# When Is the Best Time to Take Vitamins?
Does it matter when you take your vitamins? Sometimes! Each vitamin is digested and absorbed a little differently in your body depending on its chemical composition. So mealtimes make a difference. Some vitamins are broken down best with food, some with water, and others should even be taken on an empty stomach. And time of day matters too, some vitamins stimulate your body and are best taken in the morning and others help relax your mind and body and are better suited for bedtime. 

But above all else, the best time to take your vitamins is when it’s most convenient to you. In other words, find a time of day that you will remember to take your vitamins consistently. The most important consideration may be when you will remember to take the vitamin out of habit. 

## Why do people take vitamins?
Vitamins offer a wide range of benefits. Many people take vitamins because they know (or believe) that they have a deficiency within their body. Vitamins can help bridge gaps that exist. For example, a person is most likely to take a vitamin D capsule if he is told by a physician that his vitamin D levels are low. 

![best-vitamins-to-take-vitamins-2](//images.ctfassets.net/t9x0u6p47op0/49e6B8dxYKFuv7MIYepSmJ/3537565b8fb06fe4937e8477d1cc221f/best-vitamins-to-take-vitamins-2.jpg)

Many others take vitamins in a preventive or proactive manner. For example, an expecting mother will take a prenatal vitamin to meet new nutritional needs and prevent some future health conditions for her child.

Some people also take vitamins for the additional benefits, even if they are not deficient. For example, vitamins such as B12 can help to support a person’s energy levels. 

 It is best to take vitamins that you actually need, rather than taking something simply because others are doing it. Vitamins can play an important role in sustaining your overall health and it is best to give your body exactly what it needs.

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primary-cta: Take the quiz
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## Best time to take water-soluble vitamins
Water soluble vitamins dissolve in water before your body can benefit from them. Therefore, it is important to take these vitamins at a time that is spaced out from food

B vitamins are one example of a water soluble vitamin. In addition to being water soluble, some B vitamins are also known as energy boosters. Therefore, the morning is clearly the most ideal time to take B vitamins. Taking B vitamins first thing in the morning will not only improve your body’s absorption of the vitamins, but it will also ensure that you can reap the energy-related benefits throughout the day. 

## Best time to take fat-soluble vitamins
Fat soluble vitamins are best absorbed when taken close to a meal containing fats and oils. Fat soluble vitamins include vitamin A, D, E, and K (ADEK). A meal that is higher in fats and oils will increase your absorption of these vitamins. 

## Should any vitamins not be taken together?
For the most part, vitamins can be taken together. Although most vitamins are generally considered to be safe, that does not mean they can be taken without any concern for side effects or interactions. If you are taking other medications or you have an existing health condition, you should speak with your physician before taking a new vitamin.

![best-vitamins-to-take-vitamins-3](//images.ctfassets.net/t9x0u6p47op0/5QBpATeEWy7RgQP908CKbW/94ef369f8a83b1c8b213046c97ea639e/best-vitamins-to-take-vitamins-hero-3.jpg)

## Best time to take prenatal vitamins
Prenatal vitamins are an essential component in any woman’s pregnancy (e.g. for baby’s health, nausea, etc.). The most important thing you can do when it comes to prenatal vitamins is establish a routine. Prenatal vitamins should be taken daily, so forming a habit will set you up for success. 

Prenatal vitamins contain numerous vitamins and minerals that expecting mothers need to meet their new nutritional needs. Among these vitamins and minerals are two very important components: iron and methylfolate (the active form of folic acid).

If you are seeking for the most ideal time of day to take a prenatal vitamin, you will want to consider taking it first thing in the morning. Iron–which is contained in most prenatal vitamins–is absorbed best on an empty stomach, so it may be most ideal to take your prenatal vitamin first thing in the morning or before consuming any large meals. Your stomach is less likely to be full of food before bed and you will sleep through any minor stomach concerns that the prenatal vitamin may cause.

Whether it’s the time of day or the food you are consuming, when you take your vitamins can really make a difference. 

When Is the Best Time to Take Vitamins? | Care/of

Diana Morgan

When Is the Best Time to Take Vitamins?

# Pea Protein vs. Whey Protein: Which Is Right For You?
Protein. It’s one of the most talked about supplements on the market and the amount of protein products on the market reflects its popularity. Protein is an essential building block that every person needs in their diet. Oh, and protein is definitely not only for weightlifters! So where do you begin? Protein supplements can be broken down into many categories, but one comparison in particular has surfaced over the past few years: pea protein vs whey protein. With the increasing number of individuals becoming vegetarians and vegans, pea protein has erupted as a supplement. Who should consider pea protein? Is pea protein better or worse than whey protein? Read on for more detail. 

## Protein powder: the basics
You don’t need to be a weightlifter to rely on protein powder as a supplement. In fact, you don’t even have to be an athlete. Protein is an essential component of any person’s diet and our bodies need protein for processes such as building muscle. Along with fats and carbohydrates, protein is an essential macronutrient. In addition to serving as a building block for tissue development, protein also serves as a rich energy source for our body. 

Protein powders are a finely ground combination of protein sources and other ingredients. These powders normally have a consistency that is similar to flour and they can be mixed with liquids such as milk or water. Protein powders come in a variety of flavors, including classics like chocolate and fun flavors like cake batter. The large variety of flavor options make it easy to incorporate protein into your daily routine. For example, you could simply add the powder to water or mix it in with a smoothie. The amount of protein in a serving of protein powder is generally measured in grams (g). Typically, one serving of protein powder will deliver 20-30 grams of protein.

The primary factor that differentiates one protein powder from another is the source of protein. Most protein powders used to be derived from cow’s milk (whey protein), but there are many other sources of high quality protein available. Pea protein has become one of the front runners as a protein source. Many people want a protein powder that is not derived from animals and pea protein has become a very popular plant-based option. 

Whey protein and pea protein are both great sources for a protein powder. It is likely that your individual preferences will determine which type of protein powder is best for you. 

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primary-cta: Take the quiz
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## What is whey protein?
Whey protein is an animal-based product. Whey is derived from milk and is a byproduct of the cheese making process. In fact, whey is one of two types of protein present in milk. Once the milk is strained, whey is present as a leftover liquid substance. Lactose is present in whey since it is derived from milk. Given its origins, whey protein is not suitable for vegans or anyone that avoids consuming animal byproducts. Whey protein powders are available in almost any store that sells protein powders because they were the most popular type of protein powder for many years. 

### Benefits of whey protein
Protein selection is based heavily on personal preference. First, the grams of protein available in a single serving is often higher in whey protein products. Generally, whey protein contains more protein in a serving than plant-based proteins. For example, whey protein powders may contain over 30 grams of protein in one serving, whereas a comparable plant-based product may only contain 20 grams. Second, many people claim that whey protein is easier to digest and absorb. Protein powders often cause minor stomach and gastrointestinal (GI) issues, so it is a relief when protein powder does not cause any problems. 

## What is pea protein?
Pea protein is a very popular plant-based protein that has increased in popularity over the past few years. There are several other plant-based protein powders on the market (e.g. hemp seed, pumpkin seed, soy, etc.), but pea protein appears to be the most popular. Unlike whey protein, which is derived from milk, pea protein is derived from legumes (e.g. yellow split peas). Since pea protein is not animal-based, it does not contain lactose. Plant-based protein powders may be made solely from peas or as a combination of several plant sources. 

### Benefits of pea protein
Pea protein has exploded in popularity since the number of people following a vegan or plant-based diet has also increased. For those that prefer pea protein powders, two benefits are usually stated. First, pea protein is not derived from animals or animal byproducts. For those that are looking to avoid relying on animals as a food source, this often makes pea protein an ideal choice. Second, many people claim to have less allergic reactions or unwanted side effects when using a pea-based protein powder. For example, pea protein generally does not contain lactose or gluten, whereas whey protein normally does contain these components. Since many people are sensitive to lactose and gluten, pea protein is often an easy choice over whey protein. 

## Differences between pea and whey protein
The most notable difference between whey and plant protein is that plant protein fits into a vegan/plant-based diet, whereas whey protein does not since it is derived from an animal source. It is important to note two additional differences between whey protein and pea protein: (1) protein content, and (2) amino acids. For those that are on the fence about choosing a protein powder, these two differences are often important considerations. 

As noted briefly above, whey protein often contains more protein per serving. Although the differences are often small between a whey protein serving and a pea protein serving (e.g. 27g vs 22g), the difference may be a big deal for some consumers. Protein isolates are products that contain more protein per serving, but have reduced quantities of carbohydrates, fats, and some beneficial ingredients. Whey protein and plant-based proteins are available in isolate forms if you are interested solely in getting more protein per serving. As a reminder, it is very important to read a product’s label to determine how much protein is in a given serving and how large a single serving is. 

The second difference is amino acid content. Amino acids are the building blocks, or subunits, of protein. You may have heard of the “essential amino acids.” These essential amino acids are the amino acids that humans cannot synthesize on their own. Therefore, we must get these amino acids from our diet. Many whey proteins contain all nine essential amino acids (i.e. complete protein), but proteins based purely from pea proteins may be missing one of the essential nine (i.e. incomplete protein). To resolve this, companies often combine pea protein with another plant-based source to produce a product that contains all nine. If you want a product that contains all nine essential amino acids, you can often look for a product that is a “complete” protein powder. Alternatively, you can read the label for the nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

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subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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</cta>

## Should I use pea protein or whey?

Given the major spike in popularity for plant-based proteins, most reputable supplement companies now offer both [whey protein](https://takecareof.com/products/whey-protein-vanilla-tub_2 "whey protein") and [pea protein](https://takecareof.com/products/plant-protein-vanilla-tub_2 "pea protein") options. When selecting a whey protein powder, it is important to find [a product](https://takecareof.com/products/whey-protein-vanilla-tub_2 "a product") that has transparent labeling and is sourced responsibly. Similarly, when selecting a plant-based protein, you should look for [a product](https://takecareof.com/products/plant-protein-vanilla-tub_2 "a product") with clear labeling that details the plant sources utilized for the protein itself. An [ideal plant-based protein powder](https://takecareof.com/products/plant-protein-vanilla-tub_2 "ideal plant-based protein powder") will contain pea protein and other plant sources—a plant-based protein blend—to increase the essential amino acids in each serving. A few other criteria to focus on when seeking for a high quality protein product (whey or plant-based) include low sugar quantities, organic ingredients, natural flavors, and no unnecessary fillers or additives.

With the recent rise in popularity of plant-based protein powders, picking which protein source is best for you can be a tough decision. We're here to help.

Pea Protein vs. Whey Protein: Which Is Right For You? | Care/of

Pea Protein vs. Whey Protein: Which Is Right For You?

## 1. Made to take care of you 

Vitamins are personal, and at Care/of, we get that. That’s why we design your vitamin plan with essential nutrients that fit your health goals, not everyone else’s. Energy fading by mid-day? We might recommend our Rhodiola. Skin and hair need some love? Collagen to the rescue. Prepping for a new addition? Our Prenatal (with 22 essential nutrients) it is! 

![made-for-you-new](//images.contentful.com/t9x0u6p47op0/3Vlt1l84VTJwkb5AVSGdbz/7039497ed343ae2df479d20e6c5a8628/img-made-for-you.jpg)

## 2. Honest, science-backed advice 

You deserve to know all that goes into the vitamins you’re taking. We promise to be as upfront with you as possible about the science behind each and every ingredient inside your vitamin pack. And we give it to you straight—breaking down what each ingredient does and what benefits to expect, minus the jargon. 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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## 3. Formulated for your body

We’re deliberate about our vitamin ingredients. That means choosing the nutrients that are easiest for your body to absorb and digest. For example, our folate is methylfolate, a form that is naturally found in the cells and most easily absorbed by the body. We also transparently source our ingredients from around the world in the regions where they grow the best.

