Have you heard vitamins are useless because you just pee them out? I’ve heard that one, and I’ve been warier of vitamin and supplement claims since. But I still believe a good old multivitamin is a good way to make sure you’re getting what you need. They can round out your diet and fill in the nutritional gaps. I’m also a believer in some supplements; when I stop taking certain supplements I notice a difference. So I sat down with my goodies and made this list of the 6 vitamins and supplements I take each day.
I like to get my vitamins from nature, primarily food. Ideally, this is how we’d all get our nutrients. But sometimes we still could use a boost.
Here are the 6 vitamins and supplements I take every day to round out my nutrition:
Multivitamin
A good multivitamin seems like a good place to start. I like using one specifically for women.
It fills in the gaps in minerals like zinc and iodine which can be lacking and fills in the vitamin gaps I don’t otherwise supplement- like Vitamin A and E. It also gives me some extra calcium.
This is the brand I currently use- Sundown Women’s Multi Gummies.
(I probably don’t need a gummy vitamin…but they’re easy to take and a nice break from pills!)
Glucosamine Chondroitin
My dad took this for years and swore by it for joint health. He was in amazing shape right up until his cancer diagnosis, so I’m inclined to believe he was doing some stuff right.
I have early arthritis and when I first started exercising my knees would get sore often. Since I’ve been consistently taking this supplement my knees feel great and I haven’t noticed as much arthritis in my fingers and shoulder (two other places I used to feel it).
This is the brand my dad got –Kirkland Glucosamine and Chondroitin– so I stick with it. It gets good reviews on Amazon and in some consumer reports I’ve read. You can get it at Costco or order it online at Amazon.
Magnesium
A friend in my little health and fitness group recommended magnesium for sleep and muscle soreness/recovery, and I’d say it helps with both!
I find myself getting bogged down in the research of vitamins- there are different forms of magnesium. Different forms are good for different things and have different side effects.
But based on my research for my needs and some googling and reading reviews this is the brand I found that I like: Doctor’s Best High Absorption Magnesium.
I order it on Amazon; you can order it here!
Vitamin D3
A lot of Americans are deficient in Vitamin D, and sure enough, my most recent bloodwork (which isn’t really recent enough if I’m honest) showed I was too.
Vitamin D3 is important for so many things in the body including bone and muscle health, immunity, mood, heart function.
You can get your vitamin D from sunshine, but sometimes that still isn’t enough.
I haven’t researched brands much on this one, so I usually end up just picking one up at ShopRite. The one I have right now is Sundown Vitamin D3. I like this one because it’s 5000 IU rather than a lower IU per softgel. You can find it in the supermarket or on Amazon. ShopRite has good sales on vitamins- it might be worth it to stock up on this one at the store instead of ordering it online!
Vitamin B12
B12 is touted as a good vitamin for energy. Who couldn’t use more of that?
It’s also good for your nervous system and red blood cell formation.
The absorption of this vitamin is more finicky. So I like this fast-dissolve tablet- Natrol Vitamin B-12. It was also recommended by a friend of mine who’s a nurse; it’s always nice when your research is done for you by someone you trust 🙂
I haven’t seen this one in stores, so I always order it on Amazon.
Collagen
Collagen has been a buzzword for a while. It gets a lot of attention on the beauty front for skin, hair, and nails. But I take it for joint health. It’s good for muscle recovery too.
This is one of the ones that I notice more when I stop using it. A few summers ago I stopped taking it for a couple of weeks because I left it home. I started noticing a lot more soreness and achiness in my hips and knees.
I use this brand I found on Amazon- Great Lakes Gelatin Co. Collagen Hydrolysate. Based on my own research this is a good one. It’s sourced from grass-fed, pasture-raised beef and it’s a good value.
I use two scoops once a day in my shake. My husband puts in his coffee. There’s no taste and it dissolves easily.
Some tips for adding vitamins and supplements…
♦Keep it simple. One thing that sticks with me from science class is that some vitamins are fat-soluble and some are not. To make sure my vitamins are absorbed properly without getting too crazy about when to take what so that I end up not taking anything at all, I take them after dinner. Hopefully, they get whatever they need to get absorbed!
♦Be consistent. Like everything else, these things won’t work unless you do. Make sure you take them each day. Taking them at the same time each day helps. Using a nerdy little pillbox like this one can help too.
♦Give them time. I believe these vitamins and supplements can all be beneficial. But it might take a little while to notice any difference in how you feel or your overall health. Wait until you’ve been consistent for a while before you decide if they’re worth it for you or not.
♦Start small. If you’re not a vitamin person, choose the one you think you need the most and start there. Once you’ve gotten into the habit of taking one thing a day consistently you can add on the next one you think you need.
♦Add on as needed. In the fall and winter, I also take some extra Vitamin C. When I feel like I’m coming down with something I’m a big fan of Zicam.
Do you use any vitamins or other supplements? I’d love to hear about them! (I’m still figuring out the probiotics thing- I’d like to add them, but I haven’t found the right one yet!) You can comment here or email me at mary@stayathomefit.com or find me on Facebook and Instagram.
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