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Food Supplements with Vitamin A

Vitamin A is a fat-soluble vitamin that plays a central role in our health, with significant functions in everything from vision to the immune system. A balanced diet rich in vitamin A is crucial for preventing deficiency and promoting well-being. Here, we explore the importance of vitamin A, the symptoms that indicate a deficiency, and how you can ensure an optimal intake through your diet.

Vitamin A is essential for many of the body's functions. It contributes to the maintenance of normal vision and supports the normal function of the immune system. Furthermore, vitamin A is important for maintaining healthy skin and mucous membranes and plays a role in the process of cell specialisation.

Despite its importance, vitamin A deficiency is not uncommon, especially in low-income countries. Symptoms of deficiency can include night blindness, dry eyes, an impaired ability to fight infections, dry and damaged skin, and poor wound healing.

The recommended daily intake of vitamin A varies depending on age, sex, and life stage. Adult women are recommended to have 700 micrograms per day, while men are recommended 800 micrograms. Pregnant and breastfeeding women have a higher requirement. See more info on recommended intake at 

Consuming too much vitamin A, especially in the form of retinol, can be harmful and primarily leads to overdose through food supplements or regular consumption of liver. Pregnant women should be particularly cautious with their vitamin A intake and avoid high doses of retinol, including liver and certain food supplements, to reduce the risk of birth defects. The conversion of carotenoids to retinol decreases with increased intake, making an overdose from consuming carotenoids less likely. Nordic Nutrition Recommendations set an upper limit for adults' intake of retinol at 3000 micrograms per day, while women post-menopause are advised not to exceed 1500 micrograms per day due to an increased risk of osteoporosis and fractures.

Vitamin A is found in two main forms: retinol (active vitamin A), which is found in animal products, and carotenoids like beta-carotene, which can be converted into vitamin A in the body and are found in fruits and vegetables. Here are some examples of foods rich in vitamin A:

Plant-based sources rich in beta-carotene:

How much Vitamin A is in a carrot and an egg?

A medium-sized carrot can contain over 1000 micrograms of beta-carotene, which easily covers the daily requirement for vitamin A. A large egg contains around 75 micrograms of retinol.

The best way to get vitamin A is through a varied diet. For individuals with specific nutritional needs, such as pregnant women, supplements may be recommended by a doctor. However, it is important not to exceed the recommended daily intake via supplements, as too much vitamin A can be harmful.

For vegans, the best sources of vitamin A are those rich in beta-carotene. In addition to the previously mentioned plant-based foods, sweet potatoes, pumpkin, and bell peppers are excellent additions to the diet to ensure an adequate intake.

Including a variety of vitamin A-rich foods in your diet is key to maintaining good health. Whether it's through colourful fruits and vegetables or nutrient-dense animal products, a well-balanced intake of vitamin A can support everything from your vision to your immune system.

Vitamin A: The Key to a Healthy Life Through Diet and Nutrition

A-vitamin: Nyckeln till ett hälsosamt liv genom kost och näring

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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

B Vitamin Food Supplements: 

Articles on supporting energy production: 

When we talk about a healthy lifestyle and a well-balanced diet, B vitamins are often a key focus. These water-soluble vitamins play a crucial role in our body's normal function and wellbeing. But what exactly are B vitamins, and why are they so important? That's what we're going to explore here.

are particularly known for their role in converting food into energy. They are essential for breaking down carbohydrates, proteins, and fats, providing us with the fuel we need to carry out our daily activities. Additionally, B vitamins are involved in the health of the nervous system, cell growth and reproduction, the formation of red blood cells, and much more. It's important to note that the body cannot produce B vitamins on its own, which means we must get them from our diet or from food supplements. This makes it crucial to include B vitamin-rich foods in our daily diet to ensure we get enough of these essential nutrients. In the following article, we will explore various aspects of B vitamins, including which foods are rich in them, their health benefits, and why they are particularly important for certain population groups, such as vegans. With a deeper understanding of B vitamins, we can optimise our diet to support a healthy and vibrant lifestyle.

By including a varied diet with a wide range of foods, including sources rich in vitamin D and B vitamins, you can help ensure your body gets the nutrients it needs for optimal health and wellbeing. It is always important to consult a healthcare professional for individual recommendations and advice on diet and nutrient intake, especially for individuals with specific dietary restrictions or health concerns.

