Do you take vitamins daily? Or are you hit or miss with them, and think they are a waste of money?
I’m a vitamin taker and take them regularly. I believe they support health and aging and can fill in nutritional gaps in your health journey.
There are so many choices though!! So many brands, prices, and lots of promises. I’m going to share with you today what I feel like is the really important vitamins to take that most women need, and then other ones that have great benefits that you can rotate with. Let’s start here with the top two.
Omega 3 Fish Oil
I honestly believe everyone needs to take their omega’s. The science and the benefits behind them says it all. You want a good quality supplement here. One that has the testing behind it for no mercury. From brain health to hormones, this supplement targets it all. Here are some of the amazing benefits you get by taking a fish oil!
- Brain Health. Keep your brain young! Let your focus and memory become sharper. Fish oil also keeps those little blood vessels that want to stiffen up, more flexible as you age.
- Hormones. Are you on a daily roller coaster ride with your hormonal moods? Omega 3’s can level you out and make you feel more human again!
- Heart Health. Ramps up your cardiovascular health and keeps things moving more efficiently.
- Aging. Healthy cells, healthy skin.
- Eye Health. Do you have dry eyes? Scratchy, irritated and red? Omegas can help! Give it a try! It has helped my dry eyes tremendously!
How much to take?
2000 mg daily. That’s usually 2 soft gel capsules. If you’re dealing with inflammation issues, you can bump it up to 3 capsules a day.
Don’t forget foods for omegas! There are so many choices but think nuts, seeds, and beans for easy options.
Vitamin D
Crucial!! Vitamin D deficiency is an epidemic. A lot of people are feeling crummy every single day, and a lot of it could be related to being deficient in Vitamin D. This vitamin is responsible for over 300 cell functions, so this supplement is really important. Ok, let’s talk about the benefits and see why you want an optimum vitamin D level.
- Brain Health. If you are fuzzy minded, and your focus is all over the place, take Vitamin D!
- System Support. Immune and nervous systems are regulated as well as insulin levels.
- Inflammation. Most diseases start with inflammation. The less internal inflammation, the healthier you’re going to be.
How much to take?
First, know your levels. A simple blood test will give you your number. It might surprise you! I take 2,000 mg a day, but in the winter I increase it to 3,000 a day or more.
Taking Omegas and a Vitamin D daily is powerful for your health! You are targeting everything internally from your brain to your movement. Every organ and cell is going to reap the benefits from these 2 powerhouses!
Moving on to my other favorites vitamins!
Calcium. For osteoporosis protection, I take raw plant-based calcium with magnesium and Vitamin K for better absorption for my bones. No crushed rock or chalk in this calcium! Yes, that’s what is in a lot of calcium supplements sitting on the shelves in the stores.
Studies now state you only need about 600 mg daily form a supplement. The rest you can get from food. Since I don’t do dairy I take a supplement and get calcium from a variety of food sources.
B Complex. I take this every day. Mine is organic and food-based and I love it! It gives energy and calms the nervous system at the same time.
Turmeric. It’s not a vitamin, but it’s so amazing for your health! I take it for pain and inflammation, especially after exercise. Don’t ruin your liver with over the counter stuff! Try turmeric and see if you get the same results without any internal damage.
MultiVitamin. I take one, but not every day. More like every other day. I also take one that is more for my age. Over 55. It targets the brain, heart, and breast health and other areas of aging. I like it because as you age, you need less of certain vitamins, and more in others. This covers it all.
Vitamin C. Mostly for allergies. It reduces histamines in the body so that can help with allergies. There’s controversy if it does help with colds or not. I think it lessens the duration of a cold for sure! Since this vitamin doesn’t store in the body, I take it. 500 mg a day works for me.
Gut Health
Probiotic. I swear by a probiotic for gut health and healing. With leaky gut now being traced to a lot of health issues, I want to protect my gut lining! If you have been on or are currently taking an antibiotic, make sure you’re taking a probiotic to protect your gut flora and keep the good bugs balanced. Take it 2 hours before or after your medication.
Have to mention these
Resveratrol. I take this off and on. It’s a powerful antioxidant and supports the heart and healthy aging. Fights oxidative stress which is like rust in your body. It helps with blood pressure and cholesterol levels. New studies are showing that it can suppress cancer cells from becoming active in the future.
Powdered Magnesium. I take this at night for extra magnesium. Calms the nerves and relaxes the body. You need adequate amounts of magnesium in your body for overall health.
I hope this has helped to get you thinking about vitamins and how they can be such a support for your health and the way you age. Maybe try one or a couple and see how you feel! It may be just what is missing to get you on a new healthier path!
Until next time,
~pat
