<p>Are you trying to get pregnant and want to know what foods to eat to improve your chances of conception? Female fertility depends largely on hormonal balance. Oestrogen, progesterone and testosterone are the three main hormones involved in conception and pregnancy. </p><p>Problems with the metabolism of any of these hormones can disrupt hormone balance and affect fertility. Factors that can upset the balance of these hormones include poor diet and nutrition, being overweight, feeling stressed, problems with the normal functioning of the liver, gut and thyroid, and hormone disrupting chemicals such as BPA and phthalates found in plastics, and some body care and household cleaning products. </p><h4>Key Foods for Female Fertility</h4><p>The food you eat plays an important role in boosting your chances of becoming pregnant. As a general rule, aim to plan your diet so that it contains plenty of vegetables, protein, healthy fats and is low in sugar, refined carbohydrates and processed foods. </p><ul><li>Protein - Unprocessed meat and fish are good sources of complete protein and bioavailable iron. If you are vegetarian, prioritise eggs and organic dairy. If you are vegan, remember to combine foods such as wild rice and beans to give you a complete range of protein types. You might also consider a protein powder such as hemp or pea.</li><li>Healthy fats - sex hormones are made from fatty acids so be sure to include healthy fats such as olive oil, avocado oil, butter, coconut oil, flaxseed oil and oily fish. However, do not consume more than 2 portions of oily fish per week as heavy metals found in oily fish can build up in the body and affect a growing foetus. </li><li>Bitter foods such as rocket or watercress help to support good digestion in order to absorb nutrients effectively.</li><li>Aim to eat 30g fibre per day from a variety of sources such as vegetables, oats, brown rice, quinoa, nuts, seeds and fruits such as stewed apples, pears, and berries. This will support your gut which plays a role in hormone balance. </li><li>Organic, unsweetened, full-fat dairy – if you tolerate it – will provide you with calcium and protein.</li></ul><h4>Which Supplements Can Support Female Fertility?</h4><p>Avoid high-dose supplements as they are not advised in pregnancy. Instead, consider the following:</p><ul><li>Specifically formulated prenatal supplement </li><li>Folate (folic acid) </li></ul><h4>Top Tips on Buying Supplements for Female Fertility</h4><ul><li>Choose a folic acid supplement that contains 400 micrograms of folic acid. Women are advised to take 400 micrograms of folic acid in the 3 months before conception and for the first 12 weeks of pregnancy to reduce the risk of neural tube defects.</li></ul><h4>Nutritional Therapy Support For Female Fertility </h4><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with female fertility and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations</p>

Supplements for Women's Fertility

Discover the top Fertility Supplements on the market with must-have nutrients including B12 & Folic Acid. Learn more about Fertility Vitamins for Women today.

Fertility Women

<p>Are you pregnant and wondering what foods and supplements can help to support a healthy baby? Pregnancy places extra demands on the body, therefore it is especially important during this time to choose nourishing and nutritious foods, to prioritise rest, sleep, gentle movement and getting outside for natural sunlight and fresh air, to support your body and developing foetus.   </p><p>Morning sickness, heartburn or acid reflux, constipation, fatigue, and sleep problems are some common symptoms of pregnancy. Diet and lifestyle changes may help to manage these such as ensuring you are drinking enough fluids during the day (aim for 2.5 litres of fluids per day), including gentle fibres, opting for protein-rich, low sugar snacks, and considering traditional remedies such as ginger, chicken broth and acupuncture. </p><h4>Key Foods for Pregnancy</h4><p>Energy needs increase in pregnancy to support optimum growth and development of the baby. While this translates into a need for slightly more calories per day, most women can easily meet the higher energy requirements by focusing on the nutrient-density of their meals. Here are some foods and nutrients to focus on during pregnancy: </p><ul><li>Protein is required to create the cells and tissues for your growing baby. Include a source of protein with every meal, for example from meat, poultry, eggs, fish, quinoa, nuts, seeds, beans and tofu. </li><li>Omega-3 fatty acids are important to support the development of your baby’s brain and healthy vision. Good sources include oily fish such as salmon, mackerel, anchovies, sardines and herring (limit to 2 portions per week of oily fish). Vegan and vegetarian sources include hemp seed oil, flaxseeds, walnuts and algae supplements.  </li><li>A range of vegetables can provide a variety of important minerals such to support your increasing energy needs. Aim to eat a rainbow of different coloured fruits, vegetables, culinary herbs and spices each day. </li><li>Avoid processed foods which can upset the delicate balance of beneficial gut bacteria and lead to poor energy levels and nutrient intake. </li></ul><h4>Which Supplements Can Support Pregnancy? </h4><ol><li>Prenatal vitamin and mineral supplement </li><li>Folate</li><li>Probiotic</li><li>Iron</li><li>Vitamin D</li></ol><h4>Top Tips on Buying Supplements for Pregnancy </h4><ul><li>Read the labels on the back of supplements to make sure they are appropriate for pregnancy. </li><li>Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach. Speak to your healthcare team to see if you need to supplement. </li><li>Some manufacturers produce a mix of probiotic strains formulated especially for pregnancy.</li><li>Vitamin D3 is a more bioavailable form than vitamin D2. </li></ul><h4>Nutritional Therapy Support For Pregnancy    </h4><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with Pregnancy and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations  </p>

