Thursday, January 2, 2020

What Daily Vitamins Should We Take?

Which vitamins should women take

Vitamin and mineral supplements are a tricky subject. They are generally quite expensive, and society tells us that we need to take all sorts of capsules to perform at our best. But what do we really need? The answer lies in the doctors office, because a blood test can identify any deficiencies that must be treated. Unless you’re feeling off, you don’t need to get a blood test. Something I found out a few years ago is that I am slightly iron deficient, and that my dry eyes could be helped with some fish oil. In general, Canadians should be taking vitamin D daily, especially in the winter due to the lack of sunlight.

Jamieson cold fighter review

For when I’m feeling under the weather:

I was packing for my vacation to Punta Cana and popped my Jamieson Cold Fighter pills into my luggage because I know they are literally made of vitamin magic. Available in both chewable and capsule formats, these supplements are packed with zinc, vitamin C, echinacea, ginger and honey to boost your immune system and shorten the duration of a cold.

Even though Cold Fighter is the perfect booster for when you feel the throat tickle or sinus pressure coming on, it's important to first take these steps on a daily basis to stay healthy:
  • Get enough rest: 7-9 hours of sleep is required
  • Stay hydrated by drinking plenty of fluids like water, herbal team fresh fruit/veg juice and soups
  • Avoid excessive alcohol and caffeinated beverages
  • Eat a balanced diet rich in colourful foods - avoid processed food that lack the vitamins and minerals we need
  • Wash your hands often and disinfect surfaces and objects in your home and workspace 
  • Reduce stress and take time off, schedule downtime to recharge and recover

What causes suppressed immunity?

  • Certain medical conditions or medication
  • Inflammation - gut or physical
  • Blood sugar spikes
  • Stress causing cortisol spikes

The Best Daily Vitamins To Take

On a daily basis, I try to take a cocktail of the following vitamins and minerals to cover all my bases:


Omega-3 Fish Oil

My optometrist recommend omega-3s to me when I complained about dry eyes a few years ago. The problem is that you need to take a lot, 3 regular capsules to get enough oil to make an impact. If I’m eating fish, I won’t take this supplement. He also recommended that I try to eat 3 servings of fish each week, minimum. I definitely find that this vitamin does great things for my skin, hair and nails, as well as the promise of boosting brain function overtime.

Vitamin D

As mentioned, vitamin D plays a key role in the maintenance of good health. Taking 1000 IU of vitamin D daily supports the immune system all year round, and also helps in the absorption of other vitamins.

Zinc

Found in meat, oysters, shellfish, eggs, seeds and nuts, zinc is essential for immunity and wound healing. I’ve also heard that zinc is fantastic for keeping acne at bay, so I’ve been trying to incorporate it and La Roche Posay Serozinc mist into my routine for both internal and external power.

Multivitamin

A simple women’s multivitamin (mine are $25 for a year’s supply at Costco) is a great blanket for a bunch of helpful vitamins that won’t break the bank. I usually throw one into the mix when I’m taking my zinc, fish oil and iron.

Iron

I absolutely notice a decrease in fatigue when I take my iron supplement regularly. The Jamieson variety linked above includes Vitamin B2 to enhance your body's ability to efficiently absorb. I also try to take my iron in the evening with citrus (and not within 2hrs of dairy or caffeine) to ensure absorption.

Magnesium (not daily)

I recently purchased powdered magnesium to take as a sleep aid when I’m feeling particularly restless. 100 mg is supposed to be enough for this purpose, and I wouldn’t rely on it daily for sleep. Magnesium also helps to maintain proper muscle function, which is good for those who workout a lot and experience muscle fatigue.

Probiotics 

As someone who can get painful bloating, I try to keep my flora happy with lots of yogurt and fermented foods including sauerkraut. Just a few tablespoons will do it, and something like sauerkraut can easily be added into a salad or pasta dish. 

True Citrus - Lemon

Finally, lemon water. I know it’s not a supplement, but the True Citrus packets from well.ca have honestly changed my water game forever. Unlike the liquid lemon juice, this has no additives and the powder dissolved intently in water (try it in sofa stream fizzy water too!) to create the perfect lemon, lime, or grapefruit water beverage. It’s so good to drink lemon water in the morning or with dinner, and this convenient powdered juice makes that simple.

What have you been implementing in your wellness routine?
xx

This is not medical advice, simply the supplements that have worked for me. 
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3 comments

  1. Thanks Madeline for all the useful information!! This list is similar to mine. I also take B12 since I mostly have a Plant-based diet now. Started taking Zinc lately based on my nutritionist recommendation, she recommended to take it on empty stomach or with foods not containing calcium, she said calcium prevents absorption of Zinc, this was interesting info for me since my multivitamin had Zinc and Calcium together on same pill. Cheers!!

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    Replies
    1. Thanks so much for the comment! <3 I too need to start taking the B complex vitamins, might as well give it a shot :)

      What a good point about Zinc and Calcium... I asked my boyfriend who has studied nutrition and he mentioned that the calcium in milk may diffuse differently in the body than the calcium in a multivitamin, so the form of calcium in a multivitamin shouldn't affect zinc/iron absorption the same way as a drink/food source. Great observation, thanks so much for sharing. xoxo

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  2. Great point!! Good to learn that my multivitamin is ok for having both then, thanks Madeline!!

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