Foods rich in B vitamins cover a wide variety of food groups, making it possible for people with different dietary preferences to include them in their meals. Beef is an excellent source of several B vitamins, especially liver, and chicken and turkey are also rich in B6 and B12. Oily fish like mackerel, salmon, and sardines are excellent sources of B12 and also contain other B vitamins such as B6 and B3.

Dairy products like milk, yoghurt, and cheese are also good sources of several B vitamins, including B2 (riboflavin) and B12. Eggs contain a variety of B vitamins, particularly B2 and B12, making them a nutritious part of the diet.

For those who prefer vegetarian options, legumes such as beans and lentils are excellent sources of B vitamins, including B1, B2, B3, B6, and folic acid. Chickpeas are particularly rich in B6 and folic acid. Green leafy vegetables like spinach, kale, and broccoli are also good sources of B vitamins, especially folic acid and B2. Potatoes contain B vitamins, particularly B6, and are an important part of many people's diets worldwide.

Nuts and seeds are also great options for getting B vitamins. Sunflower seeds are an excellent source of several B vitamins, including B1, 

. Almonds are particularly rich in B2 and also contain other B vitamins like B3 and B9.

Including a variety of these foods in your daily diet can help ensure you get enough B vitamins to support a healthy and balanced lifestyle. For individuals with special dietary restrictions, such as vegetarians or vegans, it's important to be aware of alternative sources of B vitamins and potentially consider food supplements to meet their nutritional needs.

B vitamins are a group of water-soluble vitamins that are important for a range of metabolic processes in the body, including energy production, nervous system function, and cell growth. Including a variety of B vitamin-rich foods in your diet is crucial for ensuring optimal health and wellbeing.

Vitamin B1 (Thiamine): Vitamin B1 is important for the function of the nervous system and for energy production. It is found mainly in wholegrain products, legumes, nuts, and seeds.

Vitamin B2 (Riboflavin): Vitamin B2 plays a role in energy metabolism and contributes to the maintenance of normal skin and vision. It is found in foods like dairy products, wholegrain products, green leafy vegetables, and eggs.

Vitamin B3 (Niacin): Vitamin B3 is necessary for cell metabolism and circulation. It is found in meat, fish, nuts, seeds, and wholegrain products.

 (Pyridoxine): Vitamin B6 is involved in the production of neurotransmitters and red blood cells. It is found in foods such as chicken, turkey, fish, legumes, nuts, and seeds.

Vitamin B12 (Cobalamin): Vitamin B12 is important for the health of the nervous system and the production of red blood cells. It is found mainly in animal-based foods like meat, fish, eggs, and dairy products. For vegans and vegetarians, it may be necessary to take supplements or consume fortified foods to maintain adequate B12 levels.

Should You Take B Vitamin Supplements With or Without Food?

It is generally recommended to take B vitamin supplements with food. Taking B vitamins with a meal can improve their absorption in the body and reduce the risk of potential side effects. Some B vitamins, like B12, are also better absorbed when taken with the digestive enzymes present in the stomach. Taking B vitamin supplements with a balanced meal can also help to avoid any potential stomach discomfort.

For vegans, it can be challenging to get enough B12 as it is mainly found in animal-based foods. Fortified foods such as plant-based milk products, breakfast cereals, and nutritional yeast are common sources of B12 for vegans. Legumes, nuts, seeds, and green leafy vegetables can also contribute to the intake of other B vitamins.

A Guide to B Vitamins and Food

Guide för B-vitamin och Mat

For nail health:

Our nails aren't just for show; they can also be an indicator of our overall health. Whether you're dealing with cracked, splitting, or uneven nails, it's important to pay attention and take care of yourself. We've gathered tips for the three most common nail problems, so you'll want to show off your nails every day!

Cracked nails are a common concern for many people. They tend to split either lengthwise or across the nail, which can cause pain and discomfort. A common cause of cracked nails is a lack of moisture. When nails become dry and brittle, they are more prone to cracking. This can be due to insufficient hydration, low humidity in the air, or excessive use of harsh chemicals without wearing gloves.

To treat cracked nails, it's essential to moisturise them regularly. Use hand creams and nail oils containing hydrating ingredients like glycerine or jojoba oil. Additionally, you can avoid excessive exposure to water and harsh chemicals by wearing gloves when doing household chores or other activities that could damage your nails.

