What vitamins should I take? Guide to a more energetic and healthy life
Sometimes your body sends you signals that it needs an extra boost.
And you may have a vitamin deficiency, either due to an inadequate diet, poor absorption of nutrients, chronic stress, hypothyroidism or age.
Are you wondering, what vitamins should I take? Take note of the most important ones and recommended doses.
What vitamins should I take?
Vitamin A
Vitamin A is like a heroine, protecting your eyes, skin, brain, and even your lungs. It is also essential for your hormonal and reproductive health.
Recommended daily dose: 2,500 - 5,000 IUB vitamins and folic acid
They are an efficient team that converts food into energy for your daily life. They also keep your brain working at its best and produce red blood cells.
From vitamin B12 to folate, each has its own special mission, but they all work to keep you going.
Recommended daily dose- B1: 1.1 to 1.2 milligrams/day
- B2: 1.1 to 1.3 milligrams/day
- B3: 14 to 16 milligrams/day
- B5: 5 milligrams/day
- B6 (may be called pyridoxine): 1.3 to 1.7 milligrams/day
- B7: 30 micrograms per day.
- B12 (may be called cobalamin): 2.4 micrograms/day.
- Folate: 400 micrograms/day.
Vitamin C
Do you want to stop wrinkles and have a strong immune system? This vitamin protects you against viruses, bacteria, colds and inflammation. It is also anti-aging.
By the way, this vitamin produces collagen to heal wounds quickly.
Recommended daily dose: 500 to 1,000 mg/day.Vitamin D3
Vitamin D is like a bottle of sunshine. You need it for your bones, your mood and your immune system.
To get your D3, sunbathe without sunscreen for 10 to 15 minutes daily, in the morning or after 3 pm.
Recommended dosage: 2,000 - 4,000 IU/day
Vitamin E
It's great for reducing the risk of heart disease, balancing cholesterol, relieving PMS and improving vision, all while protecting your skin, hair and nails.
Recommended dosage: 400 - 800 IU/day
Vitamin K
It ensures that your blood clots well and keeps your bones strong.
If you have been taking antibiotics for a long time, have intestinal problems, or take cholesterol-lowering medications, you may be deficient in vitamin K.
Recommended dosage: 90 - 120 mcg/day
The best minerals for women
Magnesium
Magnesium helps you relax and sleep like a baby. It also prevents unbearable cramps, anxiety, migraines, constipation and cravings for sweets.
Recommended dose: 300 mg/day
Iron
Without iron, you feel exhausted all the time and have no desire to do anything. You need it to produce hemoglobin and carry oxygen to your body through your blood.
Recommended dose: 8 - 18 mg/day
Zinc
Zinc is your immune system's bodyguard, giving your body an army of defenders. It gives you stronger, more resilient hair and fewer gray hairs, while strengthening your nails.
Recommended dose: 30 - 50 mg/day
Calcium
It strengthens your bones and is key to a healthy heart, strong muscles, and optimal blood pressure and cholesterol levels. Combined with vitamin D and magnesium, it will be your protective shield against heart disease, osteoporosis, diabetes and cancer.
Recommended dose: 1,000 - 1,200 mg/day
Talk to your doctor to find out if you have a deficiency of these vitamins and minerals.
Then, combine them with a healthy and balanced diet, regular exercise, less stress and a good rest... You will see how your life changes!
Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.Sources:
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