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What Vitamins Should I Take In My 20s

Can I Take 5 Different Vitamins At Once

What Vitamins Should Women in their 20s and 30s Take | Frunutta

You canbut its probably not a good idea. For some supplements, optimal absorption can depend on the time of day taken. Not only thattaking certain vitamins, minerals, or other supplements together can also reduce absorption and may result in adverse interactions, which can be harmful to your health.

You’re Not Preparing For That Maybe

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OK, I know what youâre thinking, âBaby? What baby? My most recent five-year plan doesnât have baby anywhere on it.â And I hear you. But the thing is, if and when that hypothetical baby becomes a reality, the nutrition decisions you make right now can have an effect on both your ability to conceive and the health of that currently imaginary bundle of joy.

You see, it’s usually when a woman gets pregnant that she’s informed about the importance of folic acid, a supplement that studies have shown can protect babies from several serious birth defects. But experts say that many women don’t realize that folic acid is important even before conception, including Carol Bates, M.D., assistant professor of medicine at Harvard Medical School.

Bates said that, since folic acid is important right from the start and “many women can be pregnant for six, or eight weeks before they know it, taking folic acid prior to conception is one important way to ensure your body has a good supply right form the very start of your pregnancy.”

In fact, Bates believes it’s so important that âevery woman who is sexually active and not using a highly reliable method of birth control should be taking folic acid, just on the off chance that she does get pregnant.”

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Saw Palmetto Extract: A Traditional Remedy For Prostate Health

Saw palmetto is a shrub tree with dark red berries, native to the United States, Europe, and Africa. The palmetto berries were a popular source of food and medicine for Native Americans long before European settlement. They also have a long history of use in traditional medicine, often being prescribed for reproductive and urinary tract issues.

The berries have been traditionally used for prostate health for many years, and early clinical data suggests the saw palmetto extract may help support a healthy prostate however, larger, more recent clinical data did not support its efficacy.

More research is needed to better understand saw palmettos possible mechanism of action. Its theorized to help with hormone balance in a way that protects the prostate from enlarging. It is worth discussing the potential benefits of supplementation with your medical provider.

If you decide to take saw palmetto extract be sure to look for a high-quality product, as the extraction process and formulation can play a huge role in saw palmettos results.

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Do You Have Any Nutrient Deficiency

What Vitamins You Should be Taking in Your Twenties

The first question that you should answer when it comes to the vitamins that you should take care of a nutrient deficiency. You must know if your body is lacking any vitamins and nutrients. For instance, if you have iron deficiency, you will have to take supplements for that to make sure that your body balances it out.

The best way to find this out is to go to a doctor and do a blood test. The results will come in a few hours. They will tell the doctor if you have any nutrient deficiency and if your body suffers from things like anemia. Once you know that, you will be able to know which vitamins you need to take.

Now, if you dont have any nutrient deficiency, you can still take certain vitamins to have better health. When you are in your 20s, there are certain vitamins that are recommended that you take. They improve your immune system and help your body to function at prime levels.

When you are in your 20s, you are either at college or already working. This means that you are likely to be under a lot of stress. Potentially, stress levels that you are no used to. You are still getting used to the responsibilities and stress of adult life. Having bills to pay and people to answer to make it all harder.

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If You Take Mineral Supplements

Large doses of minerals can compete with each other to be absorbed. Donât use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks. Donât take any individual mineral at the same time as an MVM or an antioxidant vitamin formula, like one with beta-carotene and lycopene. Also see: What is silicon dioxide and how is it used in supplements?

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Iron is key to healthy hair because without enough of it your body cant produce the haemoglobin for the growth and repair of cells, including the ones that stimulate hair growth.

Hair follicles can be particularly sensitive to decreasing levels of iron and might not be able to grow new cells, effectively leading to thinning or shedding hair. To help, Dr Wade recommends taking ferrous sulphate on an empty stomach with a little orange juice , to help the body absorb the iron. Be patient though: it can take over three months for the regrowth process to fully kick in.

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What Vitamins Should A 30 Year Old Woman Take

If you are a women who is in her 20s, 30s, or 40s, then you might be wondering what are the best vitamins to take? This article shares eight of the best vitamins that women of child-bearing age should consider.