Supplements for Pregnancy

Choose top Prenatal Vitamins for you & your baby. With Calcium, Vitamin D & Folic Acid find the nutrients & Prenatals you need today. Discover Vitaminology!

Pregnancy

Registered Nutritional Therapist. PgDip Nutrition Science & Practice. 

Fertility - Women's 

<p>Find and compare fertility vitamins for women</p>

Vitamins for Fertility - Women's 

<p>Find and compare vitamins for helping you through pregnancy, aiding the mothers general health</p>

Vitamins for Pregnancy

<h3>Preparing Your Body For Pregnancy</h3><p><br/></p><p>While the majority of couples trying for a baby will be successful within the first year, for some it will take another year or longer. Multiple factors affect fertility and, although some of these will be out of our control, others are withing our reach. Diet and lifestyle changes can play a big role in balancing our hormones and improving our overall reproductive health.</p><p><br/></p><h4>A Three-Month Fertility Plan</h4><p><br/></p><p>As the quality of both eggs and sperm can be affected by our diet and lifestyle over a three-month period, it is worth considering planning ahead for conception at least three, if not four, months earlier. In fact, the best strategy for optimizing conception and pregnancy is to have a strategy!</p><p><br/></p><p>Consider incorporating the following into your fertility plan:</p><p><br/></p><h5>1.	Medical preparation.</h5><p><br/></p><p>Pay attention to any health problems you and your partner may have. Specifically, this could mean:</p><p><br/></p><ul><li>Make an appointment with your GP or consultant to discuss ongoing health conditions.</li><li>Book a medication review with your doctor or pharmacist – some medications can affect fertility or could be an issue in pregnancy.</li><li>Address suspected issues that can impact fertility – for example: thyroid dysfunction, food allergies and constipation or other gastrointestinal problems.</li></ul><p><br/></p><h5>2.	Basic testing</h5><p><br/></p><p>Ask your doctor, midwife or nutritional practitioner about blood tests that can rule out basic health issues such as depleted vitamin D, thyroid hormone and ferritin levels.</p><p><br/></p><h5>3.	Diet – what to eat to get pregnant</h5><p><br/></p><ul><li>Boost your diet for fertility by following these four principles:</li><li>Include a protein-rich food at every meal to support optimal production of the hormones and enzymes involved in male and female reproduction.</li><li>Include a variety of vegetables for an abundance of fertility-supporting micronutrients.</li><li>Reduce sugar and refined carbohydrates – these may interfere with healthy oestrogen metabolism, a key player in reproductive health</li><li>Eliminate processed foods that are devoid of nutrients and may contain additives and unhelpful fats that are detrimental to overall health.</li></ul><p><br/></p><p>See our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/what-to-eat-to-get-pregnant" target="_self">the best diet for fertility</a>.</p><p><br/></p><h5>4.	