The Ultimate

Guide to Dietary
Supplements

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 Contents

Introduction Vitamin C Superfood Blend

Vitamin A Vitamin D Goji Berry Extract

Blueberry Extract
Vitamin B1 Vitamin E
Green Tea Extract

Vitamin B2 Vitamin K1 Pumpkin Seed Extract

Resveratrol
Vitamin B3 Vitamin K2
Glucosamine and Chondroitin
Vitamin B5 Calcium
Omega-3
Vitamin B6 Magnesium

Vitamin B7 Zinc

Vitamin B9 Selenium

Vitamin B12 Manganese

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There’s no doubt about it, a healthy balanced
diet, whether it’s vegan, vegetarian or a diet that
includes meat, is one that should give you all the
essential vitamins and minerals that you need to
keep you healthy.

If only it was that

simple right?

For every one of us that has the perfectly balanced

diet, there’s bound to be at least ten of us who
don’t…. Let’s face it, we all lead busy lives and often
food is grabbed on the go or we might buy pre
prepared meals from the supermarket because it’s
a quick, easy and often super tasty option at the
end of a long day.

So, should we all be taking dietary supplements?

There are some supplements that The Department

of Health (UK) do recommend for certain groups
of people. As our nutritional needs change
throughout our life, different supplements can be
recommended and useful during different life-
stages depending on age, medical condition and
fitness levels.

To make it easier for you to make an informed

choice, our guide to dietary supplements takes a
look at the most common vitamins and minerals
that are found in over the counter dietary
supplements.

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A
Vitamin

Vitamin A has a multitude of benefits including keeping your skin

healthy, it helps boost and maintain your immune system and is
also responsible for allowing your eyes to be able to see in low light
conditions.

Luckily Vitamin A is readily available in a healthy balanced diet

and can be easily found in:

• Dairy foods such as milk, cheese and yoghurts

• Eggs
• Oily fish
• Liver

Even better news is that food containing beta carotene can up

your Vitamin A levels!

Beta Carotene is converted into Vitamin A and can be found in

brightly coloured fruit and vegetables such as:

• Carrots (not such an old wives tale after all about carrots helping
you to see in the dark!)
• Leafy green vegetables like spinach and broccoli
• Sweet Peppers
• Sweet Potatoes
• Mangoes
• Apricots

The Department of Health (UK) recommends that all children

between the ages of six months and five years take a supplement
containing vitamins A, C and D. (1) It also cautions that although
liver is an excellent source of Vitamin A it, or any liver products
should not be eaten more than once a week. Women who are
pregnant or who are trying to conceive are advised against taking
Vitamin A supplements or eating liver or liver products (2)

Suggested Product

MultiVit

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Vitamin

B1 (Thiamine)

Thiamine is found in lots of our everyday

foods and helps keep our nervous systems
healthy. It also works in harmony with other
B vitamins to break down and release energy
from food.
Thiamine can be found in:
• Fresh and dried fruits
• Vegetables
• Whole Grain bread
• Eggs
• Liver

Thiamine is also frequently used to fortify

some foods such as breakfast cereal and
bread.

Vitamin Vitamin

B2 (Riboflavin)

Again, Riboflavin is an easy to source vitamin

B3 (Niacin)

There are two ‘types’ of Niacin (nicotinic acid

in a healthy balanced diet. Like Thiamine, it and nicotinamide) and both of these are
also helps keep our nervous systems healthy readily found in our food. Vitamin B3 helps
as well as releasing energy from food. maintain our nervous system and skin, plus it
It’s also utilised in keeping our eyes and skin acts with the other B vitamins to help release
healthy. energy from our food.

Riboflavin is found in: Niacin can be found in:

• Eggs • Milk
• Milk • Eggs
• Rice • Meat
• Fortified foods • Fish
• Wheat Flour (B1 Vitamin B2 Vitamin B3

Suggested Product

MultiVit

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Vitamin Vitamin

B5 (Pantothenic Acid)

B6 (Pyridoxine)

Pantothenic acid is again really easy to Vitamin B6 plays a vital role in our blood
source in our diets and is found in a variety of supply by helping to form haemoglobin.
foods. It works alongside the other B vitamins Haemoglobin is the part of our red blood
to help release energy from food. cells that is responsible for carrying oxygen
around the body. It also helps the body
You can find Pantothenic Acid in: store energy from foods that contain
carbohydrates and protein.
• Fortified foods
• Eggs Luckily, seeing as how it does such an
• Broccoli important task, there are lots of foods that
• Tomatoes are rich in Vitamin B6!
• Chicken
• Beef • Milk • Potatoes
• Kidney • Eggs • Vegetables
• Bread • Peanuts
• Fish • Oatmeal
• Chicken and Turkey • Soya Beans
• Pork • Fortified Foods
• Brown Rice • Oats

Vitamin

B7 (Biotin)

Although our bodies only need a tiny amount

of this, Biotin is essential as it has the job of
metabolising fats.

