# How Much Fish Oil Should I Take? 
Fish oil is included in the daily supplement regimen for many people. Why? The evidence-based benefits! Luckily, this supplement has received a lot of attention over the past decade. This attention has triggered more research and, ultimately, revealed more benefits related to fish oil use. If you're interested in fish oil it's important to make sure you're taking the right amount to get all the benefits.

## How long do I have to use fish oil to feel the benefits?
It is important to state that you likely won’t feel the benefits associated with fish oil. For example, it is not really possible to feel improvements in heart health. That doesn’t mean it is not working though. The length of time it takes to see benefits from fish oil will differ from one person to the next. This time is also impacted by the benefit that is desired. Generally, fish oil does not produce results very quickly. Most people will start to see benefits after taking fish oil daily for a time between four weeks and three months. It is unlikely, however, that you will discontinue fish oil after this duration of time, even if you do start to see benefits. Most people will take fish oil for many months or years to maintain the desired effect. Your physician can help you determine how long to stay on fish oil. 

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## Why should I take fish oil?
The primary reason for taking fish oil is because fish oil contains omega-3 fatty acids. Omega-3s are linked to a wide breadth of benefits like joint, brain, heart, and eye health and can only be obtained through your diet from foods like fatty fish, walnuts, flaxseed, and canola, or from supplementing. Let’s dive into some of the benefits of fish oil a little more: 

Heart: One of the primary reasons that people consider taking a fish oil supplement is for the heart health benefits. Studies have shown that fish oil may help people reduce their risk of cardiovascular disease, improve their blood pressure, or decrease their cholesterol levels. 

Joints: Fish oil has shown promising results for joint health. One 12 month, double-blind, [placebo-controlled study](https://pubmed.ncbi.nlm.nih.gov/8003055/ "placebo-controlled study") found that patients taking 2,600mg of omega-3 per day experienced less joint pain than those taking a placebo. 

Brain: Fish oil may also provide cognitive benefits. In a 2005 [clinical study](https://pubmed.ncbi.nlm.nih.gov/16269019/ "clinical study"), omega-3 supplementation was associated with an improvement in attention and mood for the omega-3 group versus the placebo group. A population-based study performed a year earlier found that people who consumed more fish in their diet performed better on cognitive battery tests.

Eyes: Fish oil may provide benefits for those suffering from dry eyes. 518 patients with dry eye symptoms were enrolled in a [2013 study](https://pubmed.ncbi.nlm.nih.gov/24392330/ "2013 study"). 65% of patients in the omega-3 group and 33% of patients in placebo group had significant improvement in symptoms at 3 months.

### How does fish oil compare to other omega-3 supplements?
Although there are several types of foods and supplements that can provide you with omega-3s (e.g. algae sources for vegans), fish oil may be the superior source. This has to do with the different types of omega-3s that exist. Fish oil contains two types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most major benefits linked to omega-3s have been to EPA and DHA. Alternative sources often contain an omega-3 called alpha-linolenic acid (ALA). At this time, it does not appear that ALA can confer the benefits that EPA and DHA can. Therefore, if you are selecting a source alternative to fish oil (e.g. vegan option), it is important to [make sure it contains EPA and DHA](https://takecareof.com/products/veggie-omega "make sure it contains EPA and DHA").

## How much fish oil should I take daily?
Given the large number of possible benefits, there is not a specific dose of fish oil that each person should aim for. Rather, the dose often depends on the desired benefit. For example, physicians often recommend much higher doses for individuals that are taking fish oil for heart benefits (e.g. cholesterol changes). Your physician can help you determine the ideal dose. Many people are instructed to take a dose between 1,000 mg and 2,000 mg of fish oil. This dose normally provides between 250 mg and 600 mg of EPA and DHA (the most important omega-3s). 

### Healthy Individuals
Omega-3s are essential for every person, not just those people that are seeking a health benefit. While we are able to get omega-3s from some food sources (e.g. flax seed), our diet is often inadequate when it comes to omega-3s. Therefore, supplementing with fish oil can help you achieve a proper amount of omega-3s each day. By taking fish oil, you may improve your chances of avoiding some health concerns. 

### During Pregnancy
Pregnancy is a very important time to consider how much EPA and DHA you are getting each day. These omega-3 fatty acids are essential for fetal development and cannot be overlooked. Omega-3 fatty acids like DHA from Fish Oil (or a vegan source like [Veggie Omega](https://www.takecareof.com/products/veggie-omega_1 "Veggie Omega")) are essential nutrients that help maintain your cognitive health while also supporting your baby's nervous system and brain health. Many people cut back on fish, a source of omega-3s, during pregnancy and breastfeeding to avoid mercury, so Fish Oil may be a great way to get these healthy omegas.

The general recommendation is that an expecting mother should get 300 mg of EPA and DHA. Some resources expand further on this requirement and say that at least 200 mg of that 300 mg should be DHA. This is because DHA is critical for development during the third trimester. You should speak with your physician to determine what source and dose of EPA and DHA are ideal for you. 

## What time of day should I take fish oil?
There is not a certain time of day that you need to take your fish oil supplement. There are certain strategies, however, that can improve your experience and the results you see. Fish oil supplements are known for causing issues such as reflux, belching (fishy burps), and indigestion. These concerns can often be alleviated by taking your fish oil supplement with a meal. Some people also like to store their fish oil capsules in the fridge to reduce the likelihood of them causing belching. In addition, a meal with fat content may be most ideal. Omega-3 fatty acids may be absorbed best when you take them with a fat-containing meal. You don’t need to add fatty products to your meal just for this reason though. 

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## Are there any risks of taking too much fish oil?
Although standard doses are safe for most people, there are concerns with taking high doses for some. For example, fish oil may alter your blood sugar levels, clotting ability, and blood pressure. As mentioned above, fish oil often also causes digestive issues for many people (e.g. indigestion, diarrhea, and reflux). Some people find that these mild digestive effects are eliminated when taking a veggie omega (plant-based). 

## Which fish oil supplement should I take?
When selecting a [fish oil supplement](https://takecareof.com/products/fish-oil_1 "fish oil supplement"), it is important to purchase from a company that sources their ingredients responsibly. For example, sustainable fishing practices or fish-raising practices are very important to consider for fish oil. Ideally, your [supplement of choice](https://takecareof.com/products/fish-oil_1 "supplement of choice") will also break down the source of omega-3s and list the amount of EPA and DHA in each dose. “EPA” and “DHA” should be listed on separate lines on the product’s label itself. Fish oil is available from a large number of sources, but you want to select a product from a reputable brand to ensure you are getting a high quality product.

Over the past decade, fish oil has received a lot of attention which has shined the light on the wide range of health benefits fish oil has to offer.

How Much Fish Oil Should I Take? | Care/of

Diana Morgan

How Much Fish Oil Should I Take? 

# What Are the Benefits of MCT Oil?
It is very likely that you have heard or read about the benefits of MCT oil. It may because of you are following a keto diet or because of its health benefits. This supplement’s growth in popularity has resulted in a whole slew of claims about its benefits. It’s true, MCT oil does offer great benefits. But it’s important to dig deeper and focus on what MCT oil is and what benefits are supported by evidence. 

## What exactly is MCT oil?
As stated above, “MCT” stands for medium chain triglyceride. MCTs come from a variety of sources, such as coconut oil. Put simply, triglycerides are a type of fat that exists in your blood. Triglycerides are made up of a chemical chain (structure), which can vary in length. MCTs contain a chain of carbon atoms that is “medium” in size (often 6-12 carbons in length). 

Now, even if you don’t have a great interest in chemical structures, it’s still important to know what MCTs are. Like any triglyceride, MCTs contain fatty acids within their structure (e.g. caprylic acid). Unlike triglycerides that are composed of long fatty acid chains, MCTs are often easily digested and the body can rely on them more quickly. This combination of easy digestion and rapid benefits has helped to boost the popularity of MCTs. 

### What are the health benefits of MCT oil?
Given the explosion in popularity that MCT has experienced, there are a lot of benefit claims connected to MCT. This post won’t include an analysis on all of these claims, but three are important to cover.

1. Weight loss
2. Energy support
3. Lactate reduction

__Weight Benefits:__ This is one of the primary reasons that MCT oil is increasing in popularity. There is no easy way to control weight, so any assistance with the process can be tremendous. MCT oil may have the ability to help you achieve your weight loss goal. At this point, there is no evidence that MCT oil can directly decrease a person’s weight. There is some evidence, however, that MCT oil can increase the feeling of fullness. This will decrease your interest in consuming more food and, in turn, help you decrease your weight. Think about that feeling you get after eating a large meal. Chances are that you have little interest in eating more after consuming a large meal. Right?

__Energy Support:__ Remember, MCTs are simply a type of fat and our bodies use fats for many purposes, one of which is as an energy source. MCTs may offer great energy benefits because of their short chain length. As mentioned above, the short length of the fatty acid chains allows our bodies to reap the benefits of MCTs more easily than other fat sources. 

__Lactate Reduction:__ MCT oil may help reduce lactate buildup in muscles. This benefit will likely be most beneficial to athletes or any person undergoing intense exercise. When our bodies face reduced oxygen level, we enter a state of anaerobic activity. A consequence of this type of activity is the production of lactate. Lactate production occurs most commonly in the muscles. Elevated levels of lactate can cause fatigue, cramps, and muscle pain. There is some preliminary evidence that supports the use of MCT oil for lactate reduction. 

## Where does MCT oil come from?
If you are interested in trying MCT oil, you can rely on two sources. First, there are several whole food products that contain MCTs. As an alternative, a dietary supplement may be more ideal for some people.

MCT oil can be found in several food sources. For example, coconut oil and palm kernel oil are very rich in MCTs. These food products are easy to find and incorporate into your diet. 

If you are not interested in relying on whole foods, you can also try an MCT oil supplement. A supplement may be beneficial for its ease of use and its strict composition, which won’t likely include many (or any) additional ingredients beyond MCTs. Food, on the other hand, will include other natural components (e.g. long chain triglycerides) since no food contains MCTs purely. 

If you are simply interested in getting some additional MCTs into your routine, you may also want to consider a product that incorporates MCT oil into it. These products go beyond a pure MCT oil supplement since they contain MCT oil among other ingredients. For example, a [protein powder](https://takecareof.com/products/plant-protein-vanilla-tub_2 "protein powder") made from MCT oil can incorporate the benefits of MCTs into a very important supplement. The combination of MCTs and protein powder is popular because MCTs are easily digested and provide an alternative energy source to the protein. 

### How do I use MCT oil?
If you are interested in adding MCT oil to your regimen, you can consider taking an MCT oil supplement. Those supplements normally contain isolated MCT oil. But that is not the only option. Given the fact that most people are also interested in taking a protein supplement, you may want to find a product that combines both MCT and protein into one product. 

A [high quality protein powder](https://takecareof.com/products/plant-protein-vanilla-tub_2 "high quality protein powder") that is made with creamy MCT oil may be the perfect solution for you. These products are available in flavors such as [vanilla](https://takecareof.com/products/plant-protein-vanilla-tub_2 "vanilla") and [chocolate](https://takecareof.com/products/plant-protein-chocolate-tub_2 "chocolate"), which make daily consumption an easy task. Do you follow a plant-based diet? Not to worry, these products are also available in [vegan-friendly formulations](https://takecareof.com/products/plant-protein-vanilla-tub_2 "vegan-friendly formulations"). 

### How much MCT oil should I take?
The amount of MCT oil that one person consumes may differ from what others consume. Make sure to follow the usage directions for any form of MCT oil you take — whether that's oil or a protein powder and of course check with your doctor if you have questions. Most people will take a max of a few tablespoons daily (not all at once). You should speak with your physician if you want to learn the ideal amount based on your health status. Most people will simply mix MCT oil in with their food (e.g. on salad) or into their beverages (e.g. smoothie). If you are getting your MCT oil from a separate supplement, such as a protein powder, then you will want to stick with that product’s dosing recommendation. For example, a protein powder may come with a recommendation of one serving daily. You don’t want to take more of that product simply to get more MCT oil. 


MCT oil has become a very popular supplement and it’s time to talk about why exactly that is the case

What are the Benefits of MCT Oil? | Care/of

What are the Benefits of MCT Oil?

# What Are the Benefits of Rhodiola?
Rhodiola may not be a supplement that you are familiar with, but you may be impressed by its health benefits. This plant has the ability to support a healthy stress response, increase your energy, support physical endurance, and aid with recovery. In the 20th century, rhodiola was studied extensively in the Soviet Union for its benefits supporting stamina under stress – which made it a favorite of Russian cosmonauts. Maybe you’re not planning a trip to space (for the record, we aren’t either) but rhodiola can help occasionally here on Earth.

## What is rhodiola?
Rhodiola is an adaptogenic herb harvested from the roots of Rhodiola Rosea, a small but mighty plant also known as “golden root” because of its yellow color or “roseroot” because of the rose-like fragrance it gives off when it is cut. Rhodiola Rosea naturally grows in the high altitude, arctic regions of Europe and Asia and has been used in traditional medicine for improving mood, enhancing energy, and stress relief. Because of it’s adaptogenic properties, rhodiola can help support your body’s natural response to biological and physical stressors. 

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## What are the health benefits of rhodiola?
Although the benefits of rhodiola may be wide ranging, there are three categories of benefits that are supported by evidence:

1. Supports stress and mood
2. Promotes mental energy and focus
3. Supports endurance and recovery after exercise

Thus far, rhodiola appears to be most beneficial in areas pertaining to mental and physical stress. Whether you are a full-time worker, an athlete, a student, or someone in between, rhodiola may offer benefits that can help.

### Rhodiola for Stress and Mood
A person’s level of stress or general mood can make a large impact on his or day, week, or month. Life is full of stressors. Actively defending against these negative outcomes is not always an easy task. Rhodiola may provide benefits that help to ease the burdens that accompany stress and poor moods. 

In [a study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/ "a study") of rhodiola’s anti-stress, anti-aging, and immunostimulating properties, researchers found that “rhodiola rosea extracts and salidroside can impose cellular and systemic benefits similar to the effect of positive lifestyle interventions to normal physiological functions and for anti-cancer.”

Rhodiola may also have a positive influence on cortisol levels—a significant marker for stress. 60 people suffering from stress-related fatigue volunteered to participate in a [double-blind](https://pubmed.ncbi.nlm.nih.gov/19016404/ "double-blind"), [placebo-controlled clinical trial](https://pubmed.ncbi.nlm.nih.gov/19016404/ "placebo-controlled clinical trial"). The subjects were given 576 mg of rhodiola or a placebo for 28 days. The test showed that rhodiola lowered cortisol levels.

In addition, the benefits of rhodiola have been studied for people who are suffering from mild to moderate depression. A [2007 clinical trial](https://pubmed.ncbi.nlm.nih.gov/17990195/ "2007 clinical trial") recruited volunteers suffering from mild to moderate depression. This 6-week trial on 89 subjects found that the group receiving rhodiola experienced improvements in mood and emotional stability, along with less insomnia and somatization, but rhodiola did not improve self-esteem.

### Rhodiola for Energy and Focus
Rhodiola’s benefits do not appear to stop at the conclusions reached above for stress and mood. Rhodiola may also provide great benefits for a person’s energy and focus. This is accomplished primarily through rhodiola’s anti-fatigue effects. Fatigue is a major barrier for anyone that needs to maintain their energy or focus levels. Whether you are a student taking an exam, a professional at work, a parent taking care of children, or an athlete competing in a game, fatigue could significantly impair your level of performance. Luckily, rhodiola has been studied extensively for its anti-fatigue abilities.

In 2000,[ a double-blind, placebo-controlled study](https://pubmed.ncbi.nlm.nih.gov/10839209/ " a double-blind, placebo-controlled study") was published examining the effect of rhodiola on students during a stressful examination period. This test found rhodiola to improve mental fatigue and neuro-motoric tests, however, it didn’t prove to be effective in other tests, such as a correction of text test and a neuro-muscular tapping test. A [more recent study](https://pubmed.ncbi.nlm.nih.gov/19016404/ "more recent study") published in 2009 determined rhodiola helped individuals with stress-related fatigue. They showed better results than the placebo group in tests administered to determine fatigue and ability to concentrate.