Weight management</h5><p><br/></p><p>Low body weight for your height can interfere with your hormonal system and send a signal that your body is not robust enough for pregnancy. Similarly, excess body fat can interfere with oestrogen metabolism, resulting in hormones essential to conception and pregnancy becoming out of balance. Drastic dieting can have a negative impact on fertility so look at the nutritional tips above and focus on good quality foods that are unprocessed and low in sugar. See also our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/losing-weight-to-get-pregnant" target="_self">losing weight for fertility</a>.</p><p><br/></p><h5>5.	Exercise</h5><p><br/></p><p>Exercise brings lots of benefits to health, but overdoing it can be perceived as stressful by the body, potentially leading to inflammation and adversely affecting hormones and hence fertility. The key is to avoid both under- and over-exercising. Consider the following:</p><p><br/></p><ul><li>Move regularly, walk more, use a step counter.</li><li>If your doctor approves, attend a pregnancy exercise or yoga class.</li><li>Reduce vigorous, high-impact or endurance activities such as running.</li><li>If you are accustomed to high exercise levels, introduce ‘active rest days’ during which you take walks but give workouts a miss.</li></ul><p><br/></p><h5>6.	Take care with supplements</h5><p><br/></p><p>Avoid high-dose supplements as they are not advised in pregnancy. Choose instead a dedicated pre-natal supplement. These are particularly useful as women are advised to start a folate supplement three months before conception.</p><p><br/></p><h5>7.	Cut out alcohol and reduce caffeine</h5><p><br/></p><p>The health of our liver is important for good oestrogen metabolism and therefore good hormone balance and fertility. Alcohol and caffeine can have negative effects on liver health and, in addition, both are dehydrating. Choose instead filtered water and fruit teas. When eating out, non-alcoholic cocktails and spritzers can be an enjoyable alternative.</p><p><br/></p><h5>8.	Stress</h5><p><br/></p><p>Stress negatively impacts our immune system, hormone balance and blood glucose regulation, all of which can affect fertility. It also depletes nutrients, making it harder to keep a good nutritional status for conception and pregnancy. Consider ways to manage stress, such as counselling, meditation, reflection or time to yourself. Simple breathing exercises and avoiding taking on too much, either at work or at home, can go a long way towards lowering stress levels.</p><p><br/></p><h5>9.	Sleep</h5><p><br/></p><p>Prioritise your sleep to give your body the best chances to cleanse, repair and replenish during the night. There are few body systems that are not boosted by good sleep and research suggests strong links between sleep quality and fertility. Start by making sure you have time to wind down properly for at least an hour before ‘lights out’. This might mean a good novel, a guided meditation or some relaxing music in a calm, dimly-light room.</p><p><br/></p><h5>10.	Reduce exposure to toxins</h5><p><br/></p><p>Identify ways to reduce your exposure to toxins that are best avoided for fertility and pregnancy. Be cautious with:</p><p><br/></p><ul><li>Air fresheners and cleaning products.</li><li>Body care creams and washes.</li><li>Weedkiller and pesticides.</li><li>Occupational exposure to chemicals at work.</li><li>Food – choose organic where possible.</li></ul><p></p><p></p>

The best way to get pregnant is a multi-pronged approach including a fertility plan and targeted diet and lifestyle changes. 

