Mineraler

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Iodine is an essential mineral necessary for the body to function optimally. It is primarily known for its role in the production of thyroid hormones, which are crucial for metabolism.

Here are some specific benefits of iodine:

Ensuring you get enough iodine through your diet can be a challenge, especially if you live in areas with low iodine content in the soil. In such cases, iodine supplements can be a valuable option. If you are vegan, or eat a lot of processed foods, it might be a good idea to supplement with iodine in the form of kelp. It is a type of brown algae that is a natural and rich source of iodine. You can find 

Vegetables rich in iodine include seaweed, spinach, and broccoli. These can help to increase your iodine intake naturally.

Besides vegetables, foods like fish, shellfish, dairy products, and eggs contain significant amounts of iodine. Iodised salt is also an important source.

Iodised salt is the most common type of salt that contains iodine. This salt has had iodine added to it to prevent iodine deficiency in the population.

The recommended daily intake of iodine varies depending on age and life stage. For adults, it is approximately 150 mcg per day, while pregnant and breastfeeding women may need higher doses.

A medium-sized egg contains approximately 24 mcg of iodine, which contributes to the daily requirement.

Iodine contributes to the production of thyroid hormones that regulate the body's metabolism, growth, and development.

During pregnancy, the need for iodine increases as it is critical for the foetus's brain development. A daily intake of approximately 220 mcg is recommended for pregnant women.

Breastfeeding women also need extra iodine to ensure their breast milk contains sufficient amounts for the baby's development. The recommended daily intake for breastfeeding women is approximately 290 mcg.

Iodine: An important nutrient for your health

Iodine is an indispensable mineral for our health and well-being. By including iodine-rich foods in your diet or using high-quality iodine supplements, you can ensure you get sufficient amounts of this important nutrient.

What is iodine good for?

Vad är jod bra för? - Info om livsmedel och tillskott

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Iron is an essential mineral that plays a critical role in the body's ability to transport oxygen. Iron deficiency is common, particularly among women of childbearing age, teenagers, and individuals following a vegetarian or vegan diet. Here is a comprehensive guide to iron-rich foods, how to optimise your iron intake, and why it's so important.

Iron is a necessary component of haemoglobin, the protein in red blood cells that transports oxygen from the lungs to all parts of the body. A lack of iron can lead to iron deficiency anaemia, meaning the body doesn't produce enough haemoglobin. This can result in fatigue, paleness, and a weakened immune system.

There are two types of iron in food: haem iron and non-haem iron. Haem iron is found in animal products and is more easily absorbed by the body, while non-haem iron is found in plant-based products and is slightly more difficult to absorb.

Foods and vegetables containing non-haem iron

To maximise iron absorption, it's important to combine iron-rich foods with those that enhance absorption, and to avoid those that inhibit it.

Specific iron-rich foods and vegetables to focus on

Strawberries are not only rich in vitamin C, which enhances iron absorption, but they also contain a small amount of iron themselves. Including strawberries in your diet is an excellent way to both provide iron and improve its uptake.

For those following a vegetarian or vegan diet, it can be more challenging to get enough iron. However, by planning carefully and including plenty of plant-based iron sources along with vitamin C-rich foods, you can ensure an adequate intake.

Iron deficiency is the most common nutritional deficiency worldwide. Symptoms include fatigue, dizziness, and weakness. In more severe cases, it can lead to iron deficiency anaemia, which can affect heart function and the immune system. Those at greatest risk are women of childbearing age, pregnant women, and teenage girls.

If you find it difficult to get enough iron through your diet, an iron supplement may be an option. Our 

also contains vitamin C, B12, rosehip extract, folic acid, and copper to enhance iron absorption.

Considering the environment when choosing iron-rich foods is also important. Animal products generally have a larger climate impact than plant-based ones. Eating seasonally and reducing food waste are two ways to lessen your carbon footprint.