Fatigue can make any person’s day more challenging, especially if your energy and focus are necessary to complete the tasks at hand. Rhodiola’s anti-fatigue abilities may be the game changer in combating fatigue. 

### Rhodiola for Endurance and Recovery
Sports nutrition and performance are one of the most recent areas where rhodiola is being put to the test. Any athlete knows that endurance and recovery are key pieces in the performance puzzle. The results of a few studies are promising indications that rhodiola may play a key role in performance and recovery in the future. 

A [4-week study](https://pubmed.ncbi.nlm.nih.gov/15256690/ "4-week study") in 2004 found some mixed results. This double-blind, placebo-controlled study found improvements in the VO2 max for the rhodiola group compared to placebo; however, it found no changes in muscle strength, speed of limb movement, reaction time, and attention.

[Another study](https://pubmed.ncbi.nlm.nih.gov/15514725/ "Another study") in 2004 found positive results for rhodiola as an anti-inflammatory after exercise. This study put 36 untrained, healthy volunteers through exhausting physical exercise tests carried out on a computer-aided bicycle ergometer. The group being given rhodiola showed lowered levels of c-reactive protein and creatine kinase after 5 days of exercise, whereas the placebo group experienced higher levels of the inflammatory markers. These results are encouraging towards rhodiola improving recovery rate.

If you are looking to improve your endurance or recovery, rhodiola is worth considering. 

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## Are there any side effects of taking rhodiola?
It is important to note that the known side effects of rhodiola are not complete. For example, there is some evidence that rhodiola can stimulate the mind and body in an undesired manner for some people. The safety profile of rhodiola will likely expand as research continues. For example, information regarding rhodiola and pregnancy or breastfeeding is absent at this time, but may be known in the near future. 

## Which rhodiola supplement should I take?
When selecting a [rhodiola supplement](https://takecareof.com/products/rhodiola "rhodiola supplement"), it is important to purchase from a reputable source. A reputable source will include clear information on the product label and describe the evidence behind the quantities contained in the [supplement](https://takecareof.com/products/rhodiola "supplement"). If you are seeking any of the benefits detailed above, you should seek out a[ high quality rhodiola supplement](https://takecareof.com/products/rhodiola " high quality rhodiola supplement"). For example, sourcing is important for rhodiola and [some](https://takecareof.com/products/rhodiola "some") are harvested from its natural habitat, high in the Altai Mountains of Siberia. How high? We’re talking thin-air altitudes of 10,000-12,000 feet, which means that rhodiola is really efficient at absorbing oxygen and can help your body do the same.

Rhodiola is an adaptogenic herb harvested from the roots of Rhodiola Rosea. This herb can support a wide range of health goals that you should check out!

What Are the Benefits of Rhodiola? | Care/of

What Are the Benefits of Rhodiola?

# What is astaxanthin? 
Astaxanthin (pronounced AS-TUH-ZAN-THIN) belongs to the carotenoid family, which is a class of red, yellow, and orange pigments mainly produced by plants and algae. You’ve probably heard of beta-Carotene, which makes carrots orange and converts to vitamin A to support eyes, skin, and the immune system. Astaxanthin is 40 times more powerful than beta-Carotene — it packs a punch. Humans can’t synthesize carotenoids, but we can get them by consuming plants with high carotenoid content (e.g. kale, spinach, and bell peppers). 

Astaxanthin is what gives salmon, coral, and shrimp their pink color. The top four sources of astaxanthin for supplements are: krill, shrimp, yeast, and microalgae. Of these, microalgae contains by far the highest concentration of astaxanthin (around 40,000 PPM). 

## What Are the Benefits of Astaxanthin?
You might not have heard much about astaxanthin before but it's powerful antioxidant properties have been shown to help protect the body against oxidative damage, in turn supporting cognitive function, cardiovascular health, and skin hydration. Research exists for many of the potential benefits of astaxanthin. These potential benefits include:

- Brain Health
- Heart Health
- Athletic Performance
- Skin Health
- Eye Health

The wide range of potential benefits stems from the fact that astaxanthin is a carotenoid. Carotenoids are a powerful class of chemical structures with numerous known benefits. These benefits are a direct result of the way in which carotenoids work. 

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## How does astaxanthin work?
Astaxanthin has the ability to protect our cells from damage and improve our immune system, all thanks to its mechanism of action. 

Astaxanthin is a carotenoid. Put simply, carotenoids are pigments that are present in many fruits and vegetables. Carotenoids are best known for the colors that they produce: deep red, yellow, and orange hues. A carrot offers the perfect example of a vegetable that is loaded with carotenoids. Animals cannot generate carotenoids, but they can contain carotenoids because of their diets. Salmon, which have a beautiful pink/red appearance (from carotenoids), are a good example. Carotenoids offer a large range of benefits, but the most important may be their antioxidant properties. 

Astaxanthin is one of the most beneficial carotenoids because of its antioxidant properties. As an antioxidant, astaxanthin works against the process of oxidation. Research shows that antioxidants can help protect our bodies against oxidative stress from free radicals. Our bodies naturally produce free radicals (atoms that can damage cells) as a result of normal processes like metabolism and aging. But added stress, whether physical, mental, or environmental, causes the body to produce too many free radicals. This is known as oxidative stress. Luckily, antioxidants can help counteract free radicals and oxidative stress by bonding with reactive free radicals and neutralizing them before they do too much damage.

## What are the health benefits of astaxanthin?

### Astaxanthin for Skin Health
Skin health is a large concern for many individuals. Protecting our skin is essential. Astaxanthin is one supplement that may help a person do just that. Research has shown that astaxanthin’s powerful antioxidant properties can help protect skin against oxidative stress, which contributes to premature aging, promote evenness in skin tone, and help keep skin moisturized.

In one study, participants who supplemented with astaxanthin over 6 weeks reported significant improvements in the appearance of fine lines, as well as more hydrated skin overall.

Astaxanthin has been shown to contain powerful antioxidant properties that help protect against environmental stress, specifically by preventing oxidative injury caused by exposure to reactive oxygen species (ROS). Existing research supports the use of astaxanthin for skin health. A [double-blind, placebo-controlled study](https://jichi-ir.repo.nii.ac.jp/?action=repository_action_common_download&item_id=30&item_no=1&attribute_id=22&file_no=1 "double-blind, placebo-controlled study") assigned 66 subjects to three groups: group 1 was a placebo group; group 2 received astaxanthin, vitamin C, and vitamin E; and group 3 received vitamin C and vitamin E. The patients’ skin was reviewed at 4 weeks, 8 weeks, 12 weeks and 20 weeks. Researchers concluded that wrinkle areas and wrinkle volume rates revealed significant improvements in the astaxanthin group compared to the other groups.

### Astaxanthin for Heart Health
Cardiovascular issues are a leading cause of death and suffering. Having your blood pressure and cholesterol levels checked are two common methods of gauging your current heart health. Your doctor may recommend supplements like astaxanthin because of their potential heart benefits. 

Astaxanthin has been studied for its protective heart benefits in animal studies and human studies. Research shows that astaxanthin may provide the following heart benefits:

- Lower LDL cholesterol ([study](https://pubmed.ncbi.nlm.nih.gov/21964877/ "study") of 27 overweight subjects)
- Lower triglycerides and increase HDL cholesterol ([study](https://pubmed.ncbi.nlm.nih.gov/19892350/ "study") of 61 participants)

### Astaxanthin for Brain Health

A person’s brain health is equally important. Brain health often becomes a concern for aging individuals. With time, a person’s cognitive abilities often diminish. Therefore, your doctor may recommend supplements such as astaxanthin to prevent cognitive decline or improve cognitive performance. 

Astaxanthin has also been studied for its brain benefits. In 2012, [a study](https://pubmed.ncbi.nlm.nih.gov/22962526/ "a study") found that astaxanthin improved patients’ performance on learning and cognitive tests when they took astaxanthin compared to a group taking a placebo. 

## What is the best source of astaxanthin?
Astaxanthin is naturally occurring in many living sources (e.g. sea creatures), but increasing your consumption of those sources may not be ideal. You wouldn’t want to eat shrimp every day just to increase your astaxanthin levels! Therefore, an astaxanthin supplement may be your best option. 

Humans do not produce astaxanthin, but it is produced by fungi, algae, and bacteria. Humans can get astaxanthin from foods such as algae, yeast, salmon, trout, krill, shrimp and crayfish. Consuming these foods consistently may be burdensome, but they are not the only method to get astaxanthin. People may prefer taking an astaxanthin [supplement](https://takecareof.com/products/astaxanthin "supplement"). Supplements allow people to take an accurate and consistent dose of astaxanthin, as long as the supplement is from a reliable supplement company. 

As a reference, it is helpful to know that krill, shrimp, yeast, and microalgae are the top four sources of astaxanthin. Of those, microalgae contains by far the highest concentration. 

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## Are there any side effects of taking astaxanthin?

When taken at standard recommended doses, astaxanthin has not been found to have any severe side effects, but extensive research does not exist. It is important to speak with your doctor to determine what dose is best for you. 

## Which astaxanthin supplement should I take?

When purchasing an [astaxanthin supplement](https://takecareof.com/products/astaxanthin "astaxanthin supplement"), be sure to purchase from a reputable company that provides transparent information on the product labeling. 

Care Of’s astaxanthin supplement has a great sourcing story! We harvest our astaxanthin from Himalayan water-fed algae that are photo-tropically grown in a closed system to ensure maximum purity. Our astaxanthin is then extracted from the algae at a state-of-the-art algae facility (yes, that’s a real thing) and turned into a highly concentrated oil. Next we encapsulate it in a softgel, and begin extensive quality and purity testing.

Astaxanthin isn’t the new supplement on the block, in fact, it’s been around for almost a century. Today, people take astaxanthin for a wide range of reasons.

What Are the Benefits of Astaxanthin? | Care/of

What Are the Benefits of Astaxanthin?

# Best Vitamins for Joint Health 
Your joint health is important to pay attention to throughout your life. Joints are the point of connection between bones in your body and allow you to move and bend. Exercise can put wear and tear on your joints (particularly in your hands, elbows, knees, and shoulders) and general aging can too. As you age, the cartilage in your joints can degrade causing stiffness, discomfort, and decreased range of motion. 

Whether it’s preventative care or taking care of joints that have already experienced some strain, vitamins and supplements can help you keep your joints healthy.

## What is joint health?
A joint is a connection between two bones in your body — think your knees, elbows, where your fingers bend etc. Just as it is important to keep your bones and muscles healthy, it is equally important to keep your joints strong and stable. Healthy joints allow you to move with stability and control. In contrast, weak or injured joints reduce your mobility and cause discomfort where your bones rub together.

Although injuries like joint tears are possible, most joint issues actually occur slowly and as a normal part of aging. This can mean that your joint health is often overlooked until you experience joint discomfort, weakness, or a reduced range of motion. For example, the cartilage in your joints might be degraded or your joints have lost their flexibility for movement. Most often, these long-term concerns are caused by normal everyday activities and overuse. 

So what can you do to support your joint health? First, your diet. Incorporating healthy fatty acids from foods like salmon, nuts, and olive oil has been shown to impact your joint health. 

Secondly, exercise. Healthy joints are strong, stable, and mobile so it’s important to move your body consistently and incorporate strengthening exercises into your routine from activities that don’t strain your joints, like swimming.

And finally, supplements. Taking vitamins and supplements that have been shown to support joint health can help you take a proactive approach each day to maintaining healthy joints.

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### What are some common reasons for joint discomfort?
Joint discomfort is common, especially as you age and put more strain on your joints. In fact, most joint issues and discomfort are caused by normal wear and tear. 

Joint discomfort can also be caused by overuse (particularly if you’re an athlete who often does repetitive movements) or an acute injury. Most commonly joint discomfort shows up over time and is caused by the daily breakdown of cartilage in your joints from normal, everyday activities and exercise. 

If you are experiencing joint discomfort, it is important to speak with your doctor about when it started, how long you’ve felt joint discomfort, and the specific location of your discomfort.

## What are the best vitamins for joint health?

Supplements like [omega-3 fatty acids](https://takecareof.com/products/veggie-omega_1 "omega-3 fatty acids") from [fish oil](https://takecareof.com/products/fish-oil_1 "fish oil") or a [veggie omega](https://takecareof.com/products/veggie-omega "veggie omega"), and vegetarian collagen from eggshell membrane can help support your joint health and mobility by supporting your body’s inflammatory response and providing key nutrients for joint health.

__Fish Oil and Omega-3 Fatty Acids:__ Omega-3 fatty acids are beneficial for your health and can only be obtained through your diet from foods like fatty fish, walnuts, flaxseed, and canola, or from supplementing. [Fish oil](https://takecareof.com/products/fish-oil "Fish oil") is a common omega-3 supplement and has shown initial promising results as an ingredient for joint health. One 12 month, double-blind, placebo-controlled study found that patients taking 2,600mg of omega-3 per day experienced less joint discomfort than those taking a placebo. These benefits of omega-3 fatty acids can also be found in a [vegan supplement form](https://takecareof.com/products/veggie-omega_1 "vegan supplement form"). Algae oil is a great alternative to fish oil for vegetarians or vegans looking to incorporate omega-3s like EPA and DHA into their diets for joint health.

__Vegetarian Collagen from Eggshell Membrane:__ Collagen is the main protein that makes up connective tissues in our bodies — including joint cartilage — and acts as a cushion between your bones. When cartilage starts to break down in your joints and your bones come into direct contact, you might experience discomfort or stiffness. Supplementing with eggshell membrane can help quickly relieve joint discomfort by targeting pro-inflammatory substances that are often associated with joint discomfort. In several recent studies, participants who were given eggshell membrane saw a significant reduction in cartilage degradation and joint discomfort in as little as 7 to 10 days.

Whether you are experiencing joint discomfort or are taking a proactive approach, vitamins and supplements can play an important role in your joint health. 

Best Vitamins for Joints | Care/of

Best Vitamins for Joints

## What exactly is bloating?
Bloating is often a feeling and appearance of fullness in the stomach or the gut. You may have felt this after eating a large meal or food that you are sensitive to. 

This feeling most often results from a buildup of air or gas in the GI tract. Or, it can also be caused from a buildup of food in your digestive system after a large meal or if you are constipated. Some people may just feel bloated or full, while others may actually be able to see the physical changes associated with bloating like an extended stomach. You might also experience burping, excessive gas, or stomach rumbling and gurgles. 

For many people, bloating is a common part of normal digestive function. There are a large number of conditions and lifestyle factors that can cause bloating, but the exact trigger usually differs from one person to the next. 

Luckily, most causes of bloating are easy to pinpoint and by avoiding these triggers you can reduce how often you experience bloating. For most people, simple lifestyle and diet changes can help reduce bloating. 

# What Causes Bloating?
Even though the exact cause of bloating may differ among people, bloating is typically the result of a buildup of air and gas within the GI tract. 

We all ingest air as we eat and drink and this extra air in your digestive system can result in bloating for some people. Additionally, gas can build up in your digestive system as your body breaks down undigested food. 

There are also several factors that may increase the chance that you’ll feel bloated:

- Swallowing more air than usual (this can often happen when you’re eating or drinking too fast, or chewing gum)
- Previous gas build up in your GI tract
- Poor food absorption, particularly if you have food sensitivities
- Constipation
- Imbalance of good and bad bacteria in your digestive system

For some people, bloating is not caused just by swallowing too much air. There are also several health issues that may cause bloating like food sensitivities, IBS, or Crohn’s disease so it’s important to check with your doctor if you are experiencing excessive bloating.

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### What causes bloating in women?
For the most part, bloating is caused by the same factors for both men and women. That said, women’s hormones can play a role in the digestive system and can impact bloating.

For example, women may notice changes in their digestive system throughout their menstrual cycle. This is caused by fluctuating levels of estrogen and progesterone which often cause issues like bloating and constipation.

