Medically reviewed by
Dr. Carla Montrond Correia ND, CNS
6 min read
When it comes to maintaining a healthy lifestyle, there are some simple and easy steps you can take – from eating a healthy diet, to getting enough sleep, to making sure to exercise. Another way to make sure your body is getting the nutrients it needs to function is to take vitamins and supplements.
In order to function properly, your body needs to take in or produce many different vitamins and minerals. But you don’t always get the nutrients you need from dietary choices alone. Taking supplements can help you bridge the gap between your dietary intake and your overall nutrient needs.
Since vitamins can be a way to help your body get what it really needs, you may notice some obvious health benefits once you start taking them. Indeed, starting a vitamin and supplement routine may be a key to seeing your body function at an optimal level.
Let’s take a look at some of the health benefits you might experience.
One possible effect of taking vitamins is that you’ll have more stable energy levels throughout the day. Adaptogens, for example, are a type of supplement designed to help your body deal with occasional stress. By keeping your stress levels in check, adaptogens can also help you stay balanced throughout the day. Some adaptogens offered by Care/of include rhodiola and ashwagandha. In general, maintaining adequate nutrient levels can help support your body’s metabolism and energy levels.
Another possible benefit of taking vitamins is that you’ll have increased mental clarity.
Consider vitamin B12, for example, which has been shown to have positive effects on cognitive performance. One study found that high vitamin B12 levels were associated with better word recall and higher verbal fluency scores. Care/of offers a 30-day supply of vitamin B12. Vitamin B12 supplements can be especially important for those who adhere to plant-based diets, since plant-based foods don’t naturally contain vitamin B12.
American ginseng, such as the kind offered by Care/of, is an adaptogen that enhances cognitive performance. One study found that supplementation of 200 mg of ginseng daily positively affected the working memory of healthy adults.
Ginkgo biloba extract is derived from the leaves of the gingko biloba tree, which is the world’s most ancient tree. Ginkgo supplements, too, have been shown to boost mental clarity. Results from one study showed that ginkgo biloba extract enhanced working memory and memory consolidation and increased power in areas of the frontal lobe that generate working memory.
Omega-3 fatty acids, which you can access through fish oil supplements, are also known for their cognitive benefits. One 26-week trial, for example, provided 2200 mg of omega-3 fatty acids per day to people aged 50 to 75. The results were stark, demonstrating that supplementation improved subjects’ recollection of object locations, which suggests positive effects on memory overall. Another study of a similar age range and time frame found that 2200 mg per day of omega-3 fatty acids improved brain structure. Care/of offers a fish oil supplement derived from wild Alaskan salmon.
A healthy vitamin routine can also boost your immune system. Your immune system relies on an adequate intake of micronutrients, especially vitamins. Immunity is crucial for protecting you against illness and keeping your body functioning effectively.
Vitamin C, also known as ascorbic acid, is well known for its benefits for human immunity. The best forms of vitamin C are derived from food sources such as acerola cherry, with flavonoids that help maximize absorption. Care/of’s vitamin C – dubbed “The Citrus Savior” – helps maintain a healthy immune system and is formulated for easy absorption.
Zinc is a mineral that’s known for its antioxidant and immunity-boosting properties. It’s especially beneficial for those who are deficient in the mineral. Care/of’s Zinc – dubbed “Immunity Z” – comes in a 30-day supply and has been shown to be beneficial for digestion and immunity.
Vitamin D has also been shown to support immune function. One study found that vitamin D supplementation may modulate immune function. Another study found that supplementing with vitamin D at 2,000 IU can promote immune function in pregnant people by increasing T cell production. Care/of’s vitamin D – dubbed The Sunny D3 – helps regulate immune cells and is easy to digest.
Vitamin E, in addition to acting as an antioxidant, promotes T-lymphocyte production and maximizes the action of macrophages against intruders.
Elderberry is another immune-enhancing supplement. One study examined the effects of elderberry supplementation on immune function in air-travelers. The results showed that healthy passengers who took the elderberry showed fewer common air travel respiratory occurrences than did the placebo group.
Folate is another nutrient that’s been shown to boost immunity, particularly for those who are pregnant.
If you take any of these vitamins and minerals, your body is likely to experience an immunity boost.
Taking vitamins can also improve athletic performance.
Ashwagandha – an adaptogen, also mentioned above – has been shown to improve cardiorespiratory endurance for cyclists. It’s commonly used by athletes to help improve muscular strength, resistance to fatigue, and recovery from exercise. Rhodiola – another adaptogen, also mentioned above – has been shown to improve your body’s ability to take in oxygen.
Creatine helps with muscle development and fitness performance. One study showed that creatine improved the ventilatory threshold for those performing high intensity interval training.
Furthermore, studies have shown that vitamin D supplementation can help reduce exercise-related stress.
Your body also needs adequate micronutrients for maintaining optimal hair, skin, and nails.
Collagen is an abundant and important protein in the body that supports nails and skin. Collagen supplementation has been shown to increase nail growth by 12% and decrease nail breakage by 42%. Care/of offers a top-notch collagen supplement that blends seamlessly with tea, coffee, and smoothies.
Astaxanthin is a carotenoid, available in supplement form, that combats oxidative stress caused by UV radiation and thereby promotes skin health.
All these supplements and more can help support healthier skin, nails, and hair.
Whenever you incorporate a new supplement into your routine, some side effects are possible. A common side effect of taking new vitamins is brief digestive comfort. The best way to address this problem is to take your vitamins with a meal or snack. As always, you should consult a medical professional before changing your vitamin regimen.
Your body needs many vitamins and minerals to function properly. If you’re not getting adequate intake from your diet, taking vitamins can be a vital step for your health. Some of the benefits of a strong vitamin routine include stable energy levels, boosted mental clarity, improved immune health, improved athletic performance, and healthier hair, skin, and nails. Taking supplements can lead to some side effects, though, and you should talk to a medical professional before adding any to your routine.