Vitamin D
Vitamin D helps our bodies absorb calcium, which is important for bone health. This vitamin is important to bone health.
- The likelihood of you getting sick
- Your chances of bone and back pain
- Hair loss and loss of bone
Although you should technically be able to get the daily dose of vitamin D by getting outside for 15 minutes, the reality is that more than 40% of the people in the United States don’t. Living in areas that don’t get much sunlight, living in a 9-5 office life, and applying sunscreen (which blocks vitamin D synthesizing) can make getting vitamin D hard. Taub-Dix suggests looking for this vitamin in your multivitamin.
Magnesium
Magnesium is an essential mineral, meaning that we need to get it from food or supplements. Lerman states that magnesium is essential for bone health and energy production. But a lot of people suffer from magnesium deficiencies due to not eating the right foods, not because they need supplements. You can consume more spinach, artichoke, and soybeans prior to turning to supplements.
Calcium
Around 40% of Americans aren’t getting enough calcium from their diets. This means that these people don’t have enough calcium to sustain their bones and teeth. If you are one of those people that don’t take enough calcium, it would be very beneficial for you to go to a supplement store as soon as possible, so you can buy some calcium that can be taken daily. Calcium is essential for bone health. Women especially are more likely to lose bone mass.
Zinc
Lerman says Zinc tends to be lower in older people and those who are under a lot more stress. Which, (hello!) It’s almost all of us. It is logical. Zinc helps support our immune system. It also assists in wound healing.
Iron
Lerman recommends that iron be added to your multivitamin. But, not everyone needs the exact same amount. Iron has numerous benefits, including:
- Energy efficiency has increased
- Greater brain function
- Red blood cells that are healthy
People who consume red meats typically have enough iron in their diet, however certain situations such as having your menstrual cycle or puberty and becoming pregnant can increase the amount of iron you need. Iron is essential in times of rapid growth and development. If vegans and vegetarians do not consume meat, it’s essential to ensure that your multivitamin includes iron.
Folate
Folate (or Folic acid) is best known for helping to prevent and develop birth defects in babies. This ingredient is crucial if you want to grow your nails or combat depression.
Vitamin B-12
The B-vitamin complex is like an industrial unit made up of eight diligent employees who work together to create and sustain the body’s energy source by breaking down the micronutrients we consume (fats carbohydrates, proteins, fats). Each one has a specific function. Lerman says that specifically, vitamin B-12 is responsible for keeping the body’s nerves and blood cells in good health. It also helps make DNA, the DNA-like material found that is found in all cells. Deficiency in vitamin B12 is more common among vegans and vegetarians than in those who eat animal-based food items such as poultry, meat, and eggs.