With so many vitamin options out there, it can be overwhelming to choose what’s right for you. While each individual is different, and your doctor or nutritionist can help devise a customized plan for you, here is a basic guide to get you started with some of the most common – and most beneficial – vitamins to give you a boost.
Vitamin D
The majority of the population is deficient in Vitamin D, due to a number of reasons including an increase in sunscreen-use following skin cancer awareness protocols. One study, published in the Archives of Internal Medicine, recently noted “Using a sunscreen with as little as a 15-factor protection cuts the skin's vitamin D production by 99 percent.” No matter the amount of time you spend in the sun, taking a vitamin D supplement can ensure you’re not deficient in what’s also known as the sunshine vitamin. Most people require between 4,000-10,000 IUs daily, but few supplements reach even one quarter of that dosage. While the only way to know for sure how many IUs of vitamin D you personally require, taking care to purchase a higher quality vitamin is worth the extra cost.
Multi-Vitamin
Your run-of-the-mill multivitamin gummy won’t cut it, but a high-quality, dissolvable just might! Multivitamins serve the purpose of ensuring you receive any extra micronutrients you may have missed during your day of eating. However, they don’t replace real food! Ensuring you eat a well-balanced, nutritious meal three times a day is the best to receive your vitamins. Your multi-vitamin simply fills in the missing pieces.
Omega 3-6-9 Fatty Acid
Omega 3 fatty acids have received recognition for their importance in allowing for proper brain function, in addition to protecting against cardiovascular disease. Omega 6 fatty acids, while less acknowledged, are also important. The problem is that omega 6 fatty acids are generally found in high abundance in the foods we eat: nuts and nut oils contain large amounts! Look for a high quality omega fatty acid that is well-balanced in omegas 3, 6 and 9.
Probiotics
Probiotics are majorly beneficial to the human microbiome: from regulating the immune system, decreasing inflammation, and promoting strong bones to decreasing cancer, probiotics are the necessary bacteria for our everyday health and happiness. In fact, recent research suggests that there's a connection between our gut flora and our mood. While there are some fantastic, probiotic-rich foods (sauerkraut, kimchi, kombucha, for example), a top-brand probiotic can ensure your system stays regular, even when traveling.
While the above vitamins can serve a general population, only you and your doctor know what your body needs. Taking a blood test to determine what vitamins and minerals you might be missing is the best way to ensure you’re taking control of your health. From there, look for high-quality brands. In vitamins, the cliché is true: you pay for what you get!