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PMS

Women’s Health: Tips to beat PMS cravings

Tips to beat PMS cravings

Why do women suffer with cravings when suffering with PMS?

As many as 85% of women experience at least one symptom of PMS (premenstrual syndrome), the disruptive physical and emotional changes that can strike anytime in the last 2 weeks of the menstrual cycle. A common symptom women suffer from is PMS related food cravings, which has the potential to sabotage your diet.

Fortunately, a better understanding of PMS in general and food cravings specifically can keep women from getting caught in a diet-destroying cycle. When food cravings do hit its generally for high fat sugary foods and/or salty foods; like chocolate, sweets, ice cream or crisps.

The hormonal ups and downs that occur throughout a woman’s cycle are the major culprits in PMS. As levels of oestrogen go up and down, so do levels of the stress hormone cortisol. And when cortisol levels are high enough, the body turns on its fight-or-flight response, a woman becomes more metabolically charged, and her appetite is stimulated. This, in turn, causes a woman to seek out carbs and fat, the fuels needed for the fight-and-flight response.

Other research has linked PMS to low blood sugar or hypoglycaemia that occurs in the second half of the menstrual cycle.

Whether it’s blood sugar or cortisol levels that are out of whack, experts say eating huge servings of ice cream, chocolate and chips are the worst ways to bring levels back in balance. Proper nutrition and lifestyle habits will achieve a better balance, with long-lasting results.

Is there anything in terms of diet and lifestyle that a woman can do to reduce such cravings?

Eating a balanced diet containing complex carbohydrates, vegetables, protein and healthy fats is key in providing the body the nutrients required to balance symptoms associated with PMS. Healthy fat and protein in particular help to balance blood sugar levels as they have a slower digestion and make you feel fuller for longer. Foods high in essential fatty acids omega 3 and omega 6, such as nuts, seeds and their oils will slow absorption of carbohydrates, stabilize the blood sugar and stop cravings in their tracks. Try a baked sweet potato with tuna and salad for lunch. Drizzle over an organic seed oil such as Udo’s Choice Ultimate oil blend for healthy fats.

Remember to drink plenty of water. 2 litres a day helps to flush the body out and reduce bloating.

It’s best to avoid all processed sugar if you are suffering from food cravings. Simple sugars increase insulin secretion, which lowers blood sugar. If insulin levels shoot up enough, your appetite for carbs and bad fats increases.

Lifestyle wise, you want to get plenty of sleep, with 8 hours per night being ideal. This will make you less tired throughout the day and more likely to exercise and make better food choices. Any form of physical activity should be done for 30 minutes a day, from swimming, brisk walks to jogging, activities that raise the heart rate will lower cortisol levels.

Are there any nutritional supplements that can help?

A well-rounded women’s multi-vitamin is beneficial to get all the nutrients one needs, as well as an omega 3 supplement that contains EPA/DHA, which will help with balancing female hormones.

Additionally, chromium is a mineral needed for blood sugar control and metabolism of carbohydrates, fats and proteins. Liquid chromium supplements are available. Take 1-2 drops under the tongue before each main meal.

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Magnesium supplementation boosts physical performance in older women

A new study published last month in the American Journal of Clinical Nutrition indicates that magnesium supplementation can improve physical performance in older women (1).

Compared with the placebo group, the magnesium group made significant improvements in all measures of physical performance
“Compared with the placebo group, the magnesium group made significant improvements in all measures of physical performance”

A focus on healthy ageing is paramount because the UK population is getting older. Currently one-in-six of the UK population is aged 65 and over. By 2050, this number will reach one-in-four. Life expectance is steadily increasing. Unfortunately ‘healthy life expectancy’, or years free from disability, is not increasing at the same rate (2). Good nutrition is a critical component of healthy ageing, allowing us to take charge of our health and remain fit and independent in later life.

This particular study tested the effect of magnesium on older women’s ability to carry out everyday functional movements such as lifting and carrying, alongside other measures of strength and balance.

The researchers studied a group of 139 healthy women with an average age of 71. Each of the women underwent a gentle 12-week exercise programme. While half of the women were given a placebo pill, the remainder of the group were given a daily magnesium supplement.

