A Guide to Essential Vitamins in Your 20s & 30s
Are you in your 20s or 30s and wondering what vitamins and supplements you should be taking? If so, you’re in the right place! From vitamins and minerals to probiotics, there are many essential vitamins and supplements that are recommended for people in their 20s and 30s.
We’ll discuss why these vitamins and supplements are important, some of the vitamins you should take, and which supplements for men and women in their 20s and 30s are essential.
Multivitamin/Multimineral
Multivitamins are an important and beneficial supplement for people in their 20s and 30s, as they provide a combination of essential vitamins and minerals that are necessary for optimal health. Taking a multivitamin can help to ensure that your body has all the best vitamins for young women and men, including vitamins A, B, C, D, E, and K, as well as key minerals such as magnesium, calcium, iron, and zinc. A daily multivitamin can help to boost energy levels, support a healthy immune system, and promote overall wellness.¹
Vitamin D3
Vitamin D3 is vital for everyone. It plays an important role in bone health, immune system function, and overall well-being. Vitamin D3 helps your body absorb calcium, which is necessary for strong bones, teeth, and other tissues. It also helps regulate the hormones responsible for mood and energy levels. A deficiency in vitamin D3 can lead to a host of health issues, including depression, fatigue, and weakened immunity.
The best source of vitamin D3 is through exposure to sunlight. If you don’t spend enough time outdoors, consider taking a vitamin D3 supplement. Most adults need 600 IU of vitamin D3 per day and up to 800 IU during pregnancy. Speak with your doctor to determine what dose is right for you.¹
Probiotics
Probiotics are beneficial bacteria that help to maintain a healthy balance of bacteria in the gut. These bacteria help to break down food, aid in digestion, and even provide essential vitamins and minerals. Probiotics can also help strengthen your immune system, reducing your risk of colds, flu, and other illnesses.
Research has also suggested that probiotic supplements may help with mood regulation and cognitive health. Additionally, probiotics have been linked to reducing inflammation and improving digestive issues, such as constipation and diarrhea. For best results, look for a probiotic supplement that contains multiple strains of bacteria.²
Magnesium
Another vital nutrient is magnesium. It is an essential mineral that helps to maintain nerve, muscle, and heart function, and it supports strong bones. Magnesium also plays a role in energy production and helps to regulate blood pressure and cholesterol levels. Getting enough magnesium in your diet can help prevent fatigue and provide important protection against chronic disease, such as heart disease.
The recommended dietary allowance (RDA) for men 19-30 is 400 mg per day, and it increases to 420 mg after age 30. Good sources of magnesium include dark leafy greens, legumes, nuts and seeds, avocados, bananas, dairy products, fish, and whole grains. If you are not getting enough from your diet, consider a magnesium supplement.³
Phosphorus
Phosphorus helps maintain strong bones and teeth, helps control energy production and storage, and assists in regulating the body’s pH balance. It also helps create new cells, as well as keeps cells healthy by aiding in cell membrane formation and repair. Phosphorus can be found in many foods, including lean meats, nuts, dairy products, legumes, and whole grains. If you are not getting enough phosphorus from your diet, consider taking a supplement to get the recommended daily intake.³
Strontium
Strontium helps support healthy bones and muscles. Strontium plays an important role in bone mineralization, and it helps to regulate calcium levels in the body. It has been studied for its potential to reduce bone density loss associated with aging, as well as its ability to improve bone strength.
In addition, strontium may help reduce joint pain associated with osteoarthritis. Research also suggests that strontium supplements may help reduce tooth decay and improve gum health. Therefore, making sure that your diet includes an adequate amount of strontium is essential for men and women in their 20s and 30s.³
Zinc
Zinc is one of the best vitamins for young adults. This essential mineral plays an important role in many different bodily functions, including immune system function, reproduction, wound healing, and growth and development. It is also important for proper brain function and can help protect against diseases such as diabetes and heart disease. Studies have even suggested that zinc supplementation can help improve mood and reduce stress levels.
Zinc is found in foods like oysters, beef, crab, legumes, nuts, eggs, and fortified breakfast cereals. Zinc supplements are also available for those who may not be getting enough from their diet.⁴
Copper
Copper is essential for many body functions, including maintaining healthy bones, producing hormones, and creating new cells and proteins. Copper helps to form hemoglobin, which helps to carry oxygen throughout the body. It is also needed for the absorption and metabolism of iron and is important for the production of energy within cells. Copper helps to build strong immune systems and protects against oxidative damage.
Additionally, copper is essential for nerve conduction and brain development. Consider a copper supplement to make sure you are getting this essential nutrient.⁴
Manganese
Manganese, not to be confused with magnesium, is a vital nutrient for young adults. It plays an important role in the body’s production of energy, metabolism, immune function, and reproductive health. It’s also necessary for bone formation and healthy skin. Signs of deficiency include poor growth, weakened bones, impaired reproductive function, and fertility issues.
