When it comes to vitamins, one size doesn’t necessarily fit all.
It’s likely that you might not be getting all the nutrients you need from your diet. However, there are plenty of vitamins and minerals that can help you with that. Any supplements you take should correlate to your own dietary needs — and dosage varies depending on gender and age.
Lucky for you, we did some research and found supplements you should be taking and incorporating into your diet.
B12
Vitamin B12 gives you an energy boost and combats fatigue, depression, anemia, and plays a big role in your cognitive functions. Red meat, eggs, and other animal products are rich in B12, so it’s especially important to get your daily dose orally if you’re a vegan or vegetarian. Many people don’t absorb most of it, though — so B12 injections are a popular alternative. For most adults, 100 micrograms of B12 should be sufficient.
Vitamin D
For those of you who don’t get much sun exposure, vitamin D is essential. Since very few foods contain much of it, the sunshine vitamin is that much more essential. Vitamin D boosts immunity, helps fight diseases, depression, anxiety, helps with weight loss, and help process calcium, which supports healthy strong bones and teeth. The recommended dosage for adults is typically 600 IUs.
Omega-3 Fatty Acids
Omega-3s are fish and vegetable oils that are important for muscle activity, fight blood clotting, helps digestion, fertility, and cell growth. Regardless of your diet, this is an essential vitamin to be incorporating into your diet. This supplement helps keep your memory and thinking sharp, helps maintain bone density, supports indigestion, and supports a healthy heart. For women, a 1000 milligrams soft gel should be your go-to.
Vitamin C
No surprise here! Vitamin C acts as an antioxidant and boosts your immune system. It also helps your body produce collagen, which helps healing. For adult women, the recommended dose is 75 milligrams.
Iron
Iron is a mineral primarily found in meat, poultry, and seafood, and plays an integral role in helping our red blood cells distribute oxygen in our bodies — we would have very little energy without it. Iron combats tiredness, anemia, and promotes growth and development in the body. The recommended dosage for adult women is 18 milligrams, but if you’re a vegetarian you should double this amount.
xx, The FabFitFun Team