At the beginning and end of the study, each of the participants were tested for measures of physical performance. Simple functional movements, such as getting out of a chair and balancing tasks, were assessed. Compared with the placebo group, the magnesium group made significant improvements in all measures of physical performance.

The magnesium group also made ‘substantial’ improvements in walking speed compared to the placebo group. This result was of particular interest to the researchers because walking speed is an independent predictor of adverse health events.

The benefits of supplementation were most pronounced in those women whose diets were deficient in magnesium. However, improvements were also noted in those whose magnesium intake met the Recommended Daily Allowance.

As we age, we have a tendency to lose muscle mass. This degenerative loss of muscle mass, known as sarcopenia, robs older people of independence by limiting mobility and the ability safely to carry out simple functional movements. “These findings suggest a role for magnesium supplementation in preventing or delaying the age-related decline in physical performance, particularly in magnesium-deficient individuals”, wrote the researchers.

Magnesium is involved in more physiological processes than any other mineral. It plays a critical role in energy production, bone and tooth formation, muscle function, cardiovascular health, bowel function and blood sugar regulation.

Unfortunately the average women in the UK does not manage to obtain the recommended amount of magnesium through her diet, and older women are even more at risk of deficiency (3). Eliminating refined grains, sugar and other processed foods from the diet goes a long way towards ensuring a good intake of magnesium. Magnesium supplements, and increased intake of magnesium-rich leafy greens, beans and lentils, can also help address deficiencies.

This particular study used magnesium in the form of magnesium oxide, at a dosage of 300mg elemental magnesium. While magnesium oxide is cheap, it is not the most bioavailable form of magnesium. Magnesium citrate or magnesium malate, which demonstrate superior bioavailability, are often considered more helpful by nutritionists.

References

  1. Veronese N, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomised controlled trial. American Journal of Clinical Nutrition Epub 9 July 2014
  2. Cracknell R (2010) The ageing population. Key Issues for the New Parliament. House of Commons Library Research.
  3. Food Standard Agency. (2011) National Diet and Nutrition Survey: adults over 65 years.

Image courtesy of Ambro / FreeDigitalPhotos.net

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Choosing the Best Supplements: Part Two

In Part One I discussed some guidelines to help ensure that you are getting the best out of your supplements. Read on for more pointers.

Mineral Bioavailability
There isn’t much point in taking a supplement in a form that your body cannot use. Mineral bioavailability simply refers to the proportion of a mineral that is actually absorbed into the blood to be used by the body.

A ‘bioavailable’ mineral must be soluble in the intestine so that it can be absorbed. Minerals should be bound to different compounds to aid their absorption. This binding, or ‘chelation’, helps the mineral to survive the acid environment of the stomach and pass through into the small intestine for absorption.

If the mineral is bound too tightly, or not tightly enough, it can be released at the wrong time.  This is why the ‘form’ of the mineral is an important consideration.

Generally inorganic forms of minerals – carbonates, sulphates and oxides are not well absorbed. On the other hand, organic forms such as citrates, gluconates, aspartates and amino-acid chelates are more bioavailable.

Better quality minerals, i.e. those that are in a bioavailable, organic form do tend to be more expensive. However, cheaper supplements may be a false economy if they are poorly utilised by the body. Choosing a supplement becomes a case of weighing the cost of the supplement against its bioavailability. For example, in the New Optimum Nutrition Bible, Patrick Holford (1) explains that iron amino acid chelate is four times better absorbed than other forms, making it worth the additional cost.

Holford lists the most bioavailable forms of each mineral. All of the following forms are the most readily available to the body. In descending order (the very best first), he lists:

multi-nutrient
A multi-mineral supplement including Chronium, Calcium, Magnesium, Iron, Zinc, Manganese and Selenium.

Calcium – amino acid chelate, ascorbate, citrate, gluconate, carbonate

Magnesium – amino acid chelate, ascorbate, citrate, gluconate, carbonate

Iron – amino acid chelate, ascorbate, citrate, gluconate, sulphate, oxide

Zinc – picolinate, amino acid chelate, ascorbate, citrate, gluconate, sulphate

Manganese – amino acid chelate, ascorbate, citrate, gluconate

Selenium – Selenocysteine or selenomethionine, sodium selenite

Chromium – Picolinate, polynicotinate, ascorbate, gluconate

Tablets or Capsules?
Deciding between capsules or tablets is often a personal preference. Those who find tablets difficult to swallow often favour easy-to-swallow capsules. Sensitive individuals also tend to prefer capsules which are more likely to be free from fillers or binders. On the other hand, tablets can be compressed meaning that a higher dosage can be delivered in a single pill. They also allow for ‘sustained-release’ formulas. This can be useful for water-soluble vitamins such as Vitamin C, where absorption is better when given as a steady release formula rather than in a single dose.