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“We also transparently source our ingredients from around the world, resulting in the purest, most potent, most effective forms.”
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![formulated-for-your-body-new](//images.contentful.com/t9x0u6p47op0/3V6I9j0XfxnN7NKkcjVM3H/afa812a4ff27a97e9bf5c993907c0bbc/formulated-for-your-body.jpg)

## 4. All your vitamins in one daily pack 

If you’re like us, remembering how many vitamins to take every day can bring on more than a little anxiety. Our all-in-one packs take the guesswork and calculations out of your vitamin routine, so you can get back to your day. A bonus: Our daily packs are made with plant-based film—specifically wood pulp and a fermented blend of corn, cassava root, and sugarcane—and are compostable. Good for you, good for our planet. For more info on our sustainability efforts, visit: [https://takecareof.com/p/eco](https://takecareof.com/p/eco)

![everything you need](https://images.ctfassets.net/t9x0u6p47op0/3qgPLecCvOpn0cvWNf5aYy/893f36207a6630558c443447f73736f1/Why_Care_of_EverythingYouNeed.jpg)

## 5. Delivered right to your door 

No time to think about refills? Same here. Once you place a Care/of order, your personalized vitamin packs are shipped straight to your door every month—we even print your name on each one! If you ever need to pause or change up your deliveries, not to worry — we make adjustments super easy for you as well. You’re always in control.

Care/of makes finding a vitamin routine that fits your life the easiest thing on your to-do list.

An easier way to take care of your health, one pack at a time. 

5 Reasons to Try Care/Of Vitamins Today

# Vitamins for Hangovers: A Simple Guide
Drinking too much alcohol can lead to the not-so-great experience known by many: the hangover. 

A hangover happens after you drink too much alcohol and feel nauseous, fatigued, headache-y, and even throw up the next morning. So it’s not surprising to know that people are often trying to find a way to diminish the severity of a hangover or avoid it altogether. 

Unfortunately, there is no magic pill that can make your headache go away or prevent you from getting one in the first place. But various vitamins and supplements may play a key role in supporting your health, particularly when it comes to the dreaded hangover. 

## What causes hangovers?
Simply put, hangovers are caused by drinking too much alcohol. There is no formula for determining just how much alcohol causes a hangover for each individual person but generally, the more alcohol you consume, the more likely you are to experience a hangover the next day. 

Besides alcohol itself, hydration (or the lack thereof) is one of the biggest culprits for a hangover. 

Alcohol is a diuretic which means that it causes your body to lose water. On top of this, alcohol depletes essential electrolytes in our system that are responsible for maintaining the fluid balance in your body and helping you stay hydrated. Drinking water may also not be top of mind if you're drinking alcohol which can also impact your hydration and cause you to feel the effects of alcohol.

## Can vitamins cure a hangover?
Even if vitamins and supplements cannot cure a hangover, they can help replenish your stores of essential vitamins and electrolytes and help you maintain an overall wellness. 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
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## What vitamins can help with hangovers?
You’ve probably heard of some wacky hangover cures like drinking pickle juice or eating saltine crackers. Most of these don’t have any evidence of actually curing a hangover but may be based on some vitamin wisdom — particularly replenishing key minerals and nutrients depleted after a night of drinking. 

While no vitamin can cure a hangover, there are several that can help support your health if you often have one too many drinks.

B Vitamins (like [Vitamin B12](https://takecareof.com/products/vitamin-b-12_2 "Vitamin B12")): B vitamins are essential for the brain and nervous system. They are important in helping you produce energy, creating red blood cells, and supporting neurological function and chemical signaling.

Frequent alcohol consumption can deplete B vitamins, particularly vitamin B1 (thiamin), vitamin B6, [vitamin B12](https://takecareof.com/products/vitamin-b-12_2 "vitamin B12"), and folate. So if you're drinking a lot of alcohol, it may be beneficial to supplement with B vitamins. You can look for either a vitamin B-Complex which combines several of the [B-Vitamins](https://takecareof.com/products/b-complex_4 "B-Vitamins") into one pill or you can supplement with a standalone vitamin B12.* 

[Multivitamin](https://takecareof.com/products/multivitamin "Multivitamin"): 
Drinking alcohol regularly can deplete important nutrients in your body like B vitamins, folate, and magnesium. If you frequently consume alcohol, you might consider taking a [multivitamin](https://takecareof.com/research/multivitamin_1 "multivitamin") or [multivitamin with iron](https://takecareof.com/products/multivitamin-iron_1 "multivitamin with iron") to make sure you’re getting the necessary vitamins and minerals your body needs for overall health.*

[Milk Thistle](https://takecareof.com/products/milk-thistle "Milk Thistle"): Milk thistle is often used to help support healthy liver function. Research has shown that it may reduce free radicals, which are produced when your liver metabolizes toxic substances like alcohol. 

While clinical studies are mixed, milk thistle has a rich traditional history for liver health. Milk thistle has been used in traditional medicine for over 2,000 years and the Roman naturalist, Pliny the Elder, even spoke about it’s beneficial effects in the first century.* 

[Vitamin C](https://takecareof.com/products/vitamin-c "Vitamin C"): Research has shown that drinking can negatively impact your immune system by suppressing normal immune responses. If you often drink it may be a good idea to supplement with Vitamin C, a powerful antioxidant that plays a major role in supporting your immune health.* 

[Magnesium](https://takecareof.com/products/magnesium-small "Magnesium"): Magnesium is an essential mineral for over 300 reactions in the body and research shows that people who consume alcohol frequently are at a higher risk for magnesium inadequacy or deficiency. Magnesium is also a type of electrolyte (AKA a salt or mineral that controls electrical impulses in the body) which impacts hydration. Since drinking too much can deplete essential electrolytes (like magnesium) in our systems, this in turn can have an effect on your hangover.* 

[Electrolytes](https://takecareof.com/products/electrolytes_1 "Electrolytes"): Alcohol consumption increases the body’s urine output and can result in sweating, which can impact the body’s hydration and electrolyte balance. Electrolytes replenish key nutrients that can be depleted during alcohol use (sodium in particular) and can help with hydration. It is important to replenish your electrolyte stores if you have been drinking recently or if you drink frequently.* 

While supplements may help replenish lost nutrients, overall, the best way to prevent a hangover is not to over consume in the first place.

While no vitamin can actually cure or prevent hangover, there are several supplements that can help support your health if you often have one too many drinks.

Vitamins for hangover? | Care/of

Vitamins for hangover?

# 5 Reasons Why Care/of is the Easiest Resolution to Keep

 It’s time! 2020 is in full swing. The holidays have left me boozy and carb-filled. But alas, here I am, entering a new decade looking back with only a smidge of reluctance and looking forward with abundant (foolish?) optimism. Pen in hand, I’m writing down my New Year’s resolutions. 

Yes, I am... pumped. I think. To be real, while there’s a lot the 20-teens taught me about taking care of my health (I figured out drinking my greens was easier than eating them and that I prefer low-impact exercise), there’s still a lot left to be desired. 

I go out, I stay up late, and I don’t always eat my vegetables. And that’s where Care/of comes in — to help me fill in the gaps. Here’s five reasons why sticking to my vitamin routine is the absolute easiest thing on my list this year.

## 1. [Care/of’s straightforward quiz](https://takecareof.com/survey/new) is a health goal game-changer

Care/of offers a simple and speedy (just 5 minutes!) online quiz to help you figure out exactly what you need. Because, you know, the vitamin aisle is kind of scary. Through a short series of easy questions about your diet, lifestyle, and health concerns, Care/of customizes daily vitamin packs just for you. Based on my answers like mentioning I have food allergies and trouble with afternoon energy slumps, Care/of recommended I take Calcium and Rhodiola. I also mentioned that my skin is a priority to me, so they added Astaxanthin to my pack. 

## 2. Staying on track is made simple with Care/of's app

![app check in testimonial](//images.ctfassets.net/t9x0u6p47op0/5Et8bSj8dPlxVJWoVBA7co/952d832bd5d55d15b1de5e4d706c8f88/app_check_in_testimonial.png)

Not only is its functionality super seamless and user-friendly, but the beautiful design makes Care/of’s app a joy to use each day. More on that later! With notifications enabled, Care/of’s iOS app sends me fun reminders each day so I don’t forget to take my vitamins. Oh, and another cool thing it does? It tells me exactly how each of my vitamins are impacting my health along the way. Instant motivation!

## 3. Care/of's recommendations are backed by research

When I first got my results I was intrigued — I had never heard of most of these vitamins before or their benefits. When I clicked on each vitamin to learn more, I discovered all of the information Care/of provides about their supplements are backed by research and on-staff nutritionists. And, it’s all on Care/of’s website in no-nonsense, easy to digest language. 

## 4. My new routine is on-the-go and quick

Going out of town? No problem. Don’t have time to unscrew and rescrew a thousand vitamin bottle lids every day? Me neither. Care/of makes consistency KEY by allowing me to take my little vitamin packets with me anywhere. I always throw a couple in my bag to have on hand in case I'm unexpectedly out and about. This way I’ll never get off track. And taking them is as easy as grabbing a glass of water. Oh, and those daily packs with your name? They’re made from plant-based film so you can compost them. Your name will now become a part of the Earth. Enjoy!

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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## 5. It’s P R E T T Y

![testimonial product shot](//images.ctfassets.net/t9x0u6p47op0/5rLre9zg0Zzu8rWde5cCui/6a691f08ddd3444759ee52e95f873c11/testimonial_product_shot.png)

In what might be the feature that most appeals to me, Care/of’s packaging and branding are thoughtfully designed. I like to keep the dispenser my packs arrive in on my kitchen counter in plain sight because it's just that cute. Much better than a big collection store-bought vitamins in their bulky bottles would look in your cabinet, no? And it takes up so much less space! It’s a load off my mind — and helps me to keep my resolution to “declutter my home” easier, too. The beauty of Care/of makes my vitamin routine feel like a little gift I give to myself each day, and don’t we all want a little more of those in 2020?

Use my code 2020 to get 50% off your first order after [taking the quiz](https://takecareof.com/survey/new)!

Care/of comes in to help me fill in the gaps. Here’s five reasons why sticking to my vitamin routine is the absolute easiest thing on my list this year.

5 Reasons Why Care/of is the Easiest Resolution to Keep

New research suggests that the earlier you start taking a prenatal, the better. In fact, according to the [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945), it is advisable to start taking prenatal vitamins even before conception. Their recommendation goes so far as to suggest prenatal vitamins should be taken by any woman who is of child-bearing age. 

## Why should someone take prenatal vitamins before pregnancy?

There are many reasons to begin taking a prenatal vitamin before you’ve even picked out a name for your little angel. Along with maintaining a healthy diet, it is recommended that folic acid be taken [at least 1 month prior](https://www.plannedparenthood.org/learn/pregnancy/pre-pregnancy-health/what-are-prenatal-vitamins) to attempting to conceive a child. This is because those first several weeks of pregnancy are incredibly important for the overall development of the fetus. Moreover, given the nature of conception, many women do not even know they are pregnant until those crucial first weeks have already passed. 

[Prenatal vitamins](https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945) usually include more iron and folic acid than traditional multivitamins. That is because folic acid can help prevent fetal abnormalities that impact the spinal cord and brain. In addition, iron aids in the baby’s overall development and growth. Iron contributes to healthy fetal growth by preventing anemia, which is a condition where the blood has too few healthy red blood cells. 

However, those are not the only nutrients that are important in fetal development. Vitamin D and calcium, as well as omega-3 fatty acids can be critical in the baby’s development. Omega-3 fatty acids, for instance, are important for expecting mothers who do not consume fish. In addition, Vitamin D and calcium are most critical during the [third trimester](https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945). This is typically when the baby’s bones are growing the most and when they need the most calcium. 

## What are the best prenatal vitamins?

Not all prenatal vitamins are created equal. Some do not contain everything you need or want in your vitamin and it can be hard to tell the difference between all of the vitamins currently on the market. Many even come with the recommendation that they be taken at night, since they can make soon-to-be moms queasy and nauseous. That’s why we formulated the [Care/of prenatal vitamin](https://takecareof.com/prenatal-vitamins/recommendations). What we figured out is that by fermenting the vitamins with foods, the vitamins are a lot easier to digest than some alternatives. 

In addition, these prenatal vitamins include 22 active ingredients, some of which are not included in other prenatal vitamins. Nearly 90% - 95% of pregnant women do not get sufficient [choline](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/), which is a nutrient that performs various functions in the human body, including cell structure and metabolism. The Care/of prenatal vitamins offer 100mg of Choline, which is considered the adequate daily intake amount. 

