Question
Please would you help: I’m vegetarian but would like to benefit from taking more omega 3. Is it found only in fish?
Mr K Blondell, Buckinghamshire

Answer
No, you can also find omega 3s in walnuts, flax seeds (linseeds), rapeseed oil and some leafy greens, but these vegetarian sources are converted only with 10% efficiency compared with the EPA and DHA in fish. Fortunately you can now get Healthspan Cerebrum - a non-animal source of DHA obtained from algae - so vegetarians need worry no longer. Cerebrum comes in vegetarian capsules and the dosage is one to two capsules a day.
The Editor

Question
We drink lots of English tea - please tell us the difference between black and green tea and are there benefits in taking green tea in supplement form?
Mr and Mrs Hutchins, Cornwall

Answer
To prepare green tea, the leaves of ‘Camellia sinensis’ are steamed, rolled and dried. Black tea comes from the same plant, but is made by allowing the leaves to ferment before drying. This process causes some of the ‘active’ compounds in the black tea to be destroyed - but they remain active in the green tea. Green tea is a potent source of antioxidants called polyphenols - the same beneficial compounds found in fruit, vegetables and even in red wine. Supplements provide standardised high amounts of polyphenols and are generally easier to swallow (by our Western palate) than drinking several cups of green tea.
The Editor

Question
When should I take my vitamins and minerals: with meals, in the morning or at night?
Mrs P Edwards, Norwich

Answer
Take your supplements each day at a regular time that suits you. Vitamins are either fat-soluble or water-soluble. Fat-soluble vitamins are stored in the body’s fat tissues and used when needed - Vitamins A, D, E and K are all fat-soluble. These are better taken with a little fat - if not a meal then a small glass of semi-skimmed milk. Water-soluble vitamins such as Vitamins B and C are not stored in the body’s fat tissues. High-dose vitamin C is best taken in divided doses of 500mg maximum at a time to avoid losing too much of this water-soluble vitamin via the urine. Minerals such as iron and zinc can be hard on the stomach, so take these with food too, preferably with a main meal.
Angela Dowden, Nutritionist

Question
I know omega 3 is good for me and that I can get it from cod liver oil and omega 3 capsules but how do I decide on which one to buy?
Mr McCathie, Shropshire

Answer
Cod liver oil is extracted from the liver of white fish (cod) and contains the valuable omega 3 fatty acids (EPA and DHA) along with vitamins A and D. By comparison, omega 3 fish oils come from the white flesh of selected ‘oily’ animal. Whilst these are a rich source of omega 3, they don’t contain vitamins A and D. If you are already getting sufficient Vitamins A and D from supplements or your diet, then concentrated omega 3 fish oils may be your best option.
Angela Dowden, Nutritionist

If you have a question about the use of vitamins and supplements, please write to us at: Ask the Expert, PO Box 64, Park Street, St Peter Port, Guernsey GY1 3BT or email info@healthspan.co.uk
We regret none of our experts can answer your letters personally. While our panel of medical and nutritional advisers offer their professional opinion in answer to your questions, the advice should not be used as a substitute for visiting a qualified practitioner.

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