For very sensitive individuals or for the delivery of light-sensitive nutrients such as coenzyme Q-10, capsules are the best choice. There are of course advantages to both types of supplements, which are listed below.

Capsules Tablets
Superior protection against oxygen and light Low cost
No need for fillers and binders Allows for sustained-release formulas
Odorless and tasteless Can fit more ingredients in through compression
Less gastrointestinal irritation Can be notched to divide the dose

Quality Assurance
The simplest way to be certain of the quality of a supplement is to check that it is GMP certified. Good Manufacturing Practice (GMP) is an assurance of quality of manufacture. While medical drugs are held to these strict standards, it is not currently a legal requirement for food supplements in the UK. However, most reputable supplement companies voluntarily submit their products to GMP certification. This compliance requires thorough record keeping, quality testing, and standards consistent with the manufacture of drugs.

Reference

1. Holford, P (2004) Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus.

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Micronutrients before pregnancy boost baby’s immune system

Women who supplement with micronutrients before pregnancy may be boosting the immune health of their baby from birth to adult life, a new study suggests.

Micronutrients are vitamins and minerals, such as the B vitamins and the minerals zinc and selenium, that are required by the body in very small quantities in order to perform many crucial bodily processes.

Micronutrient supplementation before pregnancy can improve your child's immune system
Micronutrient supplementation before pregnancy can improve your child's immune system

The new research took place in Gambia, where individuals born during the ‘wet’ season (when there is less food and nurients available), have higher rates of infection and disease. The women in the study were given either a micronutrient supplement or a placebo until they became pregnant. The study then tested samples of DNA from babies at birth again at 9 months old.

The results suggested that the supplemented mothers had babies with healthier immune systems as a result of methylation changes. “These changes are part of the normal development of the immune system provided adequate nutrition is available.” Explained lead researcher Professor Affara. “Where this is not the case, the result is likely to be reduced ability to fight infection and hence susceptibility to infectious diseases.”

The type of changes in the supplemented mothers were created by a better rate of ‘methylation reactions’. Methylation refers to a special set of chemical reactions in the body. These reactions work like a ‘switch’ in your body, activating beneficial chemicals, and deactivating harmful ones. The methylation cycle is important for immune function, and so if methylation is not working optimally, then our ability to fight infection is impaired.

Professor Affara added: ” If we have an improved understanding of what nutrition is important, we can target nutritional intervention to improve health in later life.”

While many of us are aware of the importance of nutrients such as folic acid in pregnancy, it is becoming increasingly evident that the whole spectrum of vitamins and minerals have an important role to play. The current study certainly indicates that mothers who ensure optimum nutrition before pregnancy are supporting the immune health of their children not only at birth, but throughout their child’s life.

Written by Nadia Mason, BSc MBANT NTCC CNHC

References

The paper ‘Periconceptional maternal micronutrient supplementation is associated with widespread gender related changes in the epigenome : a study of a unique resource in the Gambia’ will be published in the April 2012 edition of Human Molecular Genetics.

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Omega-3 supplements buffer the effect of mental stress

Mental stress is known to have a negative effect on heart health, and unmanaged stress is linked with increased blood pressure, an important predictor of heart disease. Managing mental stress can be a huge help to those looking to support their cardiovascular health. Of course this is often easier said than done. After all, stress is a part of everyday life and it cannot be eliminated entirely.

However, managing our physical reaction to mental stress may be one way to support heart health.

High EPA
Omega 3 supplements high in EPA can be good for mental stress and heart health

With this in mind, a team of researchers at Alleghany College in the US recently investigated the effects of an omega-3 supplement on the effect of mental stress in adults. The team gave a group of 43 college students either a daily omega-3 supplement or a daily placebo supplement for three weeks. They then measured blood pressure and heart rate of the students at rest and during a mental arithmetic task. The stress response to the maths test in the omega-3 group was found to be significantly lower than that of those in the placebo group.

