I put a lot of thought into what I put into my body, on my body, and how my body reacts. Because I spend a lot of time indoors, treat myself to sweets a little too regularly, and don’t eat nearly enough whole, vitamin rich foods – do any of us? – I decided recently to look more into supplementing with vitamins.

My boyfriend is a Chiropractor and has a lot of education on nutrition and vitamins specifically and he warned me about the possible dangers of taking the wrong types or dosage of vitamins. I decided to spend a few months researching natural remedies to some of my not-so-concerning ailments – like my constant exhaustion, my frequent breakouts, red skin, brittle nails, and digestive issues. Then, I spoke to a Nutritionist for advice at a local health food store in my area, Nature’s Way. She was extremely helpful and suggested I buy 4 different supplements instead of the ever-popular multivitamin, so I got a Vitamin D3, B12, Marine Collagen Type 1, and freeze dried broccoli sprouts.

Since changing my routine 2 months ago, I’ve noticed my mood improve, fewer breakouts, faster skin repair (on both cuts and breakouts) and an increase in hair growth. All of these improvements might not be directly related to my vitamins and more benefits might come my way after I’ve been taking them for a longer period of time, however, I do feel that my money and time researching and buying vitamins has been beneficial to my overall health and mood thus far.

Please bear in mind, everyone is different. You may not need the same vitamins as me, and the wrong dose of a vitamin can turn a good thing bad, so please do your research and ask your doctor what vitamin dosage is right for your body based on your current numbers. With that in mind, the vitamins I have listed (and pictured) below are the vitamins I am currently taking and think would be beneficial to many of you.

Collagen Type 1

Collagen is the main structural protein found in skin and other connective tissues, widely used in purified form for cosmetic surgical treatments, however, collagen can be taken as a supplement for a multitude of health benefits.

Natural collagen production slows rapidly after we hit age 25, so supplementing with collagen can be extremely beneficial to the way you feel, look, and perform, based on which type of collagen you take. I’ve broken down the 3 different types of collagen in the chart below, as the reason you are taking collagen should determine the type you choose to take.

*Collagen types 1 & 3 are similar and can be taken together, but collagen types 1 & 3 should be taken separately from collagen type 2 for optimal absorption.

Vitamin D3

The body produces its own Vitamin D through the action of sunlight on the skin, but because we don't all have access to sunlight all year long, 50% of adults and children worldwide are Vitamin D deficient, as suggested by recent studies.

Vitamin D:

• Helps body absorb other vitamins from food and other supplements
• Improves mood (think of how much happier you are in the summer sun!)
• Helps you maintain the health of bones and teeth
• Supports the health of the immune system, brain, and nervous system
• Regulates insulin levels and aid diabetes management
• Supports lung function and cardiovascular health
• Influences the expression of genes involved in cancer development

Vitamin B12

Vitamin B12 deficiency is usually characterized by fatigue, and while so many people are on nutrient robbing medications today like birth control, antibiotics, and NSAIDs, it is no wonder so many of us are yawning more than usual. Strict vegetarians, heavy drinkers and smokers, pregnant and breastfeeding women, and the elderly usually require vitamin B12 supplements as well.

Other signs that you might be deficient in B12 include:

• Constantly feeling tired or chronic fatigue
• Muscle aches and weakness
• Joint pain
• Difficulty breathing or shortness of breath
• Feeling dizzy
• Poor memory
• Inability to concentrate well
• Mood changes, like increased depression and anxiety
• Having abnormal heart problems, such as palpitations
• Poor dental health, including bleeding gums and mouth sores
• Digestive problems like nausea, diarrhea or cramping
• A poor appetite

A great tip my nutritionist gave me was that B12 doesn’t absorb well in the stomach, so it is important to take a sublingual “nugget” that you place under your tongue where it will absorb in minutes.

Raw, Freeze-dried Broccoli Sprouts

I have recently become obsessed with broccoli sprouts after listening to Dr. Rhonda Patrick’s podcast, "Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More".

“Cruciferous vegetables are at the top of the list of cancer-fighting foods, yet you would have to eat 10 servings of broccoli every day to get its benefits. Young broccoli sprouts contain up to 50 times more of the antioxidant sulforaphane than broccoli, according to research presented at the Diet, Epigenetic Events, and Cancer Prevention Symposium in 2007” according to Healthy Eating. Yes, hearing that a food as crisp and tasteless as broccoli sprouts did make my ears perk up, but the countless other health benefits associated with eating broccoli sprouts have me fascinated.

According to Dr. Rhonda Patrick, smokers who ate broccoli sprouts lowered their risk of lung cancer by a large percentage and men who ate broccoli sprouts lowered their risk of colon cancer by an even lower percentage! On average, subjects who consume three to five servings of broccoli sprouts per week decreased their risk of cancer by approximately 30%–40%!

For Patrick’s entire podcast, click here, but for some more benefits of eating this delicious salad or sandwich topping, see below:

• Promotes detoxification
• Combats cancer
• Lowers cholesterol
• Combats cardiovascular disease
• Fights obesity
• Improves diabetes
• Boosts immune systems
• Acts as an antiviral
• Fights bacterial and fungal infection
• Protects the skin
• Combats inflammation
• May combat depression and anxiety
• Protects the brain and restores cognitive function
• May prevent Parkinson’s Disease and/or, Alzheimer's Disease, Huntington’s Disease, seizures, and/or Schizophrenia
• Improves liver function
• Can protect the kidneys
• Prevents inflammation

Broccoli sprouts are extremely easy and cheap to grow yourself, but if you’re like me and don’t have time for that, you can buy raw, freeze-dried broccoli sprouts in capsules.

*The quality of your vitamins plays an extreme part in how your body will react, negatively or positively to supplements. For example, fish oil does incredible things for the body, but most brands are not quality fish oil and have become denatured: meaning the chemical makeup of the fish oil has changed due to temperature change, age, etc. and is now going to act as a poison to your body.

**I am not a Registered Dietician or Nutritionist; all of the information provided is secondary information and is from my own experiences. Please consult your doctor before taking my recommendations.

References:

https://www.energeticnutrition.com/blog/2016/04/collagen-types-1-2-3-knowing-important-differences/

http://www.medicalnewstoday.com/articles/161618.php

http://amino-collagen.com/collagen-supplements-comparison.html

http://theydiffer.com/difference-between-collagen-1-2-and-3/

http://www.newsmax.com/FastFeatures/health-benefits-of-vitamin/2015/04/07/id/387945/

https://www.google.com/search?q=collagen+definition&oq=collagen+def&aqs=chrome.0.0l2j69i57j0l3.1864j0j7&sourceid=chrome&ie=UTF-8

https://www.youtube.com/watch?v=zz4YVJ4aRfg

http://healthyeating.sfgate.com/advantages-broccoli-sprouts-4629.html

https://selfhacked.com/2015/01/13/panacea-benefits-broccoli-sprouts-sulforaphane/

http://hippocratesinst.org/sprouts-the-living-super-food

http://www.newsmax.com/FastFeatures/health-benefits-of-vitamin/2015/04/07/id/387945/

http://www.wellnessresources.com/health/articles/common_medications_that_rob_the_body_of_nutrients/

https://draxe.com/vitamin-b12-benefits/