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Do you feel run down and sluggish lately? It might be something that you’re eating or lack thereof. Many of the foods that you eat every day are processed and lack many of the nutrients that you need to be healthy.
Even someone who eats as well as possible may still find that they are deficient in certain areas. That’s where supplements come in. They can make up for the nutrients that your meals lack.
Not sure which vitamins you should be taking? We’ve got a list of the most important ones. Check out this nutritional guide to learn more.
1. Vitamin D
Your body needs calcium for proper bone health. If you’re deficient you may experience horrible back pain and find that you get sick much more often than others around you. You can take in as much calcium as possible but your body needs a sufficient amount of vitamin D to be able to absorb and use it.
You can get a good amount of vitamin D by sunbathing for at least 15 minutes every day. Not many have this option, however. If you live in a cloudy climate or work 9-5 seven days a week you won’t be seeing much sunshine.
Certain foods are also a good source of vitamin D but the list is small. You can’t live off of fish, fortified foods, and egg yolks alone after all. So, you’ll need to take a supplement.
When you look on the back of a multivitamin for women, you’ll most likely find magnesium listed as one of the ingredients. That’s because it has a lot of benefits. Not only does it have a role to play in bone health but it gives your body the energy you need to power through your day.
It also calms your anxiety levels and increases your chances of handling stressful situations, regulates your nerve function, assists in muscle function, helps you sleep better at night, creates much-needed proteins, and balances your blood sugar.
It’s a powerhouse that you can get from quite a few foods. If you increase your intake of spinach, pumpkin seeds, nuts, brown rice, soybeans, tofu, and beans, you may not need to turn to a supplement.
Again, calcium is needed for strong bones and teeth. Without it, you’ll begin losing bone density rapidly as you age. Especially for women who experience this problem much earlier than men do.
The best sources of calcium are fish, milk, cheese, yogurt, broccoli, kale, lentils, nuts, beans, and fortified cereals. If your diet isn’t already rich in these areas, you may need to start shopping around for a supplement.
If you spend the vast majority of your life feeling any kind of stress, there’s a good chance that you’re a bit low in the zinc department. You see, stress affects many functions in your body. This includes your immune system which zinc supports.
On top of keeping your immune system in working order, zinc allows your body to use its supply of fats, carbohydrates, and proteins and exchange them for energy. Many people don’t eat enough organ meats, spinach, brown rice, sardines, oysters, or other foods that are rich in zinc.
Your body can’t store zinc, unfortunately, so if you’re one of the people who haven’t made the foods listed a part of your everyday diet, you’ll need a supplement to make up for that.
Every person needs iron for red cell development, brain function, and energy. How much iron your body needs varies. For example, if you’re pregnant or on your menstrual cycle, you’ll need a lot more iron than others.
Most people get a good amount of iron from consuming red meats. If for whatever reason you’ve erased red meats from your diet, talk to your doctor about iron supplements.
If you’re pregnant, you’ll want to consume foods that are choked full of folate. Folate increases your chances of having a healthy baby. If you’re not pregnant, well folate is still important.
It will help you manage depression, it can ease inflammation throughout your body, and it’s good for nail growth. There are only a handful of foods that have folate in them.
If you like avocados, dark green leafy veggies, citrus fruits, and beans, keep eating what you’re eating. If you don’t like these things, multivitamins can back you up.
7. Vitamin B-12
The vitamin B-complex has a bunch of huge roles to play in the body. It breaks down the nutrients that you consume and transforms them into energy. It keeps your blood and nerve cells healthy and functional.
Most of the foods that are rich in vitamin B-12 are animal-based so if you’re a vegetarian or vegan, you’ll want to talk to your doctor about taking supplements.
8. Vitamin C
Like zinc, your body can’t store vitamin C since it’s water-soluble. That means you’ll have to make up for the loss by getting in your daily dose of it. If you don’t, your immune system will suffer.
Vitamin C gives your immune system a boost of fighting power and is responsible for several other bodily functions. The good news is that there are a lot of foods that contain a large amount of vitamin C.
Chili peppers, yellow peppers, thyme, parsley, kale, kiwis, strawberries, and oranges are only a few out of many. If none of them appeal to you, you’ll have plenty of vitamins and multivitamins to choose from.
Vitamins You Should Be Taking Every Day for Good Health
If you’re feeling weak and sluggish day by day, you might need to get more sleep at night. If you’re getting plenty of shut-eye then it could be some kind of vitamin deficiency.
There is a long list of vitamins you should be taking. Talk to your doctor about getting them in the form of a supplement or try changing up your diet.
You need both exercise and a proper diet to stay on top of your game. Check out the health and fitness section of our blog daily for more articles like this one.