The authors concluded that supplementation of omega-3 fatty acids may reduce cardiovascular reactivity to stress.
The study is preliminary and will hopefully encourage further research to clarify the role of omega-3 in cardiovascular health.

The supplement used in the study provided a daily dose of 1400mg omega-3 (1000mg EPA and 400mg DHA). This intake is fairly normal for adults living in countries such as Japan where fish, seafood and tofu are a major part of the diet. In the UK, however, the level of omega-3 in the diet is far lower and is estimated at an average of 244mg daily.

Options for increasing EPA and DHA intakes include use of fish oil supplements, increased consumption of fish or consumption of foods enriched with omega 3 such as omega-3 enriched eggs.

Those considering taking fish oil supplements should first check with their GP, especially if they are taking medications such as anticoagulants. Also, be sure to choose a good quality oil that has been screened for contaminants. Finally, if your fish oil supplement leaves you with a fishy aftertaste this is a sign that the oil has oxidised (‘gone off’). I tend to favour omega-3 oils that can be taken straight from the spoon, such as the Eskimo brand, so that I can be sure on tasting that it is a good quality, fresh oil.

Written by Nadia Mason, BSc MBANT NTCC CNHC

References
Ginty AT, Conklin SM. Preliminary Evidence that Acute Long-Chain Omega-3 Supplementation Reduces Cardiovascular Reactivity to Mental Stress: A Randomized and Placebo Controlled Trial. Biol Psychol. 2012, Jan. 89(1):269-72.

 

 

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Udos Choice spotlight part 2 – 30 billion reasons to choose Udo’s Choice Probiotics

Hippocrates
Hippocrates, wrote "let your food be your medicine and your medicine be your food”.

Even back in ancient Greece, it was known that the gut played an important role in our health.   Hippocrates, known as the “Father of Modern Medicine” wrote “All diseases begin in the gut”.  He also said, “Let your food be your medicine and your medicine be your food”.  It seems he knew a thing or two about the fundamentals of optimal health which remain true to this day.

Probiotics, or “Beneficial” bacteria, pathogenic “bad” bacteria and yeast should balance each other out in the intestines but the balance can be disrupted by our modern diets, lifestyle, stress and medications.   When this happens ill health can arise in the form of allergies, leaky gut syndrome, IBS, candida and a weakened immune system.

A properly functioning immune system is our main internal defence and it is estimated that 84-86% of our body’s immune function is carried out within the wall of our intestines; the surface area of which if laid out flat would cover the size of a football pitch.   A healthy balance of bacteria is around 85% “good” bacteria versus 15% “bad” bacteria.

Udo’s Choice Super 8 Hi-Potency Probiotics has been specially formulated to help sustain this balance.

What to look for in a Probiotic

By supplementing your diet with enough of the appropriate bacteria strains for your age and lifestyle you can expect to achieve the best results.

Udos Choice Super 8 “Hi Potency” Probiotics
Udo’s Choice Super 8 Hi-Potency Probiotics provide 30 billion active bacteria in every one of the 30 capsules.

Udo’s Choice Super 8 Hi-Potency Probiotics provide 30 billion active bacteria in every one of the 30 capsules.   This compares with around just 10 billion or less contained in a typical daily yoghurt drink.   Super 8’s therefore provide better value for money per billion bacteria than leading yoghurt drinks.

Each capsule also contains 8 different probiotic strains compared with 1 to 3 strains contained in yoghurt drinks.

All the bacterial strains in Udo’s Choice Super 8 Probiotics have been specially developed and tested for their gastric resistance.   Therefore, when taken as recommended on a full stomach, the micro-organisms in Udo’s Choice Probiotics will reach the intestinal tract safely and at full potency without being destroyed by harsh stomach acids.

The specific strains used in Udo’s Choice Super 8 Hi-Potency Probiotic have been specially chosen for their value to upper bowel health:

 

 

  • Lactobacillus acidophilus 45%
  • Lactobacillus rhamnosus 25%
  • Streptococcus thermophilus 10%
  • Lactobacillus plantarum 7%
  • Bifidobacterium bifidum 6%
  • Lactobacillus bulgaricus 3%
  • Bifidobacterium longum 3%
  • Lactobacillus salivarius 1%

Super 8’s are formulated as high strength in order to tackle such health issues as yeast imbalance and symptoms of leaky gut syndrome as well as to optimise gut health.

