The first years of life are largely developmental; for the most part, your health and diet are your parent's concerns. But after 20, everything changes. Around this time, most people start chasing their dreams and investing in themselves, independent from their parents.
Unfortunately, eating healthy becomes the last thing on the mind which could mean problems somewhere along the way. Understandably, life will be fast-paced, and you may not always have the time to fix healthy meals, and that's where supplements come in.
But worry not, as this guide lists the most crucial supplements for people in their 20s.
1. Vitamin D
Vitamin D is essential for proper bone development, and it is absorbed through exposure to the sun. When in your twenties, building a career may get in the way of getting sufficient sunlight.
At this time, you also want to ensure you build up as much bone density as you can before you start losing it with age making vitamin D even more critical. Besides enhancing bone development, vitamin D helps boost immune and hormonal balance.
The recommended daily intake for vitamin D is 1000 to 2000 IU per day. You do not have to worry about overdosing because the body will dispose of any excess vitamin D.
Magnesium is critical for enhancing bone health, regulating muscle and nerve formation, controlling blood sugar levels, and relieving occasional stress. It also plays a role in over 300 enzyme reactions in the body.
Despite its importance, studies suggest that around 50% of Americans have inadequate magnesium intake. The recommended daily magnesium intake is 300 mg for adult males and 250 mg for females, but the dosage can be higher for pregnant women.
Vitamin B is a group of essential nutrients necessary for the proper functioning of the nervous system, maintaining healthy skin, eyes, and liver, and helping the body to convert food into energy.
If you are careful to take a balanced diet of plant and meat-based foods, you may not need to take vitamin B supplements. However, if you are on a strict vegan diet, pregnant, or suffer from a gastrointestinal disorder, you may be at a high risk of vitamin B deficiency.
The recommended daily vitamin D intake varies with the specific type of vitamin B. For example, the recommended daily intake for vitamin B12 is 2.4 mcg. On the other hand, the recommended intake for vitamin B6 is 1.3 or higher based on gender and age.
Iron is critical for producing hemoglobin and red blood cells and, ultimately, for oxygen circulation in the body. It also plays a role in boosting the immune system and hormone production.
Most people can obtain enough iron from a balanced diet. But certain people, including women and teens that experience heavy menstrual bleeding, people that engage in regular, intense physical activity, or people on a strict vegan diet, may need iron supplements.
The recommended daily iron intake for adult women aged 19-50 is 18 mg/day, while adult men and women over 50 need 8 mg/day. However, you may need the guidance of a healthcare professional, as excess iron can lead to toxicity.
How To Afford High-Quality Supplements When You're Fresh out of College
In your 20s, you are just out of college with student loans to pay and other financial commitments, and it is easy to feel like you do not want additional expenses.
One way of cutting your expenses to invest in your health is by finding a student loan refinancing from a reputable lender to help you consolidate all your student debts into one for a better interest rate.
You may also consider cutting out some unnecessary expenditures, such as reducing the coffee you take, fixing your meals at home, and limiting going out with friends.
Today's fast-paced life can get in the way of healthy eating. Unfortunately, deficiencies in the critical nutrients and vitamins highlighted in this guide could result in serious health complications in the long run, and you want to prevent that by taking supplements to complement your poor eating.