Daily Vitamin question

[Smurfy]

Im curious what basic vitamins us ladies should get everyday. Im taking a Multi-V twice a day, calcium supplement 3x a day (1200 mgs total) and xtra vit-c (2000 mgs total).

Am i missing something? Are there any other vitamins i should be getting more of? BTW, I'm 33 yrs old.

 

[Daisy_Girl]

I can tell you what I take, which has worked well for me.

Multi-Vit/Min 1x/day (basic, Sam's Club kind, not the Women Only one, which I think is a scam anyway. )
Vit-C 500mg 2x/day (I work with kids.....)
Calcium/Magnesium/Zinc (333mg/133mg/5mg)
Vit-B Complex (major amts of all B Vits)

I also used to take extra Iron (diagnosed anemic), but once I started eating more meat and protein shakes that went away.

I like my Vit/Min Cocktail....I seem to have MUCH more energy when I take them all regularly. I take them all at night, except Vit C which I take morning and night. I used to take the Iron in the morning with the Vit C, since Vit C helps absorption. I just made sure the Iron wasn't taken with the Multi or the Calcium Supp - since Calcium inhibits Iron absorption.

 

[Smurfy]

Awesome. Thanks Daisy! Looks like I should just add a B complex and Im good to go. This is my first shot at taking regular vitamins. Until this week, I have only ever taken Vit C. I wasnt even taking a multi. So Im hoping this change will make me feel better on a daily basis

 

[Nichole]

Zinc is also amazing for boosting your immunity...esp when working with kids. I usually take 50-100 mgs at night with my C during cold/flu season and big weather changes or heavy training.

Seems to have really worked for me!!

 

[Daisy_Girl]

Nichole...good comment. I forgot about that. Another reason why my Calcium Supp had to have Zinc in it....

Those kids are petrie dishes of creepie crawlies aren't they?

 

[Nichole]

Thank you

lol- and yes...they can be.

Daisy Girl...iron/calcium question...

I was just thinking about this as a result of your comment. I had almost forgotten that calcium inhibits the absorbtion of iron...does this also happen when those minerals are consumed while in WHOLE FOOD format?? IE...Lean beef or steak and broccoli and/or cheese(red meat being your iron source, and broccoli or dairy being your calcium source).

When consumed in this fashion are you cancelling out the excellent natural source of iron, and just getting the protein, fibrous carbs and calcium???????

 

[Daisy_Girl]

Yep, it includes whole food sources. Reason why you never take Iron pill with Milk, but you should take it with OJ.

 

[anthrax]

Calcium also inhibits zinc absorption

You'd better taker your Zn supplement just before going to bed, away from any calcium food/sup.

 

[Nichole]

Ahh- also good to know.

I have been doing that...taking zinc with C before bed, but didn't know about calcium preventig its absorbtion.

Another question:

Other than fatigue...what other signs can someone look for as far as anemia/iron deficiency?

 

[Daisy_Girl]

Calcium also inhibits zinc absorption

You'd better taker your Zn supplement just before going to bed, away from any calcium food/sup.

Then why do they make Calcium and Zinc pills?

 

[Nichole]

OHhhhh....that is a good question.....

Calcium/magnesium/zinc

all together.

?????????????????????????

 

[anthrax]

Then why do they make Calcium and Zinc pills?

Because some manufacturers don't know shit about nutrition

There are plenty of studies about calcium limiting Zn absorption

Here is one of them :

Too much calcium, especially from a non-soluble/non-absorbable source, can be responsible for kidney stones, bone spurs, urinary calculi, suppressed bone remodeling and mineral imbalances. In a study conducted in a group of men and women (aged 21-69 years), researchers measured the acute effect of a 600 mg calcium supplement on zinc absorption from a single test meal supplying 7.3 mg zinc. Zinc absorption was reduced significantly by 50% when the calcium supplement was given with the meal (Wood RI, Zheng JJ., High dietary calcium intakes reduce zinc absorption and balance in humans. Am J Clin Nutr 1997 Jun; 65(6):1803-1809). High intakes of calcium can inhibit iron absorption if both are present in the same meal (Whiting SJ. The inhibitory effect of dietary calcium on iron bioavailability: a cause for concern? Nutr Rev 1995 Mar; 53(3):77-80).

 

[wend]

Good info...

And you don't need to WORK with kids to need extra immunity help...just having one who comes home from school everyday is enough to ensure you get exposed to all the creepy crawlies!

 

[lucidblue]

I'm on my second month of Universal Woman's Fitness Multi Vitamin Pack. Here's a link that lists what is in them:

http://www.dpsnutrition.net/product_information.asp?number=UV045&back=yes&dept=1107&last=1107

I seem to be having good results so far. I want to wait and see if I notice a difference after 3 months.