Nutritional supplements have become a popular everyday health aid, primarily used to prevent deficiencies and maintain health. However in most cases, multivitamins are not necessary as the average middle class diet ensures sufficient nutritional intake through foods. Even junk food has moderate amounts of vitamins and trace minerals and overeating, a common problem, ensures almost complete supplementation for our body’s needs. Nevertheless, multivitamin supplements are big sellers.
Individual Nutrients
Vitamins & Minerals
Multivitamins deliver low doses of all the major vitamins and minerals which is often excreted through the urine since it is not required by the body. This creates significant wastage, incurs cost and does not adequately address your nutritional needs.
Effective nutritional supplementation should focus on your individual needs rather than an excessive and unnecessary intake of all nutrients. A simplex vitamin and mineral supplementation focuses on assessing your specific nutritional needs and developing an effective solution for individual vitamin and mineral intake. Those vitamins and/or minerals that are needed in higher quantities can be delivered without having to ingest other unnecessary nutrients.
In cases of health conditions and diseases due to nutritional deficiencies, you should consult with a medical doctor to develop a suitable eating plan and effective supplementation for your needs. However for general health and well being, a simplex vitamin and mineral plan can be developed and instituted based on your age, gender and individual needs.
Vitamins & Minerals
The most common vitamins and minerals that need to be taken as individual nutrients through tablets or capsules include vitamin C, zinc, calcium, magnesium, iron and the B-group of vitamins.
Vitamin B Complex
- Supplementation should be considered for vegetarians, vegans, stressed individuals or persons with poor eating habits.
- A vitamin B complex supplement can be used but supplementation does not have to be on a daily basis.
- Using a vitamin B complex supplement at least 3 times a week will deliver sufficient nutrients for your body’s needs.
Vitamin C
- A vitamin C supplement should be considered for smokers, those with a low intake of fresh fruits and vegetables or suffering with repeat infections of colds and flus and for anemia.
- Vitamin C supplementation should be on a daily basis with an intake of 250mg per day for children and non-smokers to up to 500mg per day for smokers and any person suffering with repeated bouts of colds and flus.
- Smokers seem to have a greater chance of vitamin C deficiency and heavy smokers can take up to 1,000mg of vitamin C daily.
Calcium & Magnesium
- Calcium and magnesium should be taken together for maximum absorption.
- Iron should considered for every woman over 45 years of age, any woman suffering with PMS/PMT (premenstrual tension), frequent muscle cramps and/or suspected disorders that may affect bone density.
- In women over the age of 45 years, calcium and magnesium supplements should be used daily in doses of at least 300mg calcium and 150mg of magnesium.
- In other cases, calcium and magnesium supplementation is not required daily and at least 3 times a week will suffice.
Iron
- Iron should be taken together with vitamin C for maximum absorption.
- Iron supplementation should be considered for most menstruating women irrespective of age, vegans and vegetarians, or any person with poor eating habits.
- Iron can be taken daily although it may cause constipation in certain cases. If used in conjunction with vitamin C, the likelihood of constipation may be minimal.
- In menstruating women (anemia), a double dose of iron can be used only during menses.
- A minimum of 30mg of iron should be used for daily doses.
Zinc
- Zinc should be considered for most adults, poor immune functioning, skin diseases and brittle hair and nails.
- Zinc can be taken at least 3 times a week or daily for those suffering with skin diseases and problems with the hair and nails.
- A minimum dose of 30mg of zinc taken three times weekly by most adults and those with depressed immune functioning.
- Acne sufferers should use a minimum of 15mg of zinc three times daily for at least 6 weeks to reduce pustular acne. Thereafter, a lower dose of 30mg of zinc three times weekly will assist with further aggravations of pustular acne.
Selenium
- Selenium should be considered in instances where zinc may be required.
- Selenium is required in lower quantities and a zinc-selenium supplement can be used for convenience.
Omega 3 & 6 Fatty Acids
- An omega 3 & 6 supplement can be used 2 to 3 times a week in most persons.
Examples of a Simplex Vitamin-Mineral Prescription
Example : A 30 year old male, smoker, working long hours, stressed, poor eating habits.
- Daily – Vitamin C 500 to 1,000 mg
- Monday, Wednesday, Friday – Calcium-magnesium, Zinc (preferably with selenium)
- Tuesday, Wednesday, Thursday – Vitamin B-complex
- Monday, Friday – Omega 3-6
Example : A 16 year old girl, suffering with PMT, headaches, constipation.
- Daily – Vitamin C 250mg
- Tuesday, Wednesday, Thursday – Vitamin B-complex
- Monday, Friday – Omega 3-6
- A week prior to menstruation – Calcium-magnesium
- During menstruation – up to 60mg Iron
The examples cited above may not fit individual profiles and your complete health needs, current health status or any pre-existing conditions should be considered when developing your simplex vitamin-mineral prescription. It is advisable that you first consult with your medical doctor before undertaking any nutritional supplementation especially if you are suffering with a chronic condition.