Normally, I would say the best way to get all the crucial vitamins and minerals is through the food we eat. However, since I’m attending college and live in a residence hall on campus, it’s not very often that I get to cook in a real kitchen with high-quality food that I would otherwise be able to use back at home.
The dining halls on campus do offer gluten-free, dairy-free, and vegan options, however, the fruits and vegetables are not organic, the meat is not grass-fed, and the eggs are definitely not organic, pasture-raised, or cage-free. (I can tell just by looking at the dullness of the yolk.. It honestly looks like fake food)
Because of these limitations, I know that I am not getting all of the nutrients my body needs to stay at its peak state. So, I supplement with vitamins, lots and lots of vitamins!
Here’s a list of all the supplements I take, and why I take them:
Vitamin C – On an average day, I take around 2000-5000 mg; when I’m not feeling to great or feel a sickness coming on, I take upwards of 15,000-30,000. Vitamin C is an essential vitamin, meaning the body cannot produce it – and since it is so very important for the healthy functioning of our cells and bodies, supplementing with vitamin C is almost never a bad idea.
- Vitamin C is a very strong antioxidant that boosts the immune system, strengthening the bodies natural defense system.
- It encourages the creation of white blood cells and then helps protect them from damaging molecules like free-radicals (more on free-radicals in another post).
- It also is transported to the skin to act as an antioxidant and strengthen the skin’s barriers.
- Vitamin C also helps to prevent iron deficiency – iron is a very crucial nutrient that the body needs to help transport oxygen and create red-blood cells.
- There are actually two types of dietary Iron, Heme and non-Heme. Heme iron comes mostly from animal proteins like meat, poultry, seafood, and fish. Non-Heme iron is found in plant-based food like grains, legumes, fruits and vegetables.
- Each one is absorbed differently into the body. Heme iron is absorbed with ease, while non-Heme iron is less easily absorbed.
- However, studies have shown that having a just 100 mg of vitamin C in your system will help with the absorption of that non-Heme iron by 67% (1). 100 mg is is just ⅕ of the dosage of one of my capsules of vit C!
Elderberry – I usually only take this when I’m not feeling very well. Elderberry is especially useful in relieving and treating infections, headaches, or other flu-like symptoms.
- Elderberry is loaded with nutrients – it’s high in vitamin C and dietary fiber, and contains lots of flavonoids that come with anti-inflammatory and immune system benefits.
- Elderberry also contains lots of antioxidants.
- Because of all of the processed foods and heating of polyunsaturated cooking oils in the American Diet, reactive molecules are released into our bodies putting them in a constant state of oxidative stress – this contributes to the development of many chronic diseases.
- Antioxidants help to remove those reactive molecules from the body, helping to prevent chronic disease from developing.
Astaxanthin – I take one capsule every one-two days. Astaxanthin is a carotenoid pigment(giving many sea creatures a pinkish color) and very strong antioxidant. When compared to other carotenoids, it has shown the highest antioxidant activity against free radicals when compared to other carotenoids (2).
- Astaxanthin can also help promote healthy skin – smoothing wrinkles, maintaining moisture, and reduce inflammation-caused skin deterioration.
- Astaxanthin can enhance the body’s use of fatty acids, helping maintain energy levels and endurance.
- Astaxanthin helps reduce oxidative stress on the body thus improving cognitive function and acting as a brain food (3).
Magnesium – I take one capsule every single day. As a busy college student, this is a great supplement because it helps reduce stress and anxiety. Not only that, but it plays a crucial role in maintaining bone and muscle health!
Zinc – I take one capsule every single day. Zinc is crucial for proper immune function – when present in the body, it fights off infections and aids in the healing of wounds.
- Some studies show that taking a zinc lozenge at the first signs of cold symptoms can reduce the length of the cold by quite a lengthy bit, however more studies are needed for conclusive evidence – but there is no harm in trying and experimenting with this for yourself.
Vitamin D – Super, super important! I take supplements of vitamin D every so often during the warmer months and completely overload on the stuff in the colder months (when we tend to stay indoors for most of the day). This sunshine vitamin is absolutely necessary for strong immune system functioning, normal growth of bones and teeth, and even helps protect the body from many diseases.
Multi-Vitamin – This one is pretty self-explanatory. I use the Multithera 1 Capsule Formula Plus Vitamin K from the company ProThera. It’s loaded with a ton of good vitamins, minerals, and trace elements that we don’t always get everyday from our food. 10/10 I would recommend this one.
Ashwagandha – I take one capsule per day. Ashwagandha has been used for thousands of years to relieve stress, improve energy levels, and improve concentration.
- Ashwagandha helps thwart the growth of cancer cells (4).
- Ashwagandha has huge benefits in regards to men’s health. It has very powerful effects on testosterone levels and reproductive health – helping bring out that alpha male mindset.
There you have it; all the vitamins I take and their associated benefits (why I take them). However, don’t just take my word. I recommend you always question what you’re told and do your own research. Find your own sources and do what works for you. This is in no way medical advice, I’m simply presenting the findings of various studies and my own experience.
As always, stay well, stay healthy, thrive.
Sources
1. https://www.ncbi.nlm.nih.gov/pubmed/10799377
2. https://www.ncbi.nlm.nih.gov/pubmed/10775364
4. https://www.ncbi.nlm.nih.gov/pubmed/26230090
If you’re interested in going paleo, I wrote a tutorial that will explain everything and help you get started right now. In college? I’ve got a super detailed guide on how to maintain your diet and find the resources you need to stay healthy ! Have any questions about anything? I’m happy to help!
