If you’re working hard to take care of yourself and your body and still feel tired, vitamins and supplements may be able to help your body. However, it can be difficult to determine which vitamins a person needs, especially in his 20s. I loved the Flintstones multivitamins that I took from age 3 to 11 (you know what?), but they probably don’t have any effect on your adult body. #vitamins for women With more than 15.8 million views on TikTok, ashwagandha, vitamin D, and magnesium top the charts as the most popular and expert-recommended vitamins, but what are the top views on TikTok, media outlets, and influencer pages? With hundreds of vitamins advertised, it’s easy to feel overwhelmed and confused about how much you should be taking each day.
If you’ve ever Googled “which vitamins to take” and found yourself more confused and overwhelmed than ever before, that’s no different. So I wanted to simplify your request for the perfect supplement routine by making it clear what we do. Really It should be taken in your 20s (because your body’s needs differ depending on your age).
To curate the ultimate supplement selection, we spoke to doctors, pharmacists, and medical experts about which vitamins you should add to your daily routine. By the way, everyone’s health goals and preferences are different, so take that into account when choosing your daily vitamins, and always consult your doctor to develop a routine that’s best for you. This list is based on suggestions from experts and is intended to serve as a starting point to guide you and your healthcare team. Read this article for expert-recommended supplements to add to your morning and night routine, whether you’re in your early 20s or entering your 30s.
1. Magnesium glycinate
Magnesium Glycinate is currently one of the most trending vitamins with hashtags on TikTok #magnesium It has been viewed over 535.5 million times, and it turns out there’s a good reason why. “Magnesium glycinate can help reduce stress and anxiety, regulate bowel movements, and improve sleep,” she explained. Gillian Smith, Registered Dietitian.according to mayo clinicMagnesium supports muscle and nerve function, energy production, and helps fight the fatigue and muscle aches that come with women in their 20s.
Dr. Diana Rangaves, PharmD, RPH It is said that to get the most out of magnesium, you should take 350mg a day, preferably at night. Helps improve sleep quality. Additionally, it may actually be effective for certain symptoms. “For throbbing headaches or severe hangovers, skip the ibuprofen or aspirin and replace it with magnesium,” recommends Dr. Langabeth. In fact, if you have frequent headaches or migraines, this could be a sign that your body is lacking in magnesium, says Dr. Langabeth (Magnesium research We confirmed that it may be effective as an option for acute treatment of headaches).
2. Vitamin B group
There are eight B vitamins, each of which has a different effect on the body, but all are known to boost energy levels. If you’re concerned about your energy levels, Dr. Zeeshan Afzal, M.D., says you should consider adding B vitamins like B3, B6, and B12 to your morning routine. “Vitamin B3 regulates serotonin in the body and metabolic levels may help people suffering from stress and anxiety,” Dr. Langabeth explained. To keep the immune and nervous systems strongly developed, experts recommend vitamin B6. 2019 research published by the National Library of Medicine Higher intakes of B6 have been shown to reduce depression and anxiety in women, making B6 the ultimate vitamin for women looking to boost their mood.
Dr. Dimitar Marinov, MD Vegan or vegetarian women note that vitamin B12 is usually found in animal foods, so you may need to add supplements. “Vitamin B12 is necessary for proper nerve function and red blood cell production,” says Dr. Marinoff. “The recommended daily intake of vitamin B12 is 2.4 mg, but since vitamin B12 is non-toxic, it is safe to supplement with higher doses.”
To be honest, people who menstruate need to be careful about their iron intake. “During menstruation, women can lose from anywhere. 1 to 6 milligrams of iron per pint of blood Therefore, there is a need to promote more iron production,” said Dr Langabeth. Not all women experience iron deficiency, so talk to your doctor about your diet and get tested to see if you’re getting enough iron in your diet. “Iron deficiency can cause extreme fatigue, chest pain, frequent headaches, and shortness of breath, so some women find iron supplementation can help alleviate symptoms,” she says. Dr. Erica AragonaCertified Family Physician.
“The recommended daily amount of iron for women in their 20s is 5 to 10 mg per day,” Dr. Marinoff recommended. “Adequate levels of iron can improve energy levels, reduce the risk of anemia, and improve overall physical performance.” So whether you want to feel more energized throughout the day; Even if you want to see more progress between trips to the gym, ask your doctor if iron might be a beneficial supplement for you based on your health concerns and issues.
You probably already know how important your gut health is to your overall health. “Gut health is extremely important in maintaining a healthy microbiome, balancing your immune system (did you know your gut wall is lined with immune cells?), and aiding your overall health. ” said Dr. Aragona. “Probiotics help restore good bacteria and promote a healthy system.” Similar to iron, digesting large amounts of probiotics can lead to overgrowth of bacteria, which has the opposite effect on the body. Please note that this is possible. Experts say when choosing a probiotic, you should aim for a colony-forming unit count of 20 billion with at least six different strains listed in the supplement facts.
5. Vitamin D
Vitamin D is most commonly absorbed exposed to the sun, but during the never-ending winter months, incorporating a vitamin D supplement into your morning regimen can be beneficial. “Vitamin D supports an active immune system, healthy mood, and strong bones, muscles, and teeth.” Dr. Chante Wiegand Said. When choosing vitamin D, Dr. Wiegand advised choosing a D3 supplement. “The D3 form of vitamin D is better absorbed by the body than D2, which helps the digestive system use more calcium and phosphorous to form and maintain strong bones. Make sure your supplement has the right other nutrients in it, as additional ingredients are needed to help your body absorb vitamin D. “Vitamin D supplements should also contain vitamin K2.” “Vitamin K2 helps ensure that calcium in the body is properly routed to the bones rather than the arteries,” recommends Dr. Wiegand.
Whether you are feeling stressed at work, in your social environment, or in your daily life; Research shows ashwagandha is a natural stress reliever We support women in their 20s to feel safe. “Ashwagandha is an herb that has been used for many medicinal purposes for centuries and can help with stress by managing cortisol levels,” she explained. Trista Best, MPH, RD, LD, Registered Dietitian and Professor of Nutrition. “Cortisol is known as the stress hormone produced by the adrenal glands in response to anxiety.” Best says ashwagandha easily targets cortisol levels that are elevated due to ongoing, uncontrolled stress. I am. Experts recommend dividing your ashwagandha intake into two doses (about 300 mg in the morning and 300 mg at night). Best known for reducing stress and anxiety, this herb is also known to: Increases muscle strength, enhances sexual function, and supports heart health.