Let’s talk about a fascinating topic
No, don’t leave! I promise this post is important!
Listen, I get it. Our moms nagged us to take our multi’s as a kid, and back then it wasn’t too bad. Hey! Those Flintstones gummies were delicious! But we’re adults now and things have changed.
We have a lot on our plate and most of us don’t want to think about vitamins or micronutrients, but you should be!
IDEALLY, you should be getting all your nutrients from your food, but c’mon.. I know there are days I eat pizza and starbucks (and no veggies). Chances are, you have days like these too. In fact, most American fail to meet the dietary recommendations.
So unless your a nutrition expert and are confident you get all your micronutrients from food, you should consider taking a Multi-Vitamin.
Now, not all Multivitamins are built the same When shopping for one, make sure you pick one that has 100 percent of the Recommended Daily Allowance (RDA) of the following :
– Vitamin A
– Vitamin B
– Vitamin B2
– Vitamin B3 (Niacin)
– Vitamin B12
– Vitamin C
– Vitamin D
– Vitamin E
Please note that a Multivitamin helps bridge nutritional gaps in your diet but it shouldn’t be what you rely on a regular basis. You should still eat a balanced diet (think Broccoli and Brownies in moderation).
Also, taking a multivitamin does not eliminate the fact you could still have deficiencies.
Although you should talk to a doctor before self-diagnosing, consider taking the following supplements if……..
IF YOU’RE VEGAN
If you’re a vegan, you might want to consider taking a B12 vitamin. A poorly planned vegan diet can also cause deficiencies in calcium, iron, zinc, and vitamin D. Make sure you eat a variety of foods and get your blood checked if you feel a little low in energy or off.
IF YOU’RE ON THE PILL
Taking oral contraceptives can make you depleted in certain key nutrients such as Vitamins B1, B2, B6, C, E, Magnesium, folic acid, and calcium.
Normally, a multivitamin can help keep you ‘regular.’ If you’re thinking of taking an oral contraceptive or are currently on one, ask your doctor about how your prescribed contraceptive affects your body and nutrients.
YOU HAVE HORRIBLE PMS
Whether it’s mood swing, headaches, or cramps there are solutions so you don’t have to be completely miserable for 2-3 days. Certain foods such as salmon, peas, beans, tofu, and yogurt are high and calcium which can help alleviate mood swings, fatigue, headaches and cramps.
If you have symptoms such as bloating or breast tenderness, a magnesium supplement might help you out too. Some research has shown it to be beneficial, but some have not.
YOU WANT BETTER SKIN
Vitamin A! Or eat more skin boosting superfoods – kale, carrots, sweet potato, salmon, avocado, broccoli, spinach. Certain nuts are also packed with vitamin E and will help give your skin a nice glow.
YOU GET CONSTIPATED OFTEN
A high quality probiotic will be your best friend (I use this one). Take it in the morning on an empty stomach. Also, consider taking an omega-3 supplement (known by most as fish oil) before bed and you should be ready to go in the morning.
YOU FREQUENTLY GET UTI’S
The absolute BEST way to prevent a UTI is to urinate immediately after sex. I know that might not sound sexy, but its your health we’re talking about. Just excuse yourself and then cuddle or go for round two.
Other tips are drink plenty of water, take a vitamin C supplement, and buy a Cranberry-Concentrate pill. Cranberry juice tends to have too much sugar, so a pill will be much more beneficial to your overall health (in my very unprofessional, non doctor-y opinion)
TIPS + TRICKS
The best time to take vitamins is in the early morning with breakfast. Because you have just woken up from a ‘fast’ your digestion is working at it’s absolute best and this allows for maximum absorption.
Don’t overdo it! More does not equal better. Follow the recommendation on the pill bottle (or better yet, your doctors advise) and don’t get too crazy. Some vitamins will just go straight through you but some can be toxic. Be careful
Buy them as you go. Vitamins have expiration dates and if you buy bulk, chances are the last ones you take won’t have any effect on your well being.
What I Personally Use and Endorse