Women who are going through menopause may also experience more bloating than normal. During perimenopause and menopause, women’s hormone levels are drastically changing and this change can affect systems throughout the body, including digestion.

### Are there any specific foods that cause bloating?
While it is true that some foods may cause bloating for one person, but not another, there are several foods that can increase your chance of feeling bloated, like: 

- Beans and lentils
- Wheat (gluten)
- Greens like broccoli, brussel sprouts, or kale vegetables
- Carbonated drinks like soda
- Dairy products
- Garlic and onion
- Rye and barley 
- Sugar Alcohols (ex. Xylitol, Erythritol, Sorbitol, Mannitol)

Many of these foods contain large amounts of sugar, starch, or fiber which can release gasses as your digestive system breaks them down. Many people also notice bloating after eating a high-fat meal, this is because fat takes longer to digest than other macronutrients. 

If you notice you feel bloated frequently, take note of which foods you were eating before feeling bloated so you can pinpoint what causes bloating in your body specifically. And remember, just because a certain food causes bloating does not mean that it is unhealthy. In fact, many nutrient dense foods cause bloating because they are more complex for your digestive system to break down. 

Besides what you eat, how you eat can affect bloating, too. Often eating too fast can cause bloating because you may be swallowing more air than normal. If you think this may be the case for you, try taking smaller bites, slowing down as you chew, and being conscious about pausing for a few moments between bites. 

## What are some ways to reduce bloating?

To reduce bloating, many health professionals recommend people first start by making small lifestyle adjustments, since bloating is often linked to eating, drinking, and other daily habits. If you’re experiencing bloating, here are a few things that might help: 

- Avoiding certain foods: This may include common foods that cause bloating (like the ones listed above), or foods that you know have caused bloating for you in the past. If you think food might be the cause of your bloating, keeping a general log of what you eat and when you feel bloated might be a helpful way to pinpoint which foods are causing your bloating. 
- Finding food alternatives: Your bloating may be caused by one ingredient in a certain food, rather than the whole food itself. Therefore, you may want to try an alternative to the food that caused your bloating. For example, dairy-free or plant-based milk may be good alternatives if dairy products trigger your bloating. 
- Reducing air intake while eating or drinking: Since swallowing too much air commonly causes a person to feel bloated, you may want to consider strategies for reducing how much air you swallow while eating or drinking. You can try using a straw or taking small sips when you're drinking. Or, taking smaller, slower bites while you’re eating.
- Finding healthy ways to reduce stress: Cortisol (AKA the stress hormone) levels increase in your body when you are experiencing stress and have been linked to bloating. Stress reduction techniques like taking slow deep breaths can help reduce your stress levels and, in turn, positively affect your bloating. 
- Taking a probiotic: [Probiotics](https://takecareof.com/products/probiotic_2 "Probiotics") help to restore the balance of “good bacteria'' in your digestive system which can help your gut stay healthy and functioning properly.* 
- Exercising daily: Incorporating light exercise like yoga or a walk into your routine can help increase blood flow to your digestive system and aid digestion of the food you’re eating to reduce bloating.
- Drinking more water: Research has shown that hydration plays an important role in digestion by supporting the production of saliva and stomach acids, which help break down food and reduce bloating.

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primary-cta: Take the quiz
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## Should I be worried about bloating?
Most likely, you don’t need to be worried about bloating. Bloating is often a normal part of digestion and most everyone will experience it at some point. 

Bloating can be frustrating though and if you’re frequently bloated or experiencing lots of pain when you are bloated you may want to check with your doctor to confirm if your bloating could be caused by other health concerns.

You've likely experienced bloating, the feeling of a swollen stomach after eating. So what causes this? And how can you help reduce bloating when it happens?

What causes bloating? | Care/of

What causes bloating?

Probiotics supplements have grown in popularity in recent years for a reason — they play a critical role in supporting the balance of bacteria in your digestive system and keeping your gut healthy. 

Probiotics are a great way to replenish gut bacteria. Probiotics are strains of living microorganisms like bacteria and yeasts often found in fermented foods or supplements that help colonize your gut with beneficial bacteria. 

Most people think of bacteria as harmful but they’re definitely not all bad. In fact, the right bacteria are critical for maintaining a healthy gut microbiome. This good bacteria helps form barriers that can help protect your digestive system from harmful bacteria, viruses, and fungi. 

## Should men take probiotics?
Probiotics are one of the most popular supplement categories in the United States for men and can benefit anyone, regardless of gender. 

You may have already learned about the benefits probiotics offer for digestive health, but probiotics offer benefits that extend beyond your gut, too. In particular, men may be interested in adding a probiotic supplement to their daily routine to aid their gut health and immune system. 

Additionally, as you age, it is likely that you may notice changes in your digestive system that probiotics can help support, like decreased or irregular bowel movement or changes in your stool. You may also be more generally focused on your immune health as you age, and probiotics have been shown to help support healthy immune function.

### What are the signs you need probiotics?

There isn’t one particular sign or symptom that indicates men should consider supplementing with a probiotic. However, there are a few questions you can ask yourself to help decide if taking a probiotic supplement is right for you, like: 

- Are gut health and digestive health important goals for you? 
- Have you noticed changes in your digestive system — including indigestion or bowel movements — recently? 
- Are you currently taking or have recently taken antibiotics?
- Is immune health a focus area for you? 

Still not sure? You can take our [quiz linked here](https://takecareof.com/survey/new "quiz linked here") to see if probiotics are a good choice for your health routine. And of course, always speak with your doctor if you have questions about whether a specific supplement is right for you. 

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primary-cta: Take the quiz
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## What are the benefits of probiotics for men?

Probiotics have been extensively researched in the scientific and medical communities for their ability to support men’s digestive health and immune function. 

Gut health may be the most well known and well researched benefit associated with probiotics. Your digestive system is your entire gastrointestinal (GI) tract from your stomach to your large intestine. “Gut health” refers to the overall state of this whole GI system. 

Ideally, your body keeps a very specific balance of bacteria — both good and bad — in your gut. However, things like stress, poor dietary choices, and environmental issues can all have a negative impact on regulation of healthy bacteria. Probiotics can help you keep that balance in check to keep your gut healthy

### Overall Bowel Health: 

Probiotics can help improve and normalize bowel movement patterns. 

In one [study](https://pubmed.ncbi.nlm.nih.gov/24772726/ "study"), over 1000 healthy adults were given the probiotic strain Bifidobacterium animalis subsp. Lactis (AKA BB-12) and monitored for markers of bowel health over a period of 4 weeks. These included bowel movement frequency, relief of abdominal discomfort, and overall GI well-being. 

Bowel movement frequency was significantly higher in the probiotic treatment group compared with placebo at all weeks. Abdominal pain and bloating decreased during the study in both treatment groups. The consistency of produced bowels became softer in all the treatment groups, showing an overall treatment effect by the end of week four.

Reducing Loose Stools from Antibiotic Use: 
Antibiotics are known for negatively impacting your GI system. Specifically, diarrhea is one of the most common side effects associated with antibiotic use. 

Luckily, probiotics can help reduce loose stools as a result of antibiotic use by helping to colonize your gut with beneficial bacteria

One study of 396 subjects evaluated the severity of Antibiotic Associated Diarrhea (AAD) in folks who were slated for a 7-day round of antibiotics. Participants were randomized into either the probiotic group containing Lactobacillus acidophilus LA-5 and Bifidobacterium lactis BB-12 (4 Billion CFU) or a placebo group.

Researchers found that those who completed a 14-day therapy of probiotic formulation had significantly fewer days of Antibiotic Associated Diarrhea (AAD) than those in the placebo group. This same study found that 31.6% of the probiotic group experienced severe diarrhea compared to 96% in the placebo group.

### Immune Support: 

Probiotics reside in your gut and are typically celebrated for their digestive health properties, but probiotic strains have also been studied for their effect on the immune system. 

Since most of your immune cells (70-80%) live in your digestive system, a probiotic’s gut healthy benefits also result in immune system support. While the exact mechanism for providing immune support is not known, a [2008 study](https://takecareof.com/research/probiotic_2 "2008 study") published in FEMS Immunology and Medical Microbiology found that taking Lactobacillus acidophilus (NCFM) and Bifidobacterium lactis (BI-04) — two probiotic strains that help regulate gut bacteria — supports antibodies that help keep our immune systems strong.

Probiotics [have also been shown](https://pubmed.ncbi.nlm.nih.gov/21899798/ "have always been shown") to increase the number of immunoglobulins produced by the body. Immunoglobulins play a key role in the body's immune system. They are proteins produced by specific immune cells called plasma cells in response to bacteria, viruses, and other microorganisms as well as exposures to other substances that are recognized by the body as intruders.

## What should you look for in a probiotic supplement?

According to the [American Gastroenterological Association](https://gastro.org/practice-guidance/gi-patient-center/topic/choosing-the-right-probiotics/ "American Gastroenterological Association"), a probiotic label should contain several pieces of useful information like:

- __ The probiotic species:__ Look for well studied specieslike L. acidophilus, L. rhamnosus and B. lactis which have been shown to help support gut and immune health.

- __Quantity of bacteria__: Probiotics differ in the quantity of bacteria in the supplement. Doses of probiotics are measured in colony forming units (CFUs) and can range from 1million to 30 billion. Check with your doctor to see which dosage is right for you, more isn’t always better. Generally, a daily probiotic for gut and immune health is between 5-15 billion CFUs.

- __Expiration date:__ As probiotics are live microbial organisms, always aim to purchase a product that does not expire for at least three months and if you have a probiotic supplement sitting in your medicine cabinet be sure to check the expiration date before taking it. Additionally, be mindful of storing your probiotics in excessive heat which can degrade the microorganisms faster.

In addition to supplements, you can also add probiotic-rich foods to your diet. Look for fermented foods like kombucha, miso, sauerkraut, yogurt, kimchi, kefir, and tempeh which provide a nutritious (and delicious) way of getting more “good” bacteria in your daily routine.

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## What are the best probiotics for men?

If you are seeking a probiotic supplement, you may find the selection process overwhelming. Two probiotic formulations that may work well for you are a [probiotic blend](https://takecareof.com/products/probiotic_2 "probiotic blend") or a [yeast probiotic](https://takecareof.com/products/boulardii_1 "yeast probiotic"). 

A [probiotic blend](https://takecareof.com/products/probiotic_2 "probiotic blend") combines a few of the most studied strains of bacteria to confer great health benefits in one capsule. Look for a probiotic blend with strains like L. acidophilus, L. rhamnosus and B. lactis which have been researched for their gut and immune health properties.

 A [yeast probiotic](https://takecareof.com/products/boulardii_1 "yeast probiotic") contains a single yeast strain that may provide recently researched benefits for your gut. Look for a strain that has been clinically studied like S. boulardii.

If you need help figuring out which is right for your specific needs, you can [take our quiz](http://takecareof.com/survey "take our quiz") for a tailored recommendation.

Probiotics have grown in popularity for men's health for a reason — they play a critical role in supporting your digestive system and keeping your gut healthy.

Best Probiotics For Men | Care/of

Best Probiotics for Men

# What Are the Benefits of Elderberry?
Elderberry is commonly known for its immune health benefits due to it’s powerful antioxidant properties and anthocyanins (AKA a group of compounds that have been shown to have immune-supporting benefits). 

Specifically, the dark black berries of the flowering elderberry plant (sambucus nigra) are a rich source of antioxidants shown to help maintain the structure and healthy function of immune cells which are critical for short-term immune needs and long term ones. 

## What exactly is elderberry?
Elderberry is a dark black berry of the flowering elderberry plant, officially called sambucus nigra but often referred to as an Elderberry tree or Elder tree. 

Native to North Africa, Europe, and Asia, elderberry has been used for centuries in traditional medicine for immune health benefits. Hippocrates even referenced elderberry almost 2,500 years ago when he praised its medicinal properties in his writing. In folk medicine, elderberries were commonly used for their diaphoretic, laxative, and diuretic properties and were used to treat a variety of health concerns.

In addition to its immune health benefits, elderberries which have a naturally tart and tangy taste have been commonly used for flavoring, and to make wines, pies, syrups, and teas. Even today you can find entire cookbooks and recipes dedicated to elderberry’s flavor profile.

### How does elderberry support immune health?
Elderberry has been growing in popularity for its powerful immune health benefits, and recent clinical studies confirm that elderberry helps maintain a healthy immune system.

Elderberries have been studied extensively in-vitro and in-vivo, for their immunomodulatory properties. This means that elderberry studies suggest that elderberries broadly support the function of a healthy immune system. 

For example, [a randomized, double-blind placebo-controlled clinical trial](https://pubmed.ncbi.nlm.nih.gov/27023596/ "a randomized, double-blind placebo-controlled clinical trial") was conducted in 2016 to determine if elderberry improved health outcomes for passengers taking overseas flights. Although the results were not significant, the group that received elderberry did experience fewer cold cases and fewer participants reported cold-related symptoms (compared to the placebo group). 

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## What are the different forms of elderberry?
Historically elderberry was used in jams and pies, but these days you're more likely to come across elderberry supplements in the form of syrups, teas, gummies, and [capsules](https://takecareof.com/products/elderberry_1 "capsules") at your local health food store or online. 

Elderberry has a naturally tart and tangy taste so forms of elderberry supplements like capsules may be great if you dislike tart flavors. Additionally, because of its bold flavor, many syrup forms of elderberry include added sugar to mask the tartness. If added sugar is something you’re looking to avoid in your diet, [elderberry capsules](https://takecareof.com/products/elderberry_1 "elderberry capsules") are a good option. 

Before taking any elderberry product, make sure you read the product label for suggested use. The suggested use will include details on the amount and frequency it’s recommended you adhere to for the most benefits. 

## What are the best elderberry supplements to take?
Ultimately the best form of elderberry is one that is easy for you to take. But there are other factors to consider, too. If you have trouble swallowing pills, elderberry syrup might be right for you. However, if you already have a vitamin routine, [elderberry capsules](https://takecareof.com/products/elderberry_1 "elderberry capsules") are likely a good choice. 

When choosing an elderberry supplement look at sourcing and purity. Capsules are the most convenient form and often offer a purer source of elderberry antioxidants (i.e. no added sugars). 

For example, [Care/of’s elderberry](https://takecareof.com/products/elderberry_1 "Care/of’s elderberry") is harvested throughout Europe in places like Poland and the valleys of Austria, where a humid climate and magnesium-rich soil ensure the highest quality of their antioxidant properties.

Meet elderberry, a powerful antioxidant for immune system support with the research and history to back it up.

Elderberry benefits | Care/of

Elderberry benefits

*I hope you love the products I recommend. Just so you know, [Wonderfully Made Nutrition](https://wonderfullymadenutrition.com/) may collect compensation from the brands I recommend, but I only write about products I believe in. If I love them, I hope you will too!*

I'm a registered dietitian who works with clients 1:1 to help them reach their health goals, and supplements are a big part of the equation. When recommending a supplement, it's important that I find a brand that is both high quality and intentionally practical. 

Supplements can be expensive, and while efficacious, it can be difficult to know what to take, let alone build a consistent daily habit.

## My Care/of experience

Enter Care/of. They provide a personalized, high quality vitamin plan in convenient daily packs, at a price point that's under $2 a day. It’s truly a game-changer.

I recently tried Care/of for 30 days. Here's a few of the reasons why it's my new gold standard for a supplement provider.

Most of my clients know that supplements can support their health - whether it's better energy, gut health, stress or skin - but it can be hard to know where to start. Care/of takes out the confusion of knowing which supplements to take by doing this work for you. 

You take a short, [5-minute quiz](https://takecareof.com/survey/new) on their website and get personalized recommendations based on your health goals, diet, and the latest research on supplement efficacy. To say it was easy is an understatement.

## Why the recommendations work

I was impressed with the accuracy of Care/of’s recommendations since I would have recommended the same using my clinical judgment as a dietitian trained in supplement research. Clearly [their quiz](https://takecareof.com/survey/new) is well-designed and backed by solid scientific evidence, which they transparently make available on their site.

