Iron has many important functions in the body. It helps in blood formation, needed for the respiratory system, helps remove lipid or fats from blood, and helps in the making of collagen and antibodies.vitaminsdreamstime_m_34701589It is recommended that males take in 10mg and females 18mg of Iron. Females need more Iron due to their loss of this nutrient during menstruation. Sources of Iron can be found in beef, pork, kidney beans, molasses and cooked spinach. But remember that larger the dose of Iron, less absorption by the body occurs.

Being deficient in Iron can cause anemia in body. Some of the symptoms of anemia are feeling tired or weak, being cold, loss of pigmentation of your skin, lips, gums and nail beds, and dizziness or lightheadedness. A diet high in fiber and calcium will interfere in the body’s absorption of Iron.

Too much Iron can cause Hemochromatosis. Most common cause of this is from genetics, but uncommonly this can occur in people who intake large doses of Iron for very prolonged period of time. In this disease, the body abnormally absorbs and stores Iron in the body and organs, which then damages them.


Calcium is important in bone formation and structure, teeth formation, blood clotting, working of the muscles and the transmission of nerve impulses.

Major sources of Calcium are tofu, dark green vegetables, sardines, and dairy products such as milk, cheese, and cottage cheese.

Deficiency of Calcium can cause Osteoporosis where the bones are weak and more prone to fractures or breaks. It can also affect the quality of tooth enamel, and cause muscles to cramp. High doses of calcium can be a precursor in formation of kidney stones.

Research has shown that 1000mg of Calcium are recommended for Pre-Menopausal women, 1500mg of Calcium for Post-Menopausal women, and 1000mg of Calcium for Men over 40 years-old in preventing Osteoporosis.

A side note: Some ant-acids advertise that they contain Calcium, but for Calcium to work, it needs an acidic stomach. But the role of ant-acids is to decrease the acidity of the stomach, so in effect, it negates the Calcium absorption. Interesting, isn’t it?

Glucosamine/Chondroitin Sulfate

This supplement is primarily recommended for people with joint problem and those who have osteoarthritis. Glucosamine plays a role in cartilage formation and repair, while Chondroitin Sulfate allows cartilage to be elastic. Glucosamine and Chondroitin Sulfate can be found and taken separately and only one of the two is taken, or a combined form can be also found.

Glucosamine supplements are primarily made from the shells of shellfish. Chondroitin Sulfate is made from animal cartilage such as the trachea or shark cartilage.

Studies have shown that Glucosamine and Chondroitin Sulfate supplements have the same benefits as NSAIDS like aspirin and ibuprofen with less side-effect. But caution should be taken for people who have shellfish allergies, those on diuretics, taking blood-thinning medication, and those with peptic ulcers.

*Any supplements taken should be consulted with your health provider*

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