Supplements: Vitamins, Herbal and Others To Help You Live Life To The Full.
- Megon Champion
- Mar 25
- 13 min read
Many people find that their lifestyles and diets are insufficient to provide all the nutrients and vitamins needed to live life to the full. Supplements are a great way to help support your body daily and when it needs an extra boost.
This blog will examine the more common vitamins and supplements and list Laurika’s most recommended supplements. (Click here to go directly to Laurika’s recommended list.)
Before starting any supplements, it is essential that you contact your doctor first. Especially if you are on any medication, pregnant or breastfeeding!!!
Common Vitamins And What They Are Used For.
There are a vast variety of vitamins that you can take, but some of the main ones are as follows:
Vitamin A.
Although Vitamin A is considered a singular component, it is a group of compounds that include retinol, retinal, and retinyl esters. This fat-soluble vitamin is found most commonly in dairy, liver, fish, fruits, vegetables, and oils. It is then stored in the fat tissue in your body for later use, where it is broken down in your liver and enters your bloodstream from there.
Vitamin A is one of the most important vitamins for your body as it assists with cell growth, immune function, fetal development, and vision. It also helps maintain surface tissues such as your skin, intestines, lungs, bladder, and inner ear.
Vitamin A is most renowned for its role in vision and eye health. Retinal, the active form of vitamin A, combines with the protein opsin to form rhodopsin, a molecule necessary for color vision and low-light vision. It also assists with the protection and maintenance of the cornea.
Vitamin A also helps create and distribute T-cells, a type of white blood cell that boosts the immune system.
Vitamin B.
There are multiple forms of Vitamin B, all of which play an essential role within the body. The best way to get this form of vitamin is part of a Vitamin B complex tablet.
A Vitamin B complex tablet can contain a combination of the following forms of Vitamin B:
B1: Thiamine.
B2: Riboflavin.
B3: Niacin.
B5: Pantothenic acid.
B6: Pyridoxine.
B7: Biotin.
B9: Folic Acid.
B12: Cobalamin.
In this form, Vitamin B complex tablets can help maintain energy levels, brain functions and cell metabolism. It can also help support the immune function of the body and also help support or promote the following:
Muscle tone.
Cell health.
Growth of red blood cells.
Cardiovascular health.
Hormones and good cholesterol production.
Energy levels.
Eye sight.
Proper nerve function.
Appetite.
Digestion.
Absorption of Iron.
Vitamin B complex is also known to help alleviate stress levels in some patients.
Vitamin B is most commonly found in milk, cheese, eggs, red meat, chicken, dark green vegetables (such as spinach and kale), nuts, seeds, and fruits.
Vitamin C.
Vitamin C is a vitamin that the body cannot produce, but it is essential for many bodily functions and has been linked to many health benefits.
Vitamin C is a water-soluble vitamin. It is mainly found in fruit and vegetables such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
Vitamin C helps the body form blood vessels, cartilage, muscles, and collagen in the bones.
Vitamin C is a potent immune booster. It is an antioxidant that helps your body protect itself from free radicals in the blood system. This long-term protection has been linked to a lower rate of chronic illness. Vitamin C is also connected to shortening the duration of the common cold. (Unfortunately, it cannot prevent it.)
Another excellent benefit of Vitamin C is that it can lower blood pressure and the risk of heart disease. Vitamin C helps relax the blood vessels, which can help lower blood pressure. It also reduces the risk of developing bad cholesterol. Together, these factors lower the risk of heart disease.
Vitamin C can help reduce uric acid in the blood, significantly reducing the chance of gout formation.
Vitamin C is essential for the body's absorption of iron. It converts the iron into an easier-to-absorb form. This is extremely important for people who eat a high plant-based diet or are prone to anemia.
Finally, studies have shown that Vitamin C is essential to preventing cognitive decline in old age. People with dementia are more likely to have low levels of Vitamin C in their systems than those who do not.
Vitamin D.
Vitamin D is a fat-soluble vitamin mainly absorbed from sun exposure. It is a compound of three vitamins, mainly Vitamin D1, D2, and D3, and it can also be found in some foods.
Vitamin D's most important function is regulating and absorption of calcium and phosphorus. It also supports a healthy immune system.