My health goals included improved digestion, energy, stress management, immunity, sleep, and aiding exercise performance. The personalized recommendations I received included vitamins & supplements packaged in their awesome daily packs, making it super convenient and easy to remember to get my daily needs. 

I just put the vitamin pack dispenser box on my kitchen counter and took a pack while brewing my morning tea daily. I also stashed a few packs in my bag during holiday travel. So easy!

![pack&dispenser](//images.ctfassets.net/t9x0u6p47op0/5uGKkcTpR4WBwAB6xLHiSm/ab2ba4eccb4aab04351e8f76c2445bbb/pack_dispenser.jpeg)

My personalized packs contained adaptogens for stress and immune support, a probiotic blend for gut health, and B-complex vitamins and vitamin D in their proper biological forms (this is key for vitamins to actually be effective). 

The easy guidance of the quiz and the convenience of the daily packs is fantastic, reducing overwhelm and those clunky pill bottles! But what impressed me most about Care/of is their high quality standards. It’s my mission to provide truthful guidance, so I will be the first to say that both the food and supplement industries rarely harbor integrity. Yet Care/of puts quality front and center. 

Good supplements should be made from wholesome ingredients, made in the proper forms most readily used by the body (like vitamin B12 as methylcobalamin rather than cyanocobalamin), and appropriately matched to serve specific health conditions. Care/of does just that.

Aside from awesome nutritional qualities, the daily vitamin packs are now made with plant-based, compostable film. I value this sustainability as part of a truly holistic approach to wellbeing.

## Care/of's protein option

My recommendations also included protein powder, which you can easily customize based on protein type and flavor preference. Care/of doesn’t use any strange fillers or artificial sweeteners, a unique aspect of their quality I haven’t seen in most powders on the market. You can choose between high quality whey or plant protein. 

I was impressed by Care/of’s combo of pea + pumpkin seed + hemp proteins used in their plant protein, a nutritionally balanced combo unique on the market. So I opted to try this in an unflavored version for versatility in recipes I develop. I love this flexibility of choice!

![victoria protein](//images.ctfassets.net/t9x0u6p47op0/Wric1qSfoemFZi8QkuHtt/f29fce8d64d616ecce86c7d007a9ea99/victoria_protein.jpeg)

All of the supplements were also really affordable. Care/of supplements are well within comparable price ranges but are higher quality than most of the other “affordable” brands on the market.

In short, Care/of is a supplement brand that I can trust both for myself and for my clients. That’s a big deal for me as a registered dietitian with a high standard for integrity and practicality for health and wellbeing. It’s my new gold standard, and a must-have partner for myself and my practice.

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primary-cta: Take the quiz
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## Try it out for yourself

Want to try Care/of for yourself? [Take the quiz](https://takecareof.com/survey/new) and get your personalized recommendations. Use my code WONDERFULLYMADE to get 50% off your first order!

My review of Care/of's personalized supplement recommendations for 2021. 

Personalized Vitamins for 2021: A Dietitian's Review

## What is the [sidekick pack](https://takecareof.com/p/immunity-vitamin-pack)? 

With shorter days and cooler temps ahead, make sure you’re getting the right nutrients to support your immune system, AKA your first line of defense. We could all use a little help, so this winter we designed the Sidekick, a convenient daily vitamin pack with all the essentials to support immunity — all for less than $2 a day. Plus, all our products are made with top notch ingredients, sourced sustainably from the places around the world where they grow best

 
<a href="https://takecareof.com/p/immunity-vitamin-pack"><img src="//images.ctfassets.net/t9x0u6p47op0/7znLW3zzuEg6GyIcgyYKO8/e7520c138bad086a0b7ecb3ef7ba9468/cta_letsgo.png" alt="article cta lets go" style="display: block; margin: auto; width: 16em"></a>

## What's in the pack?

![img vitaminc hero](//images.ctfassets.net/t9x0u6p47op0/2WqZMJZaiIIewYuIgqU8Io/2d6522c7bc2b0e5ebafd5827eddbffbf/img_vitaminc_hero.jpg)

### Vitamin C

A powerful antioxidant, Vitamin C is consumed through a diet rich in raw fruits and vegetables like oranges and broccoli. If your diet is a little less colorful in winter, a Vitamin C supplement can help ensure you’re getting the daily recommended amount.

![Product Hero Elderberry - 8925 copy](//images.ctfassets.net/t9x0u6p47op0/4oK6anCR5uaW4GCkaeq0wg/447491b6c94d7dc31f8263781230bf95/Product_Hero_Elderberry_-_8925_copy.jpg)

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primary-cta: Take the quiz
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### Elderberry 

Elderberry has been used traditionally for centuries in Europe, and recent research suggests it can help maintain a healthy immune system. We use a special extraction method to keep the berry as intact as possible, because we think nature did a pretty great job already.

![Probiotic hero](//images.ctfassets.net/t9x0u6p47op0/6sLyGsWzzqsw4Wki268gSw/24b65063406bf782aee1a6d7704592aa/img_probiotic_hero.jpg)

### Probiotic Blend

Our probiotic blend is made up of two highly studied strains of “good bacteria” called L. acidophilus and B. lactis (say those five times fast). Growing research links GI health and immune health in particular, so we’re doing everything we can to support a happy gut.

![Garlic hero](//images.ctfassets.net/t9x0u6p47op0/3q0a2lAJ8AOuAeqwMYMEw2/003105e7ffb4c5903ac84a75c2b0ca6c/img_garlic_hero.jpg)

### Garlic

Garlic (yes, the kind you put on fries) has long been used in traditional medicine for centuries — it was even found in King Tutankhamun's tomb. Research shows its strong antioxidant properties help support the immune system.

![img zinc hero](//images.ctfassets.net/t9x0u6p47op0/1tZWYKurBO8iaGCWwyCCeY/2bdef172af1ed9f1be7b9050525167e8/img_zinc_hero.jpg)

### Zinc

Zinc is an essential mineral for all sorts of different functions in the body, especially for the immune system. It’s most commonly found in foods like beef, lamb, and oysters, so people who don’t eat a lot of meat or seafood may want to consider supplementation.

## How it works

Head [here](https://takecareof.com/p/immunity-vitamin-pack) to get the Sidekick pack for less than $2 a day. Enter the code TAKE25 at checkout for 25% off your first month.

With shorter days and cooler temps ahead, make sure you’re getting the right nutrients to support your immune system.

Five Supplements to Fortify Your Immune System This Winter

Five supplements to fortify your immune system this winter

## What is maca? 

You’ve probably seen tubs of maca powder in the health section of your grocery store, but maybe labels printed with things like ‘Max Strength’ or ‘Pure & Potent’ have left you feeling a bit apprehensive about maca as a supplement. 

Maca is a tuber plant native to the Peruvian Andes, and though it’s recently become one of the most popular supplements in the U.S., Maca flour has actually been consumed by local populations for thousands of years.

It’s a member of the Brassica family, which includes other healthy powerhouses like broccoli, cauliflower, and cabbage. 

### What’s the difference between maca root and maca powder?

Maca root is the part of the plant that’s underground, and it’s similar in shape and size to a turnip. Maca leaves are edible, but the root is what’s been used traditionally to boost health. Many Peruvians add maca root to soups, stews, and oatmeal, which adds an earthy taste to traditional dishes and an extra dose of nutrients. 

Maca in its powdered form, which can be either raw or gelatinized, is most common in the U.S. With raw maca, the roots are dried and then ground into a powder. 

For gelatinized maca powder, the roots are boiled and then pressurized, which creates a maca powder with significantly less starch.

Maca powder is a great option for those just starting to explore maca’s benefits, since it keeps longer than maca root and is easier to add to smoothies, stews, or even salad dressings.

### Red maca, yellow maca, black maca: which should you choose?

Yes, there are actually three different maca color variations, and each have slightly different health benefits. If you’re wondering what kind color family your maca belongs to, here’s the general breakdown: “yellow” maca varies from white to yellow, “black” maca from light to dark grey, and “red” maca from light pink to dark purple. 

So, what’s the difference? Yellow maca is a well known kind of maca, but some superfood enthusiasts value red and black maca more because they can have a milder taste.

Between red and black maca, red maca is slightly sweeter and has a milder flavor than black maca. [One study](https://www.ncbi.nlm.nih.gov/pubmed/27548190) that compared the effects of black and red maca across 175 participants also showed that red maca helped boost energy and mood more than black maca. 

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## What are the health benefits of maca for men?

While research maca’s sexual health benefits for men is still emerging, promising studies have shown that maca can have a positive effect on both [fertility](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4569766/) and [libido](https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1439-0272.2008.00892.x?referrer_access_token=N2662QZLcovrPts982_ru4ta6bR2k8jH0KrdpFOxC670-K0WNlezLMQajrphlA_p8UgdvuVx3CmU3NQfJdjl1zJxr6Iwov2tDf9F_rZTyCV4AG0EFqlLBXYDcQqOiVahnBtbNK05zaD7wh5-VoMcXVzczKDJsYIQzeFwrYmmFAg%3D) in men. *

Check out our [article on the best vitamins and supplements for men](https://takecareof.com/articles/best-vitamins-supplements-for-men), if you're looking for further guidance.

### Maca and male fertility 

Several studies have shown that [maca can help with healthy sperm production](https://www.maturitas.org/article/S0378-5122(16)30175-X/fulltext) by supporting higher sperm counts and healthier sperm overall. For this reason, incorporating maca into a daily routine may be helpful for couples who are trying to conceive and want to support fertility.* 

### Maca and male libido 

There is more evidence to support the connection between maca root and fertility than the connection between maca and libido. Part of this could be because measuring changes in libido is slightly more difficult, since it’s a subjective measurement that’s tied to how participants report feeling, which can be much harder to record accurately than observable measurements. 

### Maca and sexual wellness

There is no conclusive evidence that maca boosts sexual wellness in humans. That said, low energy and mood can affect sexual performance, so supplementing with maca as a way to support energy and overall mood may be helpful. 

## How can maca benefit women? 

While many men supplement with maca for its sexual health benefits, maca can also support women’s health, particularly women who are looking to help support healthy hormone levels, or women who are going through menopause. Maca can also help [support better calcium absorption](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614596/), which is particularly important for women, who are at greater risk for low calcium stores as they get older. Here’s a closer look at how maca can help women in particular - and make sure to take a look at [our guide to vitamins and supplements for women in their 30s, 40s, and 50s](https://takecareof.com/articles/best-vitamins-women-30s-40s-50s). 

### Does maca increase estrogen levels? 

Unlike soy, which is a plant-based estrogen, maca doesn’t directly elevate estrogen levels. [But, because of its adatopgenic properies maca does work to help balance hormones and support overall reproductive health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614596/).* For example, during menopause a woman's hormones tend to fluctuate, adding an adaptogen like maca may help to support the imbalance.

### Maca and menopause 

Since maca can help balance hormone levels, some women use maca to [helps support PMS symptoms](https://www.ncbi.nlm.nih.gov/pubmed/18784609) like hot flashes, mood swings, night sweats, and trouble sleeping. 

### Can maca make you gain weight? 

Some women have noticed slight weight when they start taking maca, though it’s likely only indirectly related to the maca itself.

Maca can help support health muscle function. Since muscle is heavier than fat, putting on more muscle can lead to weight gain, even if it’s a healthy gain. 

Like all supplements, maca works best as part of an overall health routine that includes a varied, fresh diet, and exercise. 

## What kind of maca should I take? 

With so many options and differences in quality and sourcing, the maca market can be overwhelming. That’s why we made our[ single-ingredient maca powder](https://takecareof.com/products/maca_1) from the maca we could find, sourced from high in the Peruvian Andes. Plus, it comes in single-serving packets that are easy to add to smoothies and soups. 

## What’s the right dosage when it comes to maca? 

Unfortunately there’s no perfect answer to this question. The typical maca powder dosage in studies ranges from 1.5 to 5 grams, so 3 grams is a safe bet for the average adult. 

Since a lot of maca powders on the market are sold in bulk containers, if you accidentally scoop too much into a smoothie or mix, don’t worry. There’s no research to show that higher doses of maca are dangerous, although some people can feel jittery from maca, similar to the feeling you get after you have one too many cups of coffee. 

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## Does maca have side effects? 

While maca has no documented interactions with medication, it’s always best to check with your doctor before you add a new supplement to your routine. 

If you’re pregnant or breastfeeding, you should check with your doctor about any supplements to make sure they’re safe for your baby. 

## When should I take maca? 

Since maca can help with energy levels, we recommend taking it in the morning to start your day off with a little extra boost. You can work it into your daily routine by adding it to breakfast smoothies or morning coffee. Ready to give it a try? Take a peek at our [maca packets](http://takecareof.com/products/maca), designed specifically for easy, seamless mixing.

Curious to learn how the powerful adaptogenic herb maca can help assist you with your health goals? 

The Benefits of Adaptogenic Powerhouse Maca

A Guide to the Benefits of Maca: The Energy Root

Vitamin D plays a few very important roles in the body — it supports bone health, cardiovascular function, and the immune system. According to a 2011 study, over 70% of Americans get less than the daily recommended amount of vitamin D. We’ve worked with doctors, researchers, and experts in traditional medicine to help you figure out if you’re likely getting enough and what to do if you need more.

## What’s the deal with D?
Vitamin D plays an important role in the body. We need it to absorb minerals like calcium and phosphorus, which support for bone health. Clinical research has shown that it promotes cardiovascular function and long term heart health. It has also been linked to immune system support. It’s essential for your long term health to get enough each day: the NIH recommends 600 IUs for adults daily.

## Why people don’t get enough
While some vitamin D is present in some foods like fatty fish, beef liver, and egg yolks, the best source of vitamin D is direct sunlight. Our bodies actually produce vitamin D through UV exposure to our skin (cool, right?). However, many people don’t get enough exposure to direct sunlight as they would need to meet their needs. 

If you’re not sure that you’re getting enough vitamin D through your diet, our quiz makes it easy to find out. Answer a few questions about your diet and lifestyle, and we’ll recommend the vitamins you need.

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## How to you know if you’re getting enough
The body produces vitamin D from sun exposure, so a number of factors impact the ability to get necessary levels. Regional factors are a big one: cloud cover, weather patterns, smog, and the angle with which sunlight hits the earth all can impact sun exposure. It can be hard for people that live in northern cities to get enough too, especially from November to March.

Don’t worry if you’re not positive — we’ve got an easy quiz that can help you figure out if you’re getting enough sun exposure. Tell us where you live and how much time you spend outside, and we’ll recommend the right vitamins for you.

## What to look for in a supplement
If you’re not getting enough vitamin D through your daily life, supplementation is a great way to fill in the gaps. Look for a supplement made with vitamin D3, the form that the body produces naturally and absorbs best. Vitamins fermented with probiotics also help with absorption — and are easier on the digestive system, too. Our vitamin D3 is fermented with probiotics, yeast, and organic foods — plus we’ll deliver it to you in convenient daily packs, so you always know you’re getting the recommended amount each day. We can also recommend any other vitamins you might not know you’re missing. Take our quiz to see what vitamins and supplements will fill in the gaps for you.

While vitamin D deficiency is rare, studies show that over 70% of Americans don't get the recommended amount each day. Here's how to find out if you need it.

Do you get enough vitamin D?

Are you getting enough Vitamin D? (77% of Americans aren't)

When it comes to health and wellness, the skeletal system is truly an unsung hero. All too often, bone health doesn’t receive the attention it deserves until later in people’s lives — often after the opportunity to support long-term bone health has passed. 

Your bones give your body shape, produce red blood cells, store crucial minerals, protect vital organs, and enable the movement of work and play. Over the course of your life, your body will constantly break down and regenerate your bone tissue. Understanding and supporting this process is important for maintaining a high quality of life as you age. 
 

## Dietary [calcium](https://takecareof.com/products/bone-triad): the foundation for lifelong wellness 
As you probably know, calcium makes up a significant portion of your bones and teeth. Calcium is actually the most abundant mineral in the body, and well-known for its importance to bone health. Adequate calcium intake is the most important factor in building a strong skeletal system. Among its bone-supporting function, calcium also aids in muscle contraction, blood clotting, and signaling between cells. 