Biotin is present in:

• Eggs
• Almonds
• Meat
• Legumes (such as peas, beans and peanuts)

Suggested Product Suggested Product

Active Energy MultiVit

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 Vitamin

B9 (Folic Acid)

Almost all women will have heard of Folic

acid and of its importance. Folic acid is
hugely important for a developing baby
in the womb and can significantly reduce
the risk of spina bifida. Although folic acid
is present in foods such as leafy green
vegetables and brown rice as well as being
added to many fortified foods,

The Department of Health (UK) strongly

recommends that women who are trying to
conceive should take a folic acid supplement
of 400mcg per day and continue this through
Vitamin the first trimester of her pregnancy. (3)

B12 (Cobalamin)

Everyone benefits from and needs Vitamin

Suggested Product

MultiVit

B12 as it’s essential for the formation of red

blood cells. It supports the brain and nervous
system plus it supports the immune system
and energy levels. Vitamin B12 also has an
important job in processing Folic acid.

Good sources of Vitamin B12 are:

• Meat Suggested Product

• Fish VitB12
• Milk
• Cheese
• Eggs
• Fortified foods

Unfortunately, for vegans and vegetarians,

Vitamin B12 isn’t as readily available to them
in their diet as it is to meat eaters and so
people who follow a non-meat and non
dairy diet should supplement their Vitamin
B12 intake to avoid Vitamin B12 deficiency
anaemia. (4)

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C
Vitamin

Probably one of the best known of the vitamins, we bet you

can’t think about Vitamin C without thinking of a deliciously juicy
orange?

Vitamin C is vital in the production of collagen and without it, this

collagen can’t be replaced. In turn, this can lead to various tissues
in the body breaking down; the first symptoms of scurvy! We’ve all
heard the infamous stories of sailors suffering from scurvy because
of a lack of fresh fruit and vegetables during long sea voyages,
but, did you know that scurvy isn’t a thing of the past? Our bodies
cannot produce Vitamin C, so even now in the 21st century, anyone
who doesn’t have a balanced diet can be susceptible to scurvy.

Vitamin C is found in abundance in the following fruits and

vegetables:

• Oranges
• Lemons
• Limes
• Grapefruit
• Strawberries
• Broccoli
• Peppers

The Department of Health (UK) recommends that all children

between the ages of six months and five years take a supplement
containing vitamins A, C and D. (1)

Suggested Product Suggested Product

MultiVit VitC

Suggested Product

Bone Care

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D
Vitamin

Vitamin D is vital to the process of calcium and phosphate

absorption, both of which are essential to the health and strength
of our bones, teeth and muscle. A lack or deficiency in Vitamin
D can cause rickets in young children whose bones are still
developing or a condition in adults called osteomalacia. Again,
Vitamin D is one of the essential vitamins we need but, it’s not one
that we can get any great amount of from our diets!

Some dietary sources of Vitamin D are:

• Oily Fish
• Egg Yolks
• Some red meats
• Liver
• Fortified Foods

So, how else do we get Vitamin D?

In simplistic terms, our bodies create Vitamin D when our skin is

exposed to the sun. Here in the UK we should be able to create
enough Vitamin D from exposing our skin to the sun (without
sunscreen) for short periods between late spring and late summer,
but, in the winter we just don’t get enough sunshine to be able to
create Vitamin D. This is such a concern that The Department of
Health (UK) recommend that Vitamin D supplements are taken by
the following groups; (5)

• Breastfed babies from birth up until one year old should have a
supplement of 8.5 -10mcg (By law all formula milk is fortified with
Vitamin D) (6)

• Children aged between one and 14 should have a supplement of

10 mcg daily

• People who are housebound, live in a care home or spend little

regular time out of doors should take 10mcg per day

Suggested Product Suggested Product

MultiVit VitD3

Suggested Product Suggested Product

Bone Care Omega-3

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E
Vitamin

Much loved by the beauty industry, Vitamin E is lauded for its

antioxidant properties. Vitamin E is essential to maintaining healthy
skin, eyes and helps the immune system stay healthy. Unless
following an ultra low fat diet we normally get enough Vitamin E
through the foods we eat. Our bodies are also clever enough to be
able to store ‘reserves’ of Vitamin E, so we don’t need to consume it
daily.

