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The Vitamins You Need For Every Aspect of Your Life

Posted by on Feb. 15, 2018 at 3:29 AM
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5 moms liked this

By:Josie Santi

 

If you haven’t noticed, vitamins (yes, like what your mom used to give you in Flintstone Gummy form) are officially the new cool-girl trend. But how do we know what’s actually worth taking, and what’s actually good for us, versus all the gimmicks that could actually be doing our bodies more harm than good? A trip down the vitamin and supplement aisle of your local Whole Foods is enough to make anyone weak in the knees with an overabundance of options and no idea which ones to choose. So, we decided to take out all of the guesswork and make it as easy…. just as keeping your body healthy should be. Here’s our definitive guide to which vitamins and supplements you should be taking, and when.

 

What Women Should Take Every Day:

Vitamin DThis essential vitamin is crucial for bone health, brain functions, and preventing hormone imbalance (goodbye PMS!) as it mimics a hormone when its inside the body. However, the risk for vitamin D deficiencies is rapidly increasing since fewer people get enough exposure to the sun (our main source of the vitamin). Unless you live in Hawaii or don’t wear sunscreen (which you should not be doing anyways… listen to your mother!), make sure to take a daily supplement.

MultivitaminThe goal here is to be getting enough of the antioxidant vitamins (Vitamins A, C, and E), because they fight free radical damage which might be the cause of premature aging and diseases that affect the brain, heart, eyes, and even skin. Look for vitamins with no more and no less than 100% of your daily dose of Vitamins B, C, E, and zinc. Take half of the dosage in the morning and half at night for maximum absorption. However, if you keep to a healthy diet and are getting enough natural fats and proteins along with plenty of fruits and veggies, you most likely don’t need a multi-vitamin and can skip this step! (Hurray for you!)

CalciumThough osteoporosis, and other fragile bone problems, seem more like a concern for your grandma than for you, women actually start losing bone density in their twenties. What’s even scarier is that many women don’t get enough calcium (the mineral that’s your best defense against bone density lost). So basically, now’s the time to start focusing on your bone health. Foods like dairy and certain leafy greens do pack some calcium, but not as much as is recommended every day. Look for a supplement with at least 600 mg, and take with 400mg of magnesium and 1,000 IU of Vitamin D for full absorption.  

 

What You Should Take When You’re Sick:

Garlicthe flavorful food can be counted as a superfood for dozens of reasons, but it is especially beneficial for people who are fighting colds. It speeds up your body’s natural healing process, so that cold you seem to have through all winter can be gone in a much shorter time, and minimizes cold symptoms like clogged or runny sinuses. It can be added to meals as the food or taken in supplement form to ensure you’re getting enough.

Zincmaybe you heard of this nutrient from your sunscreen bottle, but it’s also available in pill form, or even cough drops, to help fight your cold. The mineral protects cell membranes from toxins, working to reduce cold symptoms. Just make sure to take it with food or else it can upset your stomach.

Vitamin C—taking 1,000 milligrams a day of the immune-boosting vitamin will reduce the duration of the common cold. It is also a magical defender against common colds and illnesses, because it works to defend against viruses, so you can start taking the dosage during periods of high stress or physical activity (like training for a 10k), when your immune system is down. Because isn’t it always the case that we get sick at the time when we really cannot? Not anymore, with Vitamin C.

 

What You Should Take For Your Hair, Skin, and Nails Health:

BiotinThis vitamin should be your go-to hair and nail helper, since it stimulates growth (and grows stronger). Watch your brittle nails become tougher and your thinning hair grow back thicker.

CollagenIt’s the miracle ingredient our body naturally produces for cell-turnover, meaning it gets rid of dead skin cells, thickens hair, and even improves joint health. But our body may not be making enough of it, so adding as a supplement, like a powder for our smoothies, could completely transform your skin.

Omega-3 Fatty AcidsNot only does this super ingredient promote a healthy heart, but it also promotes healthy skin, and strong hair and nails. They work by regulating cell membranes, so they keep in the good nutrients, and block the bad from being absorbed by your body. You can find omega-3 naturally in walnuts, flaxseeds, and seafood like tuna and salmon, but if you need an extra boost, opt for about 500mg in supplement form.

 

What You Should Take If You Need To Detox:

Probiotics“gut health” is certainly a new buzzword, and the most crucial supplement for gut health is a probiotic, which is a mixture of good bacteria that makes your gut digest and function properly, getting rid of the bad stuff you don’t want (like that late night pizza), and getting all the nutrients out of the good stuff (like the salad you were so proud of yourself for making). Especially if you have bad indigestion, or even bad acne (which could be a sign of toxins in your body), get on the probiotics bandwagon.