A tall, calcium-packed glass of milk is iconic for its bone benefits. In addition to dairy, leafy greens, like kale and spinach, are other reliable sources of calcium. Soy beans and broccoli also contain significant amounts.

Not eating these foods too often? Fortunately, many cereals, breads and juices are fortified with calcium. Additionally, calcium supplements can also increase your intake and help avoid a potential deficiency. 

By paying attention to calcium intake in your 20s, you can get a head start building up calcium reserves that your body will utilize well into the future. 

## Osteoporosis: start early to avoid this serious condition
Before reaching peak bone mass around age 30, most healthy people build more bone tissue than they break down. *Osteoblasts* and *osteocytes* are the cell types that synthesize bone, while *osteoclasts* break down bone. *Bone resorption* is the process by which osteoclasts break down bone tissue to release the mineral contents into the bloodstream. 

Your bone production naturally begins to slow down around age 30, which can cause an overall loss of bone mass for some people. 

Building the foundation for bone health early in life — while you can still build its strength — is an investment in your longevity and quality of life. Regular exercise is another positive step towards improving your bone density and reducing your risk of osteoporosis. 

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primary-cta: Take the quiz
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## Factors that influence calcium intake and bone density
For most people, calcium intake will be the most important factor in managing bone health. However, other factors should be taken into consideration: gender, age, ethnicity, and family history all influence your unique needs. 

Certain medical conditions and medications will influence your body’s ability to utilize calcium properly. Eating disorders and digestive conditions also decrease the body’s ability absorb calcium. The prolonged use of corticosteroids, acid suppressors, and several anti-seizure medications are also thought to affect bone density negatively. 

Sudden changes or imbalances in hormone production can increase the risk of osteoporosis. It is widely known that menopause decreases bone density, as the body’s production of estrogen diminishes. Similarly, men with low testosterone levels may experience a decrease in bone density. Similarly, an imbalance of thyroid hormones can also lead to bone loss. 

Of course, there are the usual culprits as well: heavy alcohol use, smoking, and excessive caffeine consumption all interfere with calcium intake, and thus, bone health.

## The top 4 vitamins and supplements for supporting bone density and health

### 1. Calcium: the building block of bone health
 It is recommended that women consume 1,000-1,200 mg of calcium per day through a combination of food and, if needed, supplements. Pro tip: take half of your daily calcium dosage at a time, since calcium supplements may cause digestive upset. 

There are many studies supporting the importance of adequate daily calcium intake to support bone health. In a [1997 study](http://www.nejm.org/doi/full/10.1056/NEJM199709043371003), 318 volunteers over the age of 65 participated in a double-blind, placebo-controlled study. This three-year study found that the group receiving calcium and vitamin D maintained healthy bones.

Though proper intake of calcium is essential, its dosage does have an Upper Limit (UL). Going past this limit can cause discomfort such as constipation or complications including kidney stones. For adults ages 19 to 50 years old, the [UL for calcium](https://ods.od.nih.gov/factsheets/Calcium-Consumer/) intake is 2,500 mg, and for those 51 and over, the UL is 2,000 mg. 

[Dr. Jeffrey Gladd](https://gladdmd.com/dr-gladd/bio/), an integrative physician, says, “Remember that when you read about calcium totals it almost always refers to food sources plus supplementation. Spend some time with a food/calcium amount list and estimate your average daily calcium intake from foods in order to better dial in your ideal supplement dosage.”

### 2. [Vitamin D](https://takecareof.com/products/vitamin-d-1000): Calcium’s trusted companion
Vitamin D plays a crucial role in bone health — think of it as the Gayle to calcium’s Oprah. Emerging science has shown that vitamin D allows calcium to be sufficiently absorbed in the gut and used by the body. 

In addition to supporting the absorption of calcium, vitamin D also aids in bone growth and remodeling. 

A [2010 study](https://www.ncbi.nlm.nih.gov/pubmed/20068257) showed that the combination of vitamin D and calcium did effectively support bone health. 

Vitamin D does not occur naturally in many foods. The best source of vitamin D is through direct sun exposure during the brightest part of the day. Of course, not everyone is fortunate enough to reside in a region where this is possible year round. For this reason, supplementation is often recommended. The recommended dose range for ages 9 through 70 is between 600 and 4,000 IU per day. 

Dr. Gladd adds: “Since there are so many variables involved in a person’s ability to make and use vitamin D, it is best to have your blood levels measured seasonally to make sure you are in the ranges that are optimal for bone and overall health 365 days a year. Ask your doctor for a 25-hydroxyvitamin D level regularly, or most states now allow you to order your own blood testing to monitor this, aiming for a normal level.”

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primary-cta: Take the quiz
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### 3. [Magnesium](https://takecareof.com/products/magnesium-small): the unsung hero
Magnesium, an essential mineral for the overall health of the body, aids the body in regulating calcium levels. Approximately 50-60% of the body’s magnesium is stored in the skeletal system. Due to its importance to the skeletal system, both structurally and functionally, it cannot be left out of any discussion of bone health.

Like vitamin D, magnesium supports calcium’s functions. Specifically, it is active in the transport of calcium across cell membranes. Additionally, it supports the [structural development](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/) of new bone tissue. 

Magnesium is plentiful in nuts, leafy green vegetables, and beans. If you aren’t regularly eating these foods, consider a magnesium supplement, especially if you consume alcohol or caffeine, which both deplete magnesium levels in the body. 

### 4. [Vitamin K2](https://takecareof.com/products/vitamin-k2): a key marker of bone health 
Vitamin K exists in two forms: vitamin K1 (phylliquinone) and vitamin K2 (menaquinone). Vitamin K2 supports the cardiovascular system. It also acts as a coenzyme for proteins required in bone metabolism.

These findings were expanded upon in a [2013 study](https://www.ncbi.nlm.nih.gov/pubmed/23525894) that showed vitamin K2 supplements may support bone health in postmenopausal women. 
 

## Conclusion 
Building and maintaining healthy bones is important regardless of your age or gender. It is never too early to prepare for the inevitable decrease in bone density that accompanies aging. Many factors influence your bone health, but one important aspect to focus on is getting the vitamins and minerals your body needs to feel strong at every age. 

Because your bones are made up of calcium, calcium is of the utmost importance in your health routine. Recent studies show that consuming vitamin D alongside magnesium and vitamin K2, in addition to calcium, is the ticket for healthy bones. If you decide to supplement, make sure the doses, particularly of calcium and vitamin D, don’t go overboard. 

To determine if supplementation is necessary based on your lifestyle and other risk factors, you can take an [online lifestyle assessment](https://takecareof.com/p/start-the-quiz). Feel the difference in your bones.

Calcium is an essential component to healthy bones and the earlier you start taking it, the better. Build up your reserves today to prevent osteoporosis.

A single white calcium tablet lays on a pink background. It is arranged near a petri dish, and a piece of sea coral. 

The 4 Best Vitamins And Supplements For Bone Health

Calcium and Vitamin D: the backbones of bone health

Taking vitamins and supplements is a great way to boost your nutrition at any age. But choosing the right supplements is often overwhelming--there are a lot of options out there. Among the many options, each can play a number of roles in the body and touts various health benefits. Depending on your diet, lifestyle, routine and life stage, some supplements will hold distinct advantages over others.

To quickly give you a lay of the land: there are 13 vitamins and 16 minerals that are necessary for the body to function optimally. In addition, there are [other sources of nutritional and health support](https://examine.com/supplements/essential-vitamin-or-mineral/) with potential benefits, like fish oil or herbal supplements.

Women in their 30s, 40s, or 50s have very different biological needs, and often have unique goals related to their health, as well. We understand that choosing the most appropriate vitamins and supplements can be a daunting decision, so we’ve done the research to break down which vitamins and supplements are priorities at the various stages of life. 
 
[![article pack CTA womenscare](//images.ctfassets.net/t9x0u6p47op0/74PRDQrXjcVD74KbPowS3m/00e6cb7c37dfaa8fe2a206fcf5ac0193/article_pack_CTA_womenscare.png)](https://takecareof.com/p/best-essential-women-vitamins)

## The best vitamins and supplements for women in their 30s 

### 1. Folic acid(also known as folate or vitamin B9)

Biologically speaking, women in their 30s are considered to be in their childbearing years. Whether you are planning to get pregnant or not, taking folic acid during these years helps maintain health. Folic acid, also referred to as folate or vitamin B9, supports brain health and cell reproduction, enhances verbal fluency and memory, and is believed to enhance one’s mood.

Folic acid is especially important for women who are thinking about having children and for women who are pregnant, and thus is a key ingredient in prenatal vitamins. In fact, while most people think of prenatal vitamins as something to take once you’re already pregnant, it may be more beneficial to start taking them before becoming pregnant. When taken up to 6 months before pregnancy and throughout, prenatal vitamins can help reduce the risk of having a child with birth defects of the brain or spinal cord.

### 2. [Iron](https://takecareof.com/products/iron_3)

Iron is an important supplement for women in their 30s. Iron deficiency can arise in women who don’t consume a lot of meat, athletes, pregnant women, and women with moderate to heavy menstrual cycles.

Taking an iron supplement can support your health, but be careful not to over-supplement with iron. Taking too much iron can cause vomiting, abdominal pain, and other symptoms. Iron overdose can be especially dangerous for kids, so if you are taking iron supplements, take care to ensure that they’re out of the reach of children.

Dr. Jeff Gladd, an integrative physician, has commented about the importance of monitoring iron levels, “It is always best to work with your doctor to determine your iron needs. Having a percent saturation of iron and ferritin level done via blood work will help you know whether iron supplementation or your current dosing is right for you.”

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### 3. Antioxidants: [Vitamin C](https://takecareof.com/products/vitamin-c_1) and Vitamin E

Vitamin C and vitamin E are powerful antioxidants and support healthy skin from the inside out. 

Vitamin C helps support the immune system and supports the creation of collagen, which supports skin’s youthful, soft, and elastic appearance. Due to their antioxidant properties, vitamins C and E may even help maintain skin health over time. Many people even apply vitamin E oil topically to skin injuries to help prevent scars or speed up the healing process. 

## The best vitamins and supplements for women in their 40s

### 1. [Fish oil](https://takecareof.com/products/fish-oil_1)

Women in their 40s generally have a unique set of nutritional needs. Women at this stage are preparing to enter peri-menopause, the stage that precedes menopause, and may start to experience hot flashes. Fish oil, which contains healthy omega-3 fatty acids, is a great supplement to [support overall health](https://www.ncbi.nlm.nih.gov/pubmed/19034052) during this time. It also supports heart and brain health, both of which are essential for maintaining well-being beyond the 30s.

Dr. Gladd advises that not all fish oils are equal. “When looking for fish oil, be sure to opt for wild-caught fish sources and versions tested to be free of mercury and other toxic components.”

### 2. [Vitamin B-Complex](https://takecareof.com/products/b-complex_3)

A vitamin B-complex is made up of 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. These B vitamins work together and individually to support mood, digestion, [sleep health](http://lpi.oregonstate.edu/mic/vitamins/vitamin-B12), and likely a welcome boost of energy since they help convert food into fuel. They also [support the cardiovascular system](http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/niacin/art-20046208) and can help maintain nail, hair, and skin health. 

## The best vitamins and supplements for women in their 50s 

Vitamins and supplements can help support health through menopause. For women in their 50s, menopause is often a significant change that affects the body. High priority supplements for women in their 50s include vitamin D, calcium, turmeric, and omega-3 fatty acids.

### 1. [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2) and [Calcium](https://takecareof.com/products/bone-triad_2)

Vitamin D is an especially important vitamin for women in their 50s. By helping the body absorb calcium from food, vitamin D helps promote bone health. [Taking vitamin D in conjunction with calcium can help support and maintain healthy bones](http://link.springer.com/article/10.1007%2Fs00198-012-2224-2).

### 2. Black Cohosh

It can be stressful to try and determine which supplements are helpful during menopause that won’t cause side effects or affect your health negatively. Black Cohosh is often a recommended supplement because it may offer benefits such as [supporting healthy aging and hormone support](http://examine.com/supplements/Black+Cohosh/).

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### 3. [Turmeric](https://takecareof.com/products/turmeric_1)

Turmeric is another great supplement for women in their 50s. Turmeric supplements are made from turmeric root, a plant grown in India and other regions. Turmeric is a yellow spice commonly used in Indian food, like curries, and has been used in traditional Indian medicine for centuries. It is a [powerful antioxidant ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/) that has been shown to [support joint health](https://www.ncbi.nlm.nih.gov/pubmed/24853120) and [likely supports brain health](https://www.ncbi.nlm.nih.gov/pubmed/25046624).

## Nutritional supplements support a healthy lifestyle 
Nutritional supplementation, along with certain herbal products, can be an integral part of your health regimen. However, to be truly healthy as you age, it’s important to maintain the traditional pillars of wellness: a balanced diet, regular exercise, and adequate sleep. 

Whatever your age, it is important to pay attention your body’s needs as they evolve, and to understand the unique factors influencing your health. If you do decide to take supplements to help achieve your health goals, select those made from the highest quality ingredients possible. 
 

[![article pack CTA womenscare](//images.ctfassets.net/t9x0u6p47op0/74PRDQrXjcVD74KbPowS3m/00e6cb7c37dfaa8fe2a206fcf5ac0193/article_pack_CTA_womenscare.png)](https://takecareof.com/p/best-essential-women-vitamins)

Women's health needs evolve over time, and your nutritional profile is as unique as you are. Learn the simple way to choose the right supplements for your age.

Learn what vitamins and supplements a woman should take as she enteres her 30s, 40s and 50s.

The Best Vitamins for Women in Their 30s, 40s, 50s

Feel your best at every age: the best vitamins for women in their 30s, 40s, and 50s

# How Much Vitamin D Should I Take? 
Vitamin D is essential for bone health and many of us simply don’t get enough of it. In fact, according to the US National Center for Health Statistics, over 70% of Americans get less than the daily recommended amount of vitamin D. While you can get vitamin D from your diet (think sardines, egg yolks, and cheese), the best source of vitamin D is from direct sunlight. 

However, many people don’t get enough exposure to direct sunlight as they would need to meet their vitamin D needs. Regional factors like cloud cover patterns, smog, and the angle of the sun when it hits the earth can all impact how much sunlight exposure you are getting each day. In cities north of 37 degrees latitude (imagine a line drawn between San Francisco and Richmond, VA), it’s hard for people to produce enough vitamin D from sun exposure, especially between the months of November and March.

So how much do you need? The FDA recommends between 400 and 800 IU per day for children and adults through either your diet, exposure to the sun or supplementation.

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## What is vitamin D?
Vitamin D is an essential nutrient and a fat-soluble vitamin. Best known for its role in supporting strong and healthy bones by helping to regulate calcium metabolism in your body, Vitamin D is also well researched for immune health. You can get Vitamin D through your diet in foods like sardines or salmon, egg yolks, cheese, and fortified milk. More commonly however, your body synthesizes vitamin D through moderate exposure to sunlight. If you don't get a lot of direct sun (e.g. exposed skin without sunscreen for at least 15 minutes daily), or if your diet is low in foods containing vitamin D, supplementing may be a good option.

Bone health: Most of us don’t start thinking about bone health unless we have a reason to, but strong joints and bones are essential at every stage of life. From before we’re even born to our older years, vitamin D plays a role in your evolving bone health. In utero, vitamin D helps support bone structure and tooth enamel development which is why it’s often found in prenatal supplements. As children and adults, vitamin D is necessary for calcium and phosphorus absorption, both major components of bone health.

Immune health: Vitamin D plays a critical role in supporting a healthy immune system and is one of the most well researched vitamins for immune health. Several placebo-controlled studies have shown that vitamin D can regulate the growth and function of immune cells, which are responsible for strengthening our bodies’ natural defense system. More specifically, vitamin D helps keep our immune system healthy by activating our T cells. T cells (AKA lymphocytes) form part of our adaptive immune system, constantly teaching it to recognize and react to antigen intruders. When T cells are exposed to an antigen (like foreign bacteria), they search for vitamin D to activate their immune response process. 