Vitamin B has been shown to play a role in preventing the following diseases:
Multiple sclerosis (MS).
Heart disease.
Severe illnesses like colds, flu and COVID-19.
Autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.
Vitamin D has also been shown to assist people with depression, anxiety, and other similar conditions.
Vitamin E.
Vitamin E is another fat-soluble vitamin. Vitamin E naturally occurs in fibre-rich whole foods. This makes them very good for gut health. It can be found in the following foods:
Seeds.
Nuts.
Cereals.
Oils.
Eggs.
Poultry.
Meat.
Fruits.
Vitamin E may reduce oxidative stress and cell damage. As a potent antioxidant, it can help prevent conditions like cancer, heart disease, eye disorders, and cognitive decline.
Some studies have found that vitamin E reduces the two liver enzymes in people with Nonalcholic Fatty Liver disease. This leads to better blood lipid levels and overall better outcomes.
Dysmenorrhea is a condition characterised by severe and frequent menstrual pain, such as cramps and pelvic pain. Vitamin E has been found to reduce these symptoms. Taking a Vitamin E supplement two days before symptoms start minimises the pain in most study participants.
Common Supplements And What They Are Used For.
There are a vast variety of supplements that you can take, but some of the main ones are as follows:
Calcium.
Calcium is an important mineral that your body needs every day to function. Calcium needs Vitamin D to be absorbed and carries out many bodily functions. It is not produced by the body and is found in the following foods:
Dairy products.
Dark green vegetables.
White beans.
Sardines.
Calcium-fortified foods such as breads, cereals, soy products and juice.
Calcium is the main component of bones and teeth. It also assists with body movement and keeps tissue rigid, flexible, and strong.
Calcium intake is essential for women throughout their reproductive years. During their menstrual period, Calcium has been found to lower the symptoms of PMS. Studies have found that Calcium supplements can decrease the risk of Preeclampsia. Finally, during menopause, Calcium reduces the risk of osteoporosis.
Calcium binds to fatty acids, so limited studies have shown some success in using Calcium in a weight loss program. This benefit can also help reduce the risk of cardiovascular disease.
Echinacea.
This herb is probably one of the most popular supplements on the market today. It is most commonly used to treat the common cold and flu but can also treat other ailments. It comes in different forms, such as tablets, drops, or teas.
Echinacea is high in antioxidants, which is why it is so helpful in boosting the immune system and is so commonly used to treat colds and flu.
Early studies have found that Echinacea can lower blood sugar; however, more human studies are needed at this stage.
Echinacea has been found to combat some symptoms of anxiety. It contains the following compounds: alkamides, rosmarinic acid, and caffeic acid, which have been known to lower anxiety symptoms.
Echinacea is an anti-inflammatory. Inflammation is the body's natural way of healing, but if it continues for too long, it can lead to chronic illness. Echinacea is known to help reduce this form of inflammation.
Echinacea can also be used to settle an upset stomach.
Evening Primrose Oil.
Evening Primrose Oil is made from the seeds of the evening primrose plant. Its main healing ingredient is gamma-linolenic acid (GLA), an omega 6. It can be taken orally or used topically.
It has been traditionally used over the years to ease the symptoms of PMS, such as:
Breast swelling,
Bloating.
Irritability.
Acne.
This is because GLA converts prolactin into prostaglandin E1, which is thought to prevent PMS symptoms. Some people have also found Evening Primrose Oil to help with breast pain. This could be due to the anti-inflammatory effects of GLA.
It may help with skin conditions such as acne and eczema and maintain overall skin health. This is partially due to the GLA's anti-inflammatory effects and the oil's moisturising aspects.
Some women have found that Evening Primrose Oil has helped reduce their hot flashes, especially at night. However, studies are inconclusive as to why, and more research is needed.
It may reduce bone pain caused by arthritis, and although the study was small and had little to no side effects, it is a promising start.
Magnesium.
It is the fourth most common mineral in the body and is needed for many critical bodily functions, including the production of energy and the building of proteins. Magnesium is found in the following foods:
Legumes.
Nuts.
Seeds.
Whole grains.
Green leafy vegetables.
