We all know that our daily food provides us with nutrients such as calcium, iron, Vitamin C, magnesium and protein but a lot of the time, especially when on a diet and eating less than usual, we may need some help reaching the required amount of such nutrients. Supplements help enure we are getting the proper nutrition that we need each day therefore they are great to incorporate into your everyday routine.
MULTIVITAMIN (once daily)
I'm talking about a multivitamin first because this really is the basic essential of all supplements and everyone should be taking a good whole food multivitamin on a daily basis. This makes sure that we are getting all of the necessary nutrients from complete whole food sources as the body requires. Although a multivitamin isn't necessary if you have a good diet full of super foods (such as goji berries, chia seeds) and other natural sources, it's still recommended to take one on a daily basis for added protection and benefit. I suggest choosing one that is aimed specifically towards your needs. I'm just about to turn 17 so I still take a "teenage"multivitamin but there's one for every type of person and they all do a similar thing but vary slightly depending what your wanting it for.
This rich source of healing compounds come in both capsule and liquid form, full of flaxseed oil and it's essential fatty acids. These are particularly valuable because the body needs them to function properly and can't manufacture them on its own. They keep healthy cell membranes working efficiently while healing damaged ones. Flaxseed oil is also an excellent source of omega-3s similar to those found in fish which reduce the risk of heart disease and many other ailments. They ALSO lower cholesterol, counter inflammation, treat acne, eczema, psoriasis, sunburn and rosacea, minimize never damage, reduce cancer risk AND they have also been linked to weight loss.
MAGNESIUM (1 daily)
Magnesium is an essential mineral for staying healthy and is required for more than 300 biochemical reactions int he body! This handy supplement regulates body temperature, detoxifies, helps produce energy, helps form healthy bones and teeth, improves bone mineral density, improves calcium, helps PMS, prevents the risk of coronary disease, regulates high blood pressure, treats diabetes, migraines, insomnia and depression. I use i because I take this supplement for the relaxing benefits because I have a tendency to get overwhelmed and stressed over not only school work but other little things so I feel like this helps me with that. I also really like the fact that it detoxifies and helps have healthy bones and teeth.
VITAMIN C (2 daily; 1 morning and 1 night)
We all know how great oranges are for your health due to all of the anti-oxidants and so this supplement probably doesn't come as a surprise. Vitamin C is crucial to have in our bodies for many reasons, particularly to strengthen the immune system and when sick it reduces the severity and duration of a cold. You need two of these a day because Vitamin C is a water soluble vitamin that can not be stored in organs and fatty tissues so it is quickly used up and eliminated from the body within six hours which makes taking one both morning and night important.
IRON (when required)
I don't eat a lot of meat so sometimes I can lack iron in my system which makes me very tired and weak. If I find myself feeling like this, I will sometimes take an iron tablet to give me more iron in my system and therefore more energy. This is something that you have to think about if you need. For example, if you eat meat nearly every day then you can probably survive on the iron from that whereas if you only eat meat one every week or so, you may need this to assist you with your iron levels.
ECHINACEA (when required)
This is a supplement with similar benefits to Vitamin C as it's main role is to strengthen your immune system and help prevent sickness but it can also shorten the symptoms and severity of a sickness. I don't take this every day because I don't feel like it's necessary but if I feel like I'm getting sick then I will and most of the time it helps fight off the cold and I never end up getting sick! It's the coolest thing! I definitely recommend having a bottle of Echinacea on hand whether it be liquid (and you mix it with water) or capsules.
So those are all of the supplements and vitamins I take! Of course this all depends on what your body requires and which supplements and vitamins you feel like you need but I hope this was helpful!