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Omega 3 – vegan (PB) – More Info

Omega 3 – vegan (PB)

Omega 3 fatty acids or oils – EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) – are essential fatty acids found directly in fish oil. They can also be produced in the body from plant sources (like walnuts and flax), but this conversion may be difficult and impaired by stress and a high omega 6 oil diet, common for vegans.

 

Omega 3 oils are needed for your baby’s brain and eyes to develop, as well as cell membrane health (so nervous system communication and function), skin, hair and nails, bone and joint health, for both baby and mother. Most Western diets do not provide optimal amounts of omega 3 oils and people at higher risk of deficiency include vegans, lacto-ovo vegetarians, those with higher stress or who exercise lots, or did before pregnancy. Modern breast milk is commonly low in DHA.

 

They are also needed for prostaglandin formation in the body. Prostaglandins are hormone-like substances that regulate circulation, inflammatory response and other vital processes.

 

  • Pregnant women should be sure to take a daily supplement that provides a minimum of 300 mg of DHA. The American Pregnancy Association recommends 480 mg DHA and 205 mg of EPA a day (usually taken in two capsules).
  • Normal supplementation range: many algae DHA supplements contain 200mg DHA, less than fish oil ones, so safe to take up to 2 a day in pregnancy, 3 in breastfeeding.

 

Those on blood-thinning medication (such as Warfarin) should not take omega 3 oil supplements – please check with your healthcare provider if you are not sure.

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Hair, Skin & Nails Complex – More Info

Hair, Skin & Nails Complex

Supplements that support specific body systems often contain a combination of the nutrients that work as co-factors (or co-enzymes) within their metabolic pathways. They may also other factors known to support their function eg botanicals (plant compounds) or non-essential nutrients ie those we can make in the body, but can produce less as we get older. Within the outer layers of our skin, hair and nails, these are the nutrients that support tissue regeneration and anti-inflammatory factors that reduce this tendency that interferes with tissue building.

 

It is generally safe to take this type of formulation as well as a typical multivitamin and mineral (MVM) supplement, unless it states is a targeted MVM itself. Formulations from reputable companies focus on the combination of nutrients or botanicals (plant compounds) rather than mega-doses on single agents. Consult your medical advisor if unsure or on medications.

 

There are many supplement formulations targeted towards skin, hair and nails, many containing B vitamins and zinc as key components for growth. Often included are antioxidants such as vitamins A, C and E, bioflavonoids, proanthocyanidins (such as elderberry), quercetin, bromelain and selenium for immune support and regulation of the inflammatory response. Sulphur compounds such as MSM or glucosinolates may be present to support collagen production, as may collagen itself or other amino acids needed for protein generation such as glycine and proline.

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Vitamin D3 (PB) – More Info

Vitamin D3 (PB)

Vitamin D3 (cholecalciferol) is a fat-soluble nutrient that can be obtained mostly from animal sources of food but also, uniquely, from spontaneous formation in the skin by sun exposure. It is critical to maintaining blood levels of calcium and for bone and joint growth, for both baby and mother in pregnancy and breastfeeding. It plays a role in immune health, helps cells reproduce normally and plays a role in mood regulation. It is also required for adequate blood levels of insulin. It can be depleted in those with little sun exposure (usual in winter in Northern hemisphere), darker skins and the elderly. According to NICE public health guidance on Vitamin D supplementation, from the Royal College of Obstetricians and Gynaecologists (RCOG), pregnant and breastfeeding women are at higher risk of vitamin D deficiency, with the following quote from Professor Alan Cameron, RCOG Vice President (2014):

Vitamin D supplementation is safe in pregnancy. Existing NICE guidance state that all pregnant and breastfeeding women should be informed about the importance of vitamin D and should take 10 micrograms of vitamin D supplements daily. Some pregnant women have low levels of vitamin D, however, women with pigmented or covered skin, women who are obese or immobile are at a higher risk of deficiency. These women may be advised to take a higher dose of vitamin D. Low vitamin D levels have been associated with a wide range of adverse maternal and child health outcomes. Taking supplements can improve your baby’s growth during his or her first year of life, and can reduce their risk of developing rickets for example. Healthcare professionals should ensure the women they talk to, in particular those at higher risk of deficiency, are aware of the importance of supplementation and the health benefits to them and their baby.”

