Your best supplements guide

Take the right supplement to beat ill health

Supplements to boost your immunity

Take: vitamin D and echinacea
Vitamin D is the new immunity saviour - up to 25mcg a day has been found to arm your immune system against infection.

And if you do succumb to a cold, research suggests the herb echinacea stimulates your white blood cells and can shorten the duration of your illness.

Supplements to manage PMS

Take: vitamin B6, zinc and magnesium
New research has linked a deficiency of vitamin B6 to PMS, so if you're suffering, try taking a 100mg a day supplement.

You'll need to combine it with zinc (15mg a day) and magnesium (200mg a day) for vitamin B6 to work effectively. Magnesium has the added bonus of being nature's tranquiliser.

Supplements to strengthen your bones

Take: vitamin D and magnesium
Calcium deficiency can lead to osteoporosis, but a double dose could lead to anaemia as it inhibits your iron absorption.

'There's no need for calcium supplements unless you've been diagnosed deficient,' says Helen Fraser-Mayall, a dietician at the West Cumberland Hospital. 'If you're worried about your bone health, try topping up your vitamin D levels, as it's needed to help your body absorb calcium.'

Magnesium also helps protect bone health - about half your body's magnesium stores are in your bones.

Supplements to anti-age your skin

Take: vitamin C and omega-3s
Vitamin C helps protect against skin damage by fighting the free radicals that cause wrinkles and ageing. It's also involved in collagen production.

Omega-3s give an extra glow as they're crucial to the production of your skin's natural oil, which keeps dryness and spots at bay.

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