<a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>

<h3>Preparing Your Body For Pregnancy</h3><p><br/></p><p>While the majority of couples trying for a baby will be successful within the first year, for some it will take another year or longer. Multiple factors affect fertility and, although some of these will be out of our control, others are withing our reach. Diet and lifestyle changes can play a big role in balancing our hormones and improving our overall reproductive health.</p><p><br/></p><h4>A Three-Month Fertility Plan</h4><p><br/></p><p>As the quality of both eggs and sperm can be affected by our diet and lifestyle over a three-month period, it is worth considering planning ahead for conception at least three, if not four, months earlier. In fact, the best strategy for optimizing conception and pregnancy is to have a strategy!</p><p><br/></p><p>Consider incorporating the following into your fertility plan:</p><p><br/></p><h5>1.	Medical preparation.</h5><p><br/></p><p>Pay attention to any health problems you and your partner may have. Specifically, this could mean:</p><p><br/></p><ul><li>Make an appointment with your GP or consultant to discuss ongoing health conditions.</li><li>Book a medication review with your doctor or pharmacist – some medications can affect fertility or could be an issue in pregnancy.</li><li>Address suspected issues that can impact fertility – for example: thyroid dysfunction, food allergies and constipation or other gastrointestinal problems.</li></ul><p><br/></p><h5>2.	Basic testing</h5><p><br/></p><p>Ask your doctor, midwife or nutritional practitioner about blood tests that can rule out basic health issues such as depleted <a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>, thyroid hormone and ferritin levels.</p><p><br/></p><h5>3.	Diet – what to eat to get pregnant</h5><p><br/></p><ul><li>Boost your diet for fertility by following these four principles:</li><li>Include a protein-rich food at every meal to support optimal production of the hormones and enzymes involved in male and female reproduction.</li><li>Include a variety of vegetables for an abundance of fertility-supporting micronutrients.</li><li>Reduce sugar and refined carbohydrates – these may interfere with healthy oestrogen metabolism, a key player in reproductive health</li><li>Eliminate processed foods that are devoid of nutrients and may contain additives and unhelpful fats that are detrimental to overall health.</li></ul><p><br/></p><p>See our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/what-to-eat-to-get-pregnant" target="_self">the best diet for fertility</a>.</p><p><br/></p><h5>4.	Weight management</h5><p><br/></p><p>Low body weight for your height can interfere with your hormonal system and send a signal that your body is not robust enough for pregnancy. Similarly, excess body fat can interfere with oestrogen metabolism, resulting in hormones essential to conception and pregnancy becoming out of balance. Drastic dieting can have a negative impact on fertility so look at the nutritional tips above and focus on good quality foods that are unprocessed and low in sugar. See also our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/losing-weight-to-get-pregnant" target="_self">losing weight for fertility</a>.</p><p><br/></p><h5>5.	Exercise</h5><p><br/></p><p>Exercise brings lots of benefits to health, but overdoing it can be perceived as stressful by the body, potentially leading to inflammation and adversely affecting hormones and hence fertility. The key is to avoid both under- and over-exercising. Consider the following:</p><p><br/></p><ul><li>Move regularly, walk more, use a step counter.</li><li>If your doctor approves, attend a pregnancy exercise or yoga class.</li><li>Reduce vigorous, high-impact or endurance activities such as running.</li><li>If you are accustomed to high exercise levels, introduce ‘active rest days’ during which you take walks but give workouts a miss.</li></ul><p><br/></p><h5>6.	Take care with supplements</h5><p><br/></p><p>Avoid high-dose supplements as they are not advised in pregnancy. Choose instead a dedicated pre-natal supplement. These are particularly useful as women are advised to start a folate supplement three months before conception.</p><p><br/></p><h5>7.	Cut out alcohol and reduce caffeine</h5><p><br/></p><p>The health of our liver is important for good oestrogen metabolism and therefore good hormone balance and fertility. Alcohol and <a href="/directory/ingredients/caffeine" target="_blank">caffeine</a> can have negative effects on liver health and, in addition, both are dehydrating. Choose instead filtered water and fruit teas. When eating out, non-alcoholic cocktails and spritzers can be an enjoyable alternative.</p><p><br/></p><h5>8.	Stress</h5><p><br/></p><p>Stress negatively impacts our immune system, hormone balance and blood glucose regulation, all of which can affect fertility. It also depletes nutrients, making it harder to keep a good nutritional status for conception and pregnancy. Consider ways to manage stress, such as counselling, meditation, reflection or time to yourself. Simple breathing exercises and avoiding taking on too much, either at work or at home, can go a long way towards lowering stress levels.</p><p><br/></p><h5>9.	Sleep</h5><p><br/></p><p>Prioritise your sleep to give your body the best chances to cleanse, repair and replenish during the night. There are few body systems that are not boosted by good sleep and research suggests strong links between sleep quality and fertility. Start by making sure you have time to wind down properly for at least an hour before ‘lights out’. This might mean a good novel, a guided meditation or some relaxing music in a calm, dimly-light room.</p><p><br/></p><h5>10.	Reduce exposure to toxins</h5><p><br/></p><p>Identify ways to reduce your exposure to toxins that are best avoided for fertility and pregnancy. Be cautious with:</p><p><br/></p><ul><li>Air fresheners and cleaning products.</li><li>Body care creams and washes.</li><li>Weedkiller and pesticides.</li><li>Occupational exposure to chemicals at work.</li><li>Food – choose organic where possible.</li></ul><p></p><p></p>

What’s the best way to get pregnant?