Normal supplementation range: 100-400iu (2.5-10mcg) daily, often found in a pregnancy multivitamin, but extra may be supplemented as needed – you can ask to be tested by your GP if at risk of deficiency

Best form to supplement: vitamin D3 – active form, cholecalciferol Together, average sun exposure and diet provide 3mcg of vitamin D3 per day*. A safe upper level suitable for long-term intake by the whole population cannot be established based on the available data from studies. For guidance purposes only, a level of 25mcg/day of supplementary vitamin D would not be expected to cause adverse effects in the general population and those pregnant and breastfeeding*.

*Source: Expert Group on Vitamins and Minerals Report 2003

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Probiotics – broad spectrum (PB) – More Info

Probiotics – broad spectrum (PB)

Probiotic bacteria colonise a healthy intestinal tract, helping to keep down levels of unwanted bacteria by ‘competitive exclusion’ or crowding out the pathogenic or unhealthy bacteria, viruses or yeasts. Healthy digestive, immune and genito-urinary systems are hindered by depleted intestinal colonies of these ‘friendly’ bacteria; people using antibiotics or steroid medications (including the contraceptive pill), eating a poor diet, suffering from high levels of stress, infections or diarrhoea are more likely to have depleted levels.

 

Probiotics work beyond the remit of the gut and digestive health, being important signallers for immune modulation, mood via communication back to the brain and stress coping. This immune capacity has shown to extend to protective barrier areas of the body, such as those on the skin, respiratory and genito-urinary tracts.

 

Research suggests that taking probiotics during pregnancy reduces the risk of many pregnancy related conditions, (according to WebMD, including pre-eclampsia and gestational diabetes) and support healthy foetal growth (American Journal of Obstetrics and Gynecology, 2011). If taken during pregnancy they can reduce the likelihood of atopic conditions in childhood, when the mother breastfeeds, such as eczema and asthma (Journal of Allergy and Clinical Immunology, 2002). Supplementation with probiotics in pregnancy may increase a baby’s overall immunity and will continue to do the same while breastfeeding (Clinical & Experimental Allergy, 2008).

 

Intake is beneficial for those with previous depleted levels after long periods of stress, antibiotic use (especially in those who have had multiple courses), steroid medications (including the contraceptive pill for women) and had digestive issues whilst travelling abroad. Supplementation is also recommended and for those wishing to protect against harmful micro-organisms when travelling, especially in tropical countries.

 

Supplementation levels are the same as when not pregnant or breastfeeding:

 

  • Normal supplementation range: 1-10 billion CFUs (colony forming units) per day acidophilus for healthy maintenance of intestinal microflora; bought as a probiotic supplement. The amount required varies according to the extent of depletion.
  • Up to 100 billion CFUs a day, for 7 days, often advised following antibiotic use, but can also be taken alongside to limit depletion of your gut levels of probiotics.
  • Best form to supplement: human strain Lactobacillus acidophilus and Bifidobacterium as main gut colonists; other strains include Lactobacillus rhamnosus, Lactobacillus plantarum, Lactobacillus casei and Streptococcus Thermophilus.
  • Choose capsules rather than drinks with sugar to supplement, as then the bacteria reach the gut and are not compromised (as well as your health) by the presence of sugar.

 

Taking probiotic supplements during pregnancy has not been shown to have any adverse effects on the developing baby or on the mother, according to a review in Canadian Family Physician (2011). Only a very rare possibility exists that the bacteria contained in the probiotics could cause a systemic infection. Individuals who are at risk of developing this type of infection include those with compromised immune systems from chronic illness such as HIV and cancer. When such conditions are absent, however, taking probiotics during pregnancy or breastfeeding is regarded as safe, as the bacteria do not cross into the bloodstream or breastmilk.

 

On first taking a probiotic supplement, you may experience some more gas and bloating, even other symptoms as your gut environment changes, such as fatigue, irritability and headaches. These should pass within a few days and you can always reduce the dose and slowly introduce in again.

 

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Omega 3 oils (PB) – More Info

Omega 3 oils (PB)

Omega 3 fatty acids or oils – EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) – are essential fatty acids found directly in fish oil (and krill and some meat sources, especially grass-fed) and are needed for your baby’s brain and eyes to develop. Recommendations during pregnancy and breastfeeding are to not eat more than two portions of oily fish (mackerel, sardines, salmon, trout) a week as it can contain environmental pollutants, such as dioxins and polychlorinated biphenyls (PCBs), that may interfere with your baby’s development. One or two portions of oily fish a week will benefit you and your developing baby at a level that doesn’t cause harm from the pollutants in the fish. Many mothers supplement to make up the level needed or because they do not eat fish.