Ensuring an adequate intake of iron is important for avoiding deficiency and maintaining good health. By including a variety of iron-rich foods in your diet and optimising absorption through the right food combinations, you can ensure you get enough of this vital mineral. Iron has a role in the process of cell division and contributes to the normal formation of red blood cells and haemoglobin. It also contributes to normal oxygen transport in the body and to the reduction of tiredness and fatigue.

Iron-Rich Foods – A Guide to Foods High in Iron

Järnrika livsmedel och mat – Din guide till en järnrik kost

Food Supplements with Zinc:

More about minerals as food supplements and in your diet:

Zinc is an essential mineral that plays an important role in many bodily functions, including:

Zinc deficiency can cause a range of symptoms, such as:

The following groups have an increased risk of zinc deficiency:

There are several different ways to ensure you get enough zinc:

Zinc deficiency can be diagnosed with a simple blood test. Treatment for zinc deficiency depends on the cause. In most cases, it can be treated effectively with zinc supplements.

If you are at an increased risk of zinc deficiency, you can take steps to prevent it, such as:

Zinc: The Mineral that Supports Your Immune System

Zink: Mineralen som stärker ditt immunförsvar

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Magnesium is a mineral involved in over 300 biochemical reactions in the body. It is important for bone health, muscle and nerve function, blood pressure, and blood sugar control. 

Magnesium is a mineral required for almost every process in the body. Among other things, magnesium is important for bone and dental health, relaxation, sleep, and energy. Many people have a magnesium deficiency today, partly because we get too little magnesium from our diet and because the need for magnesium increases during times of stress. Therefore, many of us may need to supplement our magnesium intake with food supplements.

Magnesium deficiency can cause a range of symptoms, including:

Magnesium has many health benefits, including:

Many people don't get enough magnesium from their diet. There are many good dietary sources of magnesium, including:

If you're not getting enough magnesium from your diet, you can take a magnesium food supplement. Our Magnesium tablet contains seven different forms of magnesium, as well as vitamin B6 and black pepper extract, which contribute to the absorption of magnesium in the body. In other words, it's an ideal mineral for those who exercise and want to support their muscles and reduce fatigue.

There are several things you can do to help prevent magnesium deficiency, including:

Magnesium: The essential mineral for your wellbeing

Magnesium: Den mirakulösa mineralen som kan förbättra din hälsa

Iron Deficiency: Symptoms, Causes, and How to Address It

Järnbrist: Symtom, orsaker och hur du kan behandla det

Food supplements for vegans: 

Food Supplements for Vegetarians and Vegans: Everything You Need to Know

Following a vegetarian or vegan diet can offer many health benefits, but it can also mean you risk becoming deficient in certain essential nutrients. This article provides a complete guide to the food supplements that may be necessary for vegetarians and vegans.

Which nutrients are vegetarians and vegans at risk of being deficient in?

See all food supplements that are especially important for vegans

While a well-planned vegetarian or vegan diet can provide all the nutrients you need, there are some you should pay extra attention to:

Which food supplements should vegetarians and vegans consider taking?

It is important to consult a doctor or registered dietitian for personalised advice on food supplements, as needs can vary depending on age, gender, diet, and overall health. Generally, the following supplements may be beneficial for vegetarians and vegans:

Products we recommend for you as a vegan/vegetarian - Great Earth

Great Earth has all the products you might need to get the right nutrition. Following a vegetarian or vegan diet can be a healthy choice, but it's important to be aware of the risk of nutrient deficiencies. By taking the right food supplements and eating a varied, nutrient-rich diet, vegetarians and vegans can get all the nutrients they need to feel their best.

 A daily supplement of 10-25 micrograms of B12 is typically recommended for vegetarians and vegans.

 An iron supplement of 10-18 mg per day may be necessary, especially for women of childbearing age. Combine iron with vitamin C to enhance absorption.

 A daily omega-3 supplement of 250-500 mg from plant-based sources can be beneficial.

Vilka kosttillskott behöver du som vegetarian eller vegan?

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MSM: Everything You Need to Know About This Powerful Food Supplement

MSM, or methylsulfonylmethane, is a natural sulphur compound found in small amounts in animals, plants, and the human body. It has long been used as a food supplement with a range of purported health benefits. In this article, we provide a comprehensive guide to MSM, including its potential effects and safety considerations.

