Vitamins play an important role in maintaining good health. They are essential for growth, development and overall well-being. Vitamins help the body break down food into energy, build strong bones and teeth, heal wounds, prevent cell damage and regulate many other bodily functions. Some vitamins are naturally found in foods like fruits, vegetables, meat and dairy products while others can be taken as supplements. A balanced diet should provide all the vitamins necessary for a healthy body, but to be honest, nobody is quite certain what “balanced diet” actually means.
Let’s be clear – none of this is medical advice. It is important to talk to your doctor about any vitamin deficiencies you may have and discuss the best way to correct them, and it can also be important to discuss which vitamins you should take. Taking too much of certain vitamins can be dangerous for your health, so it is important to stick with recommended dosages. It is also a good idea to ask your doctor about any interactions between certain vitamins and medications you may be using.
With the right information and guidance, you can make sure that you are taking the correct vitamins for your body and staying healthy.
That said, here’s what works for me!
Vitamin C
This is a powerful antioxidant that helps boost the immune system and protect against infection. I usually start off my day by taking 2000 mg of Vitamin C with breakfast.
Vitamin D
This vitamin is important for bone health, as well as playing a role in muscle function, cell growth and nerve transmission. I get some of my Vitamin D from spending time in the sun (usually walking the dogs), but I also like to take a supplement – especially in winter when there is less sun to use.
Vitamin K + A
Vitamin K helps with blood clotting and Vitamin A is important for vision, but they are also crucial for balancing vitamin D. Consuming vitamin D is generally good for you, but it can cause a build up of calcium in your body. Taking vitamin K (specifically, K2) and A with vitamin D keeps this calcium from clogging up your arteries.
B Vitamins
This group of vitamins helps the body break down carbohydrates, proteins and fats into energy. Vitamin B12 is especially important for energy availability.
Coenzyme Q10
This is a powerful antioxidant that helps protect the body’s cells from damage. It can also help to reduce inflammation and improve circulation. I take it daily as part of my routine to maintain good health.
Essential Fatty Acids
These are important for maintaining healthy skin, supporting brain development and reducing inflammation. You can get these from consuming fatty fish like salmon, tuna, sardines and mackerel, but I don’t eat that much fish. Fish oil supplements are a good alternative.
Garlic Extract
Garlic extract is rich in sulfur compounds that have immune-boosting properties. It also helps to reduce blood pressure, improve cholesterol levels and increase circulation. Garlic has antimicrobial properties that might protect against colds and viruses.
Honey
Honey is a natural sweetener that also has anti-inflammatory and antioxidant properties. It can help to reduce stress, lower blood sugar levels, boost the immune system and even promote wound healing. I like to say I use honey in tea and on toast as an alternative to sugar, but I’m a complete heathen and just eat spoonfuls from the jar.
I don’t double dip, so there’s that.
Magnesium
Magnesium helps to reduce stress and anxiety, improve sleep and regulate muscle function.
Turmeric
Turmeric is a powerful antioxidant with anti-inflammatory and antimicrobial properties. I usually take a supplement including it, but you can also use it to make Golden Milk – a hot drink made with turmeric, ginger, cinnamon and pepper. Not only does it taste great, but it also helps to reduce inflammation in the body.
Quercetin + NAC
Quercetin is a powerful antioxidant that helps protect the body from oxidative damage. It can also help to reduce inflammation and improve circulation. I usually take quercetin supplements daily, but it can also be found in onions, apples, tea and certain berries. NAC (N-acetylcysteine) is a sulfur-containing compound that helps to support the body’s immune system.
This is not a regular part of my routine, but it helps to fend off a cold when I first feel one coming on. Combined with Black Seed Oil and Echinacea, these supplements may help to reduce symptoms of infections.
Collagen
Collagen is important for healthy bones, joints and skin. It also helps to protect gut lining and reduce inflammation. I like to make sure I get enough of it in my diet – by consuming bone broth or taking a supplement.
Bone broth is super easy to make, and if you eat meat with bones (eg whole chickens, certain cuts of meat) you don’t need to source bones separately.
Creatine
Creatine is a natural compound that helps the body produce energy. It’s available in powder form and increases physical performance levels, with recent research showing it can also improve brain function.
Why not use a multivitamin?
My daily vitamin regime changed over the years – sometimes, I even mix it up week to week. Some vitamins/supplements/minerals are added while others are stopped depending on my needs. Everyone’s needs are different though, so it is important to talk to your doctor about the best way for you to get all the vitamins you need.
A multivitamin has a predetermined mix of ingredients, and you can’t change them as they are all mixed together. That’s why I don’t tend to use them – plus, they can sometimes be made from lower-quality ingredients that are less bioavailable, eg folic acid vs folate.
Overall, I find that following a vitamin and mineral supplement routine every day helps me stay healthy and fit! It’s also important to make sure you have a good diet and plenty of restful sleep. Together with regular exercise, this will help to keep your body in tip-top shape.
Taking control of your own health is the key to staying healthy!