Sources of manganese include nuts, seeds, whole grains, legumes, green leafy vegetables, and fruit. Manganese supplements are available if you are concerned that you may not be getting enough through your diet.⁵
Forrest Health Is Your Source for Vitamins that Support Vitality
Shop Forrest Health’s wide range of vitamins and nutritional supplements to help you live your best life. For optimal well-being consider vitamin deficiency testing to learn more about what vitamins may be best for you.
Sources:
- https://www.everydayhealth.com/diet-nutrition-pictures/a-womans-guide-to-vitamins-and-supplements.aspx
- https://hive.rochesterregional.org/2020/07/vitamins-supplements-probiotics
- https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health
- https://healthyeating.sfgate.com/food-sources-maximum-dosages-copper-zinc-1178.html
- https://www.mountsinai.org/health-library/supplement/manganese
Tips for a Post-Holiday Reset
For many of us, the holidays are a time to let ourselves relax our standards and just enjoy ourselves. While we likely deserve some time to indulge and not think about the future, the future eventually comes.
What Creates the Need for a Post-Holiday Detox?
It’s not just indulging that creates the need for a post-holiday detox. There are many things that contribute to stress for our bodies and immune systems over the holidays. The work and worry that goes into planning for holiday events, as well as traveling back and forth puts stress on body and mind. Lack of sleep due to late nights or worry will also increase the stresses on the body and the immune system.¹
It’s also very easy to lose track of your fitness and exercise routine during the run-up to the holiday season. The change in the weather as well as a long to-do list will take away opportunities to get to the gym or just get out for a walk with friends. A lack of exercise can cause our bodies to be less efficient, and can lead to the onset of chronic diseases such as accelerated aging and metabolic syndrome.²
A Post-Holiday Cleanse Can Help
Feeling fatigued, bloated, and uncomfortable may be signs that you need to detox, and it’s a great way to start a new year! A post-holiday cleanse and reset may be in order. We will go over some tips and detox supplements that can help you feel your best again. Want to go even deeper? Start with a consultation with Dr. Forrest.
Sources:
- https://www.nature.com/articles/s42003-021-02825-4
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/
7 Supplements to Consider in the New Year
Now that the new year has arrived you may be thinking about ways to help this coming year be better than the last. Many people make resolutions about how they are going to improve their overall health, sleep, fitness, or mental health, but few people actually follow through.
If you want this year to be different, there are a few things you can try, and using supplements can give your body the support it needs to be stronger and more well regulated. We will go over some of the best supplements to consider to help you achieve your goals.
The category of dietary supplements covers a lot of ground. In general, supplements are specific food and herbal components that are added to the diet in the form of pills, powders, or liquids.¹ These have been researched for many years, and we continue to learn more about them as our knowledge of science and chemistry expands.
We will cover only a very few of the best supplements available to help you ring in a healthier and happier new year.
Best Supplements for Energy and Mood
Improving your mood and energy levels can help you to make good choices and follow through on other aspects of life that can bring better health, such as exercise and socializing.
1. Passionflower
Also known by the name Passiflora incarnata, passionflower is a beautiful flowering vine that has been shown to have a positive effect on anxiety, depression, and insomnia. It has also been found to reduce the body’s stress reactivity which helps support the adrenal system. Passionflower has been found to be just as effective as some prescription medications for these same issues.²
2. Reishi Mushroom
This ancient mushroom, also known as Ganoderma lucidum, has a long history of use for increasing health and vitality for thousands of years. Reishi mushrooms are full of bioactive constituents that have been found to have many, many benefits such as helping regulate blood sugar and protecting the liver from injury. This supplement is high in antioxidants and is also antiviral and antimicrobial.³
3. Selenium
Research has found that selenium, a micronutrient that cannot be synthesized by the body, is vital in helping support the immune system and even helps reduce the presence of inflammatory markers in the body.¹
4. Vitamin C
Yes, vitamin C, that old stand-by that everyone says you should take when you get a cold! Researchers have found that Vitamin C is an important player in modulating the immune response and supporting many cellular functions throughout the body.¹ So don’t wait until you’ve got the sniffles to start taking it!
Best Supplements for Overall Health
Supporting the basic function of the body can help lead to better health.
5. Fiber Supplements
Since only about 5% of Americans get the recommended level of fiber in their diet, fiber supplements can help. Increasing the level of fiber not only helps with bowel function, but can lower cholesterol levels and help regulate blood sugars.⁴
6. Fish Oil Supplements
The omega-3 oils provided by supplements have been shown to have many benefits. They can reduce triglycerides in the bloodstream, relieve rheumatoid arthritis, and even slow the progression of macular degeneration that comes with aging.⁵
7. Vitamin D Supplements
Our bodies can make vitamin D in response to sunshine, but otherwise we have to get it from our diets or supplements. Most Americans do not get enough sun to manufacture enough vitamin D, and deficiency levels have been rising. Vitamin D has been found to be vital to cellular and immune function and helps create antimicrobial peptides, helps the body absorb calcium, and can even reduce cancer cell growth.¹
Forrest Health Is Your Source for the Best Supplements
Shop these supplements and much, much more at Forrest Health to help get your new year off the best start possible. Increasing your health and vitality can be easy with the right support and guidance. If you would like to consult personally with Dr. Forrest, contact us today to set up an appointment to learn about the best supplements for your specific and personal needs.