Udo’s Choice Super 8 Hi-Potency Probiotics
Each capsule also contains 8 different probiotic strains compared with 1 to 3 strains contained in yoghurt drinks.

Francesca Boers, a top UK fitness model is a big fan of Udo’s Choice Super 8 Probiotics.  “I have suffered with IBS since I was a child and therefore have struggled with my digestion.  Since taking Super 8’s along with maintaining a healthy diet I barely even notice that I have it any more.  I no longer suffer with stomach cramps and never feel sluggish or bloated”

Make sure your probiotics are refrigerated

As is the case with all probiotic products, refrigeration ensures maximum potency and stability.   Should any probiotics be kept out of the fridge for more than a few days then the number of viable bacteria decreases.  Udo’s Choice Super 8’s are manufactured and stored refrigerated and have one of the largest number of live bacteria of any probiotic product in the UK.

Content and Images provided by Udos Choice

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The Sun Chlorella guide to a healthy gut – Part 2

Continuing from Wednesday’s blog post on gut health, the team at Sun Chlorella follow on with the second part of their 10 point guide to the facts and fictions of gut health.

Sun Chlorella - The Ultimate Superfood
Sun Chlorella® ‘A’ is a natural green algae whole food supplement from Japan.

Sun Chlorella expert nutritionist Nadia Brydon, is on hand to separate the fact from the fiction when it comes to keeping your guts healthy.

“The most important thing when managing your digestion is to identify the causes and stop the patterns that lead to pain and discomfort.  Once you know how healthy your gut is you’ll be able to prevent any bloating.” says Nadia.

Don’t eat fruit – FICTION!

Candida overgrowth is a major cause of bloating and is essentially fermentation inside the gut.  Foods that encourage fermentation include sugar and that means sugar in fruit too.  However, not all fruit causes bloating.  Avoid citrus fruits but stock up on bananas, figs, blueberries, mango and papaya instead.

Supplements don’t work – FICTION!

If you are susceptible to bloating and trapped wind there are a number of effective and natural solutions.

Sun Chlorella® ‘A’ – a natural green algae whole food supplement from Japan – is Nadia’s number one choice for bloating as it contains a staggering range of nutrients including around 10% fibre, to help move food through the system more effectively.  Due to its special component – the Chlorella Growth Factor (CGF) – Sun Chlorella® ‘A’ re-stimulates the growth and repair of cells, including the growth of good bacteria (Lactobacilli) four-fold once it’s absorbed, which aids digestive health*.

Nadia explains, “Taking Sun Chlorella® ‘A’ on a daily basis helps to keep the gut healthy and happy by acting as an ‘intestinal broom’ and cleansing the bowel.  Chlorella has the highest known concentration of chlorophyll – the green pigment found in plants that converts water, air and sunlight into energy – and this helps to bind to any toxins in your intestines, preventing absorption and eliminating them as waste.”

Other options include activated charcoal – an age old remedy to help ease the feelings of trapped wind.  Peppermints or warming peppermint tea will ease digestion whilst fennel seed tea or chewing fennel seeds or dill seeds after a meal can also help prevent bloating.

Increase your fibre intake – FACT!

Diet is really important.  Avoid bread and any processed or low glycemic foods and try to eat fresh foods instead.  Cutting down your intake of foods which are low in fibre – and therefore ‘bind’ inside your gut – such as eggs, chocolate, red meat, cheese and processed foods will help reduce bloating too.  A supplement such as Sun Chlorella® ‘A’ also contains fibre which can help to move food through your system.

Sun Chlorella 'A'
“Taking Sun Chlorella® ‘A’ on a daily basis helps to keep the gut healthy and happy by acting as an ‘intestinal broom’ and cleansing the bowel.

Food mixing can lead to bloating – FACT!

Bloating can often be caused by the slowing down of digestion caused by mixing incompatible foods (such as protein and carbohydrates) at meal times – which have different digesting times.  Bread, along with lactose and gluten, is also high on the list of causative factors.

Stress can lead to gut discomfort – FACT!

Stress is a huge factor as it can cause tension in the body which in turn interrupts the digestion process.  Try to find time to unwind at the end of each day – simple breathing exercises, a relaxing bath or even meditation could help the body to de-stress.