## What are the common signs of vitamin D deficiency?
How do you know if you might be deficient in vitamin D? The best way is to take a blood test and most doctors include Vitamin D screening as part of routine bloodwork You can request yourdoctor to give you a 25-hydroxy vitamin D test (AKA 25(OH)D test), or you can get a home kit to test your vitamin D levels at home. If you don’t get a lot of sun exposure, or don’t eat a lot of D-fortified foods or fish, you may want to consider taking a supplementThe signs of vitamin D insufficiency are often hard to see. Some may experience 
- Bone loss or pain
- Joint pain
- Muscle pain or cramping
- Fatigue
- Gradual mood changes

These signs and symptoms are not specific to a vitamin D deficiency so if you’re experiencing any of them, make sure to talk to your doctors. Additionally, there are also several factors that may increase the likelihood of a vitamin D deficiency, like age, mobility, obesity, and certain diseases. If you’re at a higher risk for deficiency check with your doctor to get your levels tested.

## How much vitamin D should I take each day?
You should speak with your doctor to determine the exact dose that is appropriate for you. Vitamin D used to be dosed in “international units” (i.e. IUs), but the FDA has updated their unit of measure to mcg. However, you may see both units of measure on labels. That National Academy of Medicine (the ones that make the Dietary Reference Intakes) recommend 15mcg (600 IU) of vitamin D for children and adults. The recommended dietary allowance may be higher if you are over the age of 70 (20 mcg). If you are deficient in Vitamin D, your doctor will likely recommend that you take a higher dose daily. 

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### How much vitamin D should I take if I'm deficient
The severity of your vitamin D deficiency will determine how much vitamin D you need to take. Therefore, you will need to check your blood levels and talk with your doctor about how much vitamin D you should supplement with for your specific needs. For severe deficiencies, doctors will often order a prescriptiondose of vitamin D of 1250mcg (50,000 IU) to be taken once a week for several weeks For less severe or moderate deficiencies, physicians will often recommend consistent supplementation for 2–3 months at a predetermined dose. 

## When should I take vitamin D?
There are no golden rules for when to take vitamin D supplements. However, there may be certain times that are better than others. There is some evidence that suggests vitamin D will be best absorbed when you take it with a meal that includes healthy fats (think avocados, fatty fish, and nuts) since vitamin D is a fat soluble vitamin.

Ultimately however, you should take vitamin D at a time of day when it is easiest for you to remember to take it. Many people prefer to take vitamins with breakfast as part of their morning routine to help them build a consistent habit.

## How to pick a vitamin D supplement?
When choosing a vitamin D supplement, look for a high quality product with transparent labeling so you know what you’re getting and where it comes from. 

Vitamin D2 vs D3: There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). We suggest supplementing with vitamin D3, a naturally occurring and more bioavailable form of vitamin D, which means it will be easier for your body to digest and absorb.

Consider the source: Natural supplement forms of vitamin D3 come from two sources. Vegetarian D3 is most commonly derived from sheep lanolin and vegan D3 can be derived from algae. Both are effective sources so consider your own preference and sustainability practices when deciding between the two.

Vitamin D deficiency is a serious condition that affects millions of Americans. Learn how to properly supplement your intake of this essential vitamin.

Stop wondering if you are getting enough vitamin D. Follow these simple steps to avoid vitamin D deficiency

Are You Getting Enough Vitamin D? Signs and Symptoms of Deficiency

Dial up your vitamin D: how to get enough all year long

For decades, the conventional wisdom suggested taking a daily multivitamin as a simple way to meet all of the body’s needs for essential vitamins and minerals. As recently as 2006, it was estimated that [39% of all American adults take a multivitamin supplement](http://www.cnn.com/2011/HEALTH/04/13/supplements.dietary/), making them the most popular type of dietary supplement in the US. However, there is still a lot of debate about how helpful multivitamins actually are. 

Although scientists recognize that vitamins are useful when properly taken, there is disagreement on the appropriate circumstances and dosaging necessary to achieve benefits. With some studies showing that too much of certain vitamins can actually be harmful, it’s worth re-examining the question of whether you should take a multivitamin.

## The origin of multivitamins: a brief history

Multivitamins first became available in the early 1940s. The early formulas were designed to fight diseases caused by serious nutritional deficiencies – diseases like scurvy, which is caused by vitamin C deficiency, and rickets, which is caused by a deficiency of vitamin D. Since then, years of research have investigated whether the increased nutrient intake from a multivitamin can actually improve health or prevent chronic disease.

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## Diet only goes so far in delivering your necessary nutrients

People who eat a healthy and varied diet, including plenty of fruits, vegetables, healthy fats, and proteins, should get most of the essential nutrients they need. If you fall into this category, you may not benefit from a multivitamin. However, the reality is that many Americans don’t have an ideal diet, which is reflected in the prevalence of some specific deficiencies. 

A [2011 study](https://www.ncbi.nlm.nih.gov/pubmed/21865568) showed that over 70% of Americans do not get recommended levels of vitamin D, and over 60% do not get recommended levels of vitamin E. The same study also noted many Americans fail to consume sufficient amounts of vitamin A, vitamin C, calcium, and magnesium. 

Specific populations may benefit from certain supplements because they are at higher risk of a particular deficiency, or because their requirements for a particular micronutrient are higher than average. 

For example, women who may become pregnant are advised to take folate because it reduces the risk of specific birth defects. Older populations may be prone to vitamin B12 deficiency because the ability to absorb it from food diminishes with age. Certain gastrointestinal disorders, such as gluten sensitivity or celiac disease, may also inhibit nutrient absorption. 

These are all examples of highly specific dietary needs that may require vitamin or mineral supplementation in the absence of a well-balanced diet. However, this raises the question of whether a multivitamin is actually the best approach for addressing the highly unique nutritional needs of a specific individual.

## There’s no single standard for multivitamins

In the United States, there is no regulatory definition for multivitamins and minerals, so they may contain any combination of vitamins, minerals, herbs, metabolites, or amino acids. A [2007 study published in the American Journal of Clinical Nutrition](http://ajcn.nutrition.org/content/85/1/280S.full.pdf) found a wide range of variation in the contents of multivitamins. Their findings noted that multivtamins can actually pose the risk of excess intake of nutrients, particularly for vitamin A, zinc, and iron. 

With so many multivitamins available on the market, and few guidelines or regulations on what they contain, considerable research is required to understand what you are buying. Among the countless options, there are vast differences in the quality of ingredients, formulations, and production techniques. It is also difficult to compare nutritional content and understand how each would complement your particular diet and lifestyle. 

## Multivitamins: a one-size-fits-all approach 

Multivitamins are a one-size-fits-all approach to dietary supplementation, which means they are not precisely tailored to your specific needs. The right combination of nutrients for you might be very different for someone with a different age, sex, medical history, and lifestyle. The National Institute of Health recommends that [when choosing a multivitamin, people should try to find one tailored to their age, gender, and other characteristics](https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/).

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## Determining the vitamins and supplements that are right for you

Selecting individual vitamins and supplements to complement your diet is an even better way to tailor your vitamin regimen to your unique health needs. By thinking carefully about the nutrients your diet may be lacking, and considering lifestyle factors, you can likely determine if you are consuming too little of certain vitamins or minerals. 

Other important factors to consider when choosing vitamin and mineral supplements are your health history and health goals. For example you may want to boost your energy, focus on digestive health, or sleep better. 

There are specific vitamins and supplements that can help in these areas, but a multivitamin may not provide them in the necessary doses. Read on to learn two quick and easy ways to understand what vitamins and supplements are right for you.

## Multivitamins or personalized vitamin regimens can help you meet your nutrition needs

Following a healthy diet can provide a lot of the basic nutrition you need. For most people, especially those with an imperfect diet or special nutritional needs, a multivitamin may be a convenient way to prevent nutritional deficiencies and promote general health. However, the primary drawback of multivitamins is they don’t take your personal diet and lifestyle into account. 

If you are interested in a personalized strategy for your diet and lifestyle, consider consulting your physician, or taking an [online assessment](https://takecareof.com/p/start-the-quiz) to identify your specific nutritional needs.

Multivitamins are a one-size-fits-all approach that may not benefit everyone. Examine the science on whether this popular supplement fits your individual needs.

A hand holding a single vitamin supplement against a soft pink background

A closer look at the conventional wisdom on multivitamins | Care/of

Take a closer look at the conventional wisdom on multivitamins

Almost everyone has some experience with vitamins, even if the last ones you took were shaped like a cartoon family. However, with thousands of products on the market, the process of choosing the right vitamins and supplements can be overwhelming. The process is made even more complicated by contradicting information and misleading advertising. You know there is a way to improve your long-term health, but how can you make sure you are taking the right vitamins and supplements? 

The key is to know what essential vitamins and nutrients to look out for, to carefully assess your diet, and to consider how your lifestyle and long-term health goals come into play. Remember that vitamins and supplements are not meant to replace a healthy diet. Beyond nutrients, fresh fruits and vegetables provide antioxidants, phytochemicals, and fiber, all of which are important. 

## Know the vitamins and minerals your body needs
### The 13 essential vitamins
At the most basic level, vitamins are essential organic substances your body’s cells require to function, grow, develop and heal properly. (In this context, “organic” means they contain the element carbon.) There are [13 “essential vitamins”](http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm118079.htm): vitamins A, C, D, E, K, and the B vitamins, B6, B12, biotin, folate, niacin, pantothenic acid, riboflavin, and thiamine. A major deficiency in any one of these vitamins could lead to serious health problems.

### The 16 essential minerals 
In addition to the 13 essential vitamins your body needs, there are [16 essential minerals](http://www.health.harvard.edu/staying-healthy/listing_of_vitamins), all of which you might recognize from the periodic table. Unlike vitamins, minerals are “inorganic,” meaning they do not contain a carbon atom. 

Macrominerals are the minerals that your body needs in relatively large amounts; trace minerals are those that your body needs in small amounts. The essential macrominerals are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The trace minerals your body requires are iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium. 
 
[![Essential Vitamin Pack](//images.ctfassets.net/t9x0u6p47op0/5YHPaB4GV3AmpHV4ZowgEG/d38a2c98db46302f2752146a0e7ed8ef/Essential_Vitamin_Pack.png)](https://takecareof.com/p/essential-vitamin-pack)

### Other important nutrients 
Another nutrient to note is choline, which is widely understood to play a critical role in nerve and brain function. Meat, eggs and poultry are all excellent sources of choline. Strict vegetarians may want to consider taking a choline supplement.

Each of the essential vitamins and minerals plays a complex set of roles in the body. Magnesium, for example, is a vital element in over 300 biochemical reactions, ranging from protein synthesis to nerve function. It is not hard to imagine the broad potential for health symptoms to arise from a deficiency in this one mineral. 

In addition to vitamins and minerals, there are other nutrients that are backed by established research, including omega-3 fatty acids. Additionally, antioxidants such as CoQ-10, are gaining recognition for their essential role in the healthy function and immunity of the body’s cells. These examples represent opportunities to improve wellness beyond the basics of vitamin and mineral intake. 

## Carefully assess your diet based on widely-accepted nutritional guidance
The US Food and Drug Administration sets a Recommended Daily Intake (RDI) for the essential nutrients to help people manage their nutrition. 

The RDI is simply how much of each nutrient is needed each day for healthy adults. It is typically measured and listed using one of three different units: milligrams (mg), micrograms (mcg), or international units (IU). The nutrition labels on foods will list the nutrients they contain, as well as the percentage of your RDI for each particular nutrient.

This information is helpful to ensure that you are not consuming too much or too little of any nutrient in a given day.

One way to figure out what vitamins and supplements to take is to look carefully at the nutritional value of all the foods in your diet and see how close you come to the RDI recommended by the FDA for each essential vitamin and mineral. 

If you have a diet that’s particularly low or high in certain foods, you could be getting too much or too little of certain nutrients. For example, vitamin B12 is commonly found in non-vegetarian food sources, so if you’re a vegetarian, you may be getting less than the RDI of that vitamin. 

If the RDI represents the low end of the amount you need for a particular nutrient, then the UL (“Upper Limit”) represents the high end. It is only advisable to begin taking a supplement if you are confident that you are not presently meeting the RDI and unlikely to exceed the UL. 

In some cases, having too much of an essential vitamin or mineral can be as dangerous as having too little. For example, too much potassium can cause diarrhea, vomiting and an irregular heartbeat. This condition can arise from the overuse of potassium supplements, so be careful when considering any dietary supplements and always be mindful of the upper limits for vitamins and minerals. 

With some healthy nutrients, the FDA doesn’t issue clear directions on daily intake, but helpful guidance is available. For example, [the USDA recommends eating fish or seafood twice a week](https://www.choosemyplate.gov/ten-tips-eat-seafood), which may be difficult for some people. 

However, regular consumption of omega-3 fish oil capsules can provide much of the same benefit. There is also a great deal of emerging science supporting the potential benefits of herbal and antioxidant supplements, which have shown results in certain cases. 

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## Consider your lifestyle and health goals 
The RDI is a useful benchmark for the bare minimum of the essential nutrients an average person needs. However, this one-size-fits-all approach can still leave potential gaps in your nutrient intake. Depending on your health goals and lifestyle, the RDI may be lower than your actual needs. 

Factors like age, gender, fitness level, and geographic location can mean that a person needs more or less of a given nutrient. For example, women entering their 50s might be more in need of bone-strengthening vitamins to help protect against osteoporosis. Women thinking about getting pregnant, on the other hand, need more of a different set of vitamins, like folate and iron. 

You also may want to get more or less of certain vitamins depending on your specific short-term and long-term health goals. If you have trouble sleeping, or if you’re concerned about long-term heart health because of your family history, taking supplements could help. 

Even the most health-savvy individuals could benefit from a professional opinion or alternative perspective. Additionally, a brief online assessment could be a convenient way to receive recommendations tailored to your specific needs and goals. As scientific research into nutrition continues to progress, online resources are a valuable tool in navigating this important topic.

Still wondering what vitamins you should take? Try our simple approach to finding personalized vitamins and supplements for your unique health goals.

How to choose the right vitamins and supplements the simple way

What Vitamins and Supplements Should You Take: Take the Quiz

The simple way to know what vitamins and supplements to take

The shine of your hair, glow of your skin, and strength of your nails are all major indicators of overall health. Even if you have a clean bill of health and just want to look your very best, there are several supplements that can help. In many cases, supplements that help one aspect of your beauty will also provide carry-on benefits for the others as well. 

## Understand common nutrient deficiencies

First and foremost, to improve your hair, skin, and nails, you need to make sure you're getting adequate nutrients across the board, especially protein. Dr. Daniel J. Aires, a researcher and dermatologist at the University of Kansas Hospital in Kansas City weighed in on this in a [2016 New York Times article](https://www.nytimes.com/2016/10/21/well/eat/yes-foods-may-fight-acne.html), simply stating that “what you put in your mouth may be as important as what you put on your skin.” 

The best way to get all the vitamins and nutrients you need is through a sensible and varied diet. Unfortunately, we don’t all have the time to prepare nutritious meals or access to the quality food that we need in order to get all of our nutrients. Thinning hair, dry or thin skin, and soft or brittle nails are all potential symptoms of various deficiencies. If you are concerned, check with a medical professional to have your nutrient levels tested before deciding on a reparative course of action.

The most common deficiencies seen in the US are vitamin D, vitamin E, magnesium, vitamin A, calcium, and vitamin C deficiency. [Around half of all American adults don’t get enough of these important nutrients](http://www.ewg.org/research/how-much-is-too-much/appendix-b-vitamin-and-mineral-deficiencies-us) from their diet. Missing out on these nutrients, as well as the [essential fatty acids DHA and EPA](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/), can lead to common issues with hair, skin, and nails. Studies have shown that a supplement blend of [Omega 3 & 6 oils with antioxidants can benefit women with thinning hair](http://onlinelibrary.wiley.com/doi/10.1111/jocd.12127/full), as well as improve many skin conditions. 