MSM is an organic source of sulphur that forms an important part of the body's connective tissue, joints, cartilage, and skin. MSM can contribute to maintaining the flexibility and mobility of joints. It plays a role in collagen production, which is why MSM is sometimes referred to as a 'beauty mineral', as it is often used to help maintain the quality of hair and skin.

Research into the effects of MSM is ongoing, but studies have shown promising results in the following areas:

Allt du behöver veta om MSM

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In a world where health is a priority but time is short, food supplements have become indispensable allies in our pursuit of well-being and optimal performance. Sometimes, it can be challenging to get enough nutrients from our diet alone. That's why food supplements can be a great addition to ensure the body receives the nutrients it needs. In this guide, we've gathered the best food supplements for fitness and health, developed in collaboration with our product and quality expert, Rebecca Hedström.

Our comprehensive guide covers a wide range of food supplements, from those that boost your workout to those that enhance your general well-being. We'll guide you through the best choices, whatever your specific needs or goals.

For better guidance on which food supplements you need based on your requirements, we recommend our 

 It takes a maximum of 5 minutes to complete, and you'll receive a personal recommendation based on your needs and goals.

Vitamins and minerals for the right needs that actually work

The need for specific food supplements naturally varies between individuals and can also change during different stages of life. To truly tailor supplements to personal needs, it's ideal to start with a nutritional analysis or similar evaluation methods. These help identify individual nutrient deficiencies and requirements. Despite this, there are fundamental nutritional needs common to almost everyone. Our recommended list is based on these universal needs; it offers a foundational nutritional base suitable for the majority. Below, we list the best vitamins and minerals based on different needs.

Finding the right food supplements can make a significant difference to a man's health and well-being. Here are the five most important supplements recommended for men, considering their unique nutritional needs and the most common deficiencies.

 Heart health, cognitive function, and inflammation. Omega-3, particularly EPA and DHA, supports cardiovascular health and can help to reduce the risk of heart disease.

 Bone health, muscle function, and the immune system. Many men have a vitamin D deficiency, especially those who spend a lot of time indoors, making this a critical supplement.

 Energy, muscle and nerve function, and sleep quality. Many people are deficient in magnesium, a mineral that is crucial for over 300 biochemical reactions in the body.

 The immune system, wound healing, and testosterone production. Zinc is particularly important for men's fertility and sexual health, as well as for maintaining healthy immune function.

 Muscle growth and recovery. Although not a nutrient in the strictest sense, a high-quality protein powder is an excellent supplement for men who exercise regularly to ensure adequate protein intake for muscle repair and growth.

For women, the right food supplements can offer support for unique nutritional needs and contribute to increased well-being and health. Here are the five most important supplements women should consider:

 The formation of red blood cells and preventing iron deficiency anaemia, especially for women of childbearing age who lose iron during menstruation. Iron is also crucial for energy levels and immune function.

 Women planning a pregnancy or who are pregnant, as folic acid contributes to reducing the risk of neural tube defects in the foetus. It is also important for DNA synthesis and new cell formation.

 Bone health, to help prevent osteoporosis, a condition to which women are particularly susceptible, especially after menopause. Calcium also plays a role in nerve signalling and muscle function.

 The absorption of calcium and promoting bone health, as well as supporting the immune system. Many women have a vitamin D deficiency, which can lead to a range of health issues, including an increased risk of osteoporosis.

 Heart health, cognitive function, and reducing inflammation. Omega-3, particularly EPA and DHA, is important for women to support heart health and can also help to alleviate symptoms of PMS and menopause.

Best food supplements for training, recovery and muscle building

To maximise your training results, the right food supplements are crucial. They can improve performance, recovery, and muscle growth.

 Muscle repair and growth. After a workout, muscles need protein to repair the micro-tears that occur during exercise and to build new muscle mass. Whey protein is particularly popular for its rapid absorption, but there are also other forms like casein (which is absorbed more slowly and can be beneficial to take before bed) and plant-based alternatives for those who do not consume animal products.