Chlorophyllthis is the chemical in plants that makes them turn green (like in spinach or kale), and is also a natural detoxifier for the body. It helps liver detoxification (essential for hangovers) and detoxifies the digestive system, which in turn can also improve skin health.

Dandelion Rootthis plant has been used for aiding in digestion and detoxing since ancient times, so it’s probably worth trying. It keeps the kidneys clean and has also been used as a natural and mild laxative to clean out digestive system. It also helps to boost metabolism and balance out the good bacteria in your gut (a good friend for your probiotic). Steep a tea with the herb, or take it in pill form when necessary.

 

What You Should Take To Boost Your Mood:

Magnesiumthis mineral is crucial for everything from preventing migraines and aiding digestion, and yet many women in the US aren’t getting enough of it. It’s mostly known and used for calming nerves and anxiety in the long run, and is considered nature’s sleep aid because of it’s ability to relax the body. Just as an added bonus, it prevents migraines, as well. Take in powder form in warm water, right before sleep, to reap in the benefits of nature’s sleep aid. Kiss your sleeping pills goodbye!  

Turmericyou may have heard of the spice as the ancient secret for fighting inflammation, that has been medicinally used for centuries to help with everything from arthritis to broken bones. But did you know it’s also been used to treat depression and anxiety because it boosts levels of serotonin and dopamine? Add the spice to any dish or smoothie, or take it in supplement form to make sure you’re getting enough. (Or join your favorite bloggers and make a Turmeric Latte)

Coenzyme Q10say goodbye to your coffee addiction, once and for all! Coenzyme Q10 (otherwise known as CoQ10 on vitamin bottles) is an antioxidant found in cells, that is necessary for cell function. It’s crucial for energy production and keeping us going through the hardest workouts and busiest days. Our bodies naturally produce this enzyme, but our natural ability to produce it decreases with age, so taking it in vitamin form might be crucial for your energy supply.

 

What You Should Take if You Have a Restricted Diet:

B VitaminsB vitamins (including vitamin superstars B12 and folate), are crucial for women’s metabolism, preventing fatigue, and helping cognitive functions. Aka, no more sluggish metabolism, need for coffee after 2pm, or confusion. These vitamins actually work with other materials like iron to make red blood cells and turn the calories you eat into useable fuel. You might be familiar with folate (or folic acid) from prenatal vitamins because it’s critical for a healthy pregnancy. B-vitamins come mainly, and sometimes exclusively, from animal products, so make sure you’re taking a supplement to get enough of these crucial vitamins. Especially if you are gluten-free or gluten-sensitive, make sure you’re getting enough vitamin B6.

Ironlike B vitamins, our main source of iron is meat products. And while it is in some plant-based foods like leafy greens or nuts, chances are you may not be getting enough of it if you’re a vegetarian or don’t eat a lot of meat. Aim for about 17-19mg total a day, and ask your doctor to check for iron deficiencies if you don’t eat a lot of meat.


by on Feb. 15, 2018 at 3:29 AM
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Replies (1-10):
ninamsi
by Philly Mom/Nina on Feb. 15, 2018 at 6:07 AM
Great information. Thanks!
Manth
by Manth on Feb. 15, 2018 at 7:17 AM

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 

MixedCooke
by Bronze sister on Feb. 15, 2018 at 7:34 AM
1 mom liked this
Really? Vitamin D is supposed to reduce depression not make it worse.

Quoting Manth:

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 

Manth
by Manth on Feb. 15, 2018 at 7:38 AM

Yep. Exercise is supposed to reduce depression too, but in me it makes it worse. My old psychiatrist was well aware of the issue and said that while it improves things in MOST people, there's a small subset that it works the opposite way. It's known, just so uncommon it's not often discussed. It sucks, because I NEED to keep active to help regulate my blood sugar since I'm diabetic but if I exercise too often, too intensively or for too long I will wind up suicidal again which is not fun.

Quoting MixedCooke: Really? Vitamin D is supposed to reduce depression not make it worse.
Quoting Manth:

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 



MixedCooke
by Bronze sister on Feb. 15, 2018 at 7:44 AM
1 mom liked this
Do you think it’s because exercise stresses the body so rather than treating the depression, maybe they should be treating your stress levels? Have you ever heard of Relora? It’s a supplement that blocks the stress hormone, cortisol so you are more relaxed in stressful situations. Something to consider. What about low impact exercises such as yoga, Pilates, morning walks or swimming?