Finally Care/of follows trends in research when creating products. That means that only the best ingredients are included in our prenatal vitamins. That means only those ingredients which are a benefit to both mom and baby, from conception to cradle. Our formula is unique, making Care/of the best prenatal vitamins you can find. And as a matter of convenience, our prenatal come in daily packs, so you don’t have to separate them out yourself. 

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
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## Other common questions

### What will happen to a man if he takes prenatal vitamins?

There have actually been [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352710/) recently performed that looked at whether or not men should take prenatal vitamins as a precursor to their partner’s pregnancy. While the studies are inconclusive, there is still some discussion around determining whether or not an increase in folate for men can help decrease the chance of birth defects. We know it works for women, so we need more research into whether men should be consuming folate before conception as well. 

However, what these studies do show is that men should not take prenatal vitamins long term. There are too many negative consequences to men taking these particular vitamins in these particular quantities. Some of the negative effects are due to the iron included in prenatal vitamins. The problem is that these vitamin packs are created to satisfy the needs of pregnant or soon-to-be pregnant women, not men. The daily adequate intake of vitamins and minerals is just not the same for men as it is for women. For example, men need about [18 mg of iron per day](https://www.babymed.com/womens-and-mens-health/is-it-safe-if-he-takes-his-wifes-prenatal-vitamins), whereas prenatal vitamins include nearly two times that amount. An iron overdose can be lethal. So, for men who are already eating iron-dense foods, taking a prenatal vitamin is not advised. 

## Why do I sleep so well when I take prenatals?

It is no surprise that you might find you sleep better when taking prenatal vitamins. That is because they often contain many of the vitamins and minerals that are intended to help you sleep better. You are getting the recommended doses of vitamins and nutrients that you might’ve been deficient in before getting pregnant. 

Take iron for example. It’s a key ingredient in prenatal vitamins and [oxygenates the cells and tissues](https://www.alaskasleep.com/blog/9-vitamins-and-minerals-to-help-you-sleep-better) of the body. Without enough of it, we tend to feel sluggish and rundown. If you are getting your recommended daily dose of iron through your prenatal vitamin, you are better able to combat that fatigue. Vitamin D is another key ingredient in prenatal vitamins. A [deficiency in Vitamin D](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912737/) can lead to overall disrupted sleep and can affect your sleep schedule and pattern. 

## Why is folic acid important in pregnancy?

According to the [Centers for Disease Control and Prevention](https://www.cdc.gov/ncbddd/folicacid/about.html), it is recommended that all women who are of child-bearing age have an intake of 400 mcg of folic acid per day. The consumption of folic acid can help prevent major birth defects, including spina bifida and anencephaly.

If you are actively trying to conceive, it would be smart to start taking a good, solid prenatal vitamin now.

When Should You Start Taking Prenatal Vitamins? 

At what point in pregnancy should I start taking prenatal vitamins?

The name Ashwagandha roughly translates to ‘horse smell’ in sanskrit. Not the most appealing epithet, perhaps, but this unassuming shrub touts an impressive list of benefits from stress relief to energy support.

The ashwagandha plant itself is small and short, with velvety leaves and bell flowers that contain orange fruits, similar in appearance to a tomato; the plant also goes by “Indian ginseng” and “Indian winter cherry”.

Native to India, the Middle East, and North Africa, ashwagandha has been cultivated and used in ayurvedic medicine for thousands of years, and now grows all over the world. It can be purchased in almost any health food store or supplement aisle, usually among other herbs referred to as adaptogens.

### What is an adaptogen? 
To be considered adaptogenic, herbs have to meet three specific criteria: 

- Be non-toxic to the body
- Reduce and regulate stress by helping the body adapt to it
- Restore normal physiological function

These qualifications were developed [by Russian scientist N.V. Lazarez](https://www.jadience.com/ingredients), who studied plants that help the body adjust to stress. Lazarez is best known for discovering other adaptogens, like Siberian ginseng, and teaching research scientist Israel Brekhman, who [would build a 45 year career around studying adaptogenic plants.](http://cms.herbalgram.org/herbalgram/issue34/article771.html?ts=1561146032&signature=448d7c69eee6472f09eb6ed8bbf5ac41) 

## What are the health benefits of ashwagandha?
In Ayurveda, ashwagandha is classified as a “[Rasayana](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/)”, or tonic: used for whole body rejuvenation. Rasayanas help promote a youthful state of physical and mental health and are said to enhance happiness. Among the Ayurvedic Rasayana herbs, ashwagandha holds the most prominent place.

The traditional health uses of ashwagandha are so numerous it can be a lot to process! Here are some of the ways ashwagandha has been used in Ayurvedic medicine, [according to a comprehensive overview of the herb in the international journal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/), African Journal of Traditional, Complementary and Alternative Medicines:

- Digestive health
- Sleep health
- Immune support
- Eye health
- Endurance
- Stress
- Cognitive health
- Energy 

Today, researchers are exploring ashwagandha supplementation more than ever before, investigating new ways this small herb can impact the body. 

## Ashwagandha for stress
Nearly everyone experiences stress from time to time. Stress is often tied to everyday mental demands such as work and family responsibilities. [According to the Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987 "According to the Mayo Clinic"), common effects of stress can include fatigue, muscle tension, changes in libido, digestive concerns, and problems with naturally falling asleep. While occasional stress is normal, many seek ways to manage and reduce excessive stress in their lives.

Adaptogens are herbs that have been found to help the body adapt and adjust to stress, and stress reduction is still one of ashwagandha’s best known applications.

Supplementing with ashwagandha may help combat occasional stress [as clinical trials](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ "as clinical trials") demonstrate the herb’s effectiveness in reducing perceived stress compared to placebo. These same studies demonstrate that [ashwagandha has been shown](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ "ashwagandha has been shown") to reduce cortisol, or stress hormone levels, and boost resistance against stress.

## Ashwagandha for cognitive function
Daily stressors often can slow us down and lead to a loss of focus and productivity. Enter ashwagandha. Ashwagandha has long been used in Ayurvedic medicine to help support improved memory and cognition. In fact, [a recent study](https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1284970?journalCode=ijds20 "a recent study") found participants who took a concentrated ashwagandha extract for eight weeks experienced improved immediate short-term ability to focus and information processing speeds. 

## Ashwagandha for sexual wellness
Stress has a habit of invading other areas of our lives, and unfortunately the bedroom is no exception. Stress can lead to irritability and frustration, which, combined can lower your sex drive. 

Ashwagandha has [long been used as an aphrodisiac](https://www.researchgate.net/publication/331087493_Ashwagandha_Withania_Somnifera_A_potential_aphrodisiac_drug_in_Ayurveda "long been used as an aphrodisiac") and to support sexual wellness for both men and women. Because of this long traditional use, scientists continue to study the adaptogenic herb to get a better understanding of how it can promote a healthy sex life.

In a recent study of women experiencing sexual challenges, ashwagandha [was found to improve sexual function](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609357/ "was found to improve sexual function"). The benefit was wide-ranging, and impacted libido, arousal, lubrication, orgasm, and overall satisfaction with sex.

But the benefits of this tonifying herb aren’t limited to sexual wellness in women. Men might also benefit from incorporating ashwagandha into their sexual wellness regimen. [Recent research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/ "Recent research") has shown initial promise in men taking ashwagandha for enhancing testosterone levels and sperm count and quality. Its soothing effects on stress are also likely a contributing factor, [according to further research](https://www.ncbi.nlm.nih.gov/pubmed/19501822 "according to further research").

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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## Ashwagandha for muscle strength & recovery 
It might surprise you to hear that stress plays an important role in your fitness routine. When you workout, your body responds and adapts to new stress by repairing and strengthening it. Resistance training (weight lifting) is a great example of cause/effect stress on your muscles, which can result in lean muscle tone and increased strength. It turns out that ashwagandha may help with occasional fitness-related stress as well—with compelling results. 

In one [recent study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658772/ "recent study"), healthy men who worked out for 8 weeks while supplementing with 600mg of ashwagandha extract daily experienced significantly greater increases in muscle strength as evidenced by bench press and leg extension exercises. Even more impressive, those who took ashwagandha also had a significant reduction in exercise induced muscle damage. Ashwagandha helped propel the participants to gains in strength and better recovery.

## Ashwagandha for stamina & endurance
Turns out if you’re more of an avid cycler than a weight lifter, ashwagandha might be an excellent exercise partner. [The International Quarterly Journal of Research in Ayurveda](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/ "The International Quarterly Journal of Research in Ayurveda") recently published a compelling study showing that ashwagandha can support healthy adults who prefer cardio for their workout. 

In the study, healthy athletic adults were asked to take a concentrated ashwagandha extract for 12 weeks and were then measured by a running exercise. The results? Those in the ashwagandha group experienced gains in cardiorespiratory endurance and improved overall quality of life (measured by a survey on how the athletes were feeling).

## Ashwagandha for satiety & weight management
Stress and overeating go hand in hand, but stress eating can go a long way to disrupt your weight management and fitness goals quickly if it’s not kept in check. Research has shown that ashwagandha may help lessen those cravings. 

A recent study found that ashwagandha helped significantly reduce stress as has been shown in other clinical trials. What [made this trial different](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/ "made this trial different"), however, was that it also looked at markers around stress eating, including food cravings. After 8 weeks, participants taking ashwagandha showed significant improvement in perceived stress and food cravings. And as an added bonus: the group who took ashwagandha shared that they were happier after 8 weeks than their placebo counterparts. 

## Ashwagandha for immune health
When it comes to immune health, ashwagandha is well known in Ayurvedic tradition to be one of the most potent supporters. In fact, the [University of Michigan Medicine](https://www.uofmhealth.org/health-library/hn-2039005 "University of Michigan Medicine") notes that ashwagandha has immune enhancing effects, and helps support the body’s natural defense mechanisms. To understand the mechanism of action here, [one animal study](https://www.ncbi.nlm.nih.gov/pubmed/10616957 "one animal study") found that ashwagandha strengthened the immune system of mice after researchers detected an increase in the rodents’ white blood cells.

## Ashwagandha for reproductive health
Stress is known to have a negative impact on fertility, which in turn, can heighten worries and doubts around conception and pregnancy. But finding ways to manage stress may help alleviate reproductive health woes. Because ashwagandha is an adaptogen, it is an ideal herb for assisting in stress response and relief from the persistent worries that may accompany and complicate the path to conceiving. Emerging research also suggests that men can also nourish their reproductive hormones and functions with ashwagandha. One recent study found that ashwagandha’s therapeutic properties [supported male semen parameters and serum hormone levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3863556/ "supported male semen parameters and serum hormone levels").

## Ashwagandha for sleep
Turns out ashwagandha’s Latin name provides some insights into one of its many benefits. The Latin name used for classifying this plant is *Withania somnifera*—the species name somnifera translates directly to “sleep-inducing.”

While ashwagandha has been traditionally used to help promote healthy sleep for centuries, modern research has scientifically confirmed this benefit. In fact, [a review of five clinical trials](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843 "a review of five clinical trials") found the herb had a significant effect on overall sleep and helped promote mental alertness and healthy stress levels upon waking.

# Other questions about ashwagandha 

## Which ashwagandha should I take?
If you are going to take an herbal supplement, you want one that is manufactured with the utmost care, quality and potency. [Care/of ashwagandha](https://takecareof.com/products/ashwagandha_1 "Care/of ashwagandha") is sustainably grown in India and produced using a gentle extraction method that yields the highest concentration available to nourish your body.

Our ashwagandha is organic, vegan, and non-GMO. Extracted from the plant’s root, only the healthiest roots that are solid, bright and of the proper mature size are used. 

The active constituents in the roots are gently extracted with water instead of harsh solvents or chemicals. This respectful extraction method is the result of over a decade of research and development and delivers a highly concentrated extract. The powder is then dried, analyzed, and shipped to the United States where it is tested and encapsulated.

Care/of ashwagandha delivers a pure supplement that you can trust, made with minimal ingredients. In our ashwagandha capsules, you will find the following ingredients: ashwagandha extract, organic brown rice flour, capsule (hypromellose) and organic rice hull concentrate.

