Supplements for Women: Iron, Potassium and Calcium

Supplements like iron, potassium and calcium are often a necessity for women whose diet may be deficient in any one or more of these minerals. Although it is always best to consume a diet rich in all of the essential vitamins and minerals, this is often not possible.

Let's talk about natural sources of iron, potassium and calcium and some of the do's and dont's associated with consumption, followed by some recommendations regarding supplements.

First up is iron. Iron carries oxygen to the body, aids in immune function and cognitive development, metabolizes energy and regulates body temperature.

Iron is mostly conserved and used daily. Women have a more difficult time storing iron than men and menstruating women lose some iron each month.

Heme iron (in animal products) is better absorbed by the body than non-heme iron (in plant products). The best heme iron sources are red meat (beware the high saturated fat content), poultry and fish. Some non-heme iron sources include dates, artichokes, beans, spinach, broccoli and lima beans.

Here is an iron don't: do not eat iron-rich foods with caffeinated beverages (cola, coffee, tea), red wine, bran or calcium-rich foods because they all inhibit the absorption of iron. So, no beef chili with cheese on top folks.

What about potassium? Potassium helps reduce the risk of hypertension, is involved in sending nerve impulses and releasing energy from food.

Sources of potassium include baked potatoes with the skin, bananas, avocados, cooked artichokes, raisins, orange/prune/tomato juices, dried prunes, lima beans and acorn squash.

Here is a potassium don't: do not eat a potassium-rich meal with green or black tea as they partially inhibit the absorption. Also, if you take aspirin (low-dose ASA) for a heart condition, or you take non-steroidal anti-inflammatory drugs for arthritis, don't take these drugs with your potassium-rich meal either.

Now for calcium. Calcium is critical for the maintenance of healthy bones and teeth, especially important for post-menopausal women.

Dairy products are rich in calcium as are sardines or salmon (canned with the bones), fortified orange juice, almonds, broccoli, molasses and sesame seeds.

A calcium don't: don't expect a great calcium boost from foods containing both calcium and oxalic acid because when found together in the same food, they inhibit absorption. Spinach and rhubarb are examples. By all means eat these two great foods, just get your calcium from yogurt or milk or some similar food.

Here is a "do" for minerals in general: do consume them with vitamin C (foods like tomatoes, red peppers, oranges, etc.) as it aids absorption.

Now for some recommendations regarding taking iron, potassium or calcium supplements.

Do not take an iron supplement if you are post-menopausal as too much iron is not a good thing. Do take supplements for any of these minerals if you just don't eat much if any of the foods mentioned above. Also, many vegetarians do not absorb enough iron because they eat non-heme sources from plants. As mentioned previously, calcium is an important mineral for post-menopausal women who are at risk of osteoporosis.

Finally, a multi-vitamin is always a great idea, especially for women who are trying to lose weight and are limiting calories as a result.

I am off to a conference in Atlanta and I will be back on Monday. Until then, have a great weekend!

Sandy Huard, President, Women's Health Supply International

Fighting Colds - What Cold Remedies Work?

While recently reading the February 2008 Issue of Shape Magazine, I found myself drawn to the article discussing cold remedies. You see, I've been battling a severe cold for over 2 weeks now, that began with strep throat and has since evolved into one whopper of an illness!

So here's the skinny on the following 4 common cold remedies:

1. Echinacea - This herb has been studied extensively but up until now, echinacea has gotten mixed reviews. However, a recent review of several studies with over 1,300 subjects in Lancet Infectious Diseases, has finally put the debate to rest. It appears that echinacea can in fact reduce your risk of catching a cold by 58%! I'll be sure to take it next winter before the first sign of a cold hits!
   
2. Ginseng - In a recent study, Canadian researchers have shown that North American ginseng (2 x 200 mg capsules daily) reduced the incidence of colds by 27%, when compared to a placebo. Hooray for ginseng!
   
3. Vitamin C - A recent review in the Cochrane Library found that vitamin C decreased cold risk for people who put their bodies under stress (e.g., long-distance runners). I don't know about you, but I am often under stress and it has nothing to do with running a marathon!
   
4. Zinc - Using a zinc gel nasal swab, according to researchers at Stanford University, decreased the length of a cold and lessened its severity. Another great find.
   

There you have it. Four great cold-fighters to the rescue! As soon as I get better, I will be arming myself appropriately. How about you?

Have a great night!

Sandy Huard, President, Women's Health Supply International

13 Essential Vitamins and Profile on Vitamin C

Today, I wanted to talk broadly about the 13 essential vitamins and do a specific profile on Vitamin C, which is the most common vitamin taken in supplement form.

There are 2 types of vitamins, fat-soluble and water-soluble vitamins. Fat-soluble vitamins include Vitamins A, D, E and K, and water-soluble vitamins include the B-vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) and Vitamin C. Water-soluble vitamins dissolve in the presence of water and are used immediately or excreted from the body. B12 is the only water-soluble vitamin that can be stored in the liver for several years. Fat-soluble vitamins are stored in the body's fat tissue and are absorbed through the small intestine.

Vitamin C, known as "ascorbic acid", is an antioxidant that fights free radicals that can lead to cancer, visible signs of aging, heart disease or arthritis over time. It is necessary for the maintenance and repair of cartilage, bones and teeth. Vitamin C promotes healthy gums and aids in the absorption of iron. As an example, vegetarians who have low iron levels are advised by many physicians to take an iron supplement along with a glass of orange juice. Vitamin C is also required for the production of collagen, which is necessary for healing wounds and creating tendons, ligaments and blood vessels.

Since the body can neither create nor store Vitamin C, it must be consumed on a daily basis, either through food sources or in supplement form. Excellent sources of dietary Vitamin C include many fruits and vegetables, including green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes and cantaloupes. Of course, there are many other excellent sources of fruits and vegetables within the entire color spectrum. My favorites are blueberries, raspberries and watermelon.

Vitamin C deficiency shows up typically in the poor condition of your hair, skin, gums and teeth. If your hair is splitting, your skin is dry and flaky or your gums are bleeding, you could be deficient in Vitamin C. If your wounds are slow to heal, your joints are painful and swollen or you bruise easily, this could also indicate Vitamin C deficiency. Try increasing your intake of Vitamin C through natural sources and/or through vitamin supplementation. And of course, always consult a doctor if necessary.

The amounts of Vitamin C that are recommended vary by age for children and teens and by sex for men and women, so read the labels carefully should you decide to supplement.

I will profile other vitamins in upcoming posts. Go to Wikipedia online for a ton of additional and more technical information about Vitamin C.

Be healthy, fit and happy!

Sandy Huard, President, Women's Health Supply International