Iron, calcium and various other deficiencies

jnewell9
jnewell9 Posts: 31 Member
in Food and Nutrition
I changed my diet pretty dramatically last year eliminating sugar, soy, diary and breads. I also cut way back on red meat and portions are way less in general. Using FinessPal, I noticed that several nutrients were alarmingly low daily. I'm tweaking here and there to pick up nutrients, but went supplement route in the form of a food based multi (new chapter men's) and another for iron. Calcium looks like I will also supplement. I try to eat a varied diet and ideally will get to where I don't have to log everything to maintain once I hit my goal of a BMI of 24.

I'm not a huge fan of supplements. I feel they are not absorbed as well as "real" food. Anyone want to comment?

Replies

  • chainone
    chainone Posts: 42
    What I've noticed for myself is that supplements can be kind of tricky. You can't just walk into a pharmacy and pick something off the shelf. If you're serious about supplementation (and you sound it), you need to invest in high quality ones. You also need to read up on which ones may interact with others. The formulation also influences absorption, or what kind of mineral it is.
    Calcium just isn't calcium, that sort of thing.

    Personally I take 1000 mcg of B12 (methylcobalamin versus cyanocobalamin) every day regardless of diet. If I have had a lower-than-average calcium intake, I take one to two chelated calcium magnesium tablets before bed (the magnesium is important in calcium absorption and helps you sleep, works better on an empty stomach). I am working up to taking an iron supplement, but am having a hard time fitting it into my current eating schedule, because it cannot be taken alongside certain high-calcium foods.

    Sometimes supplementing is just damned complicated. If you're worried about getting all you can out of it, I recommend dedicating an hour to researching the specific nutrients you are interested in. I took notes on the best formulations, which co-supplements, the best times of day, the best brands...yada yada. It helped me feel better about it not being "real food", because I knew I was doing it right and with good quality product.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    My doctor recommended that I take a multi-vitamin. I found one at Walmart without iodine (I'm very sensitive to excess iodine). I also take a cal-mag-zinc with D and MSM. I have a lot less leg spasms at night since taking the multi with the cal-mag-zinc on a regular basis. I take the MSM for my joints. I do think food is better than supplements, but sometimes can't get enough of all nutrients from food alone. And yes, I have noticed that I am always low on iron, sometimes on calcium, when tracking here.
  • tinylightsbelow
    tinylightsbelow Posts: 85 Member
    From what I've heard supplements do not have to be tested at all or approved before they are put on the shelves. So they can offer a -bit- of peace of mind, but really you are best off simply eating more nutrient-dense food. Leafy greens are very iron-rich, sesame seeds are high in calcium, etc.
  • jnewell9
    jnewell9 Posts: 31 Member
    From what I've heard supplements do not have to be tested at all or approved before they are put on the shelves. So they can offer a -bit- of peace of mind, but really you are best off simply eating more nutrient-dense food. Leafy greens are very iron-rich, sesame seeds are high in calcium, etc.

    Just to emphasize the challenge, take calcium and sesame seeds. 1C of sesame seeds has about 875 calories and 1500mg calcium. So eating nutrient dense foods sounds great and I'm all about it, but the calcium dense foods seem to be mostly high calorie and/or would require a volume that's just not realistic. Kale is also considered calcium dense. 1C of kale gets me less than 10% of DV.
  • vienna_h
    vienna_h Posts: 428 Member
    get a blood test to see if you actually have any deficiencies before taking supplements. not only are you probably wasting money, but some supplements can be dangerous, like iron. too much iron can damage your organs. plus iron deficiency is based or ferretin, or the iron stored in your body, not the free flowing iron in your blood, so you wouldn't know if you have an iron deficiency without a blood test. Iron deficiency is very rare in men.
  • jnewell9
    jnewell9 Posts: 31 Member
    get a blood test to see if you actually have any deficiencies before taking supplements. not only are you probably wasting money, but some supplements can be dangerous, like iron. too much iron can damage your organs. plus iron deficiency is based or ferretin, or the iron stored in your body, not the free flowing iron in your blood, so you wouldn't know if you have an iron deficiency without a blood test. Iron deficiency is very rare in men.

    Good advice. Thanks.
  • RM10003
    RM10003 Posts: 316 Member
    Yeah, I'd second the advice to get tested before worrying about iron supplements.
    I almost never hit my RDA yet always test high enough to be able to donate blood (that's a good enough standard for me).

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