Tuesday, September 3, 2013

Essential Daily Vitamins for Women

I think we all know it's important to take vitamins, but we don't always do it.  At least I didn't.  Part of the reason is because it feels like there is so much information on vitamins, I don't know what to take or where to start.  So, the easy thing to do is simply take a multivitamin and be done with it- if you remember to take it.  


I've been researching what Dr. Oz recommends because I trust his information and can understand what he's saying.  Here's what I found he suggests and what I'm currently taking.  

A Multivitamin

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  When purchasing your vitamins, check for bottles labeled 100% daily allowance on label. 

Multivitamins fulfill your nutritional needs for the day.  Multivitamins contain:

Vitamin A – critical for healthy vision and skin

Vitamin B – a metabolism booster

Vitamin C – keeps your immune system strong, especially important during cold and flu season.

Vitamin D – promotes healthy bones (and your immune system)

Vitamin E – for healthy development of muscles and brain function

The Dose
Take half in the morning and half at night to maximize absorption.

Calcium Cocktail (Calcium + Additional Vitamin D + Magnesium)

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium (to prevent the negative side effects of calcium) and vitamin D (to help the body absorb calcium) in order to get the maxium benefit.  
It turns out that vitamin D is crucial when it comes to fighting off colds. An important part of Dr. Oz's anti-aging checklist, vitamin D plays a number of roles in our bodies, including:


 *Promoting absorption of calcium and bone health
 *Boosting immune function
 *Reducing inflammation
 *Healthy neuro-muscular function
 *Protecting against some forms of cancer


The Dose
Calcium (600mg) with Magnesium (400mg) and Vitamin D (1,000 IU)
Take dose with a full glass of water, 2 hours after eating.  Calcium can block the absorption of other supplements and prescriptions, so take it separately. 

Fish Oil (Omega 3’s)

To keep your brain, heart and eyes healthy, take Omega 3’s every day. 

The Dose
For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Astragalus

Although Astragalus isn't a vitamin, I take it daily for energy and anti-aging.

According to Dr. Oz, aging is the primary reason why your body feels depleted of energy. Add to that the boatload of daily tasks most of us face – work, household chores, childrearing – and it’s no wonder we're exhausted.

The supplement astragalus can help keep you going. This root, used in traditional Chinese medicine for centuries, contains a special chemical that research has shown may actually help slow the aging process. This chemical activates the enzyme telomerase, which works on a cellular level to protect DNA from breaking down, thus warding off exhaustion and a host of other age-related symptoms and diseases.

The Dose
Take 200 mg of astragalus twice a day, in the morning and at night. 




To help me remember to take my vitamins, and to keep me from asking, "Did I take that today?" I bought a daily vitamin holder at Target.  I love it because it's got a side for am and pm and each compartment is large enough to hold all my pills.  I take the calcium pill by itself in the afternoon. 



Are you taking vitamins?  Which ones?  Where are you finding your information about which vitamins to take?  

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16 comments:

  1. Don't forget that any women who are capable of being pregnant should take extra folic acid!

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    Replies
    1. You should take it even if you're not yet pregnant? I didn't know that.

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    2. Waiting until you know your pregnant to start bumping up your folic acid is really too late. The baby needs it in those first crucial days/weeks. That's why they suggest anyone who COULD get pregnant take it.

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    3. Thanks Lee Ann, that makes sense.

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  2. I need to get one of the holders! Now that my doctors have me on several supplements (some breakfast, some lunch, some dinner) it gets confusing. I was so thankful to finally have doctors that know what I need and what to take and HOW much. Excess is not good! Also, I had been taking a multi, vit D, and fish oil. But, because I was having stomach issues...NONE of it was being processed fully. So, essentially not doing me any good.

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    Replies
    1. The holder has been awesome- found mine at Target.

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  3. great post! I always take the a gummy multi, but I have been so LOST on what to take, or where to start for the other stuff. Thanks for sharing!!

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  4. great post! I always take the a gummy multi, but I have been so LOST on what to take, or where to start for the other stuff. Thanks for sharing!!

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  5. Thanks for the information! Hope this is not a silly question, but how do you get 1000IU of Vit D? The image of the bottle you have shown above shows Vit D 400IU.

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    Replies
    1. Great question- I think my multi makes up for the difference.

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  6. Have you considered taking the shaklee vitalizer? I love that their vitamins are all natural and in one complete strip. I love your blog! :)

    http://erinbranscom.myshaklee.com/us/en/products.php?sku=20283

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  7. I do take my vitamins! I have a hard time figuring out what's necessary. I'm loving the gummy multi's! I take fish oil & vitamin C too. I need to add in the calcium/D. I also take Biotin. My hair stylist recommeded it. I definitely need a pill holder though. I need one to keep in my bag that doesn't open on its own. That's been a problem before & they all spill.

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  8. i really believe in the importance of vitamins. i know many people do not though! i take Supernutrition's multi, a probiotc, & Vit. D daily. Then, I take fish oil a few times a week if/when i remember. This vitamin regimen seems to be working well for me!

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  9. I take a multivitamin, fish oil and fiber now. I need to add Calcium now that I cut back on milk to cut calories. Thanks for a great blog.

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  10. nice post..right now, I take honey almost every day

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  11. Thanks for sharing this, Megan! Taking supplements to improve one's health is a good idea because of the advancements it has made through the years. If it's physical wellness, one should only trust reputable vitamin suppliers. Risking your health for cheaper ones will only lead to bigger expenses, consultations, and more oral medicines.

    Alecia Calkins @ Bactolac

    ReplyDelete

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