## Supplements for youthful skin

### Vitamin C

Vitamin C is a powerful antioxidant and a great supplement for skin health. This powerful vitamin is necessary for the production of collagen, and has also been shown to [help the body maintain its natural collagen deposits](https://www.ncbi.nlm.nih.gov/pubmed/18505499) at optimal levels. 

In addition, vitamin C is a potent antioxidant that can protect the body from free radicals that cause signs of aging, such as wrinkles. In addition to citrus fruits, dark leafy greens and berries are also good sources of vitamin C. If you are concerned that you do not consume enough plant-based vitamin C, you may want to consider a supplement.

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### Astaxanthin

Astaxanthin (pronounced “as-ta-zan-thin”) has performed well in clinical trials conducted at Jichi Medical University in Japan, where it was shown to [reduce the appearance of wrinkles](https://www.ncbi.nlm.nih.gov/pubmed/18505499). According to a 2009 study published in the medical journal Experimental Dermatology, astaxanthin is also [effective in preventing the oxidative stress that contribute to wrinkles](https://www.ncbi.nlm.nih.gov/pubmed/18803658).

Astaxanthin is a very unique antioxidant that is known for giving many fish and shellfish a bright pink color. The purest form of this powerful antioxidant is derived from a very small algae. However, astaxanthin is also abundant in shrimp and salmon. Beyond improving the skin’s appearance, clinical studies suggest that astaxanthin supports general heart and brain health. Due to these key benefits, supplementing with astaxanthin is worth considering if you rarely consume seafood.

### Evening Primrose Oil

If you suffer from eczema or other forms of atopic dermatitis, it may be caused by a deficiency of gamma-linolenic acid (GLA), which is a form of omega-6 fatty acid. This plant features a distinct yellow flower, and has a long history of medicinal use among Native Americans. More recently, the oil derived from the seeds of evening primrose were found to contain high levels of GLA, which may explain why it can relieve the symptoms of skin conditions like eczema. 

[Evening primrose oil supplements are a natural alternative](https://www.ncbi.nlm.nih.gov/pubmed/19052401) to the long-term use of [corticosteroid creams or pills](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4228634/), which can have undesirable side effects. It is worth noting that the benefits of evening primrose oil may not appear for six to eight weeks.

### Collagen

Collagen is the primary structural protein that makes up all of our connective tissue. It is often credited for providing skin’s strength. Paired with soft keratin, collagen is a fibrous tissue that is crucial for healthy, vibrant skin. This is one reason collagen treatments are popular in the field of cosmetic surgery. However, those therapies usually involve injecting collagen directly under the skin, which is far more invasive than simply getting sufficient amounts in your diet through food and supplements. 

Though collagen is not found in the typical diet, bone broth is gaining popularity for its collagen content. Otherwise, the body must produce collagen through the consumption of two key amino acids: lysine and proline. Lysine and proline are found in meat, eggs, dairy, soy, and seafood. Beans, lentils and nuts are excellent vegetarian sources of lysine and proline. In order for the body to convert lysine and proline into collagen, vitamin C is also required.

### Ceramides
Ceramides are a family of lipid molecules that are popular in skincare supplements and topical lotions due to their [moisturizing ability](https://www.ncbi.nlm.nih.gov/pubmed/20646083). The effects of aging and exposure to harsh elements, like wind and sun, can deplete the skin’s natural lipids. These lipids play an important role in retaining the skin’s moisture and protecting the top layer of the skin’s cells from damage. 

Taken orally, ceramides can boost collagen production from within. If using plant-based supplements is important to you, be sure to double-check the source of your ceramides supplement, as they can be derived from wheat-extract preparations or produced synthetically. 

## The top supplement to care for your hair

### Keratin

The most important substance required for healthy hair is [keratin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736122/). Keratins are amino acids that protect hair, skin, and nails from damage. Your hair is made almost exclusively of protein, most notably keratin, so if you aren’t supplementing, make sure you get adequate amino acids in your diet. Lean meat, fish, eggs and dairy are all excellent sources of protein. For vegetarians, quinoa and soy provide all nine of the body’s essential amino acids. While beans and nuts do not provide all of the essential amino acids, they do feature significant levels of protein. If you do decide to supplement, a certain type of bioavailable keratin--known as [Cynatine HNS](https://www.hindawi.com/journals/tswj/2014/641723/)--has been shown to benefit the strength and appearance of both hair and nails. 

## Understand nail health

Traditionally, nail health has been seen as a predictor of overall health. Nail color, nail hardness and nail shape are all common symptoms analyzed in Eastern medicine, where reading one’s hands has been elevated to something of an art form. If your nails are lacking in strength or appearance, consider the following supplements.

### Biotin

Biotin, also known as vitamin B7, is a popular supplement for it’s ability to improve both hair and nail quality. Biotin is necessary for cell growth and for the proper metabolism of fats and proteins in the body. It is also known as vitamin H, because of its relationship with “Haar und Haut,” German for “Hair and Skin.”

There is significant research that supports the use of biotin for hair, nail, and skin health. A [study published in the Journal of the American Academy of Dermatology](https://www.ncbi.nlm.nih.gov/pubmed/2273113) found that biotin supplementation increased nail thickness and reduced nail splitting in people with brittle nails. Additionally, biotin may also support cognitive, cardiovascular and metabolic health, as well.

Biotin is often included in many beauty products or vitamin B-complex supplements. However, it is important to review the dosages on those products. If they are too low, it is unlikely that you would see improvements to the quality of your hair, skin or nails. The suggested intake for biotin is 30 mcg/day for most adults, and 35 mcg/day for breastfeeding women, but therapeutic dosages can be as high as 100 mcg/day. 

Biotin appears to be safe at much higher doses, and no upper limit for biotin intake has been defined. Since biotin is not stored in the body, it must be a regular part of the diet. Foods that are high in biotin include nuts, sweet potatoes, meat and eggs.

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## ch-OSA offers general support of hair, skin and nails
Another supplement that particularly aids in nail refurbishment is choline-stabilized orthosilicic acid, or ch-OSA. It is a bioavailable form of silicon, which has long been recognized as an important building block of skin, hair, and nails. It has been [found to be an effective therapy for deteriorating strength in all three of those areas](http://link.springer.com/article/10.1007/s00403-005-0584-6), especially when attempting to repair the effects of prolonged sun exposure. Because of the helpful effects it produces for all three of these problem beauty areas, it is a good way to address concerns across the spectrum with a single therapeutic regimen. 

## Get a beauty boost from better nutrition
It is easy to lose track of the fact that our outward appearance is the result of our overall health. If you feel like the quality of your hair, nails or skin could be improved, then first make sure your diet is providing you with adequate nutrients. Drinking plenty of water and exercising regularly can also have a noticeable impact on beauty. Quality supplements can provide an added boost or help bring about results faster, but remember that they are no replacement for a healthy lifestyle. Speak with a physician, or take a lifestyle assessment questionnaire to determine which supplements are right for you.

Look and feel better than ever. Learn the supplements you need to know for beautiful shining hair, glowing skin, and strong, beautiful nails.

Enjoy healthy hair, healthy skin, and healthy nails like these

Boost your beauty regimen with these supplements | Care/of Vitamins

Get your healthiest glow: nutrients to help your hair, skin, and nails

## Ginseng - should you take it? 

Walk into any specialty health store and you’ll see ginseng — in powdered form, tea, chewing gum, toothpaste, and more. An adaptogenic herb that’s been shown to help boost energy, memory, and cognition, ginseng has become increasingly popular in the health and wellness world in recent years. 

But few people are familiar with ginseng’s long medicinal history, which goes back as far as 96 AD, when it first appeared in Traditional Chinese Medicine. 

More recently, ginseng has been researched for its ginsenosides, which are chemical compounds that have been shown to help stimulate the central nervous system. 

Ginseng comes in many variations, from Siberian ginseng to American ginseng, and each variation can have different benefits. If you’re looking to incorporate ginseng into your diet, here are a couple tips to help you figure out which variation is best for you. 

## What is ginseng?

If you see ginseng in the grocery store or a specialty store, you might think at first glance that it’s ginger. 

Ginseng plants have a long stalk, red berries, and green oval-shaped leaves, but most of ginseng’s nutrients live in its roots, which is why you’ll often see the roots for sale. Older ginseng roots are especially valuable because they contain a higher concentration of nutrients, and it can take anywhere from 3 to 5 years for a ginseng plant to reach full maturity. 

### Ginseng plant vs. ginseng root

Fleshy ginseng root is used more often in medicine than the leaves; even so, both forms contain beneficial phytochemicals. Ginseng leaf extract contains many active plant ingredients, including ginsenosides, polysaccharides, triterpenoids, flavonoids, and amino acids. Ginseng root contains many of the same constituents. There are 11 different varieties of ginseng, each of which have unique benefits and properties, but the most common are Korean, Siberian, and American ginseng.

Here are a couple main differences between ginseng varieties. 

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### American ginseng vs. Korean ginseng 

American (Panax quinquefolius) and Korean ginseng are the two most popular types of ginseng on the market. In North America, ginseng has an interesting history as a perennial herb. It is native to deciduous forests in the United States, from Maine to Alabama, and even grows in the Midwest. Today, [more than 90% of American ginseng is grown in Wisconsin](https://hort.purdue.edu/newcrop/afcm/ginseng.html). These crops are typically tended to for three years to produce high-quality, superior ginseng herbs for use. [In clinical trials, American ginseng roots and stems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770043/) have demonstrated promising benefits for the central nervous system and cardiovascular health. 

American ginseng is currently harvested in 19 states, and ginseng root is exported more than any other native plant species. Most American ginseng is exported to China, and the earliest ginseng exports began in the 1700s. 

Native American tribes have used American ginseng for hundreds of years, and it is highly revered as a “grandfather medicine,” a testament to its strength. 

Ojibwa, Cherokee, and Delaware tribes are only a small portion of groups that used American ginseng. It was especially revered by the Ojibwa, who took great care to plant the seeds of medicinal plants to ensure that they kept growing. Ginseng is still of cultural significance to many tribes today.

### Red ginseng vs. white ginseng

Just as there are different varieties of ginseng based on the regions in which they grow, there is also “red” and “white” ginseng. The difference between the two has to do with how they are harvested and produced. 

Red ginseng is made with a traditional Korean process of steaming and drying. This process is repeated, and the ginseng changes into a reddish color. This was done to preserve the plant in ancient times; however, it also may raise the level of certain ginsenosides. Red ginseng is considered a “warming” herb in traditional practices. On the other hand, white ginseng is known as a “cooling” herb in traditional practices. 

## Ginseng for sexual health

One of ginseng’s nicknames is the “King of Herbs” and was used for centuries as an aphrodisiac. 

Animal studies have shown a positive correlation between sex drive and ginseng, and [research has supported](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861174/) this in human studies. Ginseng has also been found to potentially improve sperm quality in healthy men. [The Mayo Clinic](https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/in-depth/erectile-dysfunction-herbs/art-20044394) notes that ginseng cream is beneficial to male sexual health and potentially useful for erectile dysfunction. American ginseng is highly regarded as a sexual tonic for men with low libido and [may improve sexual performance](https://natural-fertility-info.com/american-ginseng-male-fertility-tonic.html). 

Ginseng also has sexual health benefits for women. [One study from 2015](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700177/) reported that Korean red ginseng helped postmenopausal women improve their sex drive. 

## Ginseng for energy 

Most people are looking for natural solutions to boost energy so they can ditch sugary drinks and the jitters from too many cups of coffee. Ginseng might be the answer you are looking for. 

[The New York Times reported](https://well.blogs.nytimes.com/2012/06/18/really-ginseng-can-help-relieve-fatigue/) that in a study of 290 cancer patients at the Mayo Clinic in 2010, patients using up to 2000 milligrams per day experienced more energy throughout the day. Another study by the American Society of Clinical Oncology reported similar results. 

Chronic fatigue is another issue plaguing Americans. It is a complex health issue that is not greatly understood due to the variety of factors that cause fatigue. A poor diet and lack of exercise are only a small part of chronic fatigue. Stress is another factor. Many people with chronic fatigue are drawn to herbal supplements to help their energy levels. Ginseng is one of the most popular herbs used for promoting energy. [A study published in 2018](https://www.ncbi.nlm.nih.gov/pubmed/29624410) evaluated ginseng in patients with chronic fatigue. American and Korean ginseng were found to be promising nutrients to support increased energy levels. 

## Ginseng and blood sugar

Diabetes occurs when your body can no longer properly produce and regulate insulin. As a result, the body cannot properly process food for energy. 

Traditional Chinese medicine uses ginseng for its anti-diabetic properties and it is a common treatment in Type 2 diabetes. 

Many clinical studies have explored the impact of ginseng on blood sugar, especially in diabetics. Studies have revealed that American ginseng may decrease blood glucose in people with Type 2 diabetes. 

Several small research trials have demonstrated similar results; however, the correlation between blood sugar and ginseng use is still being explored due to the differing levels of phytochemicals in ginseng doses. It takes great care to manage Type 2 diabetes. This is a serious disease that should be managed with the care of a licensed professional. That said, it is worth speaking to your personal physician about the potential of ginseng for blood sugar management. Ginseng may also support blood sugar levels already within a normal range. 

## Ginseng for immunity 

Historically, ginseng is a stimulant herb and used to support immune health. In 2019, [Trends in Food Science & Technology](https://www.sciencedirect.com/science/article/pii/S0924224418302735) reported many promising highlights in the use of ginseng. In the study, ginseng was found to be one of the leading, nourishing functional foods with immune support potential. Functional food is a term that refers to the medicinal benefit of ginseng. They also suggested that ginseng is an “immune therapeutic agent,” with ginsenosides and polysaccharides being the most active, health-promoting plant constituents. 

## Ginseng for focus and concentration

Brain health is one of the top health concerns for Americans, in part due to rising Alzhemier’s disease and dementia cases each year. With this comes an interest in herbal supplements like ginseng. Ginseng[ is being explored as a solution to fight age-related cognitive decline](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777384/) and boost cognitive wellness. Ginseng is also said to increase both physical and mental performance. An older study from 2008 found that when Alzheimer’s patients took ginseng root daily for 12 weeks, they [experienced cognitive benefits](https://www.ncbi.nlm.nih.gov/pubmed/18580589). Four years later, [a 2012 study](https://www.ncbi.nlm.nih.gov/pubmed/22780999) found ginseng to be effective at improving brain function in patients with severe Alzheimer’s disease. 

The American Stroke Association, a division of the American Heart Association, found that ginseng [was helpful for stroke patients as well](https://www.eurekalert.org/pub_releases/2003-02/aha-gmi020403.php), which is not surprising given the long history of traditional use in older adults in Chinese medicine. 

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## What are the benefits of ginseng for men?

When asked, “do you want to improve your sex life?” most people would jump at the chance. Ginseng has a very long history and reputation as a potent aphrodisiac, and this is one of its widest uses for men. It even has a nickname: manroot! 

Many traditional Chinese medicine practitioners believe ginseng can improve sexual performance in both men and women. Studies are still investigating this; however, t[he Maryland University Medical Center](https://www.livestrong.com/article/164613-sexual-benefits-of-panax-ginseng-for-men/) suggests that it may boost sex drive and libido. Because ginseng is considered an adaptogen and it helps the body cope with stress, some theories believe that it enables the body to maintain a normal sex drive. Other ginseng benefits, like immune support, mental performance, and antioxidant support, also support overall men’s health. 

### Ginseng and erectile dysfunction 

Erectile dysfunction is also known as impotence, and is identified by the inability to keep or get an erection for sexual activity. Stress, alcohol intoxication, and other factors may cause erectile trouble every so often; however, if it is an ongoing issue, it easily damages self-esteem and confidence in men. Erectile dysfunction might be a symptom of other underlying conditions, like heart disease, but sometimes it is a natural part of aging. 

Promising research exists for ginseng as a natural erectile dysfunction remedy. A study published in the [International Journal of Impotence Research](https://prostate.net/articles/can-ginseng-treat-erectile-dysfunction/) examined ginseng use in 119 men with moderate erectile dysfunction. Some of the men consumed four ginseng berry extract tablets (350 mg per tablet), while other men took a placebo. At the end of the eight-week trial, the men using ginseng experienced improvement in erectile dysfunction and premature ejaculation. Some men even use ginseng cream as a product to [remedy premature ejaculation](https://ww5.komen.org/BreastCancer/Ginseng.html). 

