Vitamins – we all know we should be taking them but, where do we begin? The world of supplements can be overwhelming and frankly, exhausting to keep up with. My philosophy on supplements: keep it simple. Taking a multi-vitamin and fish oil daily will ensure you’re getting exactly what you need and fill nutritional gaps in the diet.
Active or not, all women can benefit from taking a daily multi-vitamin. Women’s multi-vitamins are packed with everything we need to keep our energy levels up, our hair and nails strong and our menstrual cycles regular. The biggest difference between a men and women’s multi-vitamin lies in iron levels.
Premenopausal women need a high amount of iron, which is carried in the blood. When a woman goes through a menstrual cycle, blood is lost and iron levels decline as a result. Low iron levels increase the risk of blood clotting and iron deficiency anemia. A favorite of mine is Opti-Women by Optimum Nutrition because it provides 100% of the Daily Value of iron.
In addition to iron, there are three essential B-Vitamins in a women’s multi-vitamin worth highlighting. Essential meaning your body cannot produce it on its own and must come through diet or supplementation. The first is biotin. Biotin mainly supports healthy hair, skin, and nails. It can be taken as a stand-alone supplement, however Opti-Women provides about 80% of the Daily Value.
The second is folic acid which is particularly important before and during pregnancy. Folic acid aids in the maintenance and production of new cells. Folate itself plays an important role in cell division, which is critical during pregnancy.
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Vitamin B12 is the third B-Vitamin to highlight. B12 supports a healthy nervous system and energy levels. Deficiencies of B12 result in baseline energy levels and anemia. Opti-Women offers more than 1000% of the Daily Value of Vitamin B12.
So, multi-vitamins are super important. Make sure to find a daily women’s multi-vitamin and don’t be afraid to do a little research to learn more about what your multi-vitamin contains.
In addition, a daily fish oil supplement rounds out our basic women’s supplement stack. Fish oil supplements contain two essential omega-3 fatty acids (EPA and DHA) that boast a slew of health and wellness benefits which help to decrease blood pressure, risk of blood clotting, triglycerides, risk of heart-related diseases as well as improving joint flexibility.
Fish oil is particularly important for individuals who never eat fish or seafood products. Fish oil is a daily supplement that should be consumed at meal times. Take it at the same time as your multi-vitamin and you are good to go!
Vitamins and minerals are often overlooked but, stock your vitamin cabinet with a women’s multi-vitamin and fish oil. Then you can rest assured knowing you are giving your body what it needs to function at optimal levels.
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