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

Diana Morgan

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
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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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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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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: 
</cta>

## 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?

Time for a pop quiz: what is the biggest organ in the human body? 

It’s the skin! But it doesn’t get enough credit as one of the most important organs we have. Sure, we’ve all been told to lather on sunscreen and moisturize, but if you’ve been suffering from acne, or if you just want to forestall your next outbreak, it’s time to consider adding supplements and vitamins to your daily routine. 

Rather than just treating a breakout reactively, like many skincare products, the following vitamins can help improve your skin's holistic health.

This is important because unhealthy skin is the perfect breeding ground for new outbreaks of every type of acne: regular, inflammatory and cystic.

So let’s look at the best vitamins and supplements for acne and skin health, and help you start popping vitamins instead of zits. 

## The Birds and the Bees of Acne

Before we begin, it should be known that acne has two primary causes, and storks aren’t one of them. 

It can either be caused by hormonal imbalances in your body, which is often what teenagers suffer from, or by unhealthy or blocked skin. Skin pores can be blocked by dirt or debris or dead skin cells. 

While skin supplements have been shown to help, a holistic approach is key, so consider clearing your pores with exfoliators, too.

What’s so nifty about skin supplements and other vitamins is that some remove these blockers by reducing the production of skin oil, causing your skin pores to remain open, and others prevent your skin from drying out – a great thing, because dry skin leads to dead skin cells. And hydrated skin and clear pores equates to healthy skin cells, reducing the risk for acne!

## Vitamin C for acne

Vitamin C is one of the most important vitamins that your body needs for healthy skin. Nutrients magazine [discovered](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/) through extensive testing that Vitamin C assists wound healing and minimizes scar formation and helps prevent your skin from drying out or aging quickly. This is likely due to the fact that Vitamin C is an antioxidant.

Antioxidants are great for your skin since they prevent the movement of free radical oxygen molecules. These oxygen molecules can cause harm to the cells of your skin, so the presence of antioxidants traps these molecules and keep your skin healthy and nourished.

While Vitamin C is not a direct fix for acne, it does help with some of the underlying causes of acne, such as overly-oily or impoverished skin pores.

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## Vitamin D for acne

Vitamin D has also been linked to healthy skin. In a recent study, scientists found that Vitamin D actually has a negative correlation with [acne severity](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161162). 

What that means is that the people in the study who had Vitamin D deficiencies were more likely to have acne than those with normal levels. Even more powerful, the scientists demonstrated that Vitamin D, when given to those with a vitamin deficiency and severe acne, greatly reduced the severity of the acne overall. 

Exactly why Vitamin D deficiency leads to acne breakouts is unclear, but [it's worth topping up your Vitamin D levels](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0161162), especially in winter, as our skin generates its own Vitamin D from sunlight. Moreover, our bodies need a healthy amount of Vitamin D for a good night sleep, and essential functions, so it’s a good idea to take a supplement if you might be Vitamin D deficient.

## Vitamin E for acne

Much like Vitamin C, Vitamin E is an antioxidant and therefore reduces the number of free radical molecules floating around between your cells. 

It’s assumed that maintaining the adequate intake amount of Vitamins E and C can be really important for overall skin health, but these vitamins are necessary for other bodily functions as well. Vitamin E’s link to skin health and dermatology can be found in an Indian Dermatol Online Journal [paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/), where they studied the effect of Vitamin E in common dermatology practices.

## Fish oil for acne

Fight that oily face look with fish oil. The evidence shows that populations that consume a high level of fish oil are already well known to have less inflammatory acne than populations with a low level of fish oil. A paper from the Lipid Health Distribution [found](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543297/) that fish oil supplementation was positively associated with less overall acne inflammation and severity. 

This is particularly true if the test subjects already had some acne to begin with.

However, this particular supplement provides results that vary greatly depending on the individual. This means that a fish oil supplement will not necessarily be perfect for your acne condition. It just depends on your own body’s biochemistry.

## Evening Primrose for acne

Use this flower, evening primrose, to uproot the very worst kind of acne. This supplement tackles some of the subsidiary causes of inflammatory or cystic acne. In particular, those who suffer from bad acne often have dry or cracked skin or skin that may be rougher and more fatigued than normal.

Evening primrose has been [shown](https://www.ncbi.nlm.nih.gov/pubmed/18492193) by the International Journal of Cosmetic Science to improve skin moisture and prevents trans epidermal water loss. 

In addition to these benefits, evening primrose is known to improve skin elasticity and fatigue resistance as well as roughness. 

All of these benefits combined to make your skin feel better and remain more hydrated than it otherwise would be. While this does not directly reduce acne, it may help your skin in the long run and lead to healthier skin cell environment where acne is less likely to flourish or sprout up.

## Zinc for acne

Zinc deficiencies are always a bad thing, as zinc is an essential mineral that our bodies need for overall health, never mind just fighting acne. A leading dermatology journal published research on the effects of oral zinc supplements to see how well it might reduce the amount of acne on patients’ skin.

The [results](https://www.ncbi.nlm.nih.gov/pubmed/18492193) were inarguable. Zinc supplements reduced the acne incidence on patients’ skin by 85%. The same test attempted to determine whether or not Vitamin A helped acne outbreaks as well, but the results were more inconclusive and found that Vitamin A does not likely have much of an effect on acne.

