Here is everything you need to know about vitamins and supplements and which ones you should take and why. Think of it as your own little FAQ on vitamins.
Let’s get started!
First thing: remember to only take the recommended doses. If you take anymore than that, there are consequences.
I am not a doctor or have any medical background. Here is what I have learned and my research. Consult your doctor for any questions.
- Vitamin A – Antioxidant (see more below), Boosts immune systems, Vision and Skin, cuts risk of heart disease,
Supplements: carrot, cantaloupe
- Vitamin B – Helps with metabolism, muscles, and a sharp mind
- B6 (Pyridoxine) – Keep your brain working well, Metabloism.
Supplements: Fish, Potatoes, Chickpeas, Avocadoes, Bananas, Beans, Cereal, Meats, Oatmeal, and Poultry
- B9 (Folic Acid) – Keeps red blood cells healthy, Memory Loss, Guards against cancer and birth defects, Healthy brain and spinal cord
Supplements: Whole-grain breads, Asparagus, Beans, Spinach and leafy greens, Citrus Fruits, Melons, Strawberries, Fortified Grains, Legumes, Chickpeas, Eggs, Liver
- B12 – Metabolism, Helps your body make red blood cells.
Supplements: Cheese, Eggs, Fish, Meat, Milk, Yogurt. .
- Vitamin C -Antioxidant (see more below) Boost your immune system, Help prevent heart disease, prenatal problems, Eye Illnesses, helps wounds heal faster and fends off wrinkles
Supplements: Citrus fruits, Veggies, Broccoli, Grapefruit, Kiwi, Oranges, Peppers, Potatoes, Strawberries, and Tomatoes
- Vitamin D – Reduce your risk of breast cancer by as much as 50 percent, may offer protection from both ovarian cancer and diabetes, Helps calcium absorption, Plays a central role in muscle function, Preventing colon cancer, Breast cancer, Diabetes
Supplements: Milk, Orange juice, Salmon, Eggs, Sun
- Vitamin E -Antioxidant (see more below), Keeps your cells healthy, Critical for Muscles and Brains, Slows signs of aging
Supplements: margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ
- Calcium – Build strong teeth, Nourishes your nervous system
Supplements: Yogurt, milk, and cheese
- Iron – Low levels can lead to anemia (a lack of red blood cells) and a weakened immune system.
Supplements: Breakfast cereal, red meat
- Omega-3 Fatty Acids – Low levels can lead to internal inflammation, one culprit behind heart disease, diabetes and cancer
- Probiotics (Good bacteria) – Help gastrointestinal problems (like diarrhea), Reduce colds
Supplements: Kimchi, Kombucha
- Beta-Catotene – Helps eyesight, soft tissue, and skin
Supplements: apricots, cantaloupe, carrots, guava, kale, papaya, peaches, pumpkins, red peppers, spinach, and tomatoes
- Apple Cider Vinegar – Weak Bones, Diabetes, Weight Loss, Leg Cramps and Pain, upset stomach, Sore throats, Sinus Problems, High Blood Pressure, Arthritis, Get rid of toxins, Stimulate Thinking, Slow aging process, Regulate Blood Pressure, Reduce Cholesterol, Fight Infection Can be used on skin for: Acne, Skin Toner, Sunburn, Shingles, Insect Bites,
Antioxidants (Vitamin A, Vitamin C, and Vitamin E) – Protects you from free radicals, that can tear cells apart. Lowers the risk of some health problems and slow aging. May help boost the immune system.
What vitamins and supplements do you take? What else do you do to lead a healthy lifestyle? Share below.
Research from: Women’s Health, All You, WebMD, Healthline, Prevention