 Increased muscle strength and endurance. Creatine is one of the most researched and proven effective supplements for increasing muscle mass and strength. It works by increasing the availability of creatine phosphate, a molecule that helps to rapidly regenerate ATP (adenosine triphosphate), the primary energy source for short, intense physical activity.

 Recovery after exercise as it helps with muscle relaxation and prevents cramps by regulating muscle contractions. It supports energy recovery by activating ATP, which is essential for restoring energy levels. Magnesium is also important for protein synthesis, which promotes muscle repair and growth. Finally, it contributes to maintaining electrolyte balance, which is critical for the body's overall function after physical activity.

To effectively manage symptoms of premenstrual syndrome (PMS), there are specific food supplements that can offer relief and support. Here are the most important supplements that can help with PMS.

 Relieving cramps and other PMS-related symptoms like mood swings and fatigue. Magnesium can help to relax muscles and reduce the severity of cramps, while also contributing to better sleep quality.

 Improving mood and reducing symptoms like irritability and mood swings. Vitamin B6 plays a role in the production of neurotransmitters such as serotonin and dopamine, which can help to lift mood and reduce discomfort associated with PMS.

 Reducing inflammation and helping to relieve pain and tenderness that often occur during PMS. Omega-3 has been shown to have a positive effect on mood and can reduce the intensity of symptoms like depression and aggression during PMS.

Our PMS Balance is specially formulated for a woman's hormonal balance and to contribute to increased well-being during the menstrual cycle. PMS Balance contains evening primrose oil which contributes to maintaining a normal hormonal balance, sage which contributes to well-being during menstruation, vitamin B6 which contributes to the regulation of hormonal activity, and Dong Quai, also known as "female ginseng". It also contains chromium, which can help you tackle increased sugar cravings during PMS, as chromium contributes to the maintenance of normal blood glucose levels.

The best food supplements: Your ultimate guide

De bästa kosttillskotten: Din ultimata guide

Magnesium with 7 forms:

This form supports normal muscle and psychological function. Some use it primarily for its perceived calming effect. Magnesium oxide is often used for digestive comfort, including issues like heartburn and constipation. It has an undeservedly poor reputation due to its low bioavailability of only four per cent, but it's crucial to distinguish between free and bound minerals, as this affects absorption. While the bioavailability of magnesium oxide is low, the amount of free magnesium is very high, meaning it can still be highly effective.

Citrate has a low concentration of magnesium but a bioavailability of 90 per cent. It is beneficial for issues like constipation. Magnesium citrate is one of the most popular forms in magnesium supplements and is easily absorbed by the body. It's a well-tolerated form with very high bioavailability and is recommended for individuals who need to increase their magnesium levels quickly. It has a mild laxative effect.

Magnesium malate contributes to the reduction of tiredness and fatigue. It is involved in ATP synthesis (energy conversion) and contributes to normal energy-yielding metabolism. It has high solubility. Magnesium malate is easily absorbed and has less of a laxative effect than other forms. It can also be a great choice to support you during exercise and periods of general fatigue, thanks to its role in energy production.

Our Magnesium contains Magnesium Bisglycinate

This is a stable form of magnesium, excellent for restoring magnesium levels if they have been low for a long time. It also contributes to normal muscle function and is often taken to support restful sleep. Magnesium glycinate is a very well-tolerated form with high bioavailability.

A form of magnesium known for being very gentle on the stomach, having high absorption, and a calming effect, as the amino acid glycine, which is bound to the magnesium, acts as a calming neurotransmitter in the body.

Our Magnesium contains Magnesium Succinate

Magnesium succinate is a form with good bioavailability, often chosen to support relaxation and restful sleep. It is magnesium chelated to succinic acid. This compound provides one of the highest amounts of elemental magnesium while also supplying the body with a component of the citric acid cycle. This cycle not only contributes to normal energy-yielding metabolism but also supports the normal functioning of muscle fibres and the nervous system.