However, another paper from the Medical Archives [Journal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4384860/) found that Vitamin A was a significant supplement when it came to reducing acne outbreaks for patients across a wide spectrum of age groups. Due to these results, people with acne can safely use Vitamin A supplements to combat their acne, especially if they already have a Vitamin A deficiency. So zap your acne with a zinc supplement – and maybe a Vitamin A supplement, too.

## Which vitamins should I take for acne?

Vitamins C, D, and E are all excellent supplements to start fighting your acne. Our bodies all require a certain number of key vitamins and minerals in order to function properly and maintain good bodily health. This especially means taking care of your skin, which acne or not is the largest organ in the body.
Vitamin supplements are a fantastic idea for reducing acne and caring for overall skin health. 

A Skin Boost vitamin pack is the perfect way to get all the best vitamins you need to help your skin achieve greater health and reduce acne outbreaks across your skin.

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## Other questions

### Which vitamins help with acne scars?

Vitamin A, which is an antioxidant and thus [prevents those pesky free radicals]https://www.healthline.com/health/vitamin-a-for-acne#benefits) from damaging your skin cells, can help reduce the incidence of acne scars and help your skin to heal more holistically than it otherwise might. This essential vitamin can even reduce the likelihood of acne scars appearing after acne outbreaks.

Likewise, Vitamin C, another antioxidant, does a killer job of stopping scars in their tracks. However, these vitamins cannot make acne scars that have already been cemented into the skin disappear. They are best used to prevent new acne scars from forming and for helping your skin to heal after a particularly bad outbreak, such as those suffered by patients with cystic acne.

### Does diet really affect acne?

Diet can affect acne since your diet is one of the primary ways that your body takes in key vitamins and minerals. A poor diet will lead to a deficiency in certain vitamins which, as we saw above, is likely linked to unhealthy skin and overall acne severity.

The Postepy Dermatology Allergology journal [published](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/) a study linking diet to acne vulgaris, which is a technical term for common chronic acne as a result of the blocking of pores or the inflammation of your hair follicles on your skin. This is normally the acne that affects adults, as teenagers are often subjected to acne as a result of hormone imbalances of the body. 

What the study uncovered was that your diet unconditionally affects the incidence of acne. High-glycemic load diets, for instance, greatly exacerbate acne. While the jury is still out on which other foods cause or prevent acne, it is always best to eat a well-balanced diet. 

### Is aloe vera good for acne?

Aloe vera is not good for acne treatment in and of itself. In a [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6298394/) last year, researchers found that treating acne patients with only aloe vera was ineffective and did not result in any significant acne decreases. 

However, when they combined aloe vera with tretinoin, the mixture was suddenly much more effective and was able to reduce most types of acne with great results.
It’s clear that aloe vera feels good on our skin, but it’s not enough to treat acne. 
That’s a good lesson for why it’s best to take a holistic approach in fighting acne.

So let’s look at the best vitamins and supplements for acne and skin health, and pop that pimple habit by popping these vitamins instead. 

Best Vitamins and Supplements for Acne Prone Skin

Best Vitamins and Supplements for Acne

If you're like most people, you've probably seen milk thistle tea somewhere in the health aisle, and have an idea it's good for your liver. 

But did you know that the plant has been used to support liver health for over 2,000 years? (After all, humans have been drinking wine for almost 10,000.)

# What is milk thistle?

Milk thistle is a plant, native to southern Europe and Asia, but today can be found all over the world. It is also known as Saint Mary’s thistle, holy thistle, and blessed thistle. 

Apart from its famously milk white sap, the plant is also recognizable by its bright purple flowers and pale green leaves. 

The legend behind its white sap comes from the story of the Virgin Mary, who nursed baby Jesus under milk thistle leaves. A drop of Mary’s milk fell and caused the white veins on the milk thistle leaves - which is also how milk thistle got its nickname. 

Milk thistle thrives in dry and rocky soils, but has a preference for sunny or lightly shaded areas. The flowers are prickly to the touch, and each flower can produce 200 seeds. 

As an edible plant, milk thistle stalks, leaves, roots, and flowers can be eaten. The root can be eaten raw or cooked, and the same applies to the leaves. Because the leaves are sharp, it is recommended that the leaf-spines are first removed. Some people even call milk thistle an excellent substitute for spinach due to its taste and texture.

Milk thistle seeds can also be roasted and prepared the same way coffee beans are processed, and of course the leaves can be prepared as a tea (hangover cure, anyone?). 

## What is the history of milk thistle?

Milk thistle has been consistently recommended by physicians throughout history, and for more than just drinking related ailments. 

In Ancient Greece, the physician and botanist Dioscorides was the first to describe the therapeutic properties of milk thistle, documenting its use as a snakebite antidote. 

In 1597, John Gerard recorded that milk thistle was “the best remedy against melancholy diseases,” believing that milk thistle improved mental health. Interestingly, a small study completed on patients with obsessive-compulsive disorder showed improvement in their condition after consuming [milk thistle leaf extract](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116427/). In addition, English herbalist Nicholas Culpeper first noted that milk thistle supported normal functioning of the liver. 

Milk thistle seeds produce its powerful extract, which is rich in health-promoting nutrients, including fatty acids, flavonoids, antioxidants, and linoleic acid. 

