Page 34 - Cosmopolitan - UK (April 2020)

For... vegans

The supplement:

VITAMIN B12
“Needed for nerve-tissue health,
brain function and the production
of red blood cells, vitamin B12 is
one of the only supplements that
is essential for vegans as it’s only
available from animal products,”
explains Dr Emma Derbyshire, a
registered public health nutritionist.

Need-to-know:
“If you’ve been prescribed acid-
reflux medication, like lansoprazole,
be wary,” says Dr Derbyshire. “It can
block the absorption of vitamins like
B12 by reducing the amount of acid
that is needed to absorb them.” Taking
medicines like these has been linked to a
65% increased chance of B12 deficiency. ‡

Stock up:

If you need to take B12 and antacids,
take a liquid B12 supplement that is
absorbed rather than digested in the
stomach. Try Solgar Liquid B12
2000µg With B-Complex (£14.49, Probably
Solgar.co.uk). excessive

with your usual menstrual cycle and organs and may increase the risk
those with a heavy flow might need of diabetes, heart attack and cancer.
a monthly boost to keep themselves Stick to the dose recommended by
topped up,” says Simon White. your GP or pharmacist and you’re
For... the Need-to-know: unlikely to overload. What’s more,
when iron is combined with some

always tired If you have a nutritionally balanced antibiotics or types of malaria medication,
the amount of both that can be absorbed
diet, full of iron-rich leafy greens and
red meat, it’s unlikely you’ll need a into the body is reduced.
The supplement: supp. Women need 14.8mg of iron
IRON a day – but if you have heavy periods, Stock up:
It’s what made Popeye so strong, and you may need more. BetterYou Iron Oral Spray (£9.95,
is essential for blood production. A “Iron is a fat-soluble mineral, meaning Lloydspharmacy.com) is a novel form
deficiency can lead to health problems, that if you take too much it can build up of iron that boosts absorption while
including anaemia and fatigue. “While in your system and cause constipation, side-stepping the tummy ache some iron
female athletes and pregnant women are vomiting and stomach pain,” White supplements can cause, but don’t take
particularly at risk, iron levels fluctuate explains. In extreme cases, it can damage it unless your doctor recommends it.