The New Year is almost here! Our suggestion for 2020? Instead of focusing on diet and weight loss goals, try focusing on overall wellness. 

An essential part of wellness is getting the vitamins and nutrients your body needs to function properly and thrive. The best way to do this is by eating a varied diet with lots of fruits, vegetables, and plant or animal-based protein. But even the best diet in the world doesn’t give your body everything it needs, which is why it’s important to take supplements.

These are the best supplements for women that you might want to start taking in the new year.

Biotin 

Biotin is the common name for Vitamin B7. Biotin is an essential part of our metabolism. It’s used to make both glucose and fatty acids, which our body uses for fuel. Biotin helps break down the foods we eat into fuel.  Biotin also helps cell growth, which helps build healthy skin, nails, and hair. 

Why You Should Take It

Biotin will help keep your hair and nails from getting brittle. It will also help nourish your skin to keep it healthy and glowing. Taking a Biotin supplement ensures that your body has everything it needs to keep your metabolism and digestive system running smoothly.

How You Should Take It 

You can purchase a supplement with at least 30 micrograms and no more than 100 micrograms of Biotin in it. Some stores sell a “Hair, Skin, and Nails” formula vitamin that has Biotin mixed with a few other vitamins and minerals that help to build strong and healthy hair, skin, and nails.

It’s your choice whether you take a Biotin-based multivitamin or a supplement that contains only Biotin. As long as the supplement has at least 30 micrograms of Biotin, you’ll get the health benefits.

 

VITAMIN D 

Vitamin D is sometimes called the “Sunshine Vitamin.” Why? Because exposure to the sun is how our body generates Vitamin D. When there’s not enough sunlight in your life, your body doesn’t produce Vitamin D in sufficient amounts.

WHY YOU SHOULD TAKE IT

Vitamin D deficiency can lead to mental health issues, including depression. Seasonal Affective Disorder, a type of major depression that occurs during the winter, is directly linked to Vitamin D deficiency caused by the shorter days.

Taking a Vitamin D supplement, especially during the winter, helps improve mental health. If you don’t get outside as often as you should, taking a Vitamin D supplement year-round will help keep depression at bay.

Vitamin D is also good for bone health. So, getting enough Vitamin D is especially important for women, who are at higher risk for osteoporosis.

HOW YOU SHOULD TAKE IT 

You should be getting at least 600 IU of Vitamin D every day. How much you’re currently getting depends on how much time you’re spending in the sun each day. Since there’s no way to measure that, a safe bet is to take a supplement with at least 600 IU of Vitamin D.

Another way to ensure you’re getting enough Vitamin D is to get a special lamp that mimics sunlight. These UV lamps help your body produce the right amount of Vitamin D on its own.

However, if you have a Vitamin D deficiency, you still might not be getting enough from a UV lamp. Taking a Vitamin D supplement is the best way to ensure you’re getting enough.

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VITAMIN C 

Vitamin C is an essential vitamin that helps the body get rid of toxins and produce antioxidants. Because of its role in ridding the body of toxins, Vitamin C is essential for a strong immune system.

Vitamin C also helps regulate the hormone Cortisol, which is known as the stress hormone. So, getting enough Vitamin C can help keep your Cortisol levels under control, which can help reduce stress, anxiety, and depression.

WHY YOU SHOULD TAKE IT

You’ve probably heard that taking Vitamin C can help ward off a cold or help you recover from a cold once you have one. Though studies have found that Vitamin C won’t prevent a cold, it will help shorten the duration of a cold. Vitamin C also plays an important role in detoxifying the body. 

HOW YOU SHOULD TAKE IT 

Since Vitamin C is a water-soluble vitamin, there’s no such thing as getting too much of it. Your body will simply flush out what it doesn’t need. Vitamin C supplements come in pretty much any form – gummies, chewable tablets, powders to add to water, and pills. You can also get plenty of Vitamin C by loading up on citrus fruits.

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PROBIOTIC

Our digestive systems contain an entire ecosystem of microbes that help break down the food we eat into fuel for our bodies. When the ecosystem or microbiome is out of whack, the negative impacts on our bodies are far-reaching.

Probiotics are supplements that help rebalance the gut’s microbiome.

WHY YOU SHOULD TAKE IT

Imbalances in the gut can lead to digestive issues, systemic inflammation, poor food absorption, and even mental health issues. Taking a probiotic on a regular basis will help your body recreate the ideal microbiome in your gut. This helps prevent all sorts of systemic issues, especially for women whose guts get out of whack during their menstrual cycle.

HOW YOU SHOULD TAKE IT 

Taking a probiotic supplement is the best way to ensure that you’re getting everything you need to rebalance your gut microbiome. Probiotics are also found in yogurt and other foods and drinks with live cultures. So, adding these things to your diet can help.

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FINDING THE BEST SUPPLEMENTS FOR WOMEN 

These are just a few of the best supplements for women that you should consider adding in the New Year. These supplements can help you feel the best you have in years, which is the most important New Year’s resolution you can make.

For more tips about how to focus on wellness in 2020, check out the Health section of our site.

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