Tuesday, 7 May 2013

My Vitamins and Supplements!


My friends ask me all the time about the vitamins and supplements I take which ones are better for hair, nails or for energy. I am not an expert on that but every year I visit my doctor and ask him what I should take and what is better for my needs. 

So today I did a bit of shopping on Holland and Barret and Boots, that's where I buy all my vitamins, and I want to share it with you and explain what and why I take it.

I have tried many different brands and types of supplements, but these work for me the best and I have been taking them for about 3 years.

Please ask yor doctor before taking anything, like i said before I am not a expert, what works for me might not work for you or maybe you have different needs : )

Multivitamins with Iron 

The first thing I take in the morning is a large glass of water and another of fresh orange juice and one pill multivitamin with iron. I have been taking this daily for about two years and it has really helped me, I can feel the difference not only on my hair and nails, but also I don't feel tired and sleepy during the day. I had anemia   when I was younger, because my period was very heavy (one of the symptoms of polycystic ovary syndrome) so my doctor advised me to always take iron, especially during the days I have my period. 

What the iron actually does in our bodies is to carry life-giving oxygen to our blood cells, it is a vital element for muscle health, oxygen is needed by every and each part of our bodies to perform their functions.  I know that there are people who say that multivitamins does nothing for them, but I am extremely pleased with Boots vitamins, there are some periods when I forget to take them and I can really feel the difference. I recommended these to two friends and they are also very happy with them. Boots does also the same multivitamins without the iron. 

Of course you can find iron in many foods like red meat lentils, mussels, oysters, beef or chicken liver, pumpkin seeds, nuts and spinach. 

Triple Omega 3-6-9

In the morning I also take one Omega 3-6-9 pill, the instructions say to take one pill three times daily, but my doctor told me that one is enough if I eat healthy. Fatty acids are vital for our bodies, we need them so that our body systems like skin, brain and circulation can function properly. However, our bodies cant produce Omega-3 and Omega-6 fatty acids, and thats why we need to eat foods which are full of them!

Omega-3 is found naturally in:
  • salmon, sardines, tuna
  • chia seed, wheat germ and canola oils
  • brazil nuts and walnuts
  • spirulina and pumpkin seeds
Now, Omega 3- and Omega-6 fatty acids need to be combined to produce all the health benefits, but we have to eat them in the right amount, Omega-6 to Omega-3 ratio should be 2:1, so we need to eat twice as much Omega-6 as Omega-3. 

Omega-6 is found naturally in:
  • olive and sesame oil
  • raw kale, broccoli, lettuce 
  • chia seed oil
  • pistachios
Omega-9 fatty acid is not essenial for our bodies, but it is produced when there is enough Omega-3 or 6. Omega-9 helps to prevent heart disease and it lowers cholesterol levels. It also helps our immune system function.

Omega-9 is found naturally in:

  • avocados
  • pecans, cashews, pistachios and hazelnuts
  • almonds and macadamia nuts

Hyaluronic Acid

When I asked my doctor about hyalouronic acid pills, he told me that it is mainly used to treat joint problems, as it plays a vital role in the smooth working of the joints and helps maintain healthy connective tissues.  However, it can also help with skin problems. Hyaluronic acid restores water in the skin and it provides moisture. There are many facial treatments where doctors inject it directly to the face to reduce wrinkles. Many people say that after taking hyaluronic acid pills for a long time have not seen any difference, but I have seen a difference not only on my skin, sometimes I forget to use a moisturizer but my skin is still hydrated, but also on my knees. I work out almost every day and I used to have knee pain, I am not sure why, but now it is much much better! My doctor advised me to drink this with lots and lots of water.

Natural Cranberry Concentrate

Cranberries contain sooo many antioxidants and they can actually prevent bacterial buildup. Cranberries are great for a healthy urinary tract, but it is used to prevent urinary or bladder infections and not treat them. Because of the antioxidants, it is also good for your skin. It is very concentrate so I use it in juices and smoothies, it has a very sweet taste!

Spirulina Powder

I first tried spirulina powder a few weeks ago at my gym, I bought a fresh protein smoothie which had spirulina powder in it and some fruits. So I decided to do some research and this is actually used by vegetarians and vegans as an alternative to animal protein, however this is not the reason I started taking it, I love meat, but spirulina powder has many other nutrients such as vitamins A, B complex, D and K, minerals like iron, magnesium and potassium and it is also a good antioxidant. Spirulina powder also has chlorophyll and alkaline which makes it a strong alkaliser that counteract the acidity in our bodies from processed foods!
The taste and smell is horrible..but you can mix it in a smoothie or your protein shake! 

Coconut Milk

I love milk and I used to drink it everyday, with my coffee, tea or cereals, but two years ago I stopped because I realized I felt so bad after drinking it, I didn't digest it very well and I felt bloated. I read somewhere that as we get older there is chance we become lactose intolerant, so maybe that's what happened. So I started drinking soy, almond or coconut milk. I found the almond milk a bit watery, I prefer the soy one, but my favorite is coconut milk. I love that you can taste the coconut and it is so good, it hydrates the skin and hair. I don't drink it with my coffee, but I make amazing coconut hot chocolate and chai coconut latte (you can check the recipe here ). 

You can buy all the vitamins and supplements here:

Multivitamins with Iron from Boots (30 tablets) £2.05

Hyaluronic Acid (20mg, 30 tablets) with Vitamin C from Holland & Barrett £9.99

Triple Omega 3-6-9 (1200mg 60 tablets) from Holland & Barrett £14.99

Spirulina Powder (7000mg) from Holland & Barrett £13.99

I hope you enjoyed this post and thank you for reading!

Check out my next post on laundry tips and favorite products!

Lots of Love



  1. While people can be diagnosed with the same kind of nutrient deficiency, each person's body works differently. The required dietary supplements and adjustments vary, so it's a great thing to note that it's best to consult a doctor before taking anything. Thanks for sharing this post, Nathalia! -Juliana@Medicine Shoppe Crowfoot

  2. I have read your blog this blog is good collection of vitamins supplements i havre request to reader please read this blog thank Nathalia Bali

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    1. Hello Christine!
      Thank you for your comment I am glad you liked it!

  3. Wow so much information about vitamins. I find it very helpful.
    You make everything so easy to follow and understand.
    I think just because we think that vitamins can help us to be healthier and live longer.
    please find the more info about vitamins and supplements -

    1. Hello! Thank you for your comment!
      I will def check the link!