If you’re investing effort into self-care and maintaining your well-being, yet still find yourself fatigued, vitamins and supplements could offer the assistance your body craves. However, pinpointing the specific vitamins you require, particularly in your twenties, can pose a challenge. While reminiscing about the beloved Flintstones multi-vitamins I cherished from ages three to 11 (yes, those ones), they likely won’t suffice for an adult body.
On TikTok, the hashtag #VitaminsForWomen boasts over 15.8 million views, with ashwagandha, vitamin D, and magnesium emerging as among the most popular and expert-endorsed choices. Nonetheless, TikTok, media platforms, and influencers inundate us with a plethora of vitamin options, leading to feelings of overwhelm and confusion regarding the appropriate daily dosage.
To assemble the ideal supplement regimen, we consulted with doctors, pharmacists, and healthcare professionals to determine which vitamins merit inclusion in your daily routine. Keep in mind that everyone harbors distinct health objectives and preferences, so factor these in when selecting your daily supplements.
Additionally, always consult your doctor to devise a regimen tailored to your individual needs; the following list is derived from recommendations by experts and serves as a foundational guide to collaborate with your healthcare team. Continue reading to discover the expert-endorsed supplements recommended for both your morning and nighttime routines, whether you’re embarking on your twenties or transitioning into your thirties.
Magnesium Glycinate
Magnesium glycinate has surged in popularity on TikTok, garnering over 535.5 million views under the hashtag #magnesium, and there’s substantial merit behind its acclaim. Jillian Smith, a registered dietitian, elucidates that magnesium glycinate aids in stress and anxiety reduction, promotes regular bowel movements, and enhances sleep quality. Mayo Clinic affirms that magnesium contributes to muscle and nerve function, as well as energy production, countering the fatigue and muscle soreness often experienced by women in their twenties.
Dr. Diana Rangaves, PharmD, RPH, advises a daily intake of 350 mg of magnesium for optimal benefits, preferably before bedtime to enhance sleep quality. Additionally, magnesium proves effective in alleviating specific symptoms. Dr. Rangaves suggests opting for magnesium over ibuprofen or aspirin for pounding headaches or post-drinking discomfort. Notably, frequent headaches or migraines may indicate a magnesium deficiency, as confirmed by research suggesting magnesium’s efficacy as an acute treatment option for headaches.
B Vitamins
The diverse spectrum of eight B vitamins exerts varying impacts on the body, all renowned for enhancing energy levels. Dr. Zeeshan Afzal, MD, suggests considering the incorporation of B vitamins such as B3, B6, and B12 into your morning regimen if energy concerns arise.
Dr. Rangaves elaborates that Vitamin B3 regulates serotonin and metabolism levels, potentially offering relief to those grappling with stress or anxiety. For fortified immune and nervous systems, experts advocate for vitamin B6 intake. A 2019 study published by the National Library of Medicine corroborates that higher B6 consumption correlates with reduced depression and anxiety in women, positioning it as a vital mood-boosting vitamin for women.
Dr. Dimitar Marinov, MD, Ph.D., notes that women adhering to vegan or vegetarian diets may need to supplement with B12, typically abundant in animal products. “Vitamin B12 is crucial for proper nerve function and red blood cell production,” asserts Dr. Marinov. “While the recommended daily dose is 2.4 mg, vitamin B12 lacks toxicity, rendering higher doses safe for supplementation.”
Read Also:Top Vitamins for Muscle Pain Relief
Iron
In plain terms, individuals who menstruate should be attentive to their iron intake. Dr. Rangaves emphasizes that during menstruation, women may lose one to six milligrams of iron per pint of blood, contingent on their flow. Hence, it becomes imperative to support increased iron production.
While not all women experience low iron levels, consulting with your doctor about your diet and undergoing tests to assess iron sufficiency is prudent. Dr. Erika Aragona, a board-certified family medicine physician, notes that low iron can lead to extreme fatigue, chest pains, frequent headaches, and shortness of breath. Supplementing with iron could offer relief to women facing such symptoms.
Dr. Dimitar Marinov recommends a daily iron intake of 5-10 mg for women in their 20s. Adequate iron levels can enhance energy, mitigate the risk of anemia, and improve overall physical performance. Whether seeking increased daily vitality or aiming for enhanced progress in physical activities, consulting with your doctor is advised to determine if iron supplementation aligns with your health concerns and needs.
Probiotics
By now, you’re likely aware of the critical role gut health plays in your overall well-being. Dr. Aragona underscores the significance of gut health in maintaining a healthy microbiome, balancing immunity (noting that immune cells line our intestinal walls), and supporting overall health. Probiotics play a pivotal role in restoring beneficial bacteria and fostering a healthy system. However, akin to iron supplementation, it’s important to note that excessive probiotic intake can lead to bacterial overgrowth, yielding adverse effects on the body.
Experts recommend selecting probiotics with a colony-forming unit count of 20 billion and featuring at least six different strains listed on the supplement facts. This ensures a robust and diverse array of beneficial bacteria to support gut health effectively.
Vitamin D
Vitamin D is primarily synthesized through exposure to sunlight, but during prolonged winter periods, incorporating a vitamin D supplement into your daily regimen can prove beneficial. According to Dr. Chanté Wiegand, vitamin D supports an active immune system, promotes a healthy mood, and contributes to the strength of bones, muscles, and teeth. When choosing a vitamin D supplement, Dr. Wiegand advises opting for D3, as it is better absorbed by the body compared to D2. D3 encourages the digestive system to absorb calcium and phosphorus, crucial for building and maintaining strong bones.
It’s also essential to ensure that your vitamin D supplement includes complementary nutrients. Dr. Wiegand suggests that vitamin D supplements should contain vitamin K2, which assists in directing calcium appropriately within the body, ensuring it reaches the bones rather than accumulating in arteries. This comprehensive approach enhances the effectiveness of vitamin D absorption and utilization within the body.
Ashwagandha
Whether you’re facing stress at work, in social situations, or in your daily routines, ashwagandha emerges as a natural stress-relieving remedy that offers relief to women in their twenties, as per research findings. Trista Best, MPH, RD, LD, a registered dietitian and nutrition professor, highlights ashwagandha’s efficacy, an herb celebrated for its medicinal properties over centuries. She explains that ashwagandha aids in stress management by regulating cortisol levels, commonly referred to as the stress hormone, which the adrenal glands produce in response to anxiety.
Best emphasizes that ashwagandha effectively targets elevated cortisol levels resulting from persistent and unmanaged stress. Experts suggest splitting ashwagandha intake into two doses, with approximately 300 mg taken in the morning and 300 mg in the evening. Renowned for its stress and anxiety reduction qualities, the herb is also credited with enhancing muscle strength, improving sexual function, and supporting heart health.
Conclusion
In conclusion, prioritizing our health and well-being, particularly in our twenties, requires a thoughtful approach that encompasses various aspects of self-care. From considering vitamin and supplement regimens tailored to our individual needs to exploring natural remedies like ashwagandha for stress reduction, there is a wealth of options available to support our journey toward optimal health.
By consulting with healthcare professionals, staying informed about the latest research findings, and being mindful of our bodies’ signals and requirements, we can take proactive steps to nurture our physical, mental, and emotional well-being. Remember, there is no one-size-fits-all solution, and it’s essential to listen to our bodies and adjust our routines accordingly.
As we navigate the complexities of modern life, let us embrace a holistic approach to health, incorporating elements of nutrition, supplementation, stress management, and mindful living. By doing so, we empower ourselves to lead vibrant, fulfilling lives, grounded in vitality and resilience.
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