Our Magnesium contains Magnesium Gluconate

Magnesium gluconate is a form that can be used to help maintain and increase low levels of magnesium in the blood.

According to one study, magnesium gluconate showed the highest level of bioavailability of any magnesium salt, although all 10 salts studied significantly increased magnesium levels.

Our Magnesium contains Magnesium Ascorbate

Magnesium ascorbate is a buffered (non-acidic) form of vitamin C and a source of the mineral magnesium. It is a naturally neutral salt that is significantly gentler on the stomach as it is less irritating and allows for better absorption of both vitamin C and magnesium. Both vitamin C and magnesium are important during times of stress and intense strain and are needed for a functioning immune system. Magnesium ascorbate provides both of these important nutrients in one simple form.

Now that you've read this far, you know which type of magnesium to choose based on your individual needs. Alternatively, you can take Great Earth's Magnesium and you won't have to choose.

A Powerful Magnesium

Ett sjuhelsikes Magnesium

Food supplements for energy:

Low energy can impact your daily life and your ability to carry out routine tasks. A nutritious diet plays a vital role in boosting your energy levels and helping you maintain a healthy lifestyle. So, if you're ready to explore dietary choices and lifestyle changes that can help you feel more energetic, keep reading!

Several factors can contribute to low energy levels, including insufficient sleep, a lack of physical activity, and stress. While some factors may be unavoidable, it's important to identify and address the root causes of your low energy to make effective changes.

Carbohydrates, proteins, and fats all play a crucial role in maintaining energy levels. Carbohydrates serve as one of the body's primary energy sources, and choosing complex carbohydrates like whole grains, fruits, and vegetables can help provide a steady supply of energy. Proteins are essential for sustaining energy levels and supporting muscle recovery; lean proteins such as fish, poultry, beans, nuts, and seeds are ideal choices. Additionally, healthy fats from sources like avocados, olive oil, chia seeds, and nuts contribute to a feeling of fullness.

Nutrients that help to boost energy levels

A well-rounded diet with the right balance of vitamins, minerals, and other nutrients can help maintain your energy levels. Some key nutrients to focus on include:

helps to support your energy levels. Vitamin B12 also contributes to the normal formation of red blood cells, the reduction of tiredness and fatigue, the normal function of the immune system, and normal energy-yielding metabolism. 

 also plays a role in energy production. It also contributes to the normal function of the immune system, the protection of cells from oxidative stress, and the reduction of tiredness and fatigue.

are important for maintaining energy levels. Iron is essential for transporting oxygen to your cells, while magnesium contributes to various metabolic processes. Magnesium also contributes to the reduction of tiredness and fatigue.

Antioxidants and fibre: Including antioxidant-rich and fibre-rich foods in your diet can contribute to your overall well-being and help maintain energy levels.

To boost your energy levels, focus on adding the following food groups to your diet: Whole grains and complex carbohydrates, such as wholemeal bread, brown rice, quinoa, and oats, which contribute to your energy supply. Lean proteins like fish, poultry, beans, nuts, and seeds are rich in protein and can help sustain energy throughout the day. Healthy fats from sources like avocados, olive oil, chia seeds, and nuts contribute to energy and a feeling of fullness. Finally, a variety of fruits and vegetables, including berries, leafy greens, and citrus fruits, will help ensure you get essential vitamins and minerals.

Finding the right fluid balance for stable energy levels

Staying hydrated plays a vital role in maintaining energy levels. Dehydration can lead to feelings of tiredness and sluggishness. To maintain adequate hydration, it's a good idea to drink water throughout the day and pay attention to your body's thirst signals. It can also be beneficial to replenish with 

Planning regular meals and snacks can help maintain steady energy levels throughout the day. Some ideas for energy-boosting snacks and meals include Greek yoghurt with berries and a sprinkle of nuts or seeds, apple slices with almond butter, a bowl of whole-grain cereal with milk or a plant-based alternative, a homemade smoothie with spinach, banana, and almond milk, and a salad with a lean protein, such as grilled chicken or tofu, along with a variety of colourful vegetables.