<p>While the majority of couples trying for a baby will be successful within the first year, for some it will take another year or longer. Multiple factors affect fertility and, although some of these will be out of our control, others are within our reach. Diet and lifestyle changes can play a big role in balancing our hormones and improving our overall reproductive health.</p>

<h5>The Three-Month Fertility Plan</h5><p>As the quality of both eggs and sperm can be affected by our diet and lifestyle over a three-month period, it is worth considering planning ahead for conception at least three, if not four, months earlier. In fact, the best strategy for optimizing conception and pregnancy is to have a strategy!</p><p>Consider incorporating the following 10 recommendations into your fertility plan:</p><h6>1. Medical preparation</h6><p>Pay attention to any health problems you and your partner may have. Specifically, this could mean:</p><ul><li>Make an appointment with your GP or consultant to discuss ongoing health conditions.</li><li>Book a medication review with your doctor or pharmacist – some medications can affect fertility or could be an issue in pregnancy.</li><li>Address suspected issues that can impact fertility – for example: thyroid dysfunction, food allergies and constipation or other gastrointestinal problems.</li></ul><h6>2. Basic testing</h6><p>Ask your doctor, midwife or nutritional practitioner about blood tests that can rule out basic health issues such as depleted vitamin D, thyroid hormone and ferritin levels.</p><h6>3. Diet – what to eat to get pregnant</h6><ul><li>Boost your diet for fertility by following these four principles:</li><li>Include a protein-rich food at every meal to support optimal production of the hormones and enzymes involved in male and female reproduction.</li><li>Include a variety of vegetables for an abundance of fertility-supporting micronutrients.</li><li>Reduce sugar and refined carbohydrates – these may interfere with healthy oestrogen metabolism, a key player in reproductive health</li><li>Eliminate processed foods that are devoid of nutrients and may contain additives and unhelpful fats that are detrimental to overall health.</li></ul><p>See our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/what-to-eat-to-get-pregnant">the best diet for fertility</a>.</p>

<h6>4. Weight management</h6><p>Low body weight for your height can interfere with your hormonal system and send a signal that your body is not robust enough for pregnancy. Similarly, excess body fat can interfere with oestrogen metabolism, resulting in hormones essential to conception and pregnancy becoming out of balance. Drastic dieting can have a negative impact on fertility so look at the nutritional tips above and focus on good quality foods that are unprocessed and low in sugar. See also our article on <a href="https://www.vitaminology.co/directory/articles/fertility-women-s/losing-weight-to-get-pregnant">losing weight for fertility</a>.</p><h6>5. Exercise</h6><p>Exercise brings lots of benefits to health, but overdoing it can be perceived as stressful by the body, potentially leading to inflammation and adversely affecting hormones and hence fertility. The key is to avoid both under- and over-exercising. Consider the following:</p><ul><li>Move regularly, walk more, use a step counter.</li><li>If your doctor approves, attend a pregnancy exercise or yoga class.</li><li>Reduce vigorous, high-impact or endurance activities such as running.</li><li>If you are accustomed to high exercise levels, introduce ‘active rest days’ during which you take walks but give workouts a miss.</li></ul><h6>6. Take care with supplements</h6><p>Avoid high-dose supplements as they are not advised in pregnancy. Choose instead a dedicated pre-natal supplement. These are particularly useful as women are advised to start a folate supplement three months before conception.</p>

<h6>7. Cut out alcohol and reduce caffeine</h6><p>The health of our liver is important for good oestrogen metabolism and therefore good hormone balance and fertility. Alcohol and caffeine can have negative effects on liver health and, in addition, both are dehydrating. Choose instead filtered water and fruit teas. When eating out, non-alcoholic cocktails and spritzers can be an enjoyable alternative.</p><h6>8. Stress</h6><p>Stress negatively impacts our immune system, hormone balance and blood glucose regulation, all of which can affect fertility. It also depletes nutrients, making it harder to keep a good nutritional status for conception and pregnancy. Consider ways to manage stress, such as counselling, meditation, reflection or time to yourself. Simple breathing exercises and avoiding taking on too much, either at work or at home, can go a long way towards lowering stress levels.</p><h6>9. Sleep</h6><p>Prioritise your sleep to give your body the best chances to cleanse, repair and replenish during the night. There are few body systems that are not boosted by good sleep and research suggests strong links between sleep quality and fertility. Start by making sure you have time to wind down properly for at least an hour before ‘lights out’. This might mean a good novel, a guided meditation or some relaxing music in a calm, dimly-light room.</p><h6>10. Reduce exposure to toxins</h6><p>Identify ways to reduce your exposure to toxins that are best avoided for fertility and pregnancy. Be cautious with:</p><ul><li>Air fresheners and cleaning products.</li><li>Body care creams and washes.</li><li>Weedkiller and pesticides.</li><li>Occupational exposure to chemicals at work.</li><li>Food – choose organic where possible.</li></ul>