Wishing you a happy, healthy, and productive new year from all of us here at Forrest Health!
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9 Health Benefits of Ginkgo Biloba
For thousands of years, ginkgo has been used in traditional Chinese medicine. It’s also a popular dietary supplement due to its ability to promote healthy blood flow and improve memory.¹ Ginkgo also has other health benefits you may not be aware of. Let’s find out more about it.
What Is Ginkgo Biloba?
Ginkgo Biloba, or Maidenhair Tree, is a tree that grows in China and Japan. It’s believed to have been around for over 270 million years—making it one of the oldest living species on earth. Because of its long history on the planet, it is also sometimes called the Fossil Tree. The fruits resemble small apricots and the seeds (also called ginkgo nuts) are also edible.¹
Ginkgo is a common tree used for planting along streets and is found in parks in the United States. Its unique fan-shaped leaves and graceful branches add beauty wherever it grows.
Historically the nuts and fruits have been used for medicinal purposes. Today, it is more common for the leaves to be used as an herbal supplement. Ginkgo biloba has been well studied by scientists to learn about its health benefits.²
History of Ginkgo Biloba
Ginkgo Biloba has been used in traditional Chinese medicine for thousands of years. It is believed that members of the royal court in ancient China would eat the seeds of the ginkgo fruits to help relieve senility. The leaves of the tree are used to treat memory loss and other problems, and it has become popular in western countries as well.¹
The tree was used as a medicinal herb in traditional Chinese medicine to treat many ailments such as memory loss, poor circulation, kidney and bladder issues, and asthma. Ginkgo Biloba supplements are still used today for these same issues, as well as preventing Alzheimer’s disease by improving blood flow to the brain.²
Ginkgo Biloba Benefits
Ginkgo biloba is an herbal supplement that’s been found to be helpful for a variety of issues. Most well known is its usefulness in treating memory loss and cognitive decline.
Due to its high level of antioxidants, ginkgo biloba supplements may have a wide variety of health benefits.³ Let’s look more closely at some of the benefits and uses of Ginkgo biloba:
1. Anti-inflammatory
Research has shown that the anti-inflammatory effects of Ginkgo biloba supplements may help with conditions such as arthritis and inflammatory bowel disease. It may also help to reduce inflammation associated with other illnesses such as cancer and heart disease.⁴
2. High in Antioxidants
The high level of antioxidants found in ginkgo biloba have been found to be beneficial to humans in a number of ways. Increased antioxidant levels are noted to be helpful in slowing some of the effects of aging and can even help reduce the incidences of certain cancers.²
3. Increases Circulation
While scientists have been able to document that ginkgo helps improve circulation, especially in older adults, more research is needed to understand exactly how this happens.⁴ Increased circulation and improved blood flow helps to improve overall health and can also reduce the incidence of certain illnesses.
4. Lowers Anxiety
Those powerful antioxidants may be at play here again, but research has shown the adults who regularly use ginkgo biloba supplements report significantly lower anxiety levels.³
5. Improves Brain Function and Memory
Past research showed that ginkgo biloba supplements helped with age related dementia and cognitive decline. While recent research has not been able to replicate those results, it is possible that the improved blood flow and reduction in inflammation may play a part in improving brain function and memory.⁴
6. Supports Healthy Eyes
It is believed that the increase in circulation created by taking ginkgo biloba supplements may also help improve vision. Some participants in research studies reported increased acuity of their vision but more research is needed.⁴
7. Relieves Headaches
The anti-inflammatory and antioxidant properties of ginkgo may help soothe or reduce the frequency of headaches. Use with caution if you suffer from migraines, as the increase of blood flow to the brain could bring on a headache.⁴
8. Helps Lessen PMS Symptoms
Research has shown that ginkgo can help significantly reduce the occurrence and severity of the physical and emotional symptoms of PMS.⁴
9. Helps Relieve Breathing Disorders
Since asthma and COPD are inflammatory disorders of the lungs, it makes sense that ginkgo would be helpful in reducing the symptoms of these breathing disorders. Researchers found a reduction in inflammatory markers when ginkgo was used in conjunction with the prescribed treatments for these illnesses.⁴
Forrest Health Is Your Source for Ginkgo Supplements!
Here at Forrest Health we want to help you reach your peak wellness and happiness. Shop our collection of ginkgo biloba supplements and learn more about how this amazing herbal supplement can help you today.
Make sure to check with your doctor or medical provider before starting any new herbal supplement as drug interactions and side effects are always possible.
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