To further help improve your energy levels, you should prioritise balanced meals that combine carbohydrates, proteins, and healthy fats, eat smaller, more frequent meals throughout the day to prevent energy dips, and plan your snacks in advance.

Lifestyle changes to complement a nutritious diet

In addition to a nutritious diet, regular physical activity, prioritising sleep, and managing stress can all contribute to improved energy levels. Exercise can help boost energy and improve your mood, while proper sleep and stress reduction through mindfulness practices contribute to our overall well-being.

In summary, a nutritious diet is essential for managing low energy levels and helping you maintain good health. Alongside your diet, be sure to incorporate physical activity, prioritise sleep, and manage stress for a well-rounded approach to energy management. Embrace these dietary and lifestyle changes; they can help you feel more energetic.

What dietary options can be helpful if I'm experiencing low energy?

Vilka kostalternativ kan vara hjälpfulla om jag upplever låg energi?

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How Great Earth's Vegan Magnesium Tablets Can Support Your Health

Hur Great Earths veganska Magnesiumtabletter kan främja din hälsa

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A strong immune system plays a vital role in maintaining good health by protecting the body from harmful pathogens. In this article, you'll explore various evidence-based strategies, including key nutrients and lifestyle factors that can contribute to maintaining a strong immune system. So, get ready to learn some useful tips and tricks!

Key Vitamins and Minerals for the Immune System

Several vitamins and minerals are essential for the functions of the immune system, including:

These vitamins and minerals play crucial roles in maintaining and supporting the immune system. By ensuring your diet includes a variety of sources of these essential nutrients, you can help your body, ultimately promoting your well-being and reducing feelings of tiredness and fatigue. Remember to prioritise a balanced diet and consider food supplements, if necessary, to support your immune system effectively.

Nourishing Your Immune System with Essential Nutrients

A balanced diet is essential for getting the nutrients needed to support your immune system. By including a variety of fruits, vegetables, whole grains, lean protein, and healthy fats in your daily meals, you can help ensure your body receives the vital nutrients it needs.

Some dietary sources containing immune-supporting nutrients include chicken, fish, potatoes, and chickpeas for vitamin B6. Citrus fruits, strawberries, peppers, and broccoli contain good levels of vitamin C.

You can find vitamin B12 in chicken, eggs, and fortified cereal products. Red meat, chicken, beans, nuts, and whole grains are rich in zinc. Brazil nuts, tuna, prawns, and sunflower seeds are good sources of selenium.

The Impact of Lifestyle Factors on the Immune System

In addition to a balanced diet, various lifestyle factors can help support the functions of the immune system:

1. Regular physical activity: Integrating regular exercise into your routine can play a role in maintaining good health and supporting immune function. Consider engaging in a mix of moderate and vigorous aerobic activities throughout the week, according to your personal preferences and abilities.

2. Stress management techniques: Chronic stress can negatively affect the immune system. Using stress management techniques such as meditation, yoga, or deep breathing exercises can help reduce stress levels and support the immune system.

3. Adequate sleep: Ensuring you get enough sleep plays a vital role in supporting a healthy immune system. Aim to maintain a consistent sleep schedule and create a sleep-friendly environment to encourage restful sleep.

4. Hydration: Staying properly hydrated by drinking enough water throughout the day is essential for overall well-being and for supporting immune function. Adequate hydration not only helps the body flush out toxins but also plays a crucial role in the function of immune cells. Remember to keep a water bottle handy and drink water at regular intervals to ensure you maintain good hydration levels. 

 containing salts and essential minerals are great for supporting hydration levels. 

In summary, supporting the immune system requires a multifaceted approach, including a balanced diet rich in essential nutrients, regular physical activity, stress management techniques, and adequate sleep. By adopting these strategies and maintaining a holistic approach, you can contribute to a stronger immune system and better overall well-being.

Last but not least, remember that consistent efforts to maintain good health can help lead to lasting improvements in immune function. So, keep up the good work and stay committed to making healthy choices!

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