## What are the benefits of ashwagandha for men?
Ashwagandha is very beneficial to men and an easy way to consume powerful, plant-based nutrients. As previously outlined above, the benefits of ashwagandha for men are numerous and include:

- Better adaptation to stress
- Potentially reduced cortisol levels
- Improved cognitive function
- Heart health support
- Sexual function support
- Sperm health support
- Body weight management 

## Does ashwagandha increase a man’s height?
A common question about ashwagandha for men is if it increases a man’s height. 

Because of its many health and wellness benefits, ashwagandha has a bit of a legendary reputation. Although it is touted as a tonic that improves the quality of life in Ayurveda, it does not have the ability to increase someone’s height. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
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## What are the benefits of ashwagandha for women?
In addition to helping the body adapt to stress, ashwagandha has many benefits for women including gentle hormone balancing and reproductive support. It also assists with improving mood and supporting cognitive function.

## Does ashwagandha cause weight gain?
One question women commonly ask is whether ashwagandha will cause you to gain weight. Good news, research demonstrates that the opposite is actually true. Ashwagandha’s calming properties may help reduce food cravings that are brought on by stress. [A clinical study in the Journal of Evidence-Based Complementary & Alternative Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871210/ "A clinical study in the Journal of Evidence-Based Complementary & Alternative Medicine") showed that people taking ashwagandha showed reductions in scores on the Food Cravings Questionnaire. The research further recommends that ashwagandha is effective for body weight management in adults.

## Does ashwagandha have side effects?
One of the main characteristics of adaptogenic herbs is that they do not harm your body. But with the wide range of benefits offered by this powerful herb, it can produce a few minor side effects for some people who take the supplement for the first time. 

[Consumer Lab](https://www.consumerlab.com/answers/side-effects-of-ashwagandha-supplements/ashwagandha-side-effects/ "Consumer Lab") reports the most common side effects in studies reported as headache, sleepiness, and stomach upset. They also note that ashwagandha may potentially lower blood pressure and blood sugar, and increase thyroid hormone levels. That is why it is important to discuss taking new supplements with a licensed medical practitioner or your physician.

## Can ashwagandha be taken on an empty stomach?
Ashwagandha can be taken on an empty stomach and some people find that it works better that way. It can also be paired with a small snack if you are concerned about digestive discomfort.

## How long does it take for ashwagandha to start working? 
How quickly supplements begin to work in the body greatly depends on other factors in your life. Supplements can help to nourish your body, especially in conjunction with other healthy habits. But in addition to supplements, it is essential to eat a balanced diet and get regular exercise in order for your body to receive the herbal benefits that nature has to offer.

When used in conjunction with a healthy lifestyle, ashwagandha can begin to positively impact the body within two weeks. However, depending on your individual health, it may take a few months to experience or even notice big changes. 

The quality of your ashwagandha supplement is what will make the biggest difference. That means a high-concentration, full-spectrum extract will have the most significant impact in your body. A clinically relevant dose backed by modern research is also recommended to improve your experience with ashwagandha. Additionally, continued daily intake is important to allow your body to fully utilize ashwagandha and experience its benefits. 

## Start taking ashwagandha today
At Care/of, we believe in the power of ashwagandha and all that it has to offer. That’s why we go through great care to deliver the most potent and carefully extracted ashwagandha supplement on the planet. [Our ashwagandha](https://takecareof.com/products/ashwagandha_1 "Our ashwagandha") is suitable for vegans and vegetarians, and you can feel good about our supplement’s purity and high-quality ingredients. After reading about the many benefits of ashwagandha, why not give it a try?

Ashwagandha has been cultivated and used in ayurvedic medicine for thousands of years, and now grows all over the world.

Ashwagandha: The Benefits, Uses, and Side Effects

The Health Benefits of Ashwagandha: Adaptogenic Hero

If you’ve read anything about hair loss, it was probably targeted towards men, who are often the only ones that hair loss articles and products are geared towards. But the reality is that hair loss affects both men and women, at all stages of life. The causes can be intrinsic, think genetics or hormones, or they can be extrinsic: things like nutritional deficiencies and oxidative stress. 

If you’re losing hair due to intrinsic factors, supplements might not be very helpful for you. But the good news is that extrinsic factors (the ones we can address more easily) are much more common than most people realize, and proper supplementation can help. But first thing’s first, let’s break down what we mean when we say extrinsic factors. 

![Screen Shot 2019-06-11 at 10.47.43 AM](//images.ctfassets.net/t9x0u6p47op0/2W7JbLz6sDvBxTcwtzPBoT/19937c38ad2a44560d46d4d960f155af/Screen_Shot_2019-06-11_at_10.47.43_AM.png)

## What are the main extrinsic factors that affect hair health? 

### Nutritional Deficiencies

We all know that a balanced diet is key for overall health and wellbeing, but it’s also essential for strong, healthy hair. Ideally, your diet should be made up of a balance of protein and leafy greens, but even the best diets can still have gaps. Finding the right supplements to support your overall health can help you make sure your bases are covered.*

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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### Oxidative Stress

Our bodies are like finely tuned machines with many moving pieces all working together, and keeping everything in balance is critical for overall health. 

Our environments are filled with something called __free radicals,__ which are molecules with an uneven number of electrons. Because of this, free radicals are often referred to as unstable. That’s where __antioxidants__ come in: __antioxidants__ can give free radicals a spare electron, which neutralizes them, without becoming unstable themselves. Think of it like one friend giving another a slice of their apple. 

This process is called oxidation, and it occurs naturally in our bodies. But if we have an imbalance of free radicals and antioxidants, the unstable free radicals can do damage to fatty tissue, lipids and protein, which are the major building blocks of our hair.

So, what’s the best way to support long, healthy hair when it comes to these external factors? Here are six of our favorite vitamins and supplements that can help keep hair thick and full. 

![Screen Shot 2019-06-11 at 10.47.52 AM](//images.ctfassets.net/t9x0u6p47op0/2mlBeLKzrLAlMPttAA7g5k/0e329b4ccdeb965781a51a767b7753e9/Screen_Shot_2019-06-11_at_10.47.52_AM.png)

## 1. Biotin 

If you’ve looked into hair growth vitamins in the past, you’ve probably run across biotin, also called B7, or vitamin H. [Biotin helps the body break down protein,](https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=VitaminH) which is essential for hair and nail growth.

Most people get their biotin naturally through meat, so vegans and vegetarians are at particular risk for deficiency and may benefit from a B7 vitamin. 

## 2. [Vitamin C](https://takecareof.com/products/vitamin-c_1) 

We already know the balance between free radicals and antioxidants is important to hair health, since an excess of free radicals can [damage hair.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929555/) Vitamin C has powerful antioxidant properties that can help limit oxidative stress from free radicals. [Our bodies also use vitamin C to produce collagen,](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/) which is a protein that plays an essential role in hair structure. 

If you’re struggling with hair loss as a symptom of anemia, you might also consider taking vitamin C, since it can help support iron absorption. 

## 3. [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2) 

[Recent studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835491/) have shown a connection between vitamin D deficiency and hair loss, and vitamin D deficiency is a common problem throughout the U.S. [Vitamin D deficiency affects an estimated 1 billion people worldwide.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/) Research has shown that incorporating vitamin D into your routine can help promote follicle growth, which is why it’s one of our top vitamins for healthy hair. 

Our greatest natural source of vitamin D is sunlight, but it can be hard to get enough just through sun exposure alone — think clouds, buildings, and clothing. Taking vitamin D regularly can help ensure you’re giving your body what it needs to stay healthy. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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## 4. [Iron](https://takecareof.com/products/iron_3)

Our bodies use iron to help red blood cells carry oxygen, and one of the major symptoms of iron deficiency, particulary in women, [is hair loss.](https://www.ncbi.nlm.nih.gov/pubmed/19172026) While iron is an essential part of a healthy diet, we recommend speaking with your doctor before adding an iron supplement to your diet, since it may not be necessary if you do not have a deficiency.

## 5. [Zinc](https://takecareof.com/products/zinc_2) 

Zinc is often cited for its immunity-supporting benefits, but it’s also been researched for its positive impact on hair growth and repair. [Zinc deficiency can lead to hair loss,](https://www.ncbi.nlm.nih.gov/pubmed/20141096) so if you’re not getting enough through diet alone, supplementing can help. 

## 6. [Protein](https://takecareof.com/products/whey-protein-vanilla-tub_1)

While most people associate protein with muscle growth and development, it’s also what makes up most of our hair. Protein is a macronutrient, which means that, unlike vitamins and minerals, our bodies require large amounts of it. 

If you don’t get much protein through your diet, incorporating a protein powder can help ensure you’re giving your body what it needs to help support strong muscles, hair, and nails. For more information on protein and how it works in the body, check out our article, [“Protein Powder 101.”](https://takecareof.com/articles/protein-powder-101)

![Screen Shot 2019-06-11 at 10.48.18 AM](//images.ctfassets.net/t9x0u6p47op0/1rBjwUmQD1V73K55ZDnQev/ba0e1cd4acbc3fa29fc4be503afa836d/Screen_Shot_2019-06-11_at_10.48.18_AM.png)

## Ready to grow? 

Take our quiz to get a personalized recommendation for vitamins, protein, and more, tailored to your diet and goals.

Thicker, healthier, hair starts with diet. Learn all about the best vitamins and supplements for hair. 

6 Best Vitamins and Supplements For Thick Hair Growth

The 6 Best Vitamins and Supplements for Thick Hair Growth

These days, people are constantly connected to one another, through a myriad of devices and applications at any given moment, but it seems most people feel increasingly isolated and stressed. And organic “me time” is elusive, unless it’s part of a larger, more intentional self-care practice. We were curious about whether stress levels were actually rising, and whether more people really were carving out the time to practice their own versions of self-care. That’s why we partnered with AYTM Research, to survey 1,000 men and women across the U.S., to get a better sense of the landscape of American wellbeing. 

We were fascinated and inspired by the results: in 2018, Americans actually did prioritize their health/wellness routines over other major life pursuits, including work, beauty routines, their dating and sex lives, social obligations and traveling. In a hyper-connected world where we’re often expected to strike the perfect balance between our careers and our relationships - predicated upon our commitments to others - people are increasingly turning their focus back to square one: themselves. And that’s a great thing. 

The healthiest relationship we can maintain is with ourselves. Self-care can look different for each person. Taking your vitamins, catching a yoga class, walking in the park, or even something as simple as applying a face mask, are all small rituals that have the potential to generate big results, i.e. producing positive #vibes, settling the mind, boosting self-confidence, and nurturing self-esteem. We’re important, and we deserve to treat ourselves with love and care. 

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And it’s especially critical during unstable times. In 2018, 89.7% of Americans felt moderately or extremely stressed. As we head into the new year, recognizing the external stressors in our lives and in our communities can help us to be more mindful of the ways in which we’re affected by them. Self-care can apply to our communities, too. 

That said, we know it can be challenging to take care of yourself consistently. Schedules and time constraints were the biggest obstacles preventing Americans from prioritizing health and wellness last year, beating out cost, work stress, laziness/forgetfulness, and lack of knowledge. And while focusing on health and wellness is at the top of most Americans’ 2019 resolutions list, women and men differ in what they’d choose to improve specifically: 1 in 3 men would improve their sleep quality in 2019, while 2 in 5 women would like to reduce their stress levels. Even with self-care on the rise, it’s clear many people are still struggling to achieve the right equilibrium. 

Our research also revealed that millennials are the most stressed generation, beating out both Gen Xers and Baby Boomers for this dubious honor. The pressure is so acute that they’d be willing to give up coffee and two weeks of social media for healthier, glowing skin! But millennials aren’t the only demographic willing to go to extreme lengths to improve their health. According to our research, nearly 2 in 3 Americans would give up sex for one month if as a result they stuck to their health and wellness resolutions for the rest of 2019. Almost 70% of the respondents who chose this tradeoff were women.

Looking ahead to 2019, 82.3% of women and 75.8% of men are eager to learn even more about health and wellness in order to elevate their daily routines. And, nearly 2 in 3 women also want to learn more about beauty for their 2019 daily routines, too. 