Splitting nails, also known as peeling nails, are characterised by the nail plate separating into layers. This can make the nails weak and fragile, leaving them more prone to breaking or cracking. A common cause of splitting nails is a lack of nutrients, particularly protein and calcium. When the body lacks these essential nutrients, the nails can become weak and brittle.

To prevent splitting nails, it's important to eat a balanced and nutritious diet. Ensure you get enough protein, calcium, and other key nutrients by eating a varied diet that includes fruit, vegetables, dairy products, lean meat, and legumes. Additionally, supplements containing biotin and silica can help to strengthen the nails and support their growth.

Uneven nails, also known as ridged nails, are characterised by small indentations or waves on the nail surface. These irregularities can be a sign of an imbalance in hydration. When the body is dehydrated or lacks sufficient water, it can affect the growth and structure of the nails, resulting in unevenness and a lack of strength.

To address uneven nails, it's important to maintain healthy hydration levels by drinking enough water every day. Recommended amounts vary depending on an individual's activity level and climate, but a general guideline is to aim for eight glasses of water a day. Furthermore, a nutrient-rich diet full of vitamins and minerals can help support healthy nail growth and reduce the likelihood of uneven nails.

It's important to remember that our nails can be an indicator of our overall health. By paying attention to any changes or problems with your nails and taking appropriate steps to manage them, we can support both the health and beauty of our nails. Maintaining a healthy level of hydration is a key factor in this, as it can contribute to preventing and addressing various types of nail issues.

Dealing with Cracking and Splitting Nails

Problem med naglar som spricker och går sönder

Food supplements for better gut health:

Everything You Need to Know About Probiotics

Allt du behöver veta om Probiotika

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The Health Benefits of Saffron: The Golden Spice with Powerful Properties

Hälsofördelarna med saffran: Den gyllene kryddan med kraftfulla egenskaper

Breakfast Inspiration for an Energy-Filled Day

Frukostinspiration för en energifylld dag

Great Earth is proud to be your choice for the highest quality food supplements. We believe that vitamins and minerals are not magic, but rather a complement to a healthy diet and exercise—a tool to help you feel your best. With 35 years of experience in food supplements, we set the standard for our commitment to offering products that are not only effective but also safe and adhere to the highest standards.

Carefully selected, high-quality ingredients

Our product development takes place at our facility in Gävle, where our primary focus is always on using the highest quality ingredients. By managing 100% of our product development in-house, we can ensure that every Great Earth product is an investment in your health. We always strive to offer food supplements in a form that is natural and easily absorbed by the body.

We never compromise on our own quality and safety. We always set high standards for ourselves as well as for our suppliers. That's why we work exclusively with suppliers who follow the principles of Good Manufacturing Practice (GMP). GMP provides a comprehensive framework that regulates the manufacturing and packaging of food, health products, and pharmaceuticals. This quality standard includes regulations on the training and responsibilities of production staff. When manufacturing according to GMP standards, every batch produced must be reviewed by qualified personnel. In the event of any deviations during production, a thorough investigation must be conducted in accordance with a specific system known as Corrective and Preventive Action (CAPA).

To ensure our products are ready for the global stage and meet international approval, we strictly adhere to the guidelines from the US Food and Drug Administration. And now, drumroll please... we are certified according to CFSC! We know, acronyms can be a mouthful. CFSC stands for “Certified for Self-Care” and is a stamp of approval from the industry organisation, Svensk Egenvård (Swedish Self-Care). This certification is for manufacturers and suppliers of food supplements and products for sports and weight management. 

When it comes to ensuring quality, we believe it's best to be doubly sure. You can simply never be too careful. For this reason, we follow the HACCP standard, developed by the Food and Agriculture Organization of the United Nations (FAO). The acronym stands for Hazard Analysis and Critical Control Points. The goal of this method is to minimise the risk of quality issues during the production process. HACCP is a standardised working method that specifies how to identify, assess, and control potential risks in food production. The method is designed to ensure that food and products are always completely safe for the consumer.

Great Earth – Your Trusted Partner for Food Supplements

Great Earth – Din pålitliga partner för kosttillskott

Food supplements for digestive health:

This year, we want to inspire you to break your eating habits and explore the world of food by seeing it as more than just nourishment - food is a source of enjoyment and creativity!

