The answers
1 ANSWER: A
‘While water-soluble vitamins can be taken without any food, if there are any fat soluble vitamins in your product (vitamins A, E, D, K), they will be better absorbed when taken with the fats contained within your meal,’ says Aliza Marogy, nutritional therapist and founder of Inessa. Therefore, the earlier you take them, the more likely they will be absorbed in your body with your meals. Energy-boosting B vitamins can interfere with sleep, so are best taken first thing.
2 ANSWER: B
Boosting everything from heart health to brain function and vision, omega-3 fatty acids are essential. EPA and DHA types are found in oily fish, such as salmon, tuna, sardines and mackerel, and are more readily absorbed than the ALA type in leafy vegetables, flaxseeds and walnuts. Don’t eat oily fish regularly? Take a fish oil supplement or a plant-based one made from algae.
3 ANSWER: C
Folic acid supplements are usually recommended for women during pregnancy, but it helps in menopause too – in a study, 65% of women who took folic acid reported less hot flushes*. It’s thought this is because folic acid affects the neurotransmitter, serotonin, which has been linked to flushes.
4 ANSWER: C
Calcium is key to maintaining a healthy nervous system, muscles, heart, and bone health. But to absorb it, we need magnesium and vitamin D3. However, vitamin K2, found naturally in cheese, eggs and butter, also helps direct calcium to teeth and bones.
5 ANSWER: D
A real multitasker – also found in nuts, seeds and salmon – magnesium can improve memory, energy and sleep, and regulate hormone levels. It can also help with mood swings, alleviate stress and lessen period pains.
6 ANSWER: C
Vitamins C, B and folic acid are soluble in water instead of [the body’s] fat tissue,’ says nutritional therapist Sandra Greenbank**. ‘We don’t store the water-soluble vitamins in our body, so we need to get them daily.’
Find them in fruit and veg (steam or grill, as boiling destroys them), grains, milk and dairy, or take as a daily supplement.
7 ANSWER: D
‘Iron is needed for the body to produce haemoglobin, a substance in red blood cells used to carry oxygen around our body,’ says Aliza. A deficiency can cause fatigue, weaken the immune system, or even affect the heart or lungs. Take iron supplements with orange juice, as vitamin C aids absorption. Try Floradix Liquid Iron and Vitamin Formula, £11.50 for 250ml, Boots.