Good news: Care/of is here to help.

You don’t have to sacrifice intimacy, social media, or your daily coffee addiction to make significant strides toward wellness in 2019. Rather than giving things up, prioritize developing a routine. And when possible, lean on tools to help you persevere! Vitamins, like all good habits, require a daily commitment, which is why we do the legwork of providing you with personalized daily packets, and app features that remind you to take ‘em. 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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We’ve also collected tons of knowledge and advice from teams of researchers and nutritionists on our Scientific Advisory Board, and we’re eager to share. Did you know that evening primrose oil has been used traditionally by Native Americans for centuries, and recent research suggests that its high amount of gamma-linolenic acid (GLA), a fatty acid, helps maintain healthy skin? Or that new research suggests that magnesium might help support improved sleep efficiency and can help relieve occasional sleeplessness? Those looking to support stress may also want to consider Ashwagandha, an adaptogenic herb that’s used in traditional Ayurveda, and has been celebrated for centuries. Promising new research suggests that it may help reduce feelings of stress and anxiety, not to mention boost memory and cognitive function. 

Give our site and your personalized vitamin recommendations a look, and you’ll discover a wealth of tips and supplements to inform your 2019 resolutions and long term wellness journey. 

A personalized and consistent vitamin routine can help you tackle self-care in 2019, whether your goal is to support stress, better quality sleep, or healthier skin. This new year, we’re committed to giving you what you need in order to feel empowered, and we’re excited to watch you give yourself your healthiest year yet. Cheers to a bright year ahead!

We were curious about stress and self-care practices in America, so we did some research. The results were fascinating and inspiring. 

Learning to tackle stress with self-care in 2019

Let's talk about stress, baby: making self-care a priority in 2019

There are tons of healthy living blogs and resources online that it can feel overwhelming — with so many to choose from, how do you know which you should really pay attention to? Here’s a place to start: our favorite health blogs that help empower people to find customized, targeted ways to nourish bodies and minds, just like we do. 

If you’re looking for inspiration on how to cook healthy meals, get in the best shape of your life, and improve your mental well being, these are the blogs you need to be reading. 

## Healthy living blogs: recipes and fitness tips for 2018

### Fit Foodie Finds 
When Lee Hersh was a freshman at the University of Minnesota, she started Fit Foodie Finds as a way to document her efforts to eat well while surrounded by the endless buffet that is the college cafeteria. Lee found that even though she was driven to “do the right thing,” what she lacked was balance and perspective. On her blog, she helps others realize that as long as they focus on the basics — eating mostly whole foods, moving their bodies daily, and [keeping stress levels under control](https://takecareof.com/articles/best-vitamins-supplements-for-stress-and-anxiety) — the rest will take care of itself. Her articles cover everything from home cooking to mental health to why she isn’t afraid to admit she drinks beer. 

If you want to get a feel for her site, some favorite posts are [Sneaky Beet Brownies](https://fitfoodiefinds.com/sneaky-beet-brownies-2/) and [How I Overcame Binge Eating](https://fitfoodiefinds.com/how-i-overcame-binge-eating//). 

### The Fit Foodie 

When Sally O’Neil moved to a beach town, she felt like she needed to have the perfect bikini body. So, she set about getting one the only way she knew how: by eating low calorie foods that were supposed to be healthy. She quickly found this to be not only boring but unsustainable. Her findings to find a better way of staying healthy while enjoying life are beautifully documented on her site, The Fit Foodie. 

On The Fit Foodie, Sally is unabashed about her desire to create treats that taste good but are also good for you. Her experience limiting all flavorful foods clearly drives her in this regard; a good amount of her recipes document how to make healthy versions of candy, chocolates, cake, ice cream, and many other items that are traditionally off limits to dieters. 

We recommend her post on how to make [Pear and Chocolate Pudding](https://the-fit-foodie.com/recipes/pear-chocolate-pudding/), as well as her thoughtful entry, [What a Balanced Diet Really Looks Like](https://the-fit-foodie.com/balanced-diet-really-looks-like/). 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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### A Lady Goes West

When Ashley Pitt relocated from Orlando to San Francisco, she left behind friends, family, and familiarity. Instead of wallowing, Ashley decided to treat the move as an opportunity to use her background as a physical fitness instructor, personal trainer, writer, and editor to start A Lady Goes West. Her articles are highly informative and to-the-point, especially when it comes to describing various workouts and how to perform them. We also love that Ashley has a real knack for conducting interesting interviews with other people in the health and wellness space, from doctors to trainers. 

If you're intrigued and want to learn more, we recommend checking out [Fitness and Workout Terms You Should Know](http://aladygoeswest.com/fitness-and-workout-terms-you-should-know/) and [Five Small Steps You Can Start With to Get Healthier Today](http://aladygoeswest.com/five-small-steps-you-can-start-with-to-get-healthier-today/). 

### Hummus Sapien

Alexis Joseph, the creator of Hummus Sapien, is one of the rare health and wellness bloggers with some serious academic chops. She is a registered and licensed dietitian, graduated Magna Cum Laude with an undergraduate degree in dietetics, and earned a Master of Science in Medical Dietetics. In short, she knows her stuff. 

But what makes her site stand out is that she doesn't write like a stuffy academic. For instance, Alexis is distinctly anti "diet," advocating instead that you focus less on specifics and more on figuring out what sorts of meals make you thrive. Another aspect of Hummus Sapien that we love is how she doesn’t just talk the talk. Alexis posts weekly updates, with pictures, explaining what she ate and why she ate it. This behind the curtains look is invaluable in building her credibility as a health professional. 

For those new to the site, some good posts to start with are [You Don't Fail the Diet, The Diet Fails You](https://www.hummusapien.com/dont-fail-diet-diet-fails/) and [Confessions of a Dietician](https://www.hummusapien.com/confessions-of-a-dietitian/). 

### Love and Lemons 

Started by Jeanine Donofrio in 2011, Love and Lemons is as much a work of art as it is a recipe blog. Jeanine creates healthy [vegetarian](https://takecareof.com/articles/what-vitamins-should-vegetarians-take) meals and her husband Jack photographs the process. The result is a gorgeous blog that serves as an ode to clean, plant-based eating. 

Jeanine is clearly a master of creating meals that are both nutritious and beautiful, and we love that she doesn't try to be anything other than that. There is a simple, straightforward, genuineness that comes across in her posts. She eschews over-the-top statements, brash motivational speeches, dubious health claims, and other cliches that plague the food blogosphere. Her recipes are also interesting in that they almost always have a clever way of substituting healthy options in lieu of the traditional option. For instance, she creatively subs veggies for pasta with her [sweet potato lasagna recipe](https://www.loveandlemons.com/no-noodle-sweet-potato-sage-lasagna/). Who knew?

If you’re new to this healthy living blog should check out two of the most popular recipes on the site: [Creamy White Bean Shells with Broccoli](https://www.loveandlemons.com/creamy-white-bean-shells-broccoli/) and [Butternut Squash & Black Bean Enchiladas](https://www.loveandlemons.com/butternut-squash-black-bean-enchiladas/). Yum!

### Nutritious Eats 

Nutritious Eats operates on the premise that healthy eating doesn't need to be hard, even if you are feeding a large family. We love how honest Melanie, the blog’s founder, is about not having the time to prepare a perfect meal every night. She uses her down-to-earth nature as a way to steer readers toward meals that taste great, nourish the body, and feed a hungry family. 

In a world where our relationships with food and health can seem complicated, Melanie does a great job of keeping everything grounded in basics that are easy to remember and simple to practice. She encourages her readers to buy organic food, cook at home, and learn to read a food label. 

New readers will enjoy posts like [Easy Meal Prep Tips for Packing Healthy Lunches](http://www.nutritiouseats.com/easy-meal-prep-tips-packing-healthy-lunches/) and [How to Reduce Toxins in Your Environment](http://www.nutritiouseats.com/reduce-toxins-enviroment/). 

### Summer Tomato 

As a teenager, Darya Rose attempted diet after diet: SlimFast shakes, Atkins, South Beach. Never satisfied with the results of constant dieting, she thought there had to be an easier way to live a healthy life. Darya discovered that food quantity and quality along with exercise were the most important factors in maintaining her health. After completing a Ph.D in Neuroscience from UC San Francisco, Darya started Summer Tomato to help others learn how to shape a healthy life. She advocates developing a healthstyle — a set of healthy habits that you actually enjoy — and building a diet with a foundation of seasonal, locally-grown, real foods.

First time reader? [10 Simple Ways To Eat Less Without Noticing](http://www.summertomato.com/how-toeat-less-without-noticing) and [How to Start Working Out When You Don’t Like Exercise](http://www.summertomato.com/how-to-start-working-out-when-you-dont-like-to-exercise) are excellent entry points to the site.

Are you looking for the best advice on eating healthy, living well, and staying fit? Look no further! These blogs will be your new favorite reads on the web.   

7 Healthy Living Blogs You Need to Follow Right Now

Seven healthy living blogs you need to follow right now

By: Jillian Tuchman, MS, RD, Head of Nutrition

I tend to get a lot of questions this time of year about how to prevent and deal with stress, and between holiday parties, family obligations, travel, and about a billion other things, that’s probably no surprise. Stress can throw off your health, impacting everything from your skin to your digestion, so it’s good to be prepared to manage it. It’s one of the best things you can do for your health this - or any! - time of year. 

### When you’re feeling drained after a long day of shopping: Take a bath
Even if you only have five free minutes to soak, use them. A warm bath loaded up with epsom salts or your favorite essential oils (or both! #treatyoself) is one of the most relaxing things you can do for yourself. Light a candle, ditch your phone, and let your muscles relax. You’ll feel pretty much like a superhero when you’re done. 

### When you just need to see a friendly face: Connect with friends
Friendships are the only relationships in life that are completely voluntary and because of that, these are the ones we tend to neglect when we’re feeling pressed for time (or sanity). But amount of scientific evidence correlating supportive friendships with longer, happier lives and increased resilience is astounding. Rather than view spending time with friends a luxury, consider it mandatory. And if you only have 20-30 minutes to spare, embrace that: call up your best friend or make a quick detour on your way elsewhere for a quick hug and chat session. 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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### When you can’t remember the last time your muscles relaxed: Try magnesium
I consider magnesium to be the unsung hero when it comes to minerals. It’s essential for all of us, but more than half of Americans don’t get enough and it doesn’t help that both alcohol and caffeine can deplete our sources. Magnesium is required for hundreds of biochemical processes and it supports bone health, helps muscles relax, and supports a healthy response to stress. I always suggest taking magnesium before bedtime because many people report feeling more relaxed after taking it. 

### When you can’t stop thinking about work during family dinner: Ditch your tech
Shocking, we know! We’re definitely not suggesting you ditch it all together, but carving out some time — even just 15 minutes — during the day when you leave your phone is crucial to managing stress. We live in a hyperconnected world and the constant notifications can be the source of enormous stress and anxiety. Challenge yourself to go for a walk without your phone. Turn off notifications when you’re socializing and focus on actually being with your friends. You’ll be surprised by how quickly these simple strategies relieve the stress you’re carrying around. 

### For when you need to zen out: up your stress-busting supplements
Ashwagandha and Rhodiola both belong to a class of herbs referred to as adaptogens, which means they help improve your body’s ability to adapt to stress by physiologically supporting the body’s return to homeostasis from the heightened biochemical state that stress can create. Simply put, these herbs help your body get its zen back. 

Ashwagandha tends to be a bit more calming, while rhodiola tends to be a bit more stimulating, so adding in some ashwagandha to your bedtime routine might help ease you into a more restful sleep, while rhodiola in the AM could help promote a more focused, less rattled day.

The holidays can be stressful, so check out these nutritionist-approved ways to relax.

De-stress this holiday season with easy ways to relax from our head of nutrition.

5 ways to de-stress over the holidays

Even if you eat the perfect diet, it can be difficult to get all the vitamins and minerals recommended to by the FDA for long term health. Read on to learn about important vitamins and supplements men of any age should consider.

## Take a personalized approach to supplementation
American men consume more calories than are needed for survival: according to the *US Center for Disease Control*, men put away a whopping [2,475 calories per day](https://www.cdc.gov/nchs/data/nhanes/databriefs/calories.pdf) on average. That being the case, you would think men would also be getting enough essential vitamins and nutrients to support great health. 