The lack of Magnesium may lead to the development of the following conditions:
Type 2 diabetes.
Heart disease.
Alzheimer’s disease.
atherosclerosis, or a narrowing of the arteries due to a cholesterol plaque
Magnesium can help you sleep better. New studies have found that people with a magnesium deficiency tend to have more sleep issues. Taking a magnesium supplement has been found to help people fall asleep quicker and keep them asleep for longer.
Magnesium can help with stress and anxiety by keeping cortisol levels in check. It also calms the brain’s chemical messengers, allowing the body to feel more relaxed and easing muscle tension and cramps.
Magnesium plays a crucial role in glucose and insulin metabolism, making it essential for people who struggle with controlling their blood sugar.
Iron.
Iron is needed to produce hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that transports oxygen from the lungs to all tissues and organs. Myoglobin is a protein in muscles that helps transport oxygen to the muscles.
Without Iron to produce hemoglobin and myoglobin, you can end up with something called iron-deficiency anemia. Some of the symptoms of anemia are:
Fatigue.
Difficulty breathing.
Craving non-food items such as food or dirt (Pica)
Low immunity.
Feeling cold.
Restless leg syndrome.
Iron-rich foods include the following:
Meat, seafood and poultry.
White beans, kidney beans, lentils and peas.
Nuts and dried fruits.
Green leafy vegetables such as spinach.
Fortified breads and cereals.
Zinc.
Zinc is essential for the functioning of the human body. It is used in trace amounts for growth, overall health, and the sense of taste. It is also needed for immune function, wound healing, blood clotting, and thyroid function, and it plays a key role in maintaining vision.
Zinc is not stored in the body and is mainly found in red meat, poultry and fish.
Zinc can be used to reduce the severity of diarrhoea in undernourished children.
Zinc supplements can help reduce macular degeneration and other age-related eye degeneration in high-risk groups.
Zinc has been found to reduce the symptoms of ADHD when taken alongside standard ADHD medication.
Zinc is an immune booster. Sucking on lozenges containing zinc gluconate or zinc acetate helps shorten the length of a cold in adults. It has also been found to reduce the chance of death in COVID-19 patients.
Omegas.
Omegas are fatty acids consumed as part of your diet or produced by your body. They are broken down into Omega 3, 6, and 9 based on where the carbon bond is formed on the fatty acid.
Omega 3 is an essential fat that benefits your heart, brain, and metabolism. Omega 6 provides your body with energy, and our body produces Omega 9, but it can be used to control insulin sensitivity and inflammation.
Omega 3 is a crucial part of the cell membrane but also can help with the following:
Improve heart health.
Supporting mental health.
Reducing weight and waist size.
Decreasing liver fat.
Fighting inflammation.
Omega 6's main component is Gamma-linolenic acid (GLA) and can be found in oils such as:
Borage oil.
We have discussed the benefits of GLA under Evening Primrose Oil, so we won’t go into them again here.
The body produces omega 9; however, studies have found that people who eat diets high in monounsaturated fats have lower insulin sensitivity and inflammation.
Supplements Recommended By Laurika.
In this section, we will look at the supplement recommended by Laurika for each age group.
Again, please remember to contact Laurika, your GP, or your care team before taking any of these supplements. This is especially important if you are pregnant or breastfeeding!
Children under 12.
Natura Rescue Remedy is used to treat emotional shock, anticipatory nervousness, grief, and sleeplessness caused by worry. It comes in tablets, drops, a spray, and melts for babies.
Brain Child Omega 3 chews: These contain tuna oil, giving the boost your child needs without the fishy flavour.
Zinplex Magnesium Syrup Junior: an immune booster with Zinc, Selenium and Vitamin C.
Neurovance (MN 1 kids syrup): This contains a blend of plant-derived phytochemical ingredients that will optimise your child’s concentration, brain function, and focus during stressful situations. It does not act as a sedative.
Feelgood Health Combo - Brightspark and Focus & Calm: Brightspark drops are a homeopathic remedy for improving concentration, and Focus & Calm drops relieve hyperactivity. Used together, these can effectively help children with ADHD.
Teen 12-18 years.
