The many vitamin and supplement options are overwhelming. With so many brands on the market, you may not know what is worth buying and what’s not.
However, vitamins can improve your health by supplying nutrients you likely don’t get enough of from food. The Centers for Disease Control and Prevention estimates that around 10% of the United States population is deficient in at least one nutrient.
It’s not always easy to keep up a healthy, well-rounded diet, especially when you have so many other responsibilities in life. Nonetheless, you should take some time to evaluate your health and find ways to take care of your body. Vitamins are one way you can help improve some areas of your health that you might be neglecting.
You don’t want to risk being deficient in nutrients that make you feel good and function better. Here are three reasons why you should incorporate daily vitamins into your routine.
1. They Increase Your Immunity
Your immune system is a vital tool that helps your body fight off the viruses and infections you encounter throughout life. It also enables you to recover when you do get sick.
Proper nutrition, sleep and exercise help keep your immune system strong, but life often prevents us from having all three things. Even if we do, our immune system could still need a boost.
Vitamins help strengthen your immune system so you can tackle almost anything that comes your way. Here are some vitamins that can help boost your immunity:
Vitamin C
Vitamin C, or ascorbic acid, is the most famous immune-boosting vitamin. Supplementing with vitamin C can significantly improve your recovery time, which is why it’s in many cold and flu medications.
Ascorbic acid strengthens your skin barrier to keep illness out and fortifies your white blood cells to fight off any that you do face. It also helps eliminate excess free radicals in the body.
While more vitamin C is excellent for boosting your immunity, having too little can harm it. Researchers found that vitamin C deficiency weakens your immune system, making you more vulnerable to illness. Vitamin C comes in a variety of forms, such as powders and tablets, so you can find what method works best for you.
Vitamin D
Over 40% of Americans are deficient in vitamin D, which we get from the sun and some foods. Studies show that vitamin D deficiency increases your risk of several autoimmune disorders, so it’s essential to ensure you’re getting enough.
If you’re feeling guilty about not getting outside in the sun enough, don’t be too hard on yourself. If you work in an office or indoor setting like many of us do, finding time to go outside can be difficult.
B Vitamins
B vitamins also have links to your immune health. There are eight different types of B vitamins, and they are essential to all life on Earth.
Deficiencies in B9 (folic acid) and B12 can lessen your immune system’s functionality by hindering the production and functionality of white blood cells. It can lead to disease-triggering inflammation.
Vitamin B6 deficiency can also weaken your immune system, so it’s one to consider as we approach cold and flu season.
2. They Help Your Mental Health
Along with physical health vitamins can have positive effects on mental health. Vitamins can significantly influence how your mind reacts to stress and affect anxiety and depression symptoms. If you need a mood boost, try one of the following vitamins:
Vitamin D
Vitamin D aids in neuromuscular function, and a lack of it can worsen anxiety attacks. Low vitamin D is linked to anxiety and depression.
Low vitamin D during winter can also contribute to seasonal affective disorder, and supplementation can help with the symptoms.
Omega-3s
Omega-3s can improve neurotransmitter function and cell membrane fluidity and interact with mood-regulating molecules.
Studies show that cultures that consume high amounts of omega-3s see less depression than those lacking it in their diets. They can also boost your energy and concentration, along with other physical health benefits.
Omega-3s can be found in foods like fish and tofu, so incorporating those into your diet is a great way to address a deficiency. If you’re not a fan of those foods, you can find omega-3 supplements at any drug store.
B Vitamins
Aside from the physical benefits, Vitamins B12 and B9 also help produce dopamine, serotonin and norepinephrine. These neurotransmitters influence mood and behavior, so you must have enough of each.
Deficiencies in B1, B2 and B12 can also lead to anxiety and irritability. If you’re feeling burnt out at work or experience seasonal affective disorder, B vitamins might help prodive some relief.
3. They Are Anti-Aging
Finall, vitamins can also help you keep a youthful appearance. With positive effects for hair, skin, nails and more, vitamins can complete your daily beauty routine among their many benefits.
Vitamin E
Vitamin E has antiproliferative and anti-inflammatory properties that smooth your skin and prevent sun damage.
After the summer, many of us might be experiencing the negative effects of too much time in the sun. Sun burns can lead to dry, pealing skin and early wrinkles – two things few people strive to have. A moisurizer or lotion with vitamin E can rejuvenate your skin and prevent early signs of aging.
This vitamin also has antioxidant properties and eliminates excess free radicals.
Vitamin C
Vitamin C also has antioxidant properties and protects against an aged appearance. The vitamin can reduce wrinkle production, improve skin hydration and stimulate collagen production.
For natural forms of vitamin C, try incorporating citrus into your daily diet. Eating an orange every day can do wonders for your physical health and appearance.
Incorporating Vitamins Into Your Diet
Incorporating vitamins into your daily routine can be a great way to eliminate nutrient deficiencies and get you looking and feeling better than ever. Whether you want to try vitamin-packed foods or start taking multivitamins, there are plenty of ways you boost your vitamin levels every day.
Be sure to consult your doctor about what vitamins are best for you.
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