Due to genetics, location, food availability, and lifestyle, everyone has unique nutritional needs. For instance, if a person consumes a lot of leafy greens, they might have adequate potassium levels. But if that same person rarely gets any direct sunlight, he could be lacking in vitamin D. 

For this reason, multivitamins are not always the best solution for solving vitamin and mineral deficiencies. A more personalized approach provides the proper supplementation for your individual profile without overdoing certain ones you may not need.

There are other factors that help determine what nutritional supplementation you might need, such as family history, activity level, and stress levels. In addition, variables like alcohol intake, caffeine consumption, and even travel can play a role. For example, those that consume [alcohol in excess](https://www.bouldermedicalcenter.com/nutrition-recommendations-consume-alcohol/) are at particularly high risk of having B vitamin deficiencies. 

There are thousands of products on the market, but we’ve done the exhaustive research to identify the five key supplements that can help men address common deficiencies, and the highest priorities. If you want to look, feel, and perform your best, these supplements are worth checking out. 

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title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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</cta>

## 5 important vitamins and supplements men should consider

### 1. [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2): a key factor in testosterone levels
It’s very common for Americans to be deficient in vitamin D — a [2009 article in *Scientific American*](https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/) noted that over 75% of American teens and adults don't get recommended levels. Why is that a big deal? 

For one thing, vitamin D may [boost testosterone](https://www.ncbi.nlm.nih.gov/pubmed/21154195) levels in men. Further research is still needed, but this suggests that a lack of vitamin D could be a cause for low testosterone. Because low testosterone makes men prone to a variety of [health issues](https://www.ncbi.nlm.nih.gov/pubmed/4017261), such as sleep apnea, low metabolism, libido and fatigue, maintaining proper vitamin D levels is a critical part of men’s health. 

Low vitamin D also supports [heart health](http://www.hopkinsmedicine.org/heart_vascular_institute/clinical_services/centers_excellence/womens_cardiovascular_health_center/patient_information/health_topics/vitamin_d_and_the_heart.html) and bone health. This is especially essential for older men, who are generally more prone to falls.

### 2. [Magnesium](https://takecareof.com/products/magnesium-small_1) is crucial to overall wellness

Magnesium is a mineral that is important for many bodily [functions]( (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). It is critical for blood glucose control, protein synthesis, nerve function, and more.

As with vitamin D, you might be surprised to learn that people don't get enough of this essential mineral. According to the *USDA*, [57% of the US population](https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/docs/california/) does not meet the recommended daily intake of magnesium.

<pull-quote>
“According to the USDA, 57% of the US population does not meet the recommended daily intake of magnesium.”
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One way to up your magnesium intake is to consume more foods that are high in magnesium, such as spinach, almonds, black beans, and bananas. 

On top of increasing your consumption of magnesium-rich foods, supplementation is also important. Research indicates that magnesium supplementation can [support blood levels of testosterone](https://www.ncbi.nlm.nih.gov/pubmed/20352370), especially when coupled with exercise. Another study found that those who took magnesium supplements supported [muscular health](https://www.ncbi.nlm.nih.gov/pubmed/1619184).

Make sure to get the [recommended dose of magnesium](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2) to promote strength, sexual health, and your all around well-being. According to the *National Institute of Health*, it is recommended that men who are 19-30 years old consume 400 mg of magnesium daily, while men aged 31 years old or more should aim for 420 mg. When supplementing with magnesium, the dose for adults should not exceed 350 mg unless prescribed by a doctor.

[Dr. Jeffrey Gladd](https://gladdmd.com/dr-gladd/bio/), an integrative physician, says, “I find so many patients feeling better when they add magnesium to their supplement regimens. This supports the data that so many of us are deficient. The most common reasons I will recommend a patient I am working with take magnesium are heart palpitations, anxiety, muscle cramps, or constipation.”

[![Mens Pack CTA](//images.ctfassets.net/t9x0u6p47op0/49hMSg32P8MRNyDmych4E/523e2e4f2ca970dad7c48a0d51606426/Mens_Pack.jpg)](https://takecareof.com/p/best-essential-mens-vitamins)

### 3. Boron 

Boron is a trace mineral that is found in foods such as raisins, almonds, prunes, and chickpeas. Boron supports (https://www.ncbi.nlm.nih.gov/pubmed/18366532)[bone health, brain function, and immune response]. Men who consume a diet low in fruits and vegetables could have low levels of boron.

While not as well-known as some of the other vitamins and minerals on this list, boron still exhibits some impressive properties. For instance, [one study showed](https://www.ncbi.nlm.nih.gov/pubmed/19912103) that boron-enriched diets resulted supported prostate health.

### 4. Omega-3’s: for head to toe health
Omega-3’s are polyunsaturated fatty acids renowned for their anti-inflammatory effects. Furthermore, they have been shown to help support cardiovascular health, joint health, and more. If that’s not enough, they have also been shown to help support [brain health](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/).

Omega-3’s are important because consuming them helps people maintain the proper ratio of omega-3 to omega-6 fatty acids. Most men consume far more of the inflammatory omega-6 fatty acids —from foods such as refined vegetable oils — than is considered healthy. Men should aim to consume these fats in a [more balanced ratio](http://www.nutri-facts.org/en_US/nutrients/essential-fatty-acids/essential-fatty-acids/intake-recommendations.html), meaning a greater intake of omega 3’s and cutting down on so many omega-6’s. Often, men consume up to [15 times](http://www.sciencedirect.com/science/article/pii/S0753332206002435) more omega-6’s than omega-3’s.

Omega-3’s are famously found in fish, but they are also present in high amounts in foods such as flaxseeds, sardines, and walnuts. If you aren’t getting enough omega-3’s from your diet, then you can get a powerful boost through supplementation with [fish oil](https://takecareof.com/products/fish-oil_1). Fish oil is rich in omega-3’s, and it’s recommended to supplement with at least [1.6 g/day](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h2) if you do not get enough omega-3’s in your diet. 

Keep in mind that not all fish oils are created equal. The integrity of the oils are impacted by how well preserved they are, so make sure you are sourcing your supplements from high quality suppliers. 

### 5. [Saw Palmetto Extract](https://takecareof.com/products/saw-palmetto_1): a traditional remedy for prostate health

Saw palmetto is a shrub tree with dark red berries, native to the United States, Europe, and Africa. The palmetto berries were a popular source of food and medicine for Native Americans long before European settlement. They also have a long history of use in traditional medicine, often being prescribed for reproductive and urinary tract issues.

The berries have been traditionally used for prostate health for many years, and early clinical data suggests the saw palmetto extract may help support a healthy prostate; however, larger, more recent clinical data did not support its efficacy. 

More research is needed to better understand saw palmetto’s possible mechanism of action. It’s theorized to help with hormone balance in a way that protects the prostate from enlarging. It is worth discussing the potential benefits of supplementation with your medical provider. 

If you decide to take saw palmetto extract be sure to look for a high-quality product, as the extraction process and formulation can play a huge role in saw palmetto’s results. 

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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</cta>

### Take control of your health by starting with nutrition

Men who want to maintain good health should eat a varied diet rich in nutrient-dense foods, that includes wild-caught seafood or an omega-3 supplement. But that is easier said than done. Stress, poor and convenient food choices, and lack of physical activity can all cause men to be deficient in certain nutrients. 

We are all unique, so it’s critical to find out which of these supplements will work best for you. This convenient [online survey](https://takecareof.com/p/start-the-quiz) can help determine what you might be lacking nutritionally, and provide a personalized daily vitamin regimen. 

If necessary, increasing the intake of vitamin D, astaxanthin, vitamin B12, magnesium, boron, omega-3’s and saw palmetto extract may help support energy, promote sexual health, and generally support men's health.

We researched the most important supplements to help protect men against common deficiencies. Learn how nutrition can help you look, feel & perform your best!

A photo of a wood table addorned with accountrement, including horn-rimmed glasses, a suede wallet, and a guide book for Amsterdam.

5 Best Vitamins and Supplements For Men's Health 2021

The 5 best vitamins and supplements to support men’s health

Care/of is a new way to get the vitamins you need. We offer daily vitamin packs, made just for you (they even have your name on them). We founded Care/of based on honest guidance and better ingredients, so you can feel great about making healthy choices.
 
![lf-paid-01-personalized-recommendations](//images.contentful.com/t9x0u6p47op0/5vpD1GxGEgM8YYWO0eACyI/c04e75a396466f689ec6b44b9aa5235f/Personalized_recommendations.jpg)

## 1. Get personalized recommendations 
Figuring out what vitamins to take is simple. Take a short [quiz](https://takecareof.com/survey) about your diet and lifestyle, and we make recommendations to help you fill in the gaps, without overdoing it on nutrients you don’t need. 
 

## 2. Take vitamins backed by science
Your recommendations are backed by our scientific advisory board, made of leading doctors, scientists, and nutritionists. We are upfront about levels of clinical research and are transparent about our supply chain. So you can make healthy decisions you’re comfortable with. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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</cta>

## 3. Enjoy the convenience of home delivery 
After you choose your vitamins, we will send you a month’s supply of daily vitamin packs every month. You won’t need to worry about the hassle of the vitamin aisle again.

## 4. Make your daily vitamins an easy routine
The daily packs are easy to grab and go, so you don’t have to deal with vitamin bottles or weekly pill containers. They’re also printed with your name, some fun facts, and a little inspiration.

## 5. Get the best quality products, for less
Our ingredients come from the places they grow best, so each nutrient is as effective, safe, and bioavailable as it can be. We avoid unnecessary additives and don’t use harsh solvents. And it costs about 20% less than what you’d buy in the store. Happy wallet, healthy you. 
[![img ashwagandha source](//images.contentful.com/t9x0u6p47op0/28odQxI204S04ewiuAicUK/70b8465af6d8445bc7d6837dcb418afc/img_ashwagandha_source.jpg)](https://takecareof.com/p/start-the-quiz)

The simplicity of Care/of vitamins doesn’t end with recommendations based on your diet and lifestyle. Personalized, daily vitamin packs are delivered right to your door every month, and the entire ordering process happens online. Top notch ingredients and transparent, sustainable production practices mean no poring over fine print.

When it comes to vitamins, it’s not easy to know what you should be taking—and when you do, it’s hard to know what brands to trust. At Care/of, it’s simple.

Care/of co-founder and head of product, Akash Shah, and CEO Craig Elbert.

Care/of makes finding the right vitamins super easy. Here’s how.

5 Reasons It's Time to Upgrade Your Vitamin Routine

Maybe you're reading this article at 2AM, looking for a solution to help you naturally fall asleep?

Well, you're not alone.

According to a new survey from [Consumer Reports](https://www.consumerreports.org/sleep/why-americans-cant-sleep/), around 27% of adults claim to have issues falling asleep or staying asleep. Plus, 68%, or roughly 164 million Americans, have trouble with sleep at least once per week.

So, assuming counting sheep didn't cut it, how can you improve your sleep? 

If you aren’t following a perfectly balanced diet (and who does?), you may not be getting all of the vitamins and nutrients you need to get a restful night. 

<pull-quote>
"68%, or roughly 164 million Americans, have trouble with sleep at least once per week."
</pull-quote>

## [Vitamin C](https://takecareof.com/products/vitamin-c_2)

The first thing that comes to mind when you think of vitamin C might be that it's beneficial for your immune system. You’re totally right!

However, that’s not all this super vitamin can do for you. In fact, [studies suggest](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0103490) that those individuals who have particularly low levels of vitamin C can also experience occasional sleep disturbances (trouble staying asleep).

When low on vitamin C, you are also more likely to wake up sporadically throughout the night, which means you’re not getting the most restful sleep.

If you are not getting enough vitamin C in your diet, from adequate fresh fruit and vegetable intake, adding a supplement of vitamin C to your daily routine is one of the best ways to stop tossing and turning.

## [Vitamin D](https://takecareof.com/products/vitamin-d-1000_3)

Intuitively, you might think vitamin D would wake you up, not help put you to sleep.