Some excellent sources of Vitamin E are:

• Vegetable and plant oils

• Wheat germ
• Nuts
• Seeds
• Avocado

Suggested Product

MultiVit

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 Vitamin

K1
Vitamin K is important for bone health and
has a vital role in helping our blood clot
effectively and allowing wounds to heal.
Newborn babies have very low levels of
Vitamin K and in the UK all new mums have
the option of their baby having a Vitamin
K injection to prevent a condition called
Vitamin K Deficiency Bleeding (VKBD).
(7)
Vitamin K is easily gained from a well
balanced and varied diet and any excess
is stored in the liver, meaning that we don’t
need to eat foods containing it on a daily
basis.

Vitamin K can be found in:

• Leafy green vegetables

Vitamin • Vegetable oils

K2
• Green vegetables

Suggested Product

MultiVit
Vitamin K2 as a supplement is relatively new
to the market and only just beginning to
make a name for itself here. It’s well known
in Japan and is found in a dish made from
fermented soybeans called natto. You’re
probably aware that the heart disease
and bone problems are really low in Japan
and now we think that’s because of the
heightened K2 in their diet. When put
together with Calcium, Vitamin K2 actually
aids absorption of the calcium meaning
that it doesn’t clog the arteries. If we then
add Vitamin D3 to that mix you now have
what we call the triangle effect! These three
components are a perfect combination
for your joints to ensure everything gets
absorbed and allows the calcium to be
utilised by the bones effectively.

Suggested Product

Bone Care

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Calcium
Like most of us you were probably told to drink up your milk as “it
was good for your bones’ ‘. Well, it’s true, milk does contain calcium
and calcium is a major component in building strong, healthy
teeth and bones. Calcium isn’t just vital to our bone building
structure though, it also plays a significant role in the regulation of
the heart muscles making sure that the heart is able to contract
and pump blood around the body. Alongside Vitamin K, Calcium
also ensures that our blood manages to clot correctly. Calcium is
abundantly available in a healthy, well balanced diet, but a lack
of calcium in developing babies can cause rickets, or in adults lead
to osteoporosis.

Good sources of calcium are:

• Milk • Leafy green vegetables

• Cheese • Nuts
• Yoghurt • Small fish that you would
• Tofu eat whole such as whitebait,
• Soya beans sardines or pilchards
• Fortified soya milk or soya
drinks

Suggested Product Suggested Product

MultiVit Bone Care

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Magnesium
We probably don’t give Magnesium too much thought, in fact you
probably only vaguely remember it even being on the periodic
table? Surprisingly we need quite a bit of it to keep our parathyroid
glands in good, healthy working order and it’s recommended that
men have 300mg per day and women 270mg.

Luckily magnesium is readily found in a well balanced diet and our

daily recommended intake can be found in:

• Leafy green vegetables

• Meat
• Dairy foods
• Fish
• Brown rice
• Whole Grain breads and cereals

Suggested Product Suggested Product

MultiVit Bone Care

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Zinc
Zinc has several functions including aiding
wound healing, it helps our body create new
cells and enzymes plus it helps us to process
fat, protein and carbohydrates effectively.

You should be able to get all of your daily

recommended Zinc intake from your diet
and it can be gained from:

Selenium
• Meat
• Shellfish
• Cheese
• Butter
• Bread Selenium aids the immune system, is
• Cereals important for cognitive function, helps repair
and prevent cell damage as well as being
important to the health of the male and
female reproductive systems.

Selenium is easy to source in either a meat

free or meat eating diet and some good
sources are:

Manganese • Fish
• Meat
• Eggs
Manganese ,amongst other things, plays • Brazil Nuts
a part in forming connective tissue and
bone. We don’t need much Manganese
and we can get plenty from a healthy well-
balanced diet (8). If you like a nice cup of
tea, then you’re probably getting most of the
manganese you need just from that!

If tea isn’t your thing, then it’s also found in:

• Cereals
• Green vegetables
• Nuts
• Bread

Suggested Product

MultiVit

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Superfood
Blends
Superfoods are defined as ‘A nutrient-rich
food considered to be especially beneficial
for health and well-being’ (9).

While it may seem that almost every week

newspapers and magazines hail something
new as the latest, must-have superfood we
have our own favourite blend which we use
in our MultiVit.