Bio-Strath: this is a 100% natural, Swiss plasmolysed herbal yeast supplement that contains 61 of the 100 nutrients your body needs daily. It aids with concentration, supports immunity, and sustains energy. It comes in tablet and syrup form.
Neurovance Tablets: these contain a blend of plant-derived phytochemical ingredients that will optimise your teen’s concentration, brain function, and focus during stressful situations. They do not act as sedatives.
MN7 for teens (multivitamin): enhances concentration and brain function while assisting with stress management. It also contains essential vitamins and minerals to promote clear, healthy skin and boost the body’s natural defences.
Feelgood Health Combo - Brightspark and Focus & Calm: Brightspark drops are a homeopathic remedy for improving concentration, and Focus & Calm drops relieve hyperactivity. Used together, these can effectively help teens with ADHD.
Adults.
5-HTP (Supplement): is converted into serotonin, which controls a variety of functions in the human body and brain. Inadequate serotonin is believed to play a role in depression and mood disturbances. Serotonin is also converted into melatonin in the pineal gland, where it plays an important role in the human sleep cycle.
GABA (Gamma aminobutyric acid) supplement: its main use is as a calming effect, especially for anxiety, stress and fear.
Magnesium Glycinate/ Taurate: this bonded magnesium improves absorption and stability. Adding this vegan-friendly magnesium supplement to your wellness routine can help improve energy levels, reduce fatigue, maintain bone health, and may help improve cardiovascular health. It can also support healthy blood pressure and blood sugar levels and enhance memory. It also aids with sleep issues.
MN 7 for adults (multivitamin): this is a complete multivitamin designed to support energy levels, promote a strong immune system, and encourage a healthy metabolism.
DS-24 (multivitamin): supports a healthy metabolism, boosts the immune system, and contains electrolytes to aid hydration.
Vitamin D3: contributes to maintaining normal bones, teeth, muscles, and immune function.
Ashwagandha (for women): is mainly used to reduce stress and anxiety. It can also be used as a sleep aid. Ashwagandha's ability to balance hormonal levels can help reduce the symptoms of PMS and Menopause.
Moringa (for women): Used during menopause, Moringa has been found to reduce hot flashes and improve sleep. It is also an antioxidant, which means it can help boost the immune system. Further, some anecdotal evidence shows that it can help with other conditions such as asthma, diabetes, and high cholesterol.
Other Supplements.
Camomile Tea: mainly used for sleep and relaxation, Camomile Tea can also reduce PMS symptoms, lower blood sugar, support the body when fighting the common cold and help with some skin conditions when used in a topical form.
Higher Living Organic Sweet Dreams (Woolworths): This tea contains lemon balm, lavender, and chamomile, which can help with sleeplessness and anxiety.
Jasmine tea (concentration): is high in antioxidants, which boost overall immune health, protect against cognitive decline, boost mood, and lower blood sugar levels.
Conclusion.
However, we look at supplements and vitamins that are used properly, they are a good addition to our day-to-day lifestyle. Whether it's just to boost concentration or add to your general well-being, there is a supplement out there for you.
References.
Laurika Rossouw.
Vitamin A
Vitamin B (compounds)
Vitamin C
Calcium
Vitamin D
Vitamin E
Echinacea
Evening primrose oil
Iron
Magnesium
Omegas
Zinc
: mainly used for sleep and relaxation, Camomile Tea can also reduce PMS symptoms, lower blood sugar, support the body when fighting the common cold and help with some skin conditions when used in a topical form.
Higher Living Organic Sweet Dreams (Woolworths): This tea contains lemon balm, lavender, and chamomile, which can help with sleeplessness and anxiety.
Jasmine tea (concentration): is high in antioxidants, which boost overall immune health, protect against cognitive decline, boost mood, and lower blood sugar levels.
Conclusion.
However, we look at supplements and vitamins that are used properly, they are a good addition to our day-to-day lifestyle. Whether it's just to boost concentration or add to your general well-being, there is a supplement out there for you.
References.
Laurika Rossouw.
Vitamin A
Vitamin B (compounds)
Vitamin C
Calcium
Vitamin D
Vitamin E
Echinacea
Evening primrose oil
Iron
Magnesium
Omegas
Zinc
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