Milk thistle extract supplements are typically used to support blood sugar levels already within a normal range, digestive health, and liver cleansing and detox.

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## What can milk thistle do for you?

Although milk thistle has been used for thousands of years as a health agent, it wasn’t until the 1960s that European clinical studies began examining it for modern-day health and wellness purposes. 

### Milk thistle for liver health

Silymarin is the most powerful flavonoid in milk thistle. Known as a hepatoprotective, silymarin [protects against liver damage](https://www.ncbi.nlm.nih.gov/pubmed/1360480). Flavonoids, in turn, are chemicals that help plants grow. Flavonoids are also one of the main constituents in fruits and vegetables that make them good for you and nourish the body with antioxidants. 

Milk thistle is also [being explored by researchers](https://www.ncbi.nlm.nih.gov/books/NBK541075/) for its potential to relieve symptoms of metabolic syndrome and fatty liver disease. Obesity, insulin resistance, and excess belly fat all contribute to fatty liver disease.

### Milk thistle for poison control

Milk thistle has an impressive track record when it comes to treating mushroom poisoning - not a typical health concern, admittedly, but extremely handy when relevant. 

Death caps are one of the deadliest mushrooms in the world, and inexperienced campers often confuse them with edible varities. 

Modern doctors - like their ancient predecessors - [will use silibinin]((https://www.foodsafetynews.com/2011/10/milk-thistle-extract-combats-mushroom-poisoning/), extracted from milk thistle, to prevent the mushroom's toxins from damaging the victim's liver. 

### Exploring milk thistle for cancer treatment

Milk thistle is also being explored for cancer treatments. 

Although the scientific community awaits a breakthrough with milk thistle, the research shows it does not interfere negatively with chemotherapy drugs, as reported by the [American Cancer Society](http://pressroom.cancer.org/releases?item=212). In addition, they suggested that milk thistle could relieve inflammation in the liver, a side effect of chemotherapy.

Today’s research demonstrates a lot of promise in clinical studies and laboratory studies as to what the active ingredients in milk thistle can do. However, many results regarding the efficacy of milk thistle are mixed, so it is best to talk to a licensed medical practitioner about taking a milk thistle supplement.

### Milk thistle for liver detox

Milk thistle has been used for centuries as a liver and gallbladder tonic. The liver is the body‘s largest internal organ and is responsible for detoxifying the body by processing chemicals and waste. It is involved in more than 500 biological functions, including filtering blood from the digestive tract before sending it to the rest of the body. In short, the liver plays a key role in overseeing the metabolic processes of the body by detoxifying, cleansing, synthesizing constituents, and producing bile to aid digestion. As the site of so much toxicity, cleansing the liver may help improve energy levels. Milk thistle is known to have liver cleansing properties.

According to the [Global Healing Center](https://www.globalhealingcenter.com/natural-health/milk-thistle-for-liver/), milk thistle helps support the liver by fighting toxins that make the liver swell. In addition, it may increase glutathione levels and encourage normal liver function as a super antioxidant. Glutathione is a powerful antioxidant made up of three amino acids: glutamine, glycine and cysteine. Glutathione is also known as the “ultimate antioxidant” and serves as a crucial mechanism in defending the body against degenerative diseases. Silymarin amplifies [glutathione production](https://www.ncbi.nlm.nih.gov/pubmed/2813578) to protect your body against toxins. 

### Milk thistle for weight loss

Our modern-day lifestyle is overwhelming to the liver. More than ever, the body is bombarded with toxins from food, compromised air and water quality, exhaust fumes and other pollution, and even our water. Many people are also overworked, stressed, and tired. As a result, the liver is working harder than ever. This stress also makes it difficult to lose or maintain weight. 

On its own, milk thistle is not likely to make the body burn fat or inhibit the appetite to spurn weight loss. Instead, it helps digestion, which in turn may lead to supporting body composition goals. This happens by maintaining the liver’s process. When the liver is bogged down with stress, it may negatively impact digestion. In particular, patients with cirrhosis of the liver often [display digestive problems](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209534/). 

It is also worth noting that milk thistle has been shown to [inhibit fat cells](https://www.ncbi.nlm.nih.gov/pubmed/19360322) in lab cultures; however, these results are still widely inconclusive.

### Milk thistle for the aging brain 

The World Health Organization states that 50 million people worldwide suffer from dementia, with nearly 10 million new cases diagnosed every year. It is easy to see why people are searching for natural solutions to support cognitive health. 

Milk thistle has demonstrated promise for assisting with age-related disease, according to a [2015 study](https://www.ncbi.nlm.nih.gov/pubmed/25613505). [Another study from 2014](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904165/) recommended milk thistle as a supplement for Alzheimer’s disease after it was demonstrated that silymarin improved the cognitive health of animal test subjects.

### Milk thistle for bone health

Most people think of calcium and Vitamin D when they think about optimal support for bone health and osteoporosis protection. Milk thistle has been studied to explore its relationship to bone health. 

The benefit for our bones caused by milk thistle is the result of its healthy impact on the liver. Bone loss is typically caused by a body that is too acidic, meaning the pH balance is off. When this occurs, the body leeches valuable minerals from the bones. The liver plays an important role in balancing pH, because it is a filter for toxins and waste. [Some studies](https://www.ncbi.nlm.nih.gov/pubmed/23781510) have shown that milk thistle delays or prevents bone loss in postmenopausal women. 

