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Lets face it: Supplements—as common as they are—can be confusing. Even if you know your vitamin Cs from your Ds, you may benefit from a refresher course on which to take, and what they can do for you. To get up to speed, take a walk with us through the virtual vitamin isolate.
Calcium
Calcium is the most abundant mineral in the body and makes up the structure of your bones and teeth. This mineral helps with blood vessel dilation and contraction, blood clotting, muscle function, nerve transmission, and hormone secretion, says Brittany Michels, MS, RDN, LDN, registered dietitian at The Vitamin Shoppe. Women 50 and younger need 1,000 mg of calcium daily, while women over 50 require 1,200 mg of calcium daily. Consider supplementation if your dietary intake is low. Michels recommends TrueYou Mighty Strong Organic Calcium, which also includes vitamin D and magnesium—research has shown adequate levels of magnesium help your body absorb vitamin D and calcium.
Collagen
While calcium is the most abundant mineral in the body, collagen is the most abundant protein. You may know it for having hair and skin benefits, but the mineral actually makes up the structure of our hair, skin, nails, joints, bones, cartilage, tendons, and gut.
Since the amount of collagen in the body decreases as you age, supplements are an important option, according to Michels. Bone broth is a wonderful dietary source of collagen, and TrueYou Head Over Heels Enhanced Collagen Peptides is another good choice. The blend of collagen peptides and hyaluronic acid purports to maintain healthy and hydrated skin and nails. It may also help keep estrogen levels in balance, she says.
magnesium
In addition to providing a calming effect—making it a helpful before-bed addition—magnesium is a mineral that’s needed in more than 300 processes in the body. They include helping with blood pressure and blood sugar management, nerve function, and immune support.
Stress and lack of sleep can deplete levels in your body, and low magnesium levels have been shown to lead to an increase in a C-reactive protein (an inflammatory marker).
Food sources of magnesium include leafy greens, almonds, cashews, peanuts, pumpkin seeds, and black beans. “Women who are unable to meet needs via their diet should consider supplementation,” Michels says. “The TrueYou Cool as a Cuke Stress & Mood Support includes magnesium as well as adaptogens (ashwagandha and lemon balm) that counteract the negative effects of stress on hormones.”
omega 3s
Omega 3s support heart, brain, mood, joint, and overall health. Not all omega 3s are the same, however. “Active omega 3 dietary sources (EPA and DHA) include seafood and algae,” Michels says. Inactive omega 3 dietary sources (ALA—these need to be converted into EPA and DHA by your body) include flax seed oil, flax seeds, chia seeds, hemp hearts and walnuts.”
If you’re not getting enough omega 3s in your diet, consider supplementing. “To meet baseline needs, aim for one of the following or a combo of these: two to three servings of low-mercury seafood (like sardines or shrimp) weekly or a minimum of 1,200 to 2,000 mg daily of combined DHA and EPA in an omega 3 fish oil or algae omega supplement,” Michels says.
Vitamin D
This fat-soluble vitamin is one of the most important for healthy bones. It’s also commonly one that women are deficient in. Of its countless functions, Vitamin D—found in fatty fish, egg yolks, mushrooms, and milk—is responsible for turning on and off our immune system and powering the body. “Low levels of vitamin D are also linked to anxiety, depression, decreased pancreatic function, and hormonal influences,” Michels says.
Probiotics
Probiotics are the beneficial bacteria found in your gut. Specific probiotic strains are linked to the health of key areas in the body, such as our immune system, digestive health, respiratory health and mental health, Michels says.
Your gut’s bacteria balance can be thrown off by many factors, including, but not limited to, unmanaged stress, antibiotic usage, and digestive disorders, Michels says, which is why taking a probiotic may be helpful.
multivitamins
Made it through the virtual isolate and feeling overwhelmed? Multivitamins are your best friend. “A multivitamin is the most comprehensive supplement option for those desiring full nutrient coverage,” Michels says. “They are designed to fulfill potential nutritional gaps in the diet.”
TrueYou Perfect Ensemble Organic Women’s Once Daily Multivitamin—which comes in a 50+ version as well—provides a comprehensive profile of antioxidants, vitamins, and minerals, Michels says.
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