 

Omega 3 oils are also important to cell membrane health (so nervous system communication and function), skin, hair and nails, bone and joint health, for both baby and mother. Most Western diets do not provide optimal amounts of omega 3 oils and people at higher risk of deficiency include vegans, lacto-ovo vegetarians, those with higher stress or who exercise lots (or did before pregnancy) and those generally eating oily fish less than once every two weeks. Modern breast milk is commonly low in DHA.

 

They are also needed for prostaglandin formation in the body. Prostaglandins are hormone-like substances that regulate circulation, inflammatory response and other vital processes. They can also be produced in the body from plant sources (like walnuts and flax), but this conversion may be difficult and impaired by stress.

 

  • Pregnant women should be sure to take a daily supplement that provides a minimum of 300 mg of DHA. The American Pregnancy Association recommends 480 mg DHA and 205 mg of EPA a day (usually taken in two capsules).
  • Best form to supplement: Fish oil verified for purity by an independent laboratory (removed PCBs, dioxins and other industrial toxins) or krill oil, a phospholipid form more easily incorporated into cells in the brain and nervous system.
  • As most fish or krill oil capsules are made of gelatin, if vegetarian you may prefer an algae-sourced DHA supplement, but the amounts are generally less.
  • Check labels for safety in pregnancy and breastfeeding – there are many brands available that tailor specifically to this need.

 

NB: Omega 3 oils differ from Cod Liver Oil, which is NOT safe to take during pregnancy.

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You may also benefit from:

Digestive Tea – More Info

Digestive Tea

Tea has long been used in a digestive capacity, partly as a warm drink but also containing herbs and plants used traditionally to support digestive function and health of the gastro-intestinal tract (gut). Common examples found in ‘digestive teas’ are peppermint, camomile, fennel, ginger and licorice.

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Bag of golden linseed – More Info

Bag of golden linseed

The tiny humble golden linseed is a fantastic form of insoluble fibre; linseed or flaxseed is often also taken in supplement form, but it can be most useful added to foods as a ready supply of soluble fibre in the form of lignans, particularly effective at cholesterol regulation and hormone balance. Lignans also help to prevent gallstone formation and keep our channels of cholesterol elimination via the liver, gallbladder and bowel free from obstruction, as they bind to the bile acids to remove them, taking along the cholesterol in the bile too.

 

Linseed should be ground as it is almost impossible to digest the seed pods and added to cereals or smoothies, but it should be kept cool and dark to avoid damage, as the essential oils (both 3 and 6) are vulnerable to heat and light damage. Perhaps most usefully though, linseed can be soaked overnight with a little water, which opens up the tough kernels and forms a mucilage from the types of soluble fibres inside called polymucosaccharides. When drunk or added to porridge, berries, cereal or yoghurt (or just knocked back with the water) this coats the gastro-intestinal tract and works to regulate both constipation or diarrhoea by drawing water into the stool or the bowel as needed. It also helps digestion by healing the gut wall and promoting the all-important mucosal lining, the microfilm of the gut, our first line of immune defence and vital in reducing the incidence of food intolerances that can lead to constipation and cholesterol build-up. Drink the water too for extra lignan benefits!

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Body Brush – More Info

Body Brush

You may already be aware of the benefits of dry brushing, the practice of using a coarse dry brush to brush your entire body and stimulate the circulation under the skin. This also opens clogged pores and brushes away debris, allowing the skin to ‘breathe’ more easily and detoxify more readily. As the skin is the second organ of detoxification (after the liver), clearing it encourages better elimination of wastes and toxins from the whole of the body. Your nervous system also receives an acupressure session, as dry brushing invigorates all of the nerve endings on your skin. This is why it can take some getting used to!

 

Brush over the whole of your body, with broad strokes, all towards the heart and with the hardest brush you can; you can even add a few drops of lavender essential oil to the bristles to destroy bacteria and for some extra cleansing and pampering. Wash your brush regularly with soap and water.

