identified as black treacle, molasses is produced from sugar beets and extracted during the process of sugar cane production. This is so all the nutritional benefits are infused into the molasses. The main properties of the superfood are iron, calcium, magnesium and vitamin B6. To ensure you gain the nutritional benefits of the syrup, blackstrap molasses is the most potent with it being the darkest in colour, containing the most vitamins and minerals.

Used mainly as a sweetener, blackstrap molasses barely has any sugar content and unlike refined sugars, it is considered one of the healthiest of sweeteners due to the number of nutritional benefits.

THE BENEFITS OF BLACK STRAP MOLASSES

1) Manages weight

 Unlike white sugars, your body will use the vitamins and nutrients from black molasses and not store this as fat. Studies suggest using this sweetener as an alternative to white sugars, which encourages the body to lose weight by lowering the bodies fat.

2) Promotes blood health

In addition to the key vitamins and minerals found in molasses, vitamin B is considered one of the main property which promotes the production of red blood cells. Blackstrap molasses is a good source of iron. You can get your daily value for iron from 1 tablespoon of molasses.

3) Keeps your bones healthy

Blackstrap molasses contains high levels of both calcium and magnesium. Just two tablespoonfuls of molasses approximately 25% of the recommended daily allowance, 45% of iron and 20% of magnesium. This is key to ensuring your bones stay healthy and strong.

Check out our Black Strap Molasses’ 

It’s no surprise that during the chillier months you’re susceptible to the common cold or flu season. Ways to prevent infection include eating fruits and vegetables, washing hands, sleeping well and managing your stress. Apart from this, supplements are widely known to aid prevention and to treat colds and flu.

Supplements can add nutrients to your diet that may be missing, helping lower health risks. Although, cold and flu supplements can hinder symptoms or reduce the duration you are effected by strengthening your immune system and preventing colds.

In this blog post, we’re going to be looking at the flu and cold symptoms and which dietary supplements can shorten the duration of the illness or reduce the number of illnesses per year.

Echinacea

High in antioxidants, Echinacea products come in teas, liquid extracts, and supplements, which can help with the cold or flu. The flower is also known to treat inflammation, pain, and migraines.

The effectiveness of Echinacea was reported by the NHS to not reduce the risk of a cold. The ‘Purple Cornflower’ encourages your innate immunity to create more white blood cells – decreasing the duration of your cold. Other studies have found that it can lower the risk of infection by 50%.

You could try our Controlled Labs – Orange Triad with 250 tablets (45 servings) containing Echinacea Purpurea. Training can put your body through stress, compromising your immune system and creating longer recovery times. Controlled Labs contains the right minerals, vitamins, and nutrients to discourage this.

Vitamin C

An ascorbic acid, vitamin C can help keep your cells from harm by free radicals. Our bodies do not naturally produce the vitamin so it is important to obtain it within your diet. Foods including vitamin C are citrus fruits, berries, potatoes, broccoli, and spinach. Lastly, it can help when you’ve had too much sun exposure.

The water-soluble vitamins can lessen the severity of a cold. However, Dr Bruce Bistrian at the Beth Israel Deaconess Medical Center suggests it is not sufficient for the flu. It should be noted that it will only work when the supplement is taken when the first signs of symptoms appear. An oral supplement can cut your cold by 1-2 days.

Try our ISS Research Super Vitamin Packs, with 1000mg of vitamin C. The vitamin helps you meet your daily requirements.

Zinc

A micronutrient, Zinc can help your health by enhancing immune function and keeps your eyes, skin, and heart-healthy. Zinc is also known to help wounds heal faster and bone marrow recovery.

There are many variations of Zinc, Supplements, both Zinc gluconate and acetate are used within cold remedies. This reduces symptoms and increases the speed of recovery. Harvard Health mentions by ingesting Zinc within 24 hours of symptoms can reduce your cold by a day. However, if you have a chronic illness, immunodeficiency or asthma, supplementing some Zinc lozenges is not the thing for you!