Women are generally considered to be of childbearing age between our late teens to late 40s, so we need to factor in special considerations when deciding which vitamin supplements to take.

Some of the ways vitamins and supplements can benefit our health include:

  • supporting hormonal and thyroid balance
  • preventing anemia from menstruation or childbirth
  • and replenishing vitamins and minerals that have been depleted due to birth control, other medications, life stressors, exercise, food choices, and more.

Heres a basic overview of the best vitamins and minerals for a woman in her 30s, or any woman of childbearing age.

You might also like my article on the Best Vitamins for a Teenage Girl. And, if you are a woman with PCOS, you should also read my article on the Best Supplements for PCOS.

In Moderation Most Wont Hurt Youand Yes Some Might Help

Should you take vitamins?

That being said, Kitchin does believe that a multivitamin can help make up for some deficiencies in a persons diet, especially if they avoid certain food groups like meat or dairy. She also recommends calcium and vitamin D supplements to some of her patients who are at risk of osteoporosis, but I always look at their diet first before prescribing them, she says.

Kitchin takes a daily multivitamin herself, but she actually only takes half a dose . I like to give myself a little extra insurance without overdoing it, she says.

She tells her patients that, if they choose to take a multivitamin, to look for one with no more than 100% of the daily value for any one nutrientand not to spend a lot of money, either. Theres no strong evidence that it will help you, but as long as you keep the dose reasonable, its also not going to hurt you, she says.

Dr. Jenkins agrees that, when taken in moderation, most vitamin and mineral supplements wont cause harm. He also stresses that his recent study only looked at cardiovascular problems and early death, and that supplements may still have benefits in other areas.

We didnt look at overall health, we didnt look at whether people got beautiful hair or skin, or whether your bones got stronger, he says. Im not going to say that some supplements cant be good for you in those ways.

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The 8 Best Vitamins And Supplements For Women In Their 20s

Perhaps more than any other decade, your 20s are a period of transformation from teenager to adulthood, from college to the working world, from being a child to thinking about having children of your own. A lot will happen before you turn the big 3-0.

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While you’re hustling, it’s easy to forget to eat a balanced diet, but keeping up with your nutrition is key to reaching your adulting potential.

Research shows that fruit and vegetable intakes decline from adolescence to people in their early 20s,” and spokesperson for the hospitality company Sodexo, tells

Here are some of the best vitamins for women in their 20s, along with some RD-recommended multivitamins for a 20-year-old female.

These supplements are marketed to women because people assigned female at birth need these specific nutrients during their reproductive years and for overall wellbeing. We use the term “women” in this article to match the marketers’ language.

Our Picks

  • Best Overall Multivitamin: Nature Made Women’s Multivitamin Tablets
  • Best Multivitamin for Pregnancy: Nature Made Prenatal Multi + DHA
  • Best Budget Multivitamin: Kirkland Signature Daily Multi-Vitamins & Minerals Tablets
  • Best Folate Supplement: Doctor’s Best Fully Active Folate
  • Best B12 Supplement: Mason Vitamins Mason B12
  • Best Vitamin D Supplement: Nature Made Vitamin D3
  • Best Iron Supplement: Amazon Elements Iron
  • Best Calcium Supplement: Solaray Calcium Citrate Capsules

The 13 Essential Vitamins

At the most basic level, vitamins are essential organic substances your bodys cells require to function, grow, develop and heal properly. There are 13 essential vitamins: vitamins A, C, D, E, K, and the B vitamins, B6, B12, biotin, folate, niacin, pantothenic acid, riboflavin, and thiamine. A major deficiency in any one of these vitamins could lead to serious health problems.

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What Does Recommended Daily Allowance Mean

The recommended daily allowance for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.

There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.

What Vitamins And Supplements Should Men Take Daily

What Vitamins You Should be Taking in Your Twenties

The human body requires 13 vitamins and at least 16 minerals essential to your health.However, while all adults need a variety of key vitamins and minerals every day, men and women have different requirements. For instance, women of reproductive age require more iron than men of the same age, so womens supplements typically include iron and mens supplements dont. If youre asking yourself, What vitamins should I take daily for a man? keep in mind that it varies depending on your age and lifestyle.