 

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Liver support tea – More Info

Liver support tea

Tea has long been used to support the body’s natural detoxification mechanisms, usually containing herbs and plants used traditionally to support liver function and bowel health. Common examples found in liver support or ‘detox teas’ are dandelion, milk thistle, licorice, cinnamon, turmeric, burdock, peppermint and green tea, but many other plants also support liver function.

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Cinnamon & licorice tea – More Info

Cinnamon & licorice tea

Both cinnamon and licorice have long traditional uses for blood sugar regulation and are often found together in teas that provide a sweet enough taste to curb sugar cravings. Cinnamon contains an antioxidant called MCHP that has shown to mimic the effects of insulin and allow us to use the sugars from carbohydrates more effectively. Licorice is known by nutritional therapists and naturopaths as an ‘adrenal adaptogen’, regulating our response to stress via the HPA (brain to adrenal) axis.

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Psyllium Husk Powder – More Info

Psyllium Husk Powder

Soluble – and insoluble – fibre is found in plant sources. Most people who consume a typical Western diet are fibre-deficient. Eating white flour, white rice, and fruit juice (as opposed to whole fruit) all contribute to this problem. Many so-called wholewheat products contain mostly white flour. Read labels and avoid “flour” and “unbleached flour,” both of which are simply white flour. Junk food is also fibre depleted. The benefits of eating whole grains are largely derived from the beneficial constituents present in the outer layers of the grains, which are stripped away in making white flour and white rice.

 

Ideally, we would get large volumes of soluble fibre daily from many vegetable sources, so eating less than five portions a day may not support optimal health. When not enough fibre and water are present in the diet, bowel function may be impaired. Whilst increasing dietary sources to address this, soluble fibre can be supplemented. In particular, psyllium is a bulk-forming laxative as a source of soluble fibre. Psyllium seeds contain 10-30% mucilage to support the gut mucosal lining.

 

Fibre supplements have shown to regulate digestion, both helping constipation and diarrhoea. They also help balance blood sugar, regulate cholesterol and may help reduce middle body fat stores. They need to be taken alongside with adequate water drunk throughout the day.

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Greens/ Algae Powder – More Info

Greens/ Algae Powder

Green Foods and Algae supplements are popular for their use as supplemental nutrient sources and particularly for chlorophyll to make up for a deficit in green, leafy plant foods, which should make up a good proportion of the human diet for optimal health.

 

Good dietary sources of chlorophyll include dark green leafy vegetables, algae (including spirulina and chlorella), wheat grass, and barley grass. Supplements of chlorophyll as powder, capsules, tablets and drinks are also available. The molecular structure of chlorophyll resembles that of the oxygen-carrying protein of red blood cells, haemoglobin. Spirulina is particularly rich in complete protein and also contains carotenoids, vitamins, minerals, and essential fatty acids.

 

Whilst little research has been done in this area, supplemental powders and capsules have popular use as detoxification and immune supporting products.

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Amino Acid Complex/ Protein Powder – More Info

Amino Acid Complex/ Protein Powder

If you are vegetarian and exercising at a more than average level, you may feel the need for a protein powder supplement, particularly if you have no eggs or dairy in your diet. This may be a good idea if you are also under stress, which uses up the amino acids in proteins to create the increased responses of neurotransmitters, hormones and enzymes. Exercise breaks down muscle and adequate protein is needed to build it back up again; particularly glutamine and the branched-chain amino acids valine, leucine and isoleucine.

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Protein Powder – vegan – More Info

Protein Powder – vegan

If you are vegan, you may feel the need for a protein powder supplement that you can add to smoothies or other foods. This may be a good idea if you are under stress, which uses up the amino acids in proteins to create the increased responses of neurotransmitters, hormones and enzymes.

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Calming tea – More Info

Calming tea

Tea has long been used in a soothing capacity, partly as a warm drink but also containing herbs and plants used traditionally to bring us down from the fight-or-flight response and into calming, parasympathetic nervous system mode. In this way, calming teas are drunk both during the day and before bed to help sleep quality. Common examples found in calming or sleep teas camomile, lemon balm, hops and valerian. Camomile in particular is known to raise levels of the calming amino acid and neurotransmitter glycine, which helps keep us asleep once there, but also allows us to come down from agitation without drowsiness when awake.

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Oils, Aromas & Balms

Oils, Aromas & Balms

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