<h5>Summary</h5><p>If you are starting to plan a family or are currently trying to get pregnant and would like to optimise your health and chances of a successful pregnancy, book a consultation with one of our fertility experts below. </p>

I find the immune system endlessly fascinating and love how there is new research coming out all the time helping us to learn even more about how it works. As inflammation is a process of the immune system and a driver of many of the chronic conditions facing people today I love to work with people to get to the root cause of their inflammation and help them to restore balance to their immune function. There is nothing more rewarding than supporting someone to make changes that result in major life shifts.

I practice Naturopathic Nutritional Therapy where I help the client to look at all aspects of their life to try and pin point the triggers and drivers of the symptoms they are experiencing. Symptoms are your innately wise body's way of communicating that something is out of balance. I work with clients to figure out what is out of balance, put that balance back in place and watch the symptoms reduce and reverse.

I am a Canadian born mother of two teens who trained first as a teacher with a specialisation in working with SEN, then as a Forest School leader. After having children I developed an autoimmune condition and retrained as a Naturopathic Nutritional Therapist. My experience with children with SEN and my own autoimmune condition as well as my experience of being a mother have all helped to inform, build empathy and narrow my nutritional focus. I love working with families that have children with additional needs to help them all thrive using diet and lifestyle modifications. I love working with patients with inflammation and immune imbalances. What we eat matters. How we move matters. How we think matters. Our connections to those around us and to nature matter.

Nutritional Therapist

Q&A Dietary Advice for Immune Support

Ingredient Vitamin D

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<p><span style="font-size:17px">Our nutritional therapist, April Gutensohn explains why she loves her favourite ingredient, Vitamin D</span></p><p><span style="font-size:17px">Find out about the health benefits of vitamin D including immune support, bone health and its anti-inflammatory effect, as well as how to take vitamin D. </span></p>

Why vitamin D is essential for fighting infections, supporting healthy bones and reducing inflammation. 

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>

<p><span style="font-size:17px">Our nutritional therapist, April Gutensohn explains why she loves her favourite ingredient, <a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a></span></p><p><span style="font-size:17px">Find out about the health benefits of vitamin D including immune support, bone health and its anti-inflammatory effect, as well as how to take vitamin D. </span></p>

Vitamin D: The Sunshine Vitamin for Immunity & Bone Health 

<h3>Supplements for Bone Health</h3><p>Are you suffering from weak, brittle bones or had a fracture and wonder how you can improve your bone health? Many people have conditions that affect bone health, such as osteoporosis or digestive disorders which affect absorption of essential nutrients.</p><p>Diet, nutritional supplements and lifestyle changes are all natural ways to support healthy bones. </p><p></p><h3>Key Foods for Bone Health</h3><p>Specific nutrients which support healthy bones include: protein, calcium, vitamin C, vitamin D, vitamin K, iron and potassium. Include these foods in your diet:</p><ul><li><strong>Red meat, liver, poultry and fish:</strong> easily absorbed rich sources of protein, containing iron, collagen and vitamin D. </li><li><strong>Dairy: </strong>cheese, yoghurt and milk are excellent sources of calcium, although need to be avoided by those with dairy allergies/intolerances. One of the best non-dairy sources for calcium is oily fish, such as tinned sardines (with bones).</li><li><strong>Dark green leafy vegetables:</strong> kale, spinach, rocket, watercress, chard and beet greens provide good amounts of calcium, vitamin K, vitamin C, iron and potassium.</li><li><strong>Cruciferous vegetables</strong>: broccoli, cauliflower, Brussels sprouts and cabbage provide a good source of vitamin K and potassium, also iron, vitamin C and calcium.  </li><li><strong>Berries:</strong> blueberries, strawberries, raspberries, blackberries and blackcurrants are powerful antioxidants and supply a rich source of vitamin C, along with other citrus fruits. </li></ul><p></p><h3>Which Supplements Can Support Bone Health?   </h3><p>The top 5 nutrients to consider when looking for supplements to support bone health are: </p><ol type="1"><li>Calcium</li><li>Iron</li><li>Vitamin C</li><li>Vitamin D</li><li>Vitamin K</li></ol><p></p><h3>Top Tips on Buying Supplements for Bone Health  </h3><ul><li>The two main forms of calcium are citrate and carbonate. Calcium citrate is easily absorbed with or without food and is well tolerated by those with low stomach acid. Calcium carbonate more calcium and is cheaper, but can be constipating. Calcium can interact with many prescription medications, so you should check with your GP or pharmacist first before taking supplements. </li><li>Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems. </li><li>Test vitamin D levels during the winter months and supplement accordingly, as there isn’t sufficient exposure to vitamin D through natural sunlight. Choose supplements containing vitamin D3 which is the most bioavailable form of vitamin D. </li></ul><p></p><h3>Nutritional Therapy Support For Bone Health  </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with bone health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Bone Health