Our simple yet powerful challenge to you is to try a completely new dish every week. It doesn't have to be complicated; it could be a new flavour combination, a unique spice, or even a recipe from another cuisine. By daring to try something new, you open up opportunities for culinary discovery and surprise.

It's important to point out that new dishes don't always have to be complicated. Sometimes, the simplest and most unexpected combinations turn out to be the most delicious. You don't need to be a master chef to create something amazing. Just a new ingredient or a different cooking method can transform your dining experience.

Consuming fibre-rich food has a beneficial effect on maintaining normal blood lipid levels. Additionally, an increased fibre intake results in a more gradual and controlled rise in blood sugar levels.

Some examples include sauerkraut, kimchi, and yoghurt. Fermented food is rich in probiotics, meaning it contains beneficial live bacteria that support the optimal function of our digestive system.

Give your stomach time to digest your food. It needs time to produce digestive enzymes and break down food more effectively, which can reduce the risk of digestive discomfort like bloating and gas. If you need a little extra help breaking down your food, we have the product for you 

Omega-3 is an important type of fatty acid that our bodies need to feel good. Omega-3 contributes to the normal function of the heart, brain, and vision. Read more about our Omega-3 

Food is Not Just Nourishment, It's Also Enjoyment

Mat är inte bara näring utan även njutning

Our multivitamins and minerals: 

What makes a homemade meal so balanced?

Vad är det som gör en hemlagad måltid så balanserad?

Our multivitamins and minerals

What can your plate say about your health?

Vad kan din tallrik säga om din hälsa?

Powdered food supplements:

In an active world, the right drink can be your trusted companion, offering more than just refreshment. It can elevate your workouts, help you stay energised throughout the day, and provide a delightful reward for your efforts. In this article, we'll explore a variety of refreshing drink ideas that seamlessly fit into an active lifestyle, making hydration a joyful part of your daily routine.

Why is it important to stay properly hydrated?

Staying hydrated isn't just a trend – it's a vital part of daily life for those with an active lifestyle. Proper hydration supports the body's functions, enhances your physical performance, and aids in post-workout recovery. By choosing drinks that hydrate effectively, you're not just quenching your thirst; you're giving your active pursuits the right kind of support.

On hectic days, a simple yet satisfying smoothie can be a great option. By blending fruit, a bit of yoghurt, and some greens, you can create a nutritious drink that's quick to prepare. Smoothies are a practical choice when you're on the go, providing an easy way to get essential vitamins and minerals.

When you're looking for that little something extra, consider a sparkling drink. Sparkling water mixed with a splash of fruit juice can be a refreshing and tasty choice. The carbonation adds a pleasant fizz to every sip, making your drink both hydrating and enjoyable. It's a great alternative to sugary fizzy drinks, offering flavour without excessive calories. Plus, with a variety of fruit juices to choose from, you can easily customise your drink to suit your mood.

Coffee lovers, rejoice! Cold brew coffee has become a cool and refreshing option for anyone with an active schedule. Unlike hot coffee, cold brew is steeped in cold water for an extended period, resulting in a smoother, less acidic flavour. And the best part? You can keep a batch of cold brew ready in the fridge, so you're fully charged for your active day.

When it comes to an active lifestyle, electrolytes are your allies. Instead of relying on commercial sports drinks that are high in sugar, consider making your own electrolyte-packed beverages at home. Creating your own sports drink is easier than you might think. All you need is 4 cups of water, 1/2 teaspoon of salt, 1/4 cup of your favourite fruit juice, and 1-2 tablespoons of honey or maple syrup for sweetness. Start by dissolving the salt in the water, then add the juice and sweetener. Stir or shake, and your homemade electrolyte drink is ready to hydrate and energise you during your workout.

Final Tips for Making Refreshing Drinks at Home

Creating a delicious and refreshing drink at home doesn't have to be complicated. With just a few simple tips and tools, you can elevate your beverages.

An active lifestyle deserves a range of refreshing drinks that seamlessly blend into your routine and enhance your experiences. From quick smoothies to soothing herbal teas, each beverage offers its own unique benefits. Remember, it's all about finding what works best for you – the drinks that fuel your workouts, hydrate your body, and bring a smile to your face. So, why not raise a glass to staying active and hydrated with drinks that perfectly match your zest for life?

We have many food supplements in powder form, perfect for mixing into any drink: 

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