Brought to you by Sona Nutrition.

We could all look after ourselves a bit better.

This spring, as we think about our health and fitness, it's important to look towards the future. What you put into your body today can have a huge impact on your health in a few years. The most important thing is that you exercise and have a healthy balanced diet, but sometimes we need a little helping hand to make sure we are getting the right nutrients in the right quantities to optimise our health. Here are some supplements that can help you future-proof your health in the long run. Multivitamin No matter what your age or gender, a good multivitamin/multimineral is a great way to make sure that you are getting the right amount of nutrients. Hitting all your daily nutritional targets from food alone can be a bit tricky, but if you take a daily vitamin then you are guaranteed to met your body's needs. Make sure the multivitamin you choose gives you a variety of nutrients in a dosage that makes a difference. These are often much higher than the RDA's. Glucosamine and Omega 3 Did you know that from your 30th onwards your joints will start to age? It's not a nice thought but there are some things that you can do to help keep your bones healthy in the long run. By taking a supplement that includes glucosamine and Omega 3 you can protect your joints against everyday wear and tear. Calcium We all know the importance of calcium for kids, but it is really important for adults too, especially women. Women accumulate calcium in the body until the age of 30. After that, the female body leaches more calcium than it accumulates. Pregnancy can also cause a depletion in a woman's body stores of Calcium if she is not getting enough from her diet. The onset of menopause can also accelerate the leaching of calcium which can lead to brittle bones disease in later life. It is very important that a woman builds up and maintains adequate stores of calcium throughout her life. In many cases, since it is difficult to obtain enough through diet alone, a calcium supplement is recommended. Vitamin D Because of Ireland's location in the northern hemisphere, we often don't get enough vitamin D from the sun. Vitamin D can benefit many aspects of our health, including stronger bones, improved muscle function and protection from cardiovascular disease. The HSE recommends taking vitamin D from birth. Most scientists now recommend adults take 25 micrograms (1000iu) on a daily basis. Probiotics Probiotics impact so many aspects of your overall health. They help maintain healthy bacteria in your intestine which boosts your overall immunity and well-being. Take at least 2 billion per capsule on a daily basis making sure the dosage is guaranteed as many products use escape clauses such as 1 billion at time of manufacture which may mean we don’t know how many viable organisms are present when you consume them! Iron Iron is an essential mineral. It is particularly important for women during menstruation when a lot of iron is lost. Iron is actually the most common nutritional deficiency worldwide but it is easy to avoid with a simple supplement. Iron also is critical for cognitive development and the lack of a few milligrams of iron in the diet can cause irreversible damage. This is particularly the case for women who adopt lifestyle choices (e.g. vegetarian) or normally menstruate heavily or both! Unless you have a need for added iron, a good multivitamin should suffice.     If you are unsure about which supplements you should be taking always contact your GP or local pharmacist for advice.  This article is brought to you by Sona Nutrition. Sona is Ireland’s oldest and largest producer of nutritional supplements and herbal remedies (Est 1984). They have an extensive range of products including SonaMultiplus and Sona JointPlan which are available in all good pharmacies and health stores nationwide. To find out more you can visit their website here.