* a recent review of research concluded that the potential of chlorella to relieve symptoms, improve quality of life and normalize body functions in patients suffering with ulcerative colitis (a long-term (chronic) condition affecting the colon and causing inflammation of the intestines), suggests that larger, more comprehensive clinical trials of chlorella are warranted; A Review of Recent Clinical Trials of the Nutritional Supplement Chlorella Pyrenoidosa in the Treatment of Fibromyalgia, Hypertension, and Ulcerative Colitis, Randall E Merchant, PhD, and Cynthia A. Andre, MSc

 

Written by Nadia Brydon

 

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bodykind’s quest for our new Quest supplements

Our latest new arrival at bodykind, the Quest range, has finally been added to our selection of premium quality natural health supplements which is both cost effective and of the highest quality.   In this blog we are going to tell you all about the range and some of the great supplements you can try right now.

Quest Vitamins is the UK’s leading independent manufacturer of specialist health supplements.  The current Quest range covers 74 formulas and includes vitamins, minerals, essential fatty acids, amino acids and specialist probiotics.

Quest Supplements
Quest Vitamins have always been and remain focussed on manufacturing the highest quality nutritional supplements that you can take with confidence.

Established in 1983, Quest is an independent company dedicated to manufacturing nutritional supplements of the highest quality and each Quest product is backed by scientific research, pure raw materials and industry leading manufacturing standards and techniques.

Quest products all feature Intelligent Nutrition Systems, a set of formulation and manufacturing standards developed in-house by Quest that establish a benchmark for other nutritional supplements. But what are Intelligent Nutrition Systems I hear you ask? Well, the experts at Quest have given us this handy guide…

INTELLIGENT NUTRITION SYSTEMS:

Bio Balance:
Holistic formulations specifically designed not to interfere with other nutrients in the body and enhance the absorption of key nutrients. Learning from nature’s example, Quest takes in to account the natural synergies and competition that exists between nutrients by:

– Always including complementary nutrients in a formulation that will enhance the absorption of the key active nutrients
– Always including additional nutrients to ensure a product will work without adversely interfering with the mat

Bio Absorb:
100% amino acid blended minerals, which mimic the natural way the body absorbs minerals from food, thereby maximising absorption of the mineral supplement.

The neutral electric charge of amino acid blended minerals ensures that the minerals will not adhere to the GI tract, will not cause gastro intestinal side-effects and will be better absorbed.

Bio Release:
Within the Quest range customers can choose, depending on their individual requirements, between 6 hour timed-release products, which lead to prolonged supplementation and 30 minute quick-release products for maximum and rapid tissue saturation.

Max Power:
Quest products provide the correct potency of nutrients based on scientific research to provide maximum efficacy, but always within the upper safe limits.

Min Process:
As an in-house manufacturer, Quest strives to update and innovate manufacturing methods to make use of ingredients in the most sensitive way.

Quest only uses direct compression tableting technology, avoiding completely the commonly used wet granulation methods. Tablet manufacturing with ‘wet granulation’ methods uses undesirable solvents and subjects ingredients to an intensive and time-consuming manufacturing process. Quest also uses advanced tablet coating technology that subjects the tablets to lower temperatures and for shorter periods than conventional coating processes.

DLPA and Turmeric
Quest is committed to new product development and formulating new products backed by established scientific evidence.

NEW PRODUCT DEVELOPMENT:
Quest is committed to new product development and formulating new products backed by established scientific evidence.  Such as DLPA & Turmeric for pain and inflammation one of the company’s signature products.

IN-HOUSE MANUFACTURING:
In an industry where the use of third-party contract manufacturers is normal practice, Quest remains committed to 100% in-house manufacturing. Quest also manufacture their own probiotics in house, which is unheard of in this industry and have a team of 12 in-house micro-biologists dedicated to Quest unique probiotic range.

Quest Vitamins have always been and remain focussed on manufacturing the highest quality nutritional supplements that you can take with confidence. See our entire range of Quest supplements now available at bodykind including Vitamins, Minerals, Probiotics, Herbs, Essential Fatty Acids and Glucosamine Sulphate. We hope you like them as much as we do!

 

Written by Mike Pye, content provided by Quest Vitamins

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