### Milk thistle for acne 

Unfortunately, acne causes many people great insecurity about their appearance. Yet acne is the most prevalent skin condition plaguing adolescents and adults all over the world. Acne occurs when an overproduction of sebum (an oily substance that moisturizes skin) combines with dead skin cells and bacteria to block pores. As a result, blackheads, whiteheads, and cysts caused by acne may occur. There is a huge market for acne products, because most people are desperate to get rid of acne or keep it at bay. Unfortunately, many of these products can lead to further harm of the skin. 

Surprisingly, milk thistle is an herb that is gentle enough on acne to soothe the skin and keep it radiant and smooth. Silymarin’s [antioxidant properties](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665566/) help fight damaging free radicals that hurt skin and cause acne to form. The [anti-inflammatory properties of milk thistle](https://www.ncbi.nlm.nih.gov/pubmed/26186142) may help soothe inflamed skin and calm redness that occurs during an acne breakout. That is one reason milk thistle extract is used as an herbal ingredient in many skin care products. 

Milk thistle extract can also be used topically to protect against free-radical damage. Milk thistle extract in skin care may reduce the appearance of age spots, minimize fine lines and wrinkles, and result in an improved complexion. 

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## Which milk thistle should I take? 

Finding the most potent and pure milk thistle on the market today is a challenge. With transparency about where our herbs are grown, you can trust [Care/of Milk Thistle](https://takecareof.com/products/milk-thistle_1) for the highest potency and superior results. 

Our milk thistle is harvested in Austria, the Czech Republic and Germany, where it has been planted since the Middle Ages. The flower is farmed for its seeds, which contain silymarin, a powerful flavonoid. Silymarin is best known for its antioxidant support. 

Our milk thistle is produced using a gentle extraction method that avoids commonly used harsh solvents - eliminating the use of chemicals that are harmful to the environment and people. Upon completing our extraction process, the milk thistle is dried and analyzed before being shipped to the United States for testing and encapsulation.

[Care/of Milk Thistle](https://takecareof.com/products/milk-thistle_1) delivers 300 mg of pure milk thistle herb to your body and is suitable for vegans. It is also a non-GMO, gluten-free supplement, because we value purity.

## Other questions 

### How do I take milk thistle? 

Milk thistle can be taken on an empty stomach. Some believe this makes it work faster; however, very sensitive individuals should consider taking milk thistle with a meal instead. Milk thistle can be taken in [herbal capsules](https://takecareof.com/products/milk-thistle_1) or liquid extracts. 

### Does milk thistle have side effects? 

[The National Center for Complementary and Integrative Health](https://nccih.nih.gov/health/milkthistle/ataglance.htm) notes the following about milk thistle side effects: 

> Milk thistle is well-tolerated in clinical trials, but on occasion people report gastrointestinal side effects. 
> Some individuals demonstrate allergic reactions, primarily people allergic to plants in the milk thistle family. This includes ragweed, daisies, and marigolds.
> Milk thistle may lower blood sugar in people with Type 2 diabetes and should be used with caution.

[Other side effects](https://www.rxlist.com/consumer_milk_thistle_carduus_marianum/drugs-condition.htm) of silymarin or milk thistle may include loss of appetite and a rash. 

### Are there risks to taking milk thistle long term? 

Like most herbal supplements, the long-term impact has not been studied with regards to milk thistle; however, it is considered to be a safe herb for supplementation. If you are concerned about how milk thistle will impact your body, it is important to seek medical advice from your personal physician.

### How much milk thistle should I take? 

Milk thistle is generally considered safe in [doses up to 420 mg per day](https://www.drugs.com/npp/milk-thistle.html). Toxic effects of milk thistle have not been noted at dosage of 1,200 mg per day either. Always speak to a physician about taking a new herbal supplement, especially if you have concerns about dosage. 

### Does milk thistle have any interactions? 

[The Mayo Clinic notes the following potential interactions](https://www.mayoclinic.org/drugs-supplements-milk-thistle/art-20362885) that you may experience while taking milk thistle with other medications or substances:

> Cytochrome P450 2C9 (CYP2C9) substrates, including valium and warfarin (and the same drugs under different names).
> Diabetes medications - always consult with your personal physician when taking additional herbs that may lower blood sugar, like milk thistle.
> Metronidazole (Flagyl). Milk thistle may reduce the effectiveness of this antibiotic, therefore this combination should be avoided.
> Simeprevir (Olysio). Taking milk thistle with this hepatitis C medication should be avoided. 
> Sirolimus (Rapamune). Taking milk thistle with this immunosuppressant might change the way your body processes the medication, leading to complications.

For more than 2,000 years, milk thistle has been used as a medicinal herb in traditional wellness practices.

Milk Thistle: The Health Benefits and Uses

Milk Thistle 101: A Guide to the Benefits

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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### 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>
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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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title: Build your daily pack
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primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
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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
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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
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primary-cta: Take the quiz
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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
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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
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## 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.

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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title: Build your daily pack
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primary-cta: Take the quiz
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### 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. 

