The role of nutritional supplements

Nutrients

Nutritional Combinations

Certain nutrients may help the absorption of other nutrients. Vitamin C, for example, can help to increase the absorption of iron from a meal. Sources of vitamin C might include peppers, kiwis or citrus fruits.

Use Healthy Fats

Including a source of healthy fats in our meals, such as olive oil, avocado, nuts, seeds etc. can potentially help to boost absorption of the fat-soluble vitamins (A,D,E & K) as well as certain phytonutrients.

Tea / Coffee > 30 Minutes Either Side of a Meal

Tea and coffee can potentially inhibit absorption of various micronutrients, so it is recommended that they are not consumed within half an hour either side of a meal.

Remember to CHEW, and Then Chew Some More!

Chewing is essential to help break down food into very small particle sizes, which enables other digestive processes and enzymes better access to the nutrients contained within.

Intake Calculators

Occasionally, using an intake calculator for a few days can be an interesting way of becoming more aware of what you're eating and how much of your nutrient requirement you're likely to be achieving through your diet. They are not necessarily 100% accurate, but can be insightful. I found completing this calcium one interesting, for example.

Enjoy Variety - of Both Foods and Preparation Methods

Different foods have different profiles of nutrients that they contain. Eating a wide variety of whole foods in particular, should help us to access a wide variety of nutrients. Likewise, varying the cooking and preparation methods we use can also help us to absorb different micronutrients & phytonutrients.

Not Too Much Boiling - Enjoy It Raw, Steamed, or Roasted Instead.

Boiling can leach a fair amount of nutrition from food into the cooking water. Mixing things up can not only boost the variety of textures and flavours in our foods, but potentially also help to boost nutrient absorption, too.

Take Time to Eat

Digestion begins in the mind. Take time to stop, slow down, chew and enjoy your food. This helps to put us into the nervous system state of 'rest and digest', which does exactly as it says on the tin!

Soak, Sprout & Ferment

Soaking, sprouting or fermenting can potentially help to boost the bioavailability of certain micronutrients, such as zinc, from nuts, seeds, wholegrains and pulses. There are lots of ways to do this, but my basic rule-of-thumb is to soak for 12 hours in filtered water, and then draining and cooking (where necessary) in fresh water.

All About Nutrient Calculators

It is important to note that nutrient calculators will not be completely accurate, so if you have any specific nutrition concerns, it is always best to consult with a professional first.

Nutrition calculators, however, can provide us with a useful overview and raise our awareness of the approximate composition of the foods we eat on a regular basis. I recommend only using them for a few days at a time, up to a maximum of two weeks, to avoid causing unnecessary anxiety.

Apps like My Fitness Pal, for example, provide a basic overview of macronutrients (fats, protein, carbohydrates) and micronutrients.

The International Osteoporosis Foundation has a free calcium calculator available at https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator.

The BBC offers a useful Nutrition Calculator tool to help you figure out what you should ideally be aiming for with your nutritional intake: https://www.bbc.co.uk/games/embed/food-interactive-nutrition-calculator.

However, I would like to emphasise that we do not eat individual nutrients; we eat whole foods, and it is more important to consider our overall dietary pattern as well as our overall lifestyle than worrying about single micronutrients. Aiming for a healthy, balanced diet, such as that described in this course, is important.

Supplements

Nutritional supplements should not be used as a substitute for a balanced diet. It is best, wherever possible, to get your nutrients from food. Take a look at the NUTRIENTS download attached to this video for some helpful hints and tips on ways to maximise nutrient absorption from your food.

Sometimes, however, nutritional supplements are helpful. They may even be prescribed by a healthcare professional. For example, when you have a measured deficiency or problems with absorption of nutrients from food, or when following public health guidance (around pregnancy, for instance).

More of a nutrient is not necessarily better. We need just the right amount – not too little (insufficiency) and not too much. It's usually quite a lot harder to get too much from whole food sources than it is from a concentrated supplement.

A little scepticism is probably a good thing when it comes to buying supplements. It is a relatively unregulated market. It is sensible to consult your GP or an appropriately qualified healthcare / nutrition professional prior to starting any supplements.

Further Resources

On ameliafreer.com

My article on Vitamin D

Should I be taking supplements?

NHS advice

Do I need vitamin supplements?

Vitamins, supplements and nutrition in pregnancy