Reduce the risk of osteoporosis with vitamins for bones. Discover and compare the wide range of vitamins for bone health available in the market today.

Bone Health

<h3>Supplements for Bone and Joint Health </h3><p>Did you know nutrition plays a key role in the development, growth and repair of our bones? This means eating the right foods could help to strengthen and maintain healthy bones, and possibly even speed up recovery from a fracture.  </p><p>Our bones provide the body with structure and strength, they enable movement and help to protect delicate organs. They also store important minerals such as calcium and phosphorus, and produce white and red blood cells. Some conditions that can affect bone and joint health include arthritis, osteoporosis, osteopenia, lupus and even Coeliac Disease due to nutrient deficiencies. According to the NHS, over 3 million people in the UK have osteoporosis and over 430,000 people have rheumatoid arthritis in the UK.</p><p></p><h3>Key Foods for Bone and Joint Health</h3><p>Nutrients that help to keep bones strong and joints healthy include calcium, vitamin D, magnesium, omega-3 fatty acids and protein. The following foods are great sources so try to include these regularly in your diet:</p><ul><li><strong>Calcium </strong>is found in dairy, oily fish (with bones), nuts, seeds, white beans, black-eyed peas, firm tofu, dark green leafy vegetables and some fortified plant-based milks. </li><li><strong>Vitamin D</strong> is not so easily available in the diet, but food sources include oily fish, eggs, sun-enriched mushrooms and some fortified foods. </li><li><strong>Magnesium </strong>can be found in dark green leafy vegetables, cacao, nuts, seeds, brown rice, bananas, avocado and legumes. </li><li><strong>Omega-3 fatty acids </strong>are more bioavailable when consumed in the form of oily fish, however vegan and vegetarian sources include hemp seeds and oil, flaxseeds, walnuts and algae oil supplements. </li><li><strong>Protein</strong> is found in a range of foods including meat, fish, dairy, eggs, nuts, seeds, tofu, quinoa, buckwheat and legumes.  </li></ul><p></p><h3>Which Supplements Can Support Bone and Joint Health?</h3><ol type="1"><li>Collagen </li><li>Turmeric </li><li>Vitamin D</li><li>Calcium</li><li>Omega-3 fatty acids</li></ol><p></p><h3>Top Tips on Buying Supplements for Bone and Joint Health </h3><ul><li>Vitamin D3 is the more bioavailable form of vitamin D. Be sure to get your levels tested to ensure you can supplement according to your needs.</li><li>Choose a turmeric supplement that contains black pepper to help aid absorption, and consume with a fat-containing meal or snack (also aids absorption). </li><li>Collagen hydrolysate or collagen peptides are considered to be the most effective forms.</li><li>Speak to your GP or complementary therapist regarding your individual calcium requirements and how you can meet your calcium needs through diet, as some studies indicate long-term calcium supplementation may have adverse effects on cardiovascular health. </li></ul><p></p><h3>Nutritional Therapy Support For Bone and Joint Health </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with bone and joint health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Joints

Relieve your pain & discomfort and explore a wide range of Vitamins for Joints. Take back control with the top Joint Supplements on the market. Discover today!