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title: Build your daily pack
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primary-cta: Take the quiz
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## 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

It’s no secret that PMS has a bad rap. We’ve all heard the horror stories, and some of us have lived them. Short for *premenstrual syndrome*, PMS describes the collection of symptoms that women typically experience one to two weeks before their period’s onset. Nearly all menstruating women can say that they’ve had some degree of PMS in their lifetime. 

The list of PMS symptoms is surprisingly vast: by some estimates, over 150 symptoms have been attributed to PMS. Common physical symptoms include bloating, cramps, and breast tenderness. Emotional symptoms include irritability, depression, and mood swings. There is no single, straightforward explanation as to what causes PMS, though it’s often attributed to hormonal shifts during the menstrual cycle. While minor symptoms can be merely disruptive, acute symptoms are debilitating. Whatever the severity, PMS is commonly thought of as an unwelcome monthly occurrence.
 

## Supplementing for PMS may be just what you need
Although you can’t necessarily erase all signs of PMS, studies show that its symptoms can be reduced through focused attention to diet and supplementation. We’ve read through countless pages of clinical research to find the vitamins and supplements backed by science to help alleviate PMS symptoms.

### 1. [Calcium](https://takecareof.com/products/bone-triad_2): does the body (and mind) good
Calcium supports your bones and muscles. Calcium deficiency, which poses a serious health risk for women, may also contribute to PMS symptoms. [In a medical study published in 2017](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313351/), a group of college students who reported severe PMS symptoms were given 500 mg of calcium a day for two months. Compared to a placebo group, those taking calcium saw lower rates of anxiety, depression, fluid retention, and moodiness. 

[A previous study](https://www.ncbi.nlm.nih.gov/pubmed/19574172) produced similar results, finding that fatigue and change in appetite were significantly reduced for a group who took 500 mg of calcium carbonate each day for three months. 

These results strongly suggest that mood symptoms of PMS can be significantly reduced by increasing daily calcium. 

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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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</cta>

### 2. [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2) for a sunnier outlook
Vitamin D is a crucial vitamin for calcium absorption as well as bone health. In fact, emerging research suggests that it may be just as important as calcium itself. Unfortunately, [many American adults and teens simply don't get enough of it](https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/). 

Having inadequate blood levels of vitamin D is common among women who suffer from PMS. [A 2005 study measured the risk of developing PMS symptoms alongside levels of calcium and vitamin D](https://www.ncbi.nlm.nih.gov/pubmed/15956003). Results from that study indicated a connection, and suggest that a high intake of vitamin D and calcium can reduce the risk of developing PMS. 

### 3. The [magnesium effect](https://takecareof.com/products/magnesium-small_1)
[Magnesium](https://takecareof.com/research/magnesium) is essential to health and helps with sleep, energy, bowel regularity, and more. [Magnesium deficiency has been linked to PMS](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/#sec7-nutrients-07-05388title), and several studies reveal that supplementing with magnesium can aid both physical and emotional symptoms. 

A [double-blind study of 20 patients](https://www.ncbi.nlm.nih.gov/pubmed/1860787) indicated that magnesium can help prevent and relieve menstrual headaches. [A second study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/) found that a group of women taking magnesium along with vitamin B6 had reduced cravings and stress due to PMS. 

The magnesium-B6 combination also eased physical PMS symptoms such as water retention, breast pain, bloating, headache, nausea, and back pain. Several other sources confirm that magnesium can reduce fluid retention, bloating, and breast tenderness. 

### 4. [Omega-3s](https://takecareof.com/products/fish-oil_1): your new favorite healthy fats
This is the kind of fat your body thrives on. [Omega-3s](https://takecareof.com/research/fish-oil) are vital for overall health, supporting the eyes, heart, joints, and brain. [A double blind study](https://www.ncbi.nlm.nih.gov/pubmed/23642943) found that taking a daily dose of omega-3 fatty acids reduced both physical and emotional symptoms of PMS including depression, anxiety, lack of concentration, headache, bloating, and breast tenderness. 

For those who would prefer to avoid seafood and fish oil supplements altogether, there is a [vegetarian source of DHA and EPA](https://takecareof.com/research/veggie-omega) gaining popularity. Algal oil is an excellent source of omega-3s. Algae is rather unique, as it is both vegetarian, and an excellent source DHA and EPA. Algae actually originate the DHA and EPA that continues up the food chain to shellfish and fish.

## Improve PMS symptoms with the ancient wisdom of herbs 
Herbal supplements are another option for those seeking a reprieve from PMS symptoms. These healing herbs have been used for centuries, and are often free of the unwanted side effects typically associated with prescription and hormone treatments. 

[Ashwagandha](https://takecareof.com/products/ashwagandha_1) (a.k.a. the “chill pill”) is an adaptogenic herb that has [been shown to relieve stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/), and [food cravings](https://www.ncbi.nlm.nih.gov/pubmed/27055824). 

There are also some herbal supplements that may have benefits specific to PMS symptoms. Keep in mind, though, that if you’re looking to become pregnant, you should check with a doctor before taking herbal supplements. 

### 5. Chasteberry to reduce breast pain
[Chasteberry](https://nccih.nih.gov/health/chasteberry), also known as vitex, is made from extracts of fruits from the chaste tree. It is widely taken for menstrual symptoms, menopause, infertility, and other women’s hormonal health conditions. Though more research needs to be done on the topic, [studies show](https://www.ncbi.nlm.nih.gov/pubmed/12809367) that it can help with both emotional and physical symptoms of PMS (particularly breast pain). 

