Vitamins & Nutrients for Optimal Health

In honor of National Women’s Health and Fitness Day, we have collaborated with HK partner Binto, to highlight vitamins and nutrients that are particularly important to maintaining good health. Find out more about how these vitamins impact different body systems and functions.

Vitamin B12

Vitamin B12 plays an important role in blood production, nerve function and cell production.  It is an essential water-soluble vitamin found in foods such as poultry, meat, fish and dairy.  B12 supplements are also available.

Benefits: 

• Helps the body produce healthy red blood cells (when B12 levels are too low, the production of red blood cells is altered, causing megaloblastic anemia)

• Plays a role in nerve function and the production of DNA

• May improve mood and symptoms of depression − Vitamin B12 is needed for the production of serotonin, a chemical responsible for regulating mood 

• Plays a role in cell production, so adequate levels are needed to produce healthy hair, skin and nails

Magnesium

Magnesium plays a vital role in a number of bodily functions, including energy production, immune function, and cell communication.  It also helps maintain healthy bones. Magnesium can be found in leafy green vegetables, fruits, nuts, seeds, fish, meat, and dairy  products.

Benefits:

• Plays a critical role in brain function and mood – low levels have been linked to an increased risk of depression

• Contributes to increased bone density and helps prevent the onset of osteoporosis 

• Has been shown to enhance exercise performance by aiding in the disposal of lactic acid, thereby easing muscle cramps and reducing inflammation

• Helps balance hormones

Vitamin D

Vitamin D is critical for bone and cardiovascular health.  It also supports lung function and plays a role in mental health and cognition. Vitamin D is a fat soluble vitamin present in fish oil, egg yolks, butter, and fortified foods such as milk and yogurt. Our bodies also produce Vitamin D when our skin is exposed to the UV rays in sunlight. 

Benefits:

• Promotes the absorption of calcium, which is critical to growing and maintaining healthy bones (low levels of calcium increase the risk of osteoporosis and fractures) 

• Reduces blood vessel inflammation, and can help moderate blood pressure 

• Activates receptors in the brain related to the regulation of behavior 

• Helps you take in more oxygen when you breathe and reduces the likelihood of  conditions that negatively affect respiration

DHA Omega-3

Omega-3s are a family of essential fatty acids that play an important role in brain, and bone health. As the human body cannot produce Omega-3s, we must get them from foods, such as fish, nuts,seeds , or from supplements. 

Benefits:

• Improves ability to think, remember and recall information by protecting against the loss of brain plasticity
• Improves bone strength by boosting the amount of calcium in your bones.

These are just a few important vitamins and nutrients that should be part of your diet. If you aren’t sure where to start, check out Binto. It’s a great resource for women who are interested in personalized healthcare, with the convenience of a monthly subscription and access to licensed health experts. Take their quiz to tell them about your unique health needs and they’ll match you with the right supplement routine for you and connect you with a licensed provider.