In reality, research has shown that adequate vitamin D levels have been [linked to the maintenance of good sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/ "linked to the maintenance of good sleep"). To get vitamin D, you can eat certain foods like fatty fish, beef liver, and fortified milk and cereal. Your body also naturally produces the vitamin through exposure to sunlight. However, a number of factors can impact the ability for you to get necessary levels including cloud cover patterns, smog, and the angle at which the sun hits the earth where you live. Over 70% of Americans get less than the recommended amount of vitamin D, so especially in the winter months, when there’s less sunlight, supplementation can be beneficial.

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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## Seize the Night with [Melatonin](https://takecareof.com/products/dream-team_1)

While melatonin has only now been making waves in the press recently, it’s been making waves in the brain for millennia.

Melatonin is a naturally occurring sleep hormone that aids in the regulation of the body’s circadian rhythm. That means it helps support your body’s normal wake-sleep cycle. [Studies suggest](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC43256/ "Studies suggest") that taking melatonin supplements can help you naturally fall asleep and have better, more restful sleep.

## [Magnesium](https://takecareof.com/products/magnesium-small_1)

[Studies](https://jom.osteopathic.org/abstract/role-of-magnesium-in-vitamin-d-activation-and-function/ "Studies") show that up to 75% of Americans are consuming a magnesium-deficient diet but the mineral can actually be incredibly helpful for improving sleep quality and quantity. Magnesium supports two critical aspects of sleep: melatonin production and muscle relaxation. If your diet is lacking in magnesium, you may want to consider supplementation. 

## [Calcium](https://takecareof.com/products/bone-triad_2 "Calcium")

[A recent study found ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866235/ "A recent study found ")that a deficiency in calcium can lead to a disruption in your REM sleep, or rapid eye movement sleep. As you may recall from your high school psychology class, REM is the deepest, most rejuvenative state of sleep where dreaming also occurs. 

You can find calcium in plenty of foods, including many dairy products as well as collard greens, kale, sardines, sesame seeds, and mustard. You can also easily boost your calcium levels by taking a supplement.

## [Vitamin B12](https://takecareof.com/products/vitamin-b-12_3 "Vitamin B12")

B12 greatly impacts your sleep, too, as studies [have linked low levels of the vitamin with](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0103490 "have linked low levels of the vitamin with") shorter duration of sleep. It also turns out your sleep-wake cycles are regulated by the vitamin.

B12 can be found in meat, eggs, fish, and dairy products. Supplementation by vegan friendly vitamins is a strong option for those who don’t eat meat and follow a strictly plant-based diet.

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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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## Other Sleep Questions

### Which vitamins should I take for sleep?

Taking a [reliable multivitamin](https://takecareof.com/products/whole-food-multivitamin_2 "reliable multivitamin") can ensure you get all of the minerals and vitamins you need for proper sleep. If you are aware of a particular deficiency you have, you can also supplement your multivitamin with that specific vitamin or mineral. 

### What diet aids good sleep?

The [National Sleep Foundation](https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep "National Sleep Foundation") recommends foods such as tart cherries which naturally contain melatonin. Certain nuts, such as walnuts or almonds, are also beneficial as they offer heart-healthy fats and can give you a healthy dose of melatonin right before bedtime. 

Other bedtime snacks to consider include fruits or whole grains as carbs, when paired with fats, [have been shown to improve the transport](https://www.ncbi.nlm.nih.gov/pubmed/22652369 "have been shown to improve the transport") of amino acids in the brain. 

### What is an optimal sleeping pattern?

The National Sleep Foundation contends that the amount of sleep you need and the particular pattern you should follow [depend on a couple of factors](https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need "depend on a couple of factors"), the most impactful being your age. Teenagers typically need between 8 and 10 hours of sleep to feel well-rested, while adults need somewhere between 7 and 9 hours.

The National Sleep Foundation also recommends exercising, making sleep a priority, keeping your bedroom cool (65F), and engaging in a relaxing ritual before you climb into bed. Additionally, research shows that it’s important to put away your devices like your phone, computer, and TV before bed as the blue light from these screens [trips up your circadian rhythms by suppressing melatonin — making it harder to fall asleep.](https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side "trips up your circadian rhythms by suppressing melatonin — making it harder to fall asleep.") 

### How can you increase deep sleep and REM?

[REM sleep takes place just about 90 minutes after you’ve fallen asleep](https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep "REM sleep takes place just about 90 minutes after you’ve fallen asleep") and it’s an essential state for dreaming. A quality night’s sleep will bring you through about 4 cycles of REM sleep. When REM occurs, your eyes, even though closed, move from side to side. As you get older, you spend less time in REM sleep, which can be problematic [because REM is significant for memory formation and learning.](https://psychcentral.com/lib/the-importance-of-rem-sleep-dreaming/ "because REM is significant for memory formation and learning.")

The same methods discussed earlier, including keeping a regular sleep schedule, preparing for bed, and investing in the right multivitamin can help support your REM sleep.

Best Vitamins and Supplements for A Good Night's Sleep

Rest naturally with these vitamins and minerals shown to improve sleep quality and combat insomnia. 

Best Vitamins and Supplements for a Good Night’s Sleep

Many people—millions, in fact!—live in a state of constant stress, accepting it as an unfortunate consequence of modern, fast-paced life. While it’s perfectly natural to experience stress from time to time—the stress response evolved from our natural “fight or flight” response—it shouldn’t be a daily visitor. Frequent stress leads to unwanted health consequences, including [migraines](https://my.clevelandclinic.org/health/articles/stress-and-headaches) and sleep disorders. 

Far too often, we rely on unhealthy behaviors, such as smoking or frequent alcohol use, to manage our stress. This can perpetuate a negative cycle that’s difficult to break. Knowing this, it is not surprising that stress is a contributing factor [in the six leading causes of death in America](https://www.apa.org/news/press/releases/stress/2011/final-2011.pdf), including heart disease, cancer, and lung disease. 

If you’re committed to leading a life of less stress, we’ve outlined simple steps that you can begin today. We aren’t promising total bliss, but learning to manage your stress effectively can literally add years to your life!

## Unchecked stress can take years off your life
Chronic stress affects our physical health, our mental health, and ultimately, our mortality. Emotional stress is especially damaging. 

While stress is pervasive, there are ways to mitigate its effects. Besides practicing mindfulness or deep breathing regularly, eating a healthy diet and getting good exercise, several herbal supplements and vitamins have been shown to help alleviate stress and its symptoms. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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## These 4 herbal supplements are nature’s stress remedies
While stress may be more common these days, it has affected people for thousands of years. In ancient times, people used herbal therapies celebrated in traditional Chinese medicine and Ayurveda to help manage stress. Consider yourself a skeptic? Rest assured that recent clinical studies are lending credibility to long-held beliefs regarding the impact of herbal medicines. 

### 1. [Ashwagandha](https://takecareof.com/products/ashwagandha)
Ashwagandha has a storied history in traditional Ayurvedic medicine. The entire plant, from roots to seeds, has beneficial properties, especially when it comes to stress reduction. 

[The benefits of Ashwagandha are wide ranging](https://www.adaa.org/about-adaa/press-room/facts-statistics), but it’s a superstar when it comes to getting people to feel less stressed. One [particularly interesting study from 2017](https://www.ncbi.nlm.nih.gov/pubmed/27055824) showed a 44% reduction in stress levels after taking Ashwagandha, as opposed to just a 5.5% decrease in the group taking a placebo. A [randomized 2012 clinical trial showed similarly impressive levels of stress reduction after just 60 days](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/). 

### 2. [Rhodiola](https://takecareof.com/products/rhodiola) 

Rhodiola is a plant native to the arctic regions of Asia and Europe which has a rich history of medical usage dating all the way back to 77 C.E. This plant, also known as Golden Root, is used for for [energy enhancement, to improve mood, and most critically, to reduce stress](https://takecareof.com/research/rhodiola). 

In a 2009, double-blind study, Rhodiola was shown to [reduce stress, and increase alertness in doctors on night shifts](https://pdfs.semanticscholar.org/ca71/423d0c1c0968bc9a31b107d0f747dbb9d3f7.pdf). Working the night shift is notoriously stressful, so anything that can help those folks should be able to help others, as well. 

The most extensively studied property of Rhodiola is it’s [ability to help people deal with fatigue](https://www.ncbi.nlm.nih.gov/pubmed/19016404). Since exhaustion often contributes to stress, anything that reduces fatigue can help in the battle against stress. 

### 3. Valerian Root
It might sound like something from the HBO show *Game of Thrones*, but valerian is a perennial plant native to Europe. It has been used to [help with nervousness, anxiety, and sleep disturbances](http://www.umm.edu/health/medical/altmed/herb/valerian) since the second century A.D. There is encouraging evidence that supplementing with valerian root can reduce stress. 

Valerian root is well-known for [supporting quality sleep.](https://www.ncbi.nlm.nih.gov/pubmed/17145239). This is largely due to its calming, sedative effect. The best part?

Because lack of sleep is a trigger for stress, one of the best things you can do to improve your stress levels is get a good night's rest. If valerian root helps, it can be a potent, low side effect tool in your de-stressing arsenal. 

### 4. Bacopa

__[Bacopa monnieri](https://takecareof.com/research/bacopa)__ is a perennial herb that has proven stress-reducing benefits. It’s been used as part of Indian Ayurvedic medicine for centuries to enhance learning, boost memory, sharpen focus, lower stress, and improve mood. 

In a 2011 study using animals as subjects, Bacopa was actually shown to [increase the length of](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3093798/) the brain's nerves, which may result in speeding up communication between these nerves.

[Modern research](https://takecareof.com/research/bacopa) has also focused on Bacopa’s remarkable ability to relieve stress, which it achieves partly by lowering cortisol levels in the blood. Cortisol is the stimulating stress hormone, so lowering it has a powerful relaxation effect. 

## How vitamin and mineral deficiencies can contribute to stress

### 1. [Vitamin B complex](https://takecareof.com/products/b-complex)

Low energy and fatigue can contribute to irritability and stress levels. This is why the B vitamins, which are well-known for keeping energy levels high and improving cognitive performance, can have a positive effect. Clinical data suggests that supplementing with a vitamin B complex can help [keep your energy high and stress low](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/). 

Clinical trials have also shown that supplementing with a vitamin B complex can help [reduce “personal strain,” and depressed feelings when in high stress situations](https://www.ncbi.nlm.nih.gov/pubmed/21905094). In essence, it supports a feeling of calm and stability. If you want to be more relaxed (and focused!) under strain and pressure, supplementing with a B complex could be a major help. 

### 2. [Magnesium](https://takecareof.com/products/magnesium-small)
Magnesium is a mineral that is essential for muscle and nerve function. Multiple studies have shown that magnesium is especially crucial for sleep, with supplementation helping in this regard. A [2012 study published by the *National Institute of Health*](https://www.ncbi.nlm.nih.gov/pubmed/23853635) demonstrated that supplementing with magnesium improves sleep quality. 

As mentioned, sleeplessness and stress go hand-in-hand. We all know the struggle and frustration of tossing and turning in bed all night. If that is something you struggle with, magnesium is worth consideration. 

[![article pack CTA stresspack (1)](//images.ctfassets.net/t9x0u6p47op0/1qGVmUkQYZmuxEI8zuiNof/2b6509b648712c3c1c3117643121ac20/article_pack_CTA_stresspack__1_.png)](https://takecareof.com/p/stress-less-vitamin-pack-b)

## 4 lifestyle tips for overcoming stress

It is important to keep in mind that the first line of defense against stress are three key lifestyle factors: relaxation, diet and exercise. If you [eat a balanced diet](http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress) and [have a consistent movement practice](https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st), you are less likely to develop stress and anxiety disorders. 

### 1. Be here now: mindfulness and meditation are key
Furthermore, breathing practices can be helpful for stress relief. Meditation in particular has been shown to be calming and [helpful in reducing the symptoms of stress and anxiety](https://www.ncbi.nlm.nih.gov/pubmed/1609875). 

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image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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### 2. Unplug regularly
If it is work or personal relationships that have you stressed, you may want to “unplug” for a bit. Consider a 24- or 48-hour break from electronics and social media. A [2011 study showed that detaching from work-related communication during non-work time](https://www.ncbi.nlm.nih.gov/pubmed/21728434) was positively associated with employee recovery and health. A small ritual like putting your cell phone out of sight, or even turning it off can lend immediate relief!