Quoting Manth:

Yep. Exercise is supposed to reduce depression too, but in me it makes it worse. My old psychiatrist was well aware of the issue and said that while it improves things in MOST people, there's a small subset that it works the opposite way. It's known, just so uncommon it's not often discussed. It sucks, because I NEED to keep active to help regulate my blood sugar since I'm diabetic but if I exercise too often, too intensively or for too long I will wind up suicidal again which is not fun.

Quoting MixedCooke: Really? Vitamin D is supposed to reduce depression not make it worse.

Quoting Manth:

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 

Manth
by Manth on Feb. 15, 2018 at 8:01 AM

I have not heard of Relora before - I'll have to research it. I'm slow to add new supplements because I take a metric buttload of prescription meds so I have to be careful that it doesn't antagonise any of those.

I can't swim - I've had lessons but they didn't 'take'. I've done aqua-aerobics, yoga and walking, as well as weight training, land-based aerobics and belly dance. They ALL trigger a depressive spiral if I work them hard enough to make a difference with my diabetes. It is a real problem but my mental health is important. Suicidal tendencies are frightening, having lost my sister to suicide nearly 14 years ago. I will not willingly go down that path again.

Quoting MixedCooke: Do you think it’s because exercise stresses the body so rather than treating the depression, maybe they should be treating your stress levels? Have you ever heard of Relora? It’s a supplement that blocks the stress hormone, cortisol so you are more relaxed in stressful situations. Something to consider. What about low impact exercises such as yoga, Pilates, morning walks or swimming?
Quoting Manth:

Yep. Exercise is supposed to reduce depression too, but in me it makes it worse. My old psychiatrist was well aware of the issue and said that while it improves things in MOST people, there's a small subset that it works the opposite way. It's known, just so uncommon it's not often discussed. It sucks, because I NEED to keep active to help regulate my blood sugar since I'm diabetic but if I exercise too often, too intensively or for too long I will wind up suicidal again which is not fun.

Quoting MixedCooke: Really? Vitamin D is supposed to reduce depression not make it worse.
Quoting Manth:

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 


MixedCooke
by Bronze sister on Feb. 15, 2018 at 8:25 AM
1 mom liked this
Is it Type 1 or Type 2 diabetes? Look into Dr. Jason Fung and diabetes as well. I look into the more holistic approach to avoid prescriptions. Their side effects are often worse than the issue. I take St. John’s Wort for mild depression but it’s more related to my high stress levels, so I take it in conjunction with Relora.

Quoting Manth:

I have not heard of Relora before - I'll have to research it. I'm slow to add new supplements because I take a metric buttload of prescription meds so I have to be careful that it doesn't antagonise any of those.

I can't swim - I've had lessons but they didn't 'take'. I've done aqua-aerobics, yoga and walking, as well as weight training, land-based aerobics and belly dance. They ALL trigger a depressive spiral if I work them hard enough to make a difference with my diabetes. It is a real problem but my mental health is important. Suicidal tendencies are frightening, having lost my sister to suicide nearly 14 years ago. I will not willingly go down that path again.

Quoting MixedCooke: Do you think it�s because exercise stresses the body so rather than treating the depression, maybe they should be treating your stress levels? Have you ever heard of Relora? It�s a supplement that blocks the stress hormone, cortisol so you are more relaxed in stressful situations. Something to consider. What about low impact exercises such as yoga, Pilates, morning walks or swimming?



Quoting Manth:

Yep. Exercise is supposed to reduce depression too, but in me it makes it worse. My old psychiatrist was well aware of the issue and said that while it improves things in MOST people, there's a small subset that it works the opposite way. It's known, just so uncommon it's not often discussed. It sucks, because I NEED to keep active to help regulate my blood sugar since I'm diabetic but if I exercise too often, too intensively or for too long I will wind up suicidal again which is not fun.

Quoting MixedCooke: Really? Vitamin D is supposed to reduce depression not make it worse.



Quoting Manth:

I take a B group, iron and biotin - the B group and iron are mandated by my doctor as I suffer from anaemia, the biotin is because I heard it is good for diabetics as well as being useful for hair, skin and nails and certainly my blood glucose seems better regulated when I take it. I did take Vitamin D for a while but I found it increased my depression and anxiety big time. 

Lb128f
by Linda on Feb. 15, 2018 at 11:18 AM
1 mom liked this

TFS!

letstalk747
by Joyful on Feb. 15, 2018 at 11:28 AM
1 mom liked this

I take most of these- thanks

BL2010
by BL on Feb. 15, 2018 at 3:29 PM
2 moms liked this

Some good info. Thanks. But with anything, if you have any medical conditions and/or are on meds you should always check with your dr before starting anything new.

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