Supplements

i used to take lots of supplements but recently removed them one i started taking a product that had the "whole foods" version of most everything i was taking... there are much better ways to get those nutrients if you look at what's out there.

So I am starting to work some supplements into my diet - i ate the same things pretty much every day so i want to make sure i am getting all the goods.

I am adding Spirulina powder to my breakfast now - given that it is awesome. I don't eat red me so I am wondering if I need a further iron supplement of some kind?

Also I have problems with my lower back and knees so I am thinking Flaxseed oil to help with this (as well as the millions of other awesome things it does)

Any other thoughts (or thoughts on the above as well!) My diary is public if anyone wants to see anything else I might be glaringly missing!

Also you hear a lot of bad press about supplements that don't actually do anything - can any one reccommend some good brands?

Where do you purchase your spriulina powder. I buy supplements at trader joes, but havent found the powder.

Be careful with supplements as you can easily go into the area of alternative/un-proven rather than evidence based medicine. Here is a mainstream scientific view.

Glucosamine/chondroitin: The best clinical studies show no improvement in pain taking glucosamine/chondroitin compared to placebo. In fact, uptake studies show that none of the glucosamine or chondroitin is even taken up into the joints (it's digested in your gut). The reason it's not subsidised as a medicine in countries with socialised medical care like NZ is that it doesn't work. It's safe to take but just be aware of these points.

Flaxseed oil: Great if you're struggling to get enough fat into your diet and would like a boost that is low in saturated fat. But be careful, there is a lot of calories in it as it is pure fat.

Multivitamins: Normally not needed if you have a balanced diet. However, if you are on a calorie defecit and are eating a lot of nutritionally void food like protein powder then it's not unreasonable to take one.

Calcium: Extra calcium can be dangerous (atherosclerosis) if you already get enough in your diet.

Fish oil: It may have some anti-inflammatory effects but the studies are still in early days (compare with paracetamol and NSAIDs which are very very proven and much cheaper). If you're getting joint pain in your 20s then you need to figure out why not just treat the symptoms (e.g. are you running too frequently?). If you get acute rather than chronic joint pain the best thing you can do is stay active is normally gets better on its own in 3-6 months.

Spirulina: why not, lots of protein.

Oh forgot to answer question about iron. Women can easily get iron deficient for obvious reasons especially if one has heavy drawn out periods. If you're concerned then go to your GP and get a blood test. Being on a calorie defecit and being female is probably almost reason enough to get your haemoglobin (tells you if you're anaemic) and ferritin (iron levels) checked.

Iron supplements as tablets are the worst way to get extra iron because they are absorbed very poorly in the gut. To get enough iron through supplements you need to get prescription strength iron (ferrogradumet) which is 300mg+ and gives you nasty side effects like constipation, bloating, abdominal pain and black stool. The iron supplements at chemists etc do not have nearly enough iron in them to have any real effect on your haemoglobin and ferritin levels so save your money.

btw I am a final year medical student.