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Women’s nutrition evening…with Sarah Zorab: supplements

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Earlier this month we blogged about our women’s nutrition event, in partnership with Sarah Zorab.  In this second article, we’re covering the subject of supplements.  Most of us probably take a multi-vitamin or perhaps extra Vitamin C in the winter, but what other options do you have?  How long should you take them for?  And how many is too many?

First, Sarah’s recommendation is to be prepared to take almost any supplement for a minimum of three months.  Cumulative absorption can be slow, so you should allow at least three months before you can normally assess if there’s been an improvement in your symptoms.  Sarah does really rate the Lamberts supplements for their ingredient purity and good value, but would also recommend Higher Nature and Solar Biocare.  The following list is made up of recommendations Sarah made in response to questions from the group at the talk:

·       Fish oil: Even those of us who eat the recommended amount of oily fish per week could still do with boosting our Omega 3 levels, to help with our skin, gut, brain and hormone quality as well as memory.  Pure fish oil is also an excellent supplement for children who struggle with concentration.  The lq supplement, available in Boots, is a really good option for children as it is small and easily swallowed.  Sarah did have one tip: to take it before meals to avoid that odd fishy taste!  If you’re vegan, try a Linseed supplement or adding cold-pressed Linseed oil to salads or other foods;

·       Acidophilus: It’s recommended to take a high quality course of Acidophilus once a year, and following any course of antibiotics, to help re-populate your gut flora;

·       Lamberts Premtesse: This is a Lamberts multivitamin supplement which helps regulate and control hormones, especially for teenage girls and women throughout the menopause stage.  Evening primrose oil is also helpful for the same reasons.  Premtesse contains Chromium, which usefully helps with blood sugar control;

·       Cranberry: Cranberries can improve urine and bladder problems. Sarah recommends taking a powder extract instead of drinking juice, which will contain a lot of sugar;

·       Calcium: It’s a common mistake for people of any age who may be worried about their bone health, to only take a high-strength Calcium supplement.  Our bodies need other minerals and vitamins to absorb that Calcium, namely Magnesium, Vitamin D and K and Boron, so find a supplement that contains all of these.  Lamberts Osteoguard is a good option.

·       Glucosamine: This is an excellent option for maintaining fluid joints and a high dose Magnesium supplement really helps if you suffer from muscle fatigue, stress or night cramps.  MagAbsorb from Lamberts is a good option;

·       Vitamin C, Vitamin D and Echinacea: A useful combination for a healthy immune system, it’s a good idea to take at least 1000mg of Vitamin C and 1000iu of Vitamin D in the winter months (October to March).  Echinacea should be taken at the very first sign of a cough/cold/flu because it’s not as effective if you take it after the winter bug has developed;

·       Pure green coffee extract: Studies are still underway, but this extract has been shown to improve your metabolic rate and aid weight loss safely.

One of our clients asked Sarah if it’s possible to take too many supplements.  Essentially, your body will only retain the vitamins, minerals and amino acids that it needs.  It’s best to really focus on the ones that will address any health concerns, or those that you think will keep you healthy on an ongoing basis.

Sarah did specifically mention that for anyone with IBS (Irritable Bowel Syndrome), it’s important to see a professional who can advise on a specific combination of vitamins.  To make an appointment with Sarah, visit

Lamberts products are available from the Natural Dispensary and for a 10% discount, use the code ZOR10.