## What are the benefits of ginseng for women?

One of the most important factors of a woman’s health are her hormones. Unfortunately, it doesn't take much to negatively influence hormonal production. Poor diet, lack of exercise, and stress can all lead to irregular menstrual cycles and feeling out of balance. Gentle herbal support from ginseng may help to support a woman's hormones and her female cycle. Traditionally, ginseng has been touted as a [uterine tonic for women](https://natural-fertility-info.com/ginseng.html), is used as a fertility herb because of its adaptogenic properties, and is used as an adrenal tonic. As a calming herb, ginseng can help reduce stress, which is especially important if couples are trying to conceive and are not being successful. Not being able to conceive is one of the most stressful issues plaguing couples, but most of the stress falls on women.

One of the most common issues plaguing women today is polycystic ovarian syndrome, also known as PCOS. A [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659527/) found that ginseng reduced the frequency and formation of ovarian cysts. Adaptogens, including ginseng, [are recommended for PCOS ](https://avivaromm.com/pcos-natural-prescription/)to support adrenal function, insulin and blood sugar balance, and cortisol. Many women can benefit from the therapeutic effects ginseng has on the body as an adaptogenic herb, not just women with PCOS and other metabolic disorders. Ginseng is also useful for supporting energy and cognitive function in women, especially if they are living busy lives! 

### Introducing Care/of Ginseng 

Care/of sources our ginseng fromfrom small scale farms in the Jilin and Heilong Jiang provinces of China, where Asian ginseng has been cultivated historically.

Our local partners work in tandem with ginseng farmers who closely monitor the environmental impact of cultivation on the land. They use techniques like shading their fields and plant new trees after each harvest in order to farm as sustainably as possible.

Our Ginseng is non-GMO, vegan, and gluten free. [Learn more about our ginseng here](https://takecareof.com/products/ginseng)

Learn more about what ginseng is, and how it can help you with energy levels, sexual wellness, immunity, and mental focus. 

Benefits of Ginseng: Immunity, Focus, Sexual Health

What are the health and wellness benefits of Ginseng? 

Whether you’re gearing up to seize the day, power through an afternoon slump, or hit the gym, caffeine is a time-tested source of [energy](https://takecareof.com/products?topic=energy). According to a [2012 report from the FDA](https://www.fda.gov/downloads/aboutfda/centersoffices/officeoffoods/cfsan/cfsanfoiaelectronicreadingroom/ucm333191.pdf), caffeine is the most common psychoactive substance in the world. (Worried what a psychoactive substance is? It’s the scientific term for any substance that affects the mind--even if only slightly.) 

Don’t get us wrong: sometimes coffee is the answer, and we can’t deny its health benefits when used in moderation. Unfortunately, when used excessively, caffeine is associated with unpleasant side effects, including heart palpitations, insomnia, and indigestion. While there is no shortage of caffeinated drinks promising to amp up your energy and increase your focus, you should know that there are alternatives available. 

## Understanding the drawbacks of caffeine

Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause persists.

Fatigue is comprised of a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is the key to choosing what vitamins and supplements will help you feel more energized and motivated to achieve your health goals. 

Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel more energized. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine. Here are the 6 best supplements to fight fatigue and increase energy. 

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## Support energy production at the cellular level
### 1. [Vitamin B12](https://takecareof.com/products/vitamin-b-12_1) is necessary for cells to produce energy
[Vitamin B12](https://takecareof.com/products/vitamin-b-12_1) is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your body’s cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function. According to [guidance published by the *National Institute of Health* in 2016](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h5), if you don’t consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss. 

Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. Older adults, or people with digestive disorders like Crohn’s disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume. 

If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.

### 2. [Coenzyme Q10](https://takecareof.com/products/coq10) is crucial for energy production
[Coenzyme Q10](https://takecareof.com/products/coq10) (aka CoQ10) is an antioxidant necessary for proper cell function, found in every cell of the body. Your cells need CoQ10 to produce energy, and research shows that it [benefits patients with cardiovascular disease](https://nccih.nih.gov/health/supplements/coq10).

CoQ10 is found in meat, particularly organ meats, as well fish and peanuts. While our bodies are capable of producing CoQ10, the ability to do so naturally diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life. 

## Adequate intake of these 2 minerals will support energy levels
### 3. [Magnesium](https://takecareof.com/products/magnesium-small_1) promotes better sleep
[Magnesium](https://takecareof.com/products/magnesium) is one of the most abundant minerals in the body, required for more than [300 different biochemical reactions](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/), including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like fish, almonds, and whole grains, and is an excellent source of energy. 

According to a [2012 study published by the *National Institute of Health*](https://www.ncbi.nlm.nih.gov/pubmed/23853635), magnesium has been shown to improve symptoms of insomnia. If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested.

### 4. Optimize cell function with [iron](https://takecareof.com/products/iron)
[Iron](https://takecareof.com/products/iron) is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the body’s cell to function and develop properly. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance. 

Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron.

Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of iron’s importance for fetal development.

## Ease [stress](https://takecareof.com/products?topic=stress) and feel your best with adaptogens

Wondering what adapotgens are? They're a group of botanical supplements that protect the body against the effects of physical and mental stress. To be considered "adaptogenic," an herb must be non-toxic, provide widespread physiological support, and help balance the body's processes. 

While this concept may feel new, the plant-based medicines it refers to, such as ginseng, have been used in traditional Chinese and Ayurvedic medicine for centuries. The best part? Recent clinical research is proving that these remedies have a real impact on health. 

### 5. Reduce stress and fatigue with [Rhodiola rosea](https://takecareof.com/products/rhodiola) 

[Rhodiola](https://takecareof.com/products/rhodiola), also known as *Rhodiola rosea*, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you [feel more alert and decrease stress](https://www.ncbi.nlm.nih.gov/pubmed/19016404), it can also [improve your mood](http://www.scicompdf.se/rosenrot/spasov_2000.pdf), according to clinical research. 

In a 2016 study from *The Journal of Sports Medicine and Physical Fitness*, rhodiola supplementation was shown to [improve endurance while exercising, as well as assist in recovery afterwards](https://www.ncbi.nlm.nih.gov/pubmed/20308973). Rhodiola is a great choice if your exhaustion is related to intense activity.

As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life. 

### 6. [Ashwagandha](https://takecareof.com/products/ashwagandha): the ancient stress remedy
[Ashwagandha](https://takecareof.com/products/ashwagandha) has been used for over 3,000 years and has a wide variety of names. This herb grows in the Mediterranean and across the middle east, Africa, India, and Pakistan. It has been praised in traditional Indian medicine for its ability to help the body adapt to stress. 

In a 2012 clinical trial, ashwagandha was [shown to reduce blood levels of cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/), which is known as the “stress hormone.” Participants in this study noted a significant reduction in the stress they experienced after 60 days, compared to the placebo group. 

If it is stress that has you feeling drained, consider ashwagandha. As an added bonus, recent studies have also suggested that ashwagandha can [improve endurance and muscle strength gains from exercise](https://www.ncbi.nlm.nih.gov/pubmed/26609282). Additionally, ashwagandha was shown to [reduce food cravings and support body weight management](https://www.ncbi.nlm.nih.gov/pubmed/27055824), in a 2017 study.

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## Conclusion
Supplements can help you stay alert and energized throughout the day, but they’re no substitute for your body’s basic needs: getting adequate sleep, eating a healthy diet, staying hydrated, and exercising regularly. 

If you generally maintain a healthy lifestyle but still feel run down, one of these six vitamins and supplements may address the root cause your fatigue. Unlike some solutions that provide a temporary burst of energy, these supplements can set you up for long-term wellness. Additionally, they each provide offer unique benefits beyond increasing your energy. 

Before beginning to take supplements, consult with a physician or take an [online lifestyle assessment](https://takecareof.com/p/start-the-quizhttps://takecareof.com/p/start-the-quiz?utm_medium=article) that can provide personalized recommendations.

The 6 best vitamins and supplements to increase your energy naturally. Caffeine is a time-tested source of energy, but overuse can cause unwanted side effects.

A coffee mug on an orange saucer, photographed from above.

6 Best Vitamins and Supplements for Energy: Fight Fatigue Naturally

6 vitamins and supplements that increase energy and fight fatigue

We all aspire to be as healthy as possible. While you can’t control your immune response to every sniffle, you can take steps to boost your immune system. 

You’ll probably be surprised by the simple, affordable ways you can improve your body’s natural resistance. To improve your immune system with vitamins and supplements, read up on the relevant scientific research, as well as which nutrients are right for your unique needs. It is also important to take a long-term approach, as creating the foundation of a healthy lifestyle is the best defense.

The immune system is a complex system of specialized cells and biological responses integrated into the entire body, from digestion in your gut to your brain chemistry and everywhere in between. There are many fascinating aspects of the immune system that scientists are still exploring. However, there is also a large body of proven research that can benefit everyone. To keep it simple, we focused on proven vitamins and minerals that support your immune system.

## The 8 best vitamins and minerals for immune system support

A lack of adequate nutrition is one of the primary contributors to a weak immune system. In a [2007 study published by the British Journal of Nutrition](https://www.ncbi.nlm.nih.gov/pubmed/17922955), micronutrients support the body’s immune system at three separate levels: physical barriers (e.g. skin and mucous), cellular immunity, and antibody production. Vitamins C, E and zinc assist the physical barriers. Vitamins B6, B12, C, D, E, folic acid, zinc, and selenium all support immunity at a cellular level. Finally, all these micronutrients, with the exceptions of vitamin C and iron, are essential for antibody production. 

Unfortunately, inadequate nutrition disproportionately affects people who lack access to nourishing food due to economic factors or rely too heavily on overly-processed foods. Either of these circumstances could lead to a deficiency in one or more of the vitamins and minerals required for a healthy immune system. If your diet does not provide adequate levels of any the following vitamins and minerals, your immune system may not be operating at its best:

- [Vitamin B](https://takecareof.com/products/b-complex_3)
- [Vitamin C](https://takecareof.com/products/vitamin-c_1)
- [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2)
- Vitamin E
- Folic acid
- [Iron](https://takecareof.com/products/iron_3)
- Selenium
- [Zinc](https://takecareof.com/products/zinc_2)

The simplest way to obtain large amounts of these vitamins and minerals, with the exception of vitamin D, is to eat a diet rich in colorful fruits and vegetables. According to the [USDA nutritional recommendations](https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf), most adults should consume no less than 2½ cups of vegetables and 2 cups of fruit per day. However, depending on factors including your age, size, sex, and activity levels, the suggested amount could be even greater. 

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To ensure you’re getting enough vitamin D, make sure you’re getting regular exposure to sunlight or eating foods rich in vitamin D like fish, eggs, dairy, or fortified foods. If you think you may not be getting the necessary levels, you can fill the gap by taking vitamin D in tablet form. Just make sure to look for vitamin D3, rather than D2. A [2012 study published by the American Journal of Clinical Nutrition](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/), indicates that vitamin D3 is more effective at raising the blood levels of vitamin D. Vitamin D3 has become more popular in pill form, but many foods are still fortified with vitamin D2.

## Zinc and vitamin C for a healthy immune system

If your immune system is weak because of a particular vitamin or mineral deficiency, then supplementing with that nutrient may lead to improvements.

According to the [National Institute of Health's Fact Sheet on zinc](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/), zinc lozenges may reduce the duration and severity of the common cold, especially if taken soon after the onset of illness. However, it is important to note that zinc nasal sprays should be avoided due to the serious side effects.

Although vitamin C is commonly-known as a cold remedy, the results of clinical trials are mixed. The use of vitamin C after the onset of cold symptoms has not been shown to effectively reduce the length or symptoms of the common cold. However, the [National Institute of Health's Fact Sheet on vitamin C](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/) states that regular vitamin C intake of 250 mg/day to 1 g/day can be extremely helpful in people who regularly participate in intense physical exercise or are routinely exposed to constant cold environments. In these cases, the incidence of cold was reduced by 50% with the use of vitamin C. 

Realistically, vitamin and mineral supplements are most effective as a support for your immune system. If you do become ill, doctors recommend that you drink plenty of fluids, get plenty of rest, and visit a doctor if your symptoms do not improve within a few days.
 
[![Immunity Vitamin Pack](//images.ctfassets.net/t9x0u6p47op0/5YA47lBLqvAbOuGESxajWT/9e84e796882395504745da91492663a3/Immunity_Vitamin_Pack.jpg)](https://takecareof.com/p/immunity-vitamin-pack)

## Healthy habits are the foundation of long-term wellness

When selecting the right vitamins and supplements for your individual needs, it is important to remember their proper role within a balanced lifestyle. Vitamins and supplements can certainly give your immunity a boost, but they can’t make up for an unhealthy lifestyle. If you find yourself regularly fighting illness, consider the following areas of your life, in addition to pursuing vitamins and supplements: 

### 1. Wash your hands frequently

The best way to reduce the spread of germs is to wash your hands throughout the day, with soap and for at least 20 seconds. The CDC has a [comprehensive guide](https://www.cdc.gov/handwashing/when-how-handwashing.html) on when and how to wash your hands effectively, but one helpful tip is to hum “Happy Birthday” from start to finish twice while you’re scrubbing to make sure you hit 20 seconds. 

### 2. Eat healthily

Make sure your diet is varied and well-balanced. The goal is to consume lots of vitamins and minerals without too many calories from sugar and fat. Many people eat excessive amounts of calories from sugar and fat without meeting the body’s needs for essential vitamins and minerals. Foods that have high ratios of nutrients to calories are known as “nutritionally dense.” Try incorporating more foods like kale, collards, quinoa, and butternut squash that are naturally high in nutrients in order to support your immune system.

### 3. Exercise regularly

Exercise often, especially if you are sedentary at work. A daily workout is ideal, but don’t rush into it. If you are beginning a new workout routine, be sure to ease yourself into it to avoid injury and any unnecessary stress. Overworking yourself can actually lead to a [decreased immune function](https://www.ncbi.nlm.nih.gov/pubmed/12696983). Another tip: choosing an activity you enjoy will help you stay committed to your routine. Social activities like hiking in the woods, going for a swim, walking your dog, or playing sports can also provide the added benefits of elevating your mood and forming close bonds.

### 4. Prioritize quality sleep

Experts recommend that adults [sleep 7-9 hours per night](https://www.sciencedaily.com/releases/2015/02/150211132111.htm) to maintain optimum health. If falling asleep is an issue for you, try setting a simple, calming routine before bed. You should also try to avoid the bright light emitted from computer screens for two to threes hours before bed. 

A lack of adequate sleep can impact mood, [decrease immunity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/), and even cause [overeating](http://www.forbes.com/sites/alicegwalton/2016/11/02/the-vicious-cycle-of-sleep-deprivation-and-overeating/#fa45e994aab9). Getting to bed early can also help you wake up early, to enjoy more sunlight and provide the body with crucial vitamin D.

### 5. Avoid cigarette smoke and excessive alcohol

“Toxin” has become a buzzword in the world of natural health, but there are some habits that are clearly unhealthy. [Cigarette smoking](https://www.ncbi.nlm.nih.gov/pubmed/12033743) and [drinking alcohol in excess](http://pubs.niaaa.nih.gov/publications/10report/chap04b.pdf) both pose serious risks to the immune system. While some alcohol in moderation can actually have health benefits, overdoing it weakens the immune system.

Staying healthy is fundamental to being a happy, productive individual. Unfortunately, science is still on the hunt for the “cure for the common cold.” Common sense can help out, while we’re waiting. Get the basic nutrients your immune system needs - whether from a healthy diet or from supplements, and always remember that a balanced diet, exercise, and adequate sleep are key to keeping your immune system in check.

Immunity is a complex system that scientists still struggle to understand. Learn which vitamins and supplements can help you avoid illness and chronic disease.

The path to health looks different for everyone.

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