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Supplements for bone health and energy
Hello, I am 36 year old working mother. Post delivery I have gained and my current weight is 86 kg and my height is 5'7"
Because of time crunch, I just walk for 30 min and rarely workout.
I have vitamin b12 deficiency for which I have taken injection course and I'm ok now.
However I want to know if I can use multivitamin or omega 3 supplements as I experience backache ad tail bone frequently
If yes what should be used?
Please advice
Thank you
Answers (11)
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Morning (on waking):
• Warm water with lemon OR 1 tsp soaked fenugreek seeds
• 5 soaked almonds + 1 walnut
⸻
Breakfast (8:00–9:00 am):
• Option 1: Vegetable oats upma + green chutney
• Option 2: Moong dal cheela (2) + mint chutney
• Option 3: Smoothie (unsweetened almond milk + banana + spinach + flax seeds)
⸻
Mid-morning (11:00 am):
• 1 fruit (apple, papaya, or guava)
• OR coconut water
⸻
Lunch (1:00–2:00 pm):
• 1–2 phulkas (no ghee)
• 1 katori dal or chickpea curry
• Cooked seasonal vegetables
• Cucumber/tomato/onion salad
• Optional: 1 tsp cold-pressed mustard or olive oil
⸻
Evening (4:30–5:30 pm):
• Herbal tea or green tea + roasted chana OR 4–5 soaked makhanas
⸻
Dinner (7:00–8:00 pm):
• Option 1: Vegetable soup + moong khichdi
• Option 2: Quinoa with sautéed veggies
• Option 3: Millet roti (1) + light vegetable curry
⸻
Post-dinner (if hungry):
• Warm turmeric milk (plant-based if lactose-sensitive)
⸻
Lifestyle Tips:
• Walk 30–40 minutes daily
• Avoid white sugar, refined flour, fried foods
• Hydrate well: 2.5–3 L water/day
• Sleep 7–8 hours
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Hi
Take balance diet and continue with exercise
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take direct consultation for customised diet plan
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Please ask me directly for personalized diet plan for you.
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As a working mother, it is critical to address both weight and health concerns. Multivitamins can help if you can't achieve your nutritional demands through diet alone. They can help fill up the gaps, particularly in cases of vitamin deficiency. Omega-3 supplements, recognized for their anti-inflammatory qualities, can improve joint and bone health, potentially relieving back and tailbone pain.
However, it is critical to select a high-quality omega-3 supplement containing EPA and DHA. In addition to supplements, eat a well-balanced diet rich in calcium, magnesium, and vitamin D to promote bone health. Regular stretching and strengthening exercises can also assist to alleviate back discomfort.
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Please contact me if you require personalized assistance or have any further diet-related questions.
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Hello,
For tail bone, consult near by physiotherapist.
For weight issue and vitamin B12, it can be correct/reduced with proper diet guidelines/diet chart.
And yes, u can start with multivitamins.
Health Tips
try to connect through app, for proper guidelines
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We need to loose weight and vitamin deficiency also to be improved.
Consult on app personally regarding dietary changes, herbs and vitamin recovery
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helloooo
for back ache you hve to lose weight. ofcourse you cn strt multi vitamins as well as calcium..
for tail bone pain n back ache consult any orthoprfic doctor n for supplements consult Nutritionist.
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For more information please contact me through practo
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
You can start with multivitamin for instant relief. Also you can get the constitution check and go accordingly. Post pregnancy there are several deficiencies that occurs. You need to take proper care of yourself. A balanced meal is required for proper absorption of the medicines even. Do take care of the diet and get the constitution check too
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
For 34 years age , dealing with back pain, tailbone issues and low energy, there are several supplements that might help . It’s important to remember that these are general suggestions:
For back and tail bone health:
1. Collagen:
Collagen help to support joint and cartilage health it
Can promote recovery of spine and tailbone
2. Turmeric:
Turmeric is anti inflammatory properties . It may help
Reduce inflammation in lower back or tailbone
3. Glucosamine and chondroitin:
There are commonly used to help support joints health
4. Magnesium:
Magnesium is important for muscle function and
Relaxation
5. Vitamin D
Low vitamin D levels can contribute to bone and joints
Pain .
For energy:
1. B vitamin:
It’s crucial for energy production especially vitamin B12
2. Iron :
If iron deficiency can lead to fatigue
3. Ashwagandha:
This adaptogenic herb can help the body handle stress
And may improve energy levels over time
4. CoQ10 :
Coenzyme Q10 is involved in energy production at cellular level
For overall health and inflammation:
Omega 3 fatty acids:
Anti inflammatory properties, it helps reduce pain
And support overall health
CBD oil :
Find relief from chronic pain and inflammation with CBD
Oil , which may help manage tailbone or back discomfort
It addition to supplements, staying hydrated, maintaining healthy diet and engaging in regular exercise are important factors in managing back pain and tailbone or
Improve energy levels.
:
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation to get detailed description for it
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good afternoon pls connect physician.
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