[Dr. Jeffrey Gladd](https://gladdmd.com/dr-gladd/bio/), an integrative physician, says, “Most PMS symptoms stem from some degree of estrogen dominance, where a woman has more estrogen relative to progesterone at this key time of the cycle. Vitex is thought to help support a woman’s progesterone level, making it the ideal supplement to consider all month long or just during the second two weeks of the cycle.”

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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: 
</cta>

### 6. Evening Primrose oil: an ancient panacea
Evening Primrose Oil is a supplement made from a yellow flowering plant native to North America. [Native Americans commonly used Evening Primrose oil](http://www.mayoclinic.org/drugs-supplements/evening-primrose/background/hrb-20059889) both as a food, and as a remedy for sore throats, stomach problems, and more. While it is widely known for its ability to help with PMS symptoms, there is conflicting evidence about its efficacy. Although it [is not yet supported by substantive scientific research](https://www.ncbi.nlm.nih.gov/pubmed/12725453), it is said to [help with breast tenderness, depression, and mood symptoms associated with PMS](https://theperiodvitamin.com/pms-supplements.html). 

## Moving towards a gentler cycle
Of course, the menstrual cycle is a natural part of women’s health. But, when you think about it, the combination of PMS and menstrual pain can create up to two weeks of misery every month--a considerable amount of time. So if you do feel that PMS symptoms diminish your quality of life, supplementation may be a major step towards improving your overall well-being. 

Strong scientific evidence suggests that the right supplementation can significantly reduce both PMS and painful menstrual symptoms. In addition to other improvements to your diet and lifestyle, a personalized supplement regimen can be an important component of a wellness approach that helps you feel great all month long. 

If you are interested in taking supplements, you should consult with your healthcare provider, or [take an online lifestyle assessment](https://takecareof.com/p/start-the-quiz).

3 out of 4 US women suffer from PMS symptoms. Learn which vitamins and supplements are proven by science to improve the emotional and physical symptoms of PMS.

Ease PMS Symptoms: The 6 Best Vitamins and Supplements

6 supplements that reduce PMS symptoms & menstrual pain

There are few experiences as liberating--and stressful--as travel. Whether you prefer to plan every last detail or leave space for spontaneity, one thing that shouldn’t be left to chance is your personal health. The right vitamins and supplements can make the perfect travel companions.

With so much to consider leading up to your big trip, the last thing you want to think about is your vitamin regimen. From stress to sleep, we've made this easy guide to help address common issues that can arise when you're on the go. Whether you are traveling for business or going off-the-grid, here are six of the top vitamins and supplements for feeling your best on any trip. 

## 1. Ready for takeoff: increase energy with [rhodiola](https://takecareof.com/products/rhodiola)
Rhodiola, also known as *Rhodiola rosea*, is a botanical supplement that has been used for centuries as part of traditional medicine in Eastern Europe and Asia. Not only will it help you [feel more alert and decrease stress](https://www.ncbi.nlm.nih.gov/pubmed/19016404), it can also [improve your mood](http://www.scicompdf.se/rosenrot/spasov_2000.pdf). This combination makes rhodiola an unbeatable travel companion. 

In a 2016 study from *The Journal of Sports Medicine and Physical Fitness*, rhodiola supplementation was also shown to [improve endurance while exercising, as well as assist in recovery afterwards](https://www.ncbi.nlm.nih.gov/pubmed/20308973). This is an added bonus if your vacation plans include strenuous activity like hiking, skiing, or surfing.

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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: 
secondary-cta-url: 
</cta>

## 2. Rise and shine: [magnesium](https://takecareof.com/products/magnesium-small_1) can help improve your sleep
Magnesium is one of the most abundant minerals in the body, and it is involved in over [300 different biochemical reactions](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/). Your body uses magnesium for muscle and nerve function, blood glucose control, and energy production. 

Magnesium is also well-known for its potential to improve sleep quality. In a [2012 study published by the *National Institute of Health*](https://www.ncbi.nlm.nih.gov/pubmed/23853635), magnesium was shown to improve symptoms of insomnia. Consider packing a magnesium supplement if you experience difficulty sleeping, or if recharging is a goal for your getaway--it could be the key to deep sleep. 

Worried about burning the candle at both ends? Traveling for work can mean a packed schedule from the early wake-up call to a business dinner where the drinks are flowing. A magnesium supplement could be especially important when consuming caffeine and alcohol, both of which deplete the body’s magnesium levels. 

## 3. Fly at ease: [elderberry](https://takecareof.com/products/elderberry_1) increases immunity for travelers

It is no secret that the conditions of a crowded airport or plane cabin can be ideal for spreading germs. Sometimes, your immune system needs some extra enhancement.

Elderberries contain a powerful antioxidant, and their history of medicinal use date back to the time of Hippocrates. According to an [Australian study on international travelers in 2016](https://www.ncbi.nlm.nih.gov/pubmed/27023596), taking an elderberry supplement can be an excellent way to support your body's defenses while traveling. In this study, the travelers who took an elderberry supplement suffered fewer colds, shorter cold durations, and less severe symptoms than those taking a placebo.