Goji Berry Extract Pupkin Seed Extract

Although Goji berries might not be familiar to Deseeding a pumpkin is never a fun job, but
you, they’ve been used in Chinese medicine these little seeds are a brilliant source of Zinc
for over 6,000 years. (10) These tiny wrinkled and Vitamin E! (13)
berries host antioxidant properties and
contain Vitamin C, Vitamin B2, Vitamin A, Iron Resveratrol
and Selenium. Otherwise known as grape extract, it is found
in the skin of red grapes. Widely claimed as
Blueberry Extract an antioxidant, it is thought to have good
These little berries are bursting with anti-inflammatory properties. (14)
antioxidants! Full of vitamin C they’re also
a good source of Vitamin K, fibre and
Manganese. (11)

Green Tea Extract

Who has failed to notice the boom in green
tea sales in the UK alone over the past
couple of decades? Like Goji berries, green
tea has long been used in Chinese medicine
and is famed for its antioxidant properties.
Green tea still contains naturally occurring
caffeine, so it’s not a caffeine free alternative
to a regular cuppa, but it’s also a source of B
vitamins, Folic Acid, Manganese, Potassium Suggested Product

and Magnesium. (12) MultiVit

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Glucosamine and
Chondroitin
Both of these are excellent joint-care supplements, helping to keep
ligaments, tendons and cartilage in tip-top condition. In nature
these are both only really found in crustaceans, such as prawns
and other shellfish.

Unfortunately, Chondroitin is extracted from shark fins, which

many will regard as an unethical source. There is a plant-based
alternative to Chondroitin called Phytodroitin™.

Phytodroitin™ is made from plant matter and algae to

replicate the mucopolysaccharide structure of Chondroitin.
Mucopolysaccharides are long big structures that help give
bounce to your joints. These large molecules sit within the synovial
fluid that keep joints lubricated so they can move more freely.
Phytodroitin™ is therefore a plant-based product that does exactly
the same job as Chondroitin without harming any shark.

Suggested Product

Bone Care

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Omega-3
Omega-3 is a versatile supplement with a range of health benefits.
Probably best known for its heart health benefits, Omega-3
also improves cognitive function and its usefulness in joint care
shouldn’t be overlooked. Omega-3 helps to boost the synovial fluid
that keeps joints lubricated, but studies also show that it’s also
great for keeping inflammation of the joints at bay. (15)

The best dietary source of Omega-3 is cold water oily fish such as;

• Herring
• Mackerel
• Salmon
• Sardines
• Pilchards
• Fresh Tuna (not canned)

Omega-3 can also be found in flaxseed and chia seeds. It’s

recommended that we eat at least one portion of oily fish per
week to maintain our Omega 3 levels (16) However, if you don’t eat
fish there is an alternative to fish oil and it’s completely plant-
based. Surprisingly, fish don’t naturally contain Omega-3!

Fish get all their Omega-3 from their diet of algae and seaweed.
By recreating the environment that the sea algae flourishes
in, algae is able to be ‘grown’ in a closed, sterile container. The
Omega-3 that’s then extracted from the algae is identical in its
form to that from fish and is completely free from any worry about
pollutants.

Suggested Product

Omega-3

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References
(1)
http://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/vitamins-for-children.aspx

(2)
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx

(3)
http://www.nhs.uk/chq/Pages/913.aspx

(4)
https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/
vitamin-b12-your-key-facts

(5)
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-D.aspx

(6)
https://www.vegansociety.com/resources/nutrition-and-health/vegan-diet-children-and-pregnancy

(7)
https://www.nct.org.uk/parenting/vitamin-k

(8)
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#manganese

(9)
https://en.oxforddictionaries.com/defnition/superfood

(10)
http://www.nhs.uk/Livewell/superfoods/Pages/are-goji-berries-a-superfood.aspx

(11)
http://www.nhs.uk/Livewell/superfoods/Pages/are-blueberries-a-superfood.aspx

(12)
http://www.nhs.uk/Livewell/superfoods/Pages/is-green-tea-a-superfood.aspx

(13)
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

(14)
http://www.webmd.com/heart-disease/resveratrol-supplements

(15)
http://www.arthritisresearchuk.org/arthritis-information/complementary-and-alternative-medicines/
cam-report/complementary-medicines-for-rheumatoidarthritis/fsh-oils.aspx

(16)
http://www.nhs.uk/Livewell/goodfood/pages/fsh-shellfsh.aspx#oily

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