Multi vitamins

I eat real, whole foods, so I get my vits and minerals from my food. It's usually the best way of doing it. A lot of multivitamins out there have all these wonderful things... except they are not available to you. Whatever form they're in, your body can't break them down and utilize them. I do take fermented cod liver oil for extra vitamin D, though. We have short winter days here.

I've been taking Nature's Way Alive! Whole Food Energizer Multi-Vitamin Max Poetncy for about 4 mos now. I really like them. I order them from Amazon.

I am older than dirt. I use Centrum Silver.

I've suffered low iron and usually ended in me collapsing-years ago - during pregnancies i was chronic low iron aswell-again caused fainting!! Not nice!!

Im not eating back my excersised calories, and apart from today my cals are under the 1200 im allowed and my excersise usually come in aruund 250 cals, so looking at it i could be hugely under???

increase calories to 1500-1600 and eat back exercise calories. and eat whole foods.

If your supposed to be eating at 1200 based on your heigh age and weight, etc then stay at 1200 calories don't increase them. For your exercise calories if your hungry or dizzy eat those back. Doesn't make sense to me to increase calories AND eat back exercise calories...that might result in you maintaining or gaining...

You may want to take a look at replacing a multivitamin with Moringa Oleifera - 1 pill instead of many . The plant is being used to provide nutrients to starving / malnourished countries.

This is some of the research I did on it:

The Moringa Oleifera tree, also known as the drumstick or “Miracle Tree” is considered the most nutritious plant on earth. The tree contains over 92 essential nutrients, including:

• Protein
• Vitamins (A, B1, B2, B3, B5, B6, C, E)
• Calcium, Potassium, Iron, Magnesium, Copper, Phosphorus, Zinc
• All 9 of the Essential Amino Acids (overall 18 of the 22 amino acids)
• Omega-9 Essential Fatty Acids that support healthy blood sugar levels and improve insulin sensitivities. Great for people with Type 2 Diabetes or have been diagnosed as pre-diabetic
• Antioxidants
• Anti-inflammatory agents
• Chlorophyll (4x more than wheatgrass) (overall immune system)
• Vegan, Kosher, Dairy Free, Soy Free and Non Allergenic

This tree is considered to have the highest Protein ratio of any plant so far studied on earth. Moringa has protein quality and quantity similar to soy beans, whole milk, and eggs, but there are no reports of Moringa triggered allergies so it can be used for baby nutrition replacing soy.

On a gram per gram comparison the Moringa tree offers 14 times more nutrition than oranges, milk, bananas, spinach, and carrots combined! The chart below shows a comparison between common foods, Fresh Moringa Leaves, and the Dried Moringa Leaf (like that found in the capsule).

Nutrients Common food Moringa Leaves Dried Leaves

Vitamin A Carrot 1.8 mg 6.8 mg 18.9 mg

Calcium Milk 120 mg 440 mg 2003 mg

Potassium Banana 88 mg 259 mg 1324 mg

Protein Yogurt 3.1 g 6.7 g 27.1 g

Vitamin C Orange 30 mg 220 mg 17.3 mg

Iron Spinach 1.14 mg 0.85 mg 28.2 mg

Unlike other multivitamins or nutritional supplements, Moringa is a true natural whole food source that is easily digested and absorbed into the human body. Which means your body actually uses all of it and uses it quickly.


 Calcium: Bone health (osteoporosis), arthritis, dental care, insomnia, menopause, premenstrual syndrome, cramps, weight loss, colon cancer, acidity, heart diseases, high blood pressure
 Copper: Brain function, arthritis, skin care, throat infections, hemoglobin deficiency, heart diseases, immunity
 Iron: Hemoglobin formation, body metabolism, muscle activity, anemia, brain function, immunity, insomnia, restless leg syndrome, regulation of body temperature
 Magnesium: High blood pressure, heart attack, alcoholism, bone health, cramps, diabetes, menopause, pregnancy, asthma
 Phosphorus: Weakness, bone health, brain function, sexual weakness, dental care, body metabolism
 Potassium: Low blood sugar, regulate blood pressure, heart diseases, water flow in the body, muscle disorders, cramps, brain function, diabetes, kidney disorders, arthritis
 Zinc: Skin care, eczema, acne, healing of wounds, prostate disorders, cold, weight loss, pregnancy, reproduction, hair care, appetite loss, eye care, night blindness

