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consistency is the key to success or at
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least in the case of most supplements
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anyway keep watching to find out why
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your daily dose is so important
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i'm kitty braun product developer at
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myprotein working closely on our vitamin
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range so this video is really my thing
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vitamins and minerals are micronutrients
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so called because we need them in small
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amounts versus macronutrients like fats
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proteins and carbohydrates where our
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daily recommendations are much larger
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don't let the mention of micrograms fill
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you though vitamins and minerals are
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vital for our everyday health and
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well-being playing a part in almost
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every body function i'm always an
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advocate of a food-focused approach to
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get your vitamins and minerals but it's
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understandable that in today's modern
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society it's not always easy to have a
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diet varied enough to consistently get
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the broad range of nutrients needed in
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the right doses whether that's busy work
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life not giving you the time to meal
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prep or the pinch on the pocket that
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means the fresh fruit and vegetables
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aren't always at the top of the grocery
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list supplements might be the helping
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hand you need in fact research suggests
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that in the uk only 28 of adults eat
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their recommended five a day are you one
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of them so how much do you need the
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recommended daily or dietary alliance or
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the rda for short is the set value for
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each micronutrient which adults need to
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avoid deficiency the amounts that are
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considered adequate for healthy people
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for optimum health though some believe
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in certain instances we need
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considerably more than this if you're in
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the uk you might have seen the rni
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instead the reference nutrient intake
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this terminology means a slightly
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different thing and was created by the
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uk government in the 90s following
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extensive research it is the amount of a
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nutrient that is enough to ensure that
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the needs of a majority of a demographic
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group are being met so why is
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consistency actually key most
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supplements are formulated in line with
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the rdis plus wider research into
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optimal doses for the desired results
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unless you've got a more complex
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requirement or health concern try to
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stick to the recommended serving
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suggestions on pack to see results
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likewise following this guidance reduces
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the risk of harm associated with
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ingesting too much of a given nutrient
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receiving a consistent supply of
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nutrients means we are slowly increasing
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the concentration of that nutrient
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within our bodies if you've experienced
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a micronutrient deficiency in particular
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it may take several weeks to rebuild the
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sufficient nutrient in the body
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forgetting to take your supplements on
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the old occasion is unlikely to affect
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this but consistently forgetting may
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delay this process even further this
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becomes even more relevant when it comes
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to water-soluble vitamins let's dive
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into this a bit more the fat soluble
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vitamins are a d e and k it makes sense
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why high fat and in some cases animal
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foods are key sources because they're
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carried in fat in the body they're
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absorbed in the small intestine and
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stored primarily in the liver and in fat
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tissues this is great because it means
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we've got good stores when we need them
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but take caution as the storage means
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it's easier for our bodies to store
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excess amounts which can result in even
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more negative side effects as
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deficiencies the water soluble vitamins
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include vitamin c and all of the b
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vitamins and aren't stored as
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efficiently in the body because of their
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carrier water they can't be stored in
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fat cells so if we haven't utilized them
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by noi we lose them in our urine this
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means the inconsistent supplementation
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of these nutrients may affect how
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effective they are any tips to not
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forget if you decide to add a supplement
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to your routine to boost your health and
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well-being amongst the rest of your
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to-do list it can be easy to forget to
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open the pill pot practicing makes
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perfect however so try to get into the
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habit of taking your supplement at the
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same time every day how about first
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thing in the morning or after dinner
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generally most supplements don't need to
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be taken at a specific time of the day
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to be effective but it's worth checking
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the back of the pack to see what the
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serving suggestion is as some might
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recommend you consume them with food or
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throughout the day for example try
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something like a pill dispenser to keep
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all of your tablets and capsules
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together and that you can throw in your
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handbag or keep in your desk whatever
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your method though it's important to
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find out what works best for you if
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you've got some tips we'd love to hear
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them in the comments below if you're new
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here or if you haven't done so yet
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remember to like this video and
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subscribe to the my protein youtube
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channel for more great evidence-based
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nutrition information