Joints

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>This broccoli, white bean and cheddar cheese soup is packed full of nutrients to strengthen bones. </h4><p>This delicious broccoli, white bean and cheese soup is rich in nutrients which can help to keep your bones strong and healthy - vitamin C, vitamin K, calcium, magnesium and potassium. It&#x27;s also gluten-free and suitable for vegetarians. </p><p><strong>Prep time: </strong>5 minutes</p><p><strong>Cooking time:</strong> 20 minutes</p><p><strong>Serves: </strong>4</p><h4>Ingredients</h4><ul><li>400ml homemade vegetable or chicken broth (<a href="https://vitaminology.co/articles/bone-health/nourishing-bone-broth" target="_self">you can find our recipe for homemade bone broth here</a>) </li><li>250ml water</li><li>1 large fresh broccoli, chopped</li><li>1 tin white beans, rinsed (cannellini or butter beans)</li><li>1 cup grated Cheddar cheese </li><li>Salt and pepper to season</li></ul><p><br/></p><h5>Method</h5><ol type="1"><li>Add broth and water to a medium-large sized saucepan and bring to a boil</li><li>Add broccoli and cook for approximately 8 minutes, or until soft</li><li>Add white beans and cook for a further 2 minutes</li><li>Add in half the cheese and blitz with a hand-held blender </li><li>Add remainder of cheese, blitz again until at desired consistency</li><li>Add salt and pepper to season</li><li>Serve warm and enjoy!</li></ol><p><br/></p>

Boost your bone and joint health with this nourishing broccoli cheddar soup.

<a href="/directory/ingredients/bean-pod" target="_blank">white bean</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>

<a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/potassium" target="_blank">potassium</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/black-pepper" target="_blank">pepper</a>

<h4>This <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, <a href="/directory/ingredients/bean-pod" target="_blank">white bean</a> and cheddar cheese soup is packed full of nutrients to strengthen bones. </h4><p>This delicious broccoli, white bean and cheese soup is rich in nutrients which can help to keep your bones strong and healthy - <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>, <a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K</a>, <a href="/directory/ingredients/calcium" target="_blank">calcium</a>, <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a> and <a href="/directory/ingredients/potassium" target="_blank">potassium</a>. It&#x27;s also gluten-free and suitable for vegetarians. </p><p><strong>Prep time: </strong>5 minutes</p><p><strong>Cooking time:</strong> 20 minutes</p><p><strong>Serves: </strong>4</p><h4>Ingredients</h4><ul><li>400ml homemade vegetable or chicken broth (<a href="https://vitaminology.co/articles/bone-health/nourishing-bone-broth" target="_self">you can find our recipe for homemade bone broth here</a>) </li><li>250ml water</li><li>1 large fresh broccoli, chopped</li><li>1 <a href="/directory/ingredients/tin" target="_blank">tin</a> white beans, rinsed (cannellini or butter beans)</li><li>1 cup grated Cheddar cheese </li><li>Salt and <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a> to season</li></ul><p><br/></p><h5>Method</h5><ol type="1"><li>Add broth and water to a medium-large sized saucepan and bring to a boil</li><li>Add broccoli and cook for approximately 8 minutes, or until soft</li><li>Add white beans and cook for a further 2 minutes</li><li>Add in half the cheese and blitz with a hand-held blender </li><li>Add remainder of cheese, blitz again until at desired consistency</li><li>Add salt and pepper to season</li><li>Serve warm and enjoy!</li></ol><p><br/></p>

Calcium-Rich Broccoli, White Bean And Cheddar Soup For Healthy Bones

<p>Do you suffer with a shellfish allergy or follow a plant-based diet and wonder how to ensure you are getting the nutrients you need to stay healthy? </p><p>Good nutrition plays a key role in supporting overall health when you are eliminating certain foods from your diet. Our expert articles provide useful insights and advice on how to get started on your journey. </p><p>Read the articles and browse shellfish-free products to find out which foods and supplements are most suited to your individual health needs.</p>

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Calcium-Rich Broccoli, White Bean And Cheddar Soup For Healthy Bones