• Vitamin A or Retinol: Eye disorders, acne, skin disorders, infections, healing of wounds
• Vitamin B1 or Thiamine: Beriberi, heart diseases, indigestion, body metabolism, blood circulation, brain development
• Vitamin B2 or Riboflavin: Cataract, skin disorders, body metabolism, immunity, nervous system, anemia
• Vitamin B3 or Niacin: Weakness, digestion, nervous system, skin disorders, migraine, heart disorders, high blood pressure, high blood cholesterol, diabetes, diarrhea
• Vitamin B5 or Pantothenic Acid: Stress, arthritis, infections, skin disorders, graying of hair, high cholesterol
• Vitamin B6 or Pyridoxamine: Diabetes, piles, convulsions, excessive menstrual bleeding, stress, insomnia, morning sickness, travel sickness
• Vitamin C or Ascorbic Acid: Eye disorders, cancer, scurvy, common cold, infections, diabetes, stress, high blood cholesterol, heart diseases, cancer, high blood pressure, kidney disorders, internal bleeding, piles, corneal ulcers, inflammations, lead poisoning, immunity
• Vitamin E or Tocopherol: Anti-aging, skin care, heart diseases, blood circulation, sterility, brain function, menopause, painful menstrual cycles, eye disorders
• Calcium: Bone health (osteoporosis), arthritis, dental care, insomnia, menopause, premenstrual syndrome, cramps, weight loss, colon cancer, acidity, heart diseases, high blood pressure
• Copper: Brain function, arthritis, skin care, throat infections, hemoglobin deficiency, heart diseases, immunity
• Iron: Haemoglobin formation, body metabolism, muscle activity, anemia, brain function, immunity, insomnia, restless leg syndrome, regulation of body temperature
• Magnesium: High blood pressure, heart attack, alcoholism, bone health, cramps, diabetes, menopause, pregnancy, asthma
• Phosphorus: Weakness, bone health, brain function, sexual weakness, dental care, body metabolism
• Potassium: Low blood sugar, regulate blood pressure, heart diseases, water flow in the body, muscle disorders, cramps, brain function, diabetes, kidney disorders, arthritis
• Zinc: Skin care, eczema, acne, healing of wounds, postrate disorders, cold, weight loss, pregnancy, reproduction, hair care, appetie loss, eye care, night blindness


You can also read about it here:

Additional resources:
Trees for Life
http://www.treesforlife.org/

LIVESTRONG
http://www.livestrong.com/article/301127-moringa-leaves-weight-loss/

United Nations Educational, Scientific and Cultural Organization (UNESCO)
http://www.unesco.org/new/en/custom-search/?cx=000136296116563084670:h14j45a1zaw&cof=FORID:9&ie=UTF-8&q=moringa&hl=en&sa=ok&siteurl=www.unesco.org/new/en/&ref=&ss=1664j676564j7

United States Department of Agriculture
http://ndb.nal.usda.gov/ndb/foods/show/2959?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=moringa

I Like the Centrum Silver Womens Multivitamin

I use a cheap supermarket vitamin and mineral. It gives you 100% of the essentials and you don't need more than that!

In my opinion, you never really know that what they say is in the tablet really IS inside the tablet! Why someone would pay 10 times the price for a fancy label is beyond me.

You could try a liquid iron supplement. More easily absorbed or something.

And definitely eat more!!!! Work out your TDEE and take 15-20% off that (as long as that number is is higher than your BMR) and eat that number of calories. If you set your activity level then you don't have to eat your exercise calories back.

I've suffered low iron and usually ended in me collapsing-years ago - during pregnancies i was chronic low iron aswell-again caused fainting!! Not nice!!

Im not eating back my excersised calories, and apart from today my cals are under the 1200 im allowed and my excersise usually come in aruund 250 cals, so looking at it i could be hugely under???

Nature Made Multi For Her (if you are vegan/vegeterian, don't buy the liquid gels, buy the tablet - if it's too big for you, blend it into a smoothie or cut it with a vitamin cutter). http://www.naturemade.com/products/multivitamins/multi-for-her

Best Iron Suppliment (trust me, i'm anemic and suffer from constipation from the regular iron supplements): Vitron C. http://www.vitronc.com/