The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, healthy fats, and low-fat dairy. But if youre not, you may not be getting adequate amounts of vitamins and minerals to keep you feeling your best. A specially formulated multivitamin for your age and gender, like Nature Made Multi for Him or Multi for Him 50+, provides nutritional support to fill in nutrient gaps missing from your diet.

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You Think Taking Care Of Your Ticker Can Wait

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Thanks to the American Heart Association’s “Go Red for Women Campaign”, you may be aware that heart disease is the No. 1 killer of women in America.And you probably think: “That’s horrible, but I’m young. That number canât be the same for me.”

You’re right. As of 2010, the Center for Disease Control reported that heart disease is the No. 4 cause of death among women ages 25-34 and the No. 5 cause of death among women ages 20-24. Yup.

The good news is that there are ways to mitigate your risk. The “Go Red For Women” campaign has specific heart disease prevention recommendations for women in every age group. The list of suggestions for women in their ’20âs includes: set a goal to consume less than 200 mg of cholesterol daily, limit your alcohol consumption, minimize your sodium and saturated fat intake, avoid processed meats and sugary drinks, and try to exercise for at least 40 minutes three to four times a week.

So Supplements Do Work Then

They work in the sense they bridge shortfalls in the diet that are common in the UK, says Dr Emma Derbyshire. While there is currently no evidence to suggest they help you live a longer life or protect you from chronic illness , even relatively minor shortfalls of some vitamins and minerals can lead to health problems.

Take vitamin D, a vital nutrient that is made in the body on exposure to sunlight. Deficiency can lead to serious bone and muscle problems and low levels can cause muscle weakness, joint pain, tiredness, depression and an increased vulnerability to infections and illness including coughs and colds.

Without much sun for around half of the year in this country and with few potent food sources we can easily become low in it, which is why Public Health England recommendsall of us sun-starved Brits take a 10mg supplement in the winter. And during the pandemic with some people barely going outdoors for up to a year there is more reason than ever to suppose people might be struggling to get enough. PHE offered over 2.5 million over-70s and clinically vulnerable people in England free vitamin D for four months from January 2021.

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For vegans looking for a collagen fix, sadly as yet theres no real reliable evidence that the vegan amino acid collagen blend like in this protein powder can speed up the process by which the body creates collagen. That said, this product does contain a range of nutrients that can make you look and feel better including vitamin C, which is essential for collagen production , hyaluronic acid and biotin .

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The Real Benefits Of Taking Vitamins

When Should I Take my Vitamins and Minerals

Theres some debate over the real benefits of taking vitamins. What research is able to tell so far is that they definitely help if you take them long-term. The problem with many people that start taking vitamins is that they stop doing so too early. What happens then is that it is not enough time for your body to rip the benefits.

Now, the real benefits that you are going to have is an improvement in your physical and mental health. Having a vitamin deficiency can affect your energy levels, memory, cognition, heart, and all the bodys systems. As you can see, it quite important that you make sure to take the vitamins if your diet isnt providing you with the necessary quantities of it.

Still, its important to mention that vitamins arent the answer to everything. You still have to have a healthy diet in order to improve your health. Now, a healthy diet with vitamins will make you as strong as a bull. Here are some of the benefits of taking vitamins like B12.

  • Memory improvement
  • Bone mass at optimal levels
  • Stronger Immune System
  • More energy throughout the day.

The point is that taking those vitamins will improve your health. Its important though to stick to the ones that are beneficial and essential to your age group unless a blood test says otherwise. In specific cases, like iron deficiency, you should take extra vitamins for that problem. Now, in most cases, men in their 20s should stick with B12, calcium, vitamin D, and multivitamins.

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You Have No Idea How Much You Need Iron

Image: Nobilior/

Iron Pills, $10,

You know that friend you met for the first time in middle school who has come back to visit you every single month since? Since she started coming to town, she has been taking some of your body’s iron with her when she leaves.

Menstruating women need at least 18 mg of iron everyday because they lose around 1 mg for every day of their period each month. And because not a lot of young women know this, iron deficiency is the most common nutrient deficiency in women. The biggest effect of an iron deficiency is the development of anemia, which you donât want because it makes you tired and breathless.

Don’t waste your time being mad that your male counterparts donât have to worry about this . Enjoy eating more good sources of iron, including red meat, chicken, fish, fortified cereals, legumes and nuts, and leafy greens.


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