However, if it is the mineral for you try Scitec Nutrition Mega Daily One Multi-Vitamin with 10mg of Zinc. The multi-vitamin formula contains an astonishing 25 ingredients – including vitamin C which is also known to help!

Elderberry

Elderberry is thought to contain antioxidants and immune-boosting properties that help deter the symptoms of the flu. The herbal remedy is high in vitamin C and dietary fibre, a good source of phenolic acids and flavanols.

WebMD claims that the fruit can ease body aches, headaches, sore throats, fatigue, and coughs – all symptoms of the flu. The body best reacts to Elderberry when taken within 24-48 hours of having symptoms. It has also been noted to help with bacterial infections like bacterial sinus and bronchitis.

Want to try Elderberry for flu resistance? Try our Natrol JuiceFestiv – Daily Fruits & Veggie. Containing organic ‘Elderberry Powder AD’, the capsule is best for people with a fast-paced lifestyle.

Magnesium

Magnesium is typically known for helping with maintaining normal bone structure. Low intake of magnesium is known within women and the elderly. The best foods to eat containing the mineral include any food group that is high in fibre. Another benefit is helping with insulin resistance.

Sources of magnesium can help you sleep, regulate temperature, relax your muscles and give you energy whilst suffering from the flu. The Epsom Salt Council, adding that “magnesium is the anti-stress mineral”. Stress is also known to bring on a cold or flu. So preventing consuming magnesium to relieve stress may decrease your chances of acquiring the flu.

Try our magnesium supplement Now Supplements CurcuFRESH Curcumin. Containing Magnesium Stearate (vegetable source) is suitable for vegans and vegetarians and promotes liver and digestive health.

B12 Vitamins

A vitamin powerhouse, B12 is crucial when it comes to a healthy brain and immune system. Vitamin B12 supplements can be vital to vegetarians and vegans as it is mainly found within meat and fish. Despite this, a diet high in B12 still may not be sufficient enough. To add to this, a B12 deficiency is linked with pernicious anaemia.

According to Science Daily, the cold and flu can have an influence on your brain and nervous system. There is no evidence that B12 vitamins can prevent or speed up a cold or flu, Bebrainfit.com claims they can help give you energy and improves brain functions. So when you have a cold or flu make sure to get some B12 to help you continue with everyday life.

Want to try it alongside other cold supplements? Try Swanson Vitamin B-12 with 500omcg per serving, it also helps with red blood cell deficiencies.

Ginseng

Ginseng is a widely used herb in Asian Medicine. It has been said that Ginseng has positive effects on combating the common cold. In a study by the Canadian Medical Association Journal in 2005, it outlined that on average, the average person had two to six colds per year. This prompted research that showed that extracts of the North American Ginseng enhanced responsiveness in the immune system and stimulating the killer cell ‘cytotoxicity’ to keep the body healthy as possible during the peak illness period. 

If you’re in the market for some Ginseng, check out our Swanson Korean Ginseng. Used as a total-body wellness enhancer it also has good stress-fighting, immune-boosting and mental enhancing effects. Each capsule delivers 500mg of Korean Ginseng Root, for the price of £9.99

Garlic

Whilst not only being a tasty addition to the food you eat, Healthline suggests that Garlic contains a compound named allicin. When Garlic is then crushed or chewed, the allicin is then used to combat diseases and harmful bacteria in the human body – especially viruses that contribute to the common cold.

NOW Odorless Garlic is extracted from Allium sativum. This Odorless Garlic extract is aged for 18 months, is highly purified, and has been deodorized while maintaining the nutritional value of garlic. Garlic abounds with naturally occurring sulfur compounds, amino acids and trace minerals.

Selenium

The Express has reported that Selenium can have a positive impact on our immune systems in regards to illness. This is because Selenium has minerals within it that protect our bodies cells from oxidative stress

Swanson Albion Complexed Selenium delivers vital protection for the cardiovascular system, prostate, eyes, and other organs and systems throughout the body.* This unique formula is combined with amino acids for enhanced bioavailability.

However, though, the best way to prevent flu is to grab yourself the flu vaccine when recommended by a medical professional.