## 4. [Vitamin D](https://takecareof.com/products/vitamin-d-1000_2) supports general health & immunity
Vitamin D is an essential vitamin with many critical roles in the body, such as promoting bone health, supporting muscular function, and reducing inflammation. Vitamin D is known to be produced from exposure to the sun. However, there are many factors that impact your body's ability to naturally synthesize vitamin D, including the season, cloudiness, smog levels, your skin’s melanin content, and your use of sunscreen. 

According to a [2009 article published by *Scientific American*](https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/), an estimated 77% of Americans have insufficient levels of vitamin D. Vitamin D deficiency--which is more severe than insufficient intake--can cause serious health issues. Vitamin D is especially important for travelers because of its role in strengthening the immune system. 

If you are traveling to a warm climate and expect to spend lots of time catching rays, then vitamin D probably isn’t necessary. However, if you will be mostly indoors, or headed to a cooler climate, consider packing vitamin D to support immunity.

## 5. Travel in comfort: [probiotics ](https://takecareof.com/products/probiotic_1)can ease digestive issues

Did you know that the average human has [just as many bacterial cells as it does human cells?](http://biorxiv.org/content/early/2016/01/06/036103) Recently, scientists have begun to gain a much deeper understanding of the importance of probiotics (also known as “beneficial” or “good” bacteria), especially relating to digestive health.

According to the *National Institute of Health*, approximately [60 to 70 million Americans are affected by digestive diseases](https://www.niddk.nih.gov/health-information/health-statistics/Pages/digestive-diseases-statistics-for-the-united-states.aspx#all). While it is well-known that jet lag will disrupt your sleeping patterns, it can also affect your digestive system and appetite.

Traveling can take people away from their normal eating habits, which can be especially problematic for those with digestive issues and food sensitivities. Studies have shown that probiotics are effective against digestive disorders like [constipation, Crohn’s Disease and Irritable Bowel Syndrome](https://www.ncbi.nlm.nih.gov/pubmed/24633989). 

Even if digestive issues aren’t a primary concern for you, probiotics could still be useful. According to a [2006 study published by the *National Institute of Health*](https://www.ncbi.nlm.nih.gov/pubmed/16696665), probiotic consumption also enhances the immune system, and decreases the prevalence of allergies.

## 6. [Ashwagandha](https://takecareof.com/products/ashwagandha): the ancient stress remedy

Simply imagining a major disruption to your travel schedule can be enough to trigger stress--let alone an actual missed flight or lost luggage. With ashwagandha, an ancient remedy that has been used for over 3,000 years, you’ll be ready to handle unwelcomed surprises without losing your cool. 

In traditional Indian medicine, ashwagandha is praised for its ability to help the body adapt to stress, and Western medicine has taken notice more recently. In a 2012 clinical trial, ashwagandha was [shown to reduce blood levels of cortisol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/), which is known as the “stress hormone.” Participants in this study also reported a significant reduction in the stress they experienced after 60 days, when compared to the placebo group. 

Similar to rhodiola, ashwagandha can also improve muscular endurance. In a 2015 study, ashwagandha was also [shown to improve muscle strength gains from exercise](https://www.ncbi.nlm.nih.gov/pubmed/26609282).

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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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## Personalized vitamins and supplements: the focused approach to wellness 
Adding vitamins and supplements to your travel routine are a minor change that can have a major impact. Whether you are traveling for work or taking a break from the grind, these six supplements can help you get the most out of your trip. 

The key to choosing supplements is understanding what works best for your individual lifestyle and health goals. There are a wide range of variables that influence your unique nutritional needs, including your diet, sleep and exercise routines, location and gender. For more personalized recommendations on vitamin and supplement intake, consider taking a convenient online health survey.

Feel your best whether traveling for business or going off-the-grid. Here are six of the top vitamins and supplements to take when traveling.

An image of an open suitcase on the bed with the contents shown

Best Vitamins and Supplements for Travel: What to Pack

The 6 best vitamins and supplements to take traveling

Maybe you're reading this article at 2AM, looking for a solution to your insomnnia (one which doesn't come in a prescription bottle). 

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. 

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

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

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 in their systems also suffer from increased problems catching z’s. 

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.

Adding a supplement of vitamin C to your daily wellness regimen is one of the best ways to quit tossing and turning (as well as staving off the sniffles). 

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

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

In reality, vitamin D has recently been [linked to the maintenance of good sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/), and getting enough of it is especially important during those long winter months, when we have far less exposure to the sun. 

Some studies have gone [so far as to associate certain sleep disorders](https://www.ncbi.nlm.nih.gov/pubmed/22246808), such as obstructive sleep apnea and insomnia, with low levels of vitamin D. 

That’s why this vitamin is a must during winter. 

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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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</cta>

## 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 occuring hormone that aids in the regulation of the body’s circadian rhythm. [Studies suggest](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC43256/) that taking melatonin supplements can really help to get you better, more restful sleep. 

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

Given its ability to help your body produce melatonin, magnesium is a good bet for improving sleep quality. And yet many Americans are just not getting enough of this crucial mineral. In fact, [the Nutritional Magnesium Association](http://www.nutritionalmagnesium.org/) states that over 75% of all Americans don’t get the recommended daily dose of magnesium. 