### 3. Drink green tea
Another way to reduce stress is to consume green tea, due to it’s L-theanine content. L-theanine is an amino acid found in green tea leaves. Studies show that [L-theanine is particularly adept at reducing both the psychological and physiological stress responses](https://www.ncbi.nlm.nih.gov/pubmed/16930802).

Dr. Jeffrey Gladd, an integrative physician, says, “While green tea can be helpful for stress, one must also consider the caffeine intake and how they respond to it. Caffeine can be over-stimulating, leading to additional stress rather than improvement. If this is the case, consider an organic decaf green tea or look for L-theanine as a supplement.”

### 4. Connect with nature
There is an emerging body of science indicating the restorative power of natural settings and environments. This could mean immersing yourself in the outdoors with a day at the beach or a hike. Alternatively, you could introduce natural elements, like plants, into your office or home. 

## Live your best life
Yet, even those who meditate, drink tea, exercise, and eat healthy are going to deal with stress. It’s a part of living a full and active life. 

That being the case, you will set yourself up for success if you strategically supplement with herbs and vitamins that are scientifically proven to reduce your anxiety and boost your energy. Consult with your healthcare provider, or take an online lifestyle assessment to receive personalized supplement advice tailored to your unique needs.

Stress and anxiety can seem like unwanted side effects of our modern lives. Learn about 6 vitamins & supplements scientifically-proven to reduce stress.

The 6 Best Vitamins & Supplements For Reducing Anxiety and Stress 2021

Live your best life: which vitamins and supplements reduce stress

If you have made the decision to be a vegetarian, you are probably passionate about the environment, animal welfare, or your health. The amount of nutritional advice available for vegetarians can be overwhelming. But with the proper planning and precise supplementation, a plant-based diet can provide all the nutrients your body requires. In fact, according to [*Harvard Medical School*](http://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian), a vegetarian diet can actually reduce the risk of chronic disease including heart disease, cancer, and Type 2 diabetes. 

We've created a simple outline of the best vitamins and supplements for a vegetarian or vegan diet. Continue reading to better understand [the risks and limitations of plant-based diets](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/#__sec10title), and learn which vitamins are harder for vegetarians to get. Then review your current diet, or consult with a physician to determine if supplementation may be necessary for you to avoid vitamin deficiency. 

If you are committed to a vegetarian or vegan lifestyle long-term, then a personalized vitamin plan can help you achieve your health goals.

<pull-quote>
“According to Harvard Medical School, a vegetarian diet can actually reduce the risk of chronic disease including heart disease, cancer, and Type 2 diabetes.”
</pull-quote>

## The vitamins missing from most vegetarian diets 
Vitamin B12 and vitamin D are especially important for vegetarians to be familiar with because they are not found in plant-based foods, except those that are fortified. 

### [Vitamin B12](https://takecareof.com/products/vitamin-b-12_1) 
Vitamin B12 is often thought of as a mood-boosting supplement. Like the other B vitamins, it is crucial for many critical processes. It is responsible for [making new red blood cells](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h1), [cell metabolism and DNA synthesis](http://www.ncbi.nlm.nih.gov/pubmed/24470095), as well as [supporting brain function](http://www.ncbi.nlm.nih.gov/pubmed/26828517). While soy products and some nutritional yeasts contain B12, it is generally found in animal products. 

A [2003 study from the *American Journal of Clinical Nutrition*](https://www.ncbi.nlm.nih.gov/pubmed/12816782) revealed B12 deficiency in 92% of vegans who did not take supplements. The same study found that 77% of vegetarians who consumed milk and/or eggs, but did not supplement, were deficient in vitamin B12. Of the omnivores who participated in the same study, just 11% were deficient in vitamin B12. 

While the study was small, it reveals the prevalence of vitamin B12 deficiency among vegetarians and vegans. It is a strong sign that you should consider supplementing with vitamin B12 if eggs, fish and dairy are not a part of your diet. 

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
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### [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2) for Vegetarians and Vegans
Vitamin D is important for [many important functions](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/), supporting the regulation of hormones, maintaining immune function, and supporting calcium absorption for bone health. If your climate and lifestyle allow you to spend a lot of time in the sun, then you may be getting enough vitamin D. However, the likelihood is that you are not getting the recommended amount of vitamin D. A [study published by the *Archives of Internal Medicine* in 2009](https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/) estimated that 77% of US teens and adults are deficient in vitamin D. 

Vegetarians have far fewer options for foods that contain vitamin D. Outside of dairy, fish, or eggs, vegetarians must rely on fortified grains and cereals as their primary food sources of vitamin D.

If you are concerned that you may not be getting enough vitamin D from food or exposure to the sun, consider taking vitamin D supplements. Be sure to look for vitamin D3, rather than D2. A [2012 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3349454/) published by the *American Journal of Clinical Nutrition* indicates that vitamin D3 is more effective at raising the blood levels of vitamin D. Vitamin D3 has become more popular in supplement form, but many foods are still fortified with vitamin D2.

## Get your minerals: [calcium](https://takecareof.com/products/bone-triad_2), [zinc](https://takecareof.com/products/zinc_2), and [iron](https://takecareof.com/products/iron_3) 
Minerals can be easy to obtain on a vegetarian diet, especially if you love to pile vegetables on your plate. Daily doses of leafy greens like spinach, chard, kale, and seaweeds can help you meet your mineral needs. But if you don’t have Popeye’s palate, mineral supplements can help. Calcium and zinc are the two main minerals every vegetarian needs to be aware of. 

### Calcium
Calcium is a mineral that [depends on vitamin D](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/) to be properly absorbed. Calcium is particularly important to [maintain healthy bones](http://www.nejm.org/doi/full/10.1056/NEJM199709043371003) throughout your life. Even if you are an avid eater-of-greens, you should consider calcium supplementation. This is especially true if you drink a lot of coffee or green tea, as [caffeine has been shown to interfere with calcium absorption](http://www.ncbi.nlm.nih.gov/pubmed/12519715).

The best foods for vegetarians that contain calcium include dairy, turnips, and leafy greens.

### Zinc
Your body uses zinc, another essential mineral, for [supporting immune function and cell metabolism](http://www.ncbi.nlm.nih.gov/pubmed/9701160). The cells of your entire body depend on zinc to replicate, regulate, differentiate, and proliferate. As a component of more than 300 active enzymes, zinc plays a role in basically everything that cells do. Dosage is vitally important with all minerals, but special care should be taken not to overdo it with zinc. Zinc is known to [interfere with the absorption of other minerals](http://www.ncbi.nlm.nih.gov/pubmed/18250973), such as iron and copper.

The best foods for vegetarians that contain zinc include nuts, seeds, beans, and dairy.

### Iron
Iron is an essential mineral that helps red blood cells [transport oxygen and nutrients](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/) to the body's cells. *Heme iron* comes from animal sources, and *non-heme iron* is found in plants. 

Vegetarians can get non-heme iron from a diet rich in vegetables. However, non-heme iron isn’t as readily absorbed by the body. A routine blood test can reveal if you’re getting enough iron. If your blood levels of iron are low, then supplementing can help. 

Be careful not to exceed the daily recommended amounts of iron. Too much of it can lead to [negative effects](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h8) including nausea and vomiting. 

The best foods for vegetarians that contain iron include artichokes, beans, dairy, egg yolks, and leafy greens.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily pack
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
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## Other considerations: omega-3s
Omega-3 fatty acids are also widely studied for their benefits to vegetarians. Vegetarians are shown to be [low in these essential fatty acids](http://ajcn.nutrition.org/content/89/5/1627S.full). One popular and potent source of omega-3s is [fish oil](https://takecareof.com/products/fish-oil_1). Fortunately for those vegetarians that avoid fish altogether, there are totally vegan sources of omega-3s.

Flax seeds, chia seeds, hemp seeds, olive oil, and walnuts are all rich sources of omega-3 fats. [Algae oil](https://takecareof.com/products/veggie-omega_1) is a vegan-friendly source of DHA and EPA. Algae actually originate the DHA and EPA that continues up the food chain to shellfish and fish.

The average American diet contains between ten and 20 times more omega-6 fatty acids than omega-3s. Though you should consume more omega-3 than omega-6 fats, the ideal ratio still isn’t known. Generally, [lowering your omega-6 intake while increasing omega-3s](https://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/) will lead to better health. A simple way to achieve this is to increase your use of healthy oils like olive, avocado, and coconut. 

### The three forms of omega-3s fatty acids

Omega-3 fatty acids are necessary for a variety of biological functions. They are primarily known for their benefits to heart, joint, metabolic and cognitive health.

There are three main kinds of omega-3 fatty acids. *Alpha-linolenic acid (ALA)* is an essential nutrient, because the body cannot produce it. Luckily, this oil is in plants such as leafy greens, nuts, and seeds. The other important omega-3 fatty acids are *eicosapentaenoic acid (EPA)* and *docosahexaenoic acid (DHA)*. 

EPA and DHA are commonly found in animal products. DHA is also found in high amounts in seaweed. The body can synthesize them EPA and DHA from ALA, if it is available in large amounts. 

Dr. Jeff Gladd, an integrative physician, says, “While the body can [convert the plant-based ALA](https://www.ncbi.nlm.nih.gov/pubmed/9637947) into the more anti-inflammatory EPA and DHA, it does so with great limitation. It is estimated that only 5-6% of ALA can be converted, so a lot of flaxseed oil would need to be used to replace that from fish. For this reason, fish oil is the priority. If this is not a consideration, then opt for DHA sourced from seaweed or consider krill oil as it contains both EPA and DHA.”

## Personalized nutrition tips for vegetarians
No two vegetarian diets are exactly alike. Every aspect of your lifestyle, not just your dietary preferences, can influence what supplements you should take. It’s important to be thoughtful about your daily nutrition, as vitamin deficiencies can have long-lasting effects. 

You can consult a physician to ensure you’re taking the right vitamins and supplements to complement your diet and lifestyle. For nutrients like vitamin D and iron, a blood test may be necessary. 

In most cases, an online assessment can provide a personalized vitamin and supplement pack that will help you reach your health goals.

See what science recommends for supplementing a plant-based diet. Learn the supplements that vegetarians should consider taking to avoid vitamin deficiencies.

The path to health looks different for everyone.

Featured

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You're unique.
Your supplements should be too.

Further reading

Best Vitamins and Supplements for a Good Night’s Sleep

Live your best life: which vitamins and supplements reduce stress

The best vitamins and supplements for vegetarians: a simple guide

Let's talk about stress, baby: making self-care a priority in 2019

Seven healthy living blogs you need to follow right now

5 ways to de-stress over the holidays

The 5 best vitamins and supplements to support men’s health

5 Reasons It's Time to Upgrade Your Vitamin Routine

The path to health looks different for everyone.

Featured

lifestyle

Best Vitamins and Supplements for a Good Night’s Sleep

lifestyle

Live your best life: which vitamins and supplements reduce stress

lifestyle

The best vitamins and supplements for vegetarians: a simple guide

lifestyle

Best Vitamins and Supplements for a Good Night’s Sleep

When Is the Best Time to Take Vitamins?

Pea Protein vs. Whey Protein: Which Is Right For You?

5 Reasons to Try Care/Of Vitamins Today

Vitamins for hangover?

5 Reasons Why Care/of is the Easiest Resolution to Keep

At what point in pregnancy should I start taking prenatal vitamins?

The Health Benefits of Ashwagandha: Adaptogenic Hero

The 6 Best Vitamins and Supplements for Thick Hair Growth

Vitamins for hangover?

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The Health Benefits of Ashwagandha: Adaptogenic Hero

The 6 Best Vitamins and Supplements for Thick Hair Growth

You're unique.Your supplements should be too.

Further reading

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Live your best life: which vitamins and supplements reduce stress

The best vitamins and supplements for vegetarians: a simple guide

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The 5 best vitamins and supplements to support men’s health

5 Reasons It's Time to Upgrade Your Vitamin Routine

You're unique.
Your supplements should be too.