What vitamins should I take?

Everyone asks me “what vitamins or supplements should I take?”  And while we are all different, I have a few general recommendations. 

Almost everyone needs omega 3 fatty acids.  Omega 3 is essential to every cell in your body. 

The benefits include improving anxiety and depression, promoting cognitive function, reduce the incidence of memory issues, improving cardiovascular health, decreasing insulin resistance, reducing inflammation, preventing autoimmune disorders and fighting cancer.  Omega 3 is also good for your skin and can improve sleep. 

Omega 3 should be taken with food.  Be careful if you are already taking a “blood thinner” as omega 3 can be an anticoagulant at higher doses.

A vitamin B complex promotes energy, mitochondria support and hormone production.  Vitamin B is a water-soluble vitamin.  You may notice that your urine is bright yellow a few hours after taking this vitamin.  I suggest taking it with food before noon or it could prevent you from falling asleep. 

It is important to find a B complex with all of the B vitamins (B1 all the way to B12).  

Another consideration is looking for the “methyl” version of folate (B9) and B12.  It is estimated that 50% of the population cannot metabolize B vitamins unless it is the “methyl” version. 

You could do genetic testing or just go ahead and take this form of vitamin B. Seems like an easy answer to me.

The other essential vitamin, which is actually a hormone, is vitamin D.  Vitamin D improves mood, hormone balance, cardiovascular health and immunity. 

Vitamin D3 is the preferred version of the supplement. 

But Vitamin D takes some consideration in making sure you are getting the full benefits. Vitamin D requires cofactors to be absorbed and utilized.   The cofactors include Magnesium, Vitamin K1 and fat.  You can often find supplements that combine Vitamin D3 and K1.

Magnesium on its own is also a very common vitamin that I recommend.  

There are many forms of Magnesium.  Magnesium glycinate helps with nerve pain and anxiety.  Magnesium malate reduces muscle pain like fibromyalgia.  Magnesium taurate improves heart health.  Magnesium citrate is the laxative.  Sometimes, you may need a combination of magnesium depending on your needs.

Here is a link to my protocolol for Almost Everyone. You can purchase supplements through this link with a 25% discount or see what supplements I recommend and shop around! Please read the descriptions before purchasing.

https://wellevate.me/MichelleGray/patient/protocol/92387?practitioner_id=101319&utm_source=share_link&utm_medium=link&utm_campaign=patient_public_protocols&utm_content=public_protocol&utm_term=protocol

A few more suggestions:

If you have trouble sleeping, try GABA.  You may also combine this with L-theanine and/or Valerian root.  Alternate this supplement with melatonin for relief of insomnia without developing a tolerance.

You can also use L-theanine and Valerian root as needed throughout the day for anxiety or stress.

When looking for vitamins and supplements, it is important to have recommendations from knowledgeable health care providers who can prescribe or recommend pharmacy-grade supplements.  These supplements are higher quality and generally higher dosing.  Over the counter vitamins are low dose to avoid adverse reactions when selling to the public.  As a member of Female Vitality, I will recommend vitamins and supplements from my pharmacy-grade supplier.

Dosing for these vitamins will depend on the brand. You can obtain a Vitamin B12 and Vitamin D blood level to determine what dose you need.

If you feel like this list is still not telling you exactly what vitamins or supplements you need, we could order the NutrEval.  This test uses urine, saliva, and blood to evaluate your exact needs.  Here is an example.