## [Iron](https://takecareof.com/products/iron_3)

Most people understand that iron is essential, and mysteriously related to energy levels, but many don't know why. 

Iron is the ultimate oxygen transporter, so when you don’t have enough - even through malnutrition, or anemia - it is no wonder you will feel particularly fatigued.

Furthermore, any sleep you get while you have an iron deficiency will most often be [disrupted by restless leg syndrome](https://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/restless-legs-syndrome/what-is-rls/treatment.html), which may sound like a condition from a Monty Python sketch, but is no laughing matter. 

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

Did you know that the word “nightmare” comes from the Middle Ages and refers to an evil spirit sitting on your chest and interrupting your sleep? The [latest research shows](https://pdfs.semanticscholar.org/1a8e/90312e744b2f0cf08a2a569aa44a27fa9ae9.pdf) that if knights in shining armor had eaten more calcium, they would’ve had more dreams (okay, and maybe more nightmares, too)! Where does our proof come for this? 

While archaeologists continue their search for King Arthur’s dream diary, [a recent study found](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866235/) that a deficiency in calcium can lead to a disruption in your REM sleep, or rapid eye movement sleep. When calcium levels were returned to proper levels, there was a marked return to normal REM sleep. As you may recall from your high school psychology class, REM is the most critical stage in the sleep cycle for dreams. 

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. 

(Do you find yourself prone to nightmares? That could be [a sign of high levels of stress](https://www.webmd.com/sleep-disorders/stress-busting-tips). Check out this article, here, for tips on reducing stress.)

## B-Complex

There are multiple vitamins within a B-Complex supplement that can impact your quality of sleep. Vitamin B6 [in particular can help you remember your dreams](https://medicalxpress.com/news/2018-04-vitamin-b6.html). 

In general, vitamin B6 aids numerous functions of your body, including cognitive function and development, so it makes sense that it would impact your ability to remember your dreams. If you can remember your dreams, you are also more likely to have lucid ones. 

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

B6 can be found in carrots, bananas, potatoes and spinach, while B12 can be found in meat, eggs, fish and dairy products. 

## Which vitamins should I take for sleep?

Taking [a reliable multivitamin](https://takecareof.com/products/whole-food-multivitamin_2) can ensure you get all of the minerals and vitamins you need for proper sleep. In addition, if you are aware of a deficiency you might have, you can supplement that mineral or vitamin. 

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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: 
</cta>

## Other Sleep Questions

### What diet aids good sleep?

Given what the latest science tells us, we know which nutrients can be supplemented to promote sleep, and we know what foods can do the same. The [National Sleep Foundation](https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep) recommends foods high in lean protein such as cottage cheese, which can increase serotonin levels. Other ideas include some nuts which offer heart-healthy fats and can give you a healthy dose of melatonin right before bedtime.

That is especially true if you consume walnuts or almonds. Some other bedtime snacks to consider include complex carbohydrates paired with fats, such as fruits or whole grains. Carbs, when paired with fats, [have been shown to improve the transport](https://www.ncbi.nlm.nih.gov/pubmed/22652369) 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 [depends on a couple of factors](https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need), the most impactful of which is your age. Improve your sleep quality by getting the right amount of sleep for your age. If you’re a teenager, you need between 8 and 10 hours of sleep, while the adults among us need somewhere between 7 and 9 hours in order to feel well-rested.

This recommendation is accompanied by others that can help improve your overall sleep, such as making sleep a priority and following your own schedule. Exercise can help, as well as making sure you have a ritual that is particularly relaxing right before you climb into bed. And as we all have learned the hard way, the screens on our phones or our computers or our tvs have blue light, [which trips up our circadian rhythms by significantly suppressing melatonin.](https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side) 

Basically, your body thinks the light from your phone is actually from the sun! In order to sleep better, we must all put our phones down, close Netflix, and turn off the TV. By improving your sleep hygiene and getting less blue light before bed, you will find it much easier to fall asleep. You might even stop believing the world revolves around your phone. 

### 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), and as said before, it’s really important for dreaming. When REM occurs, your eyes move from side to side, though your eyes move while they are closed. As you get older, you spend less time in REM sleep, which is problematic [because REM is significant for memory formation and learning](https://psychcentral.com/lib/the-importance-of-rem-sleep-dreaming/). 

The same methods discussed earlier can help you get better REM sleep. That includes keeping a regular sleep schedule and preparation for sleep, and investing in the right multivitamin supplement.

Sleep on it. We’re sure it’ll help.

Best Vitamins and Minerals 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
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: 
</cta>

## 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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### 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.
 

## 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. 

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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.

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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.

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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

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?

Best Vitamins and Supplements for Acne

Milk Thistle 101: A Guide to the Benefits

The Health Benefits of Ashwagandha: Adaptogenic Hero

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

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

Best Vitamins and Supplements for Acne

Milk Thistle 101: A Guide to the Benefits

The Health Benefits of Ashwagandha: Adaptogenic Hero

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

The 6 Best Vitamins and Supplements for Thick Hair Growth

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

6 supplements that reduce PMS symptoms & menstrual pain

The 6 best vitamins and supplements to take traveling

Care/of updates straight to your inbox

We promise to only send you occasional emails.

You're unique.
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