Health – Live Laugh Love Do http://livelaughlovedo.com A Super Fun Site Sat, 20 Dec 2025 03:51:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.9 How Taking The Wrong Vitamin D Can Lower Your Levels http://livelaughlovedo.com/how-taking-the-wrong-vitamin-d-can-actually-lower-your-levels/ http://livelaughlovedo.com/how-taking-the-wrong-vitamin-d-can-actually-lower-your-levels/#respond Thu, 16 Oct 2025 08:51:01 +0000 http://livelaughlovedo.com/2025/10/16/how-taking-the-wrong-vitamin-d-can-actually-lower-your-levels/ [ad_1]

It’s that time of the year again when we’re all thinking a little more about our vitamin D levels. Having optimal vitamin D levels plays a crucial role in immune health in addition to supporting bone health, sleep, and blood sugar balance (this vitamin does a lot in the body).

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]]> http://livelaughlovedo.com/how-taking-the-wrong-vitamin-d-can-actually-lower-your-levels/feed/ 0 29% Of U.S. Adults Are At Risk – Are You? http://livelaughlovedo.com/29-of-u-s-adults-are-prone-to-these-10-diseases-are-you/ http://livelaughlovedo.com/29-of-u-s-adults-are-prone-to-these-10-diseases-are-you/#respond Wed, 15 Oct 2025 17:46:06 +0000 http://livelaughlovedo.com/2025/10/15/29-of-u-s-adults-are-prone-to-these-10-diseases-are-you/ [ad_1]

29% Of U.S. Adults Are Prone To These 10 Diseases—Are You?

Have you ever paused during your morning routine and wondered, “Am I one of the 29% of U.S. adults prone to these 10 diseases?” As I enjoy my deck coffee ritual, basking in the winter sun on this crisp December day in 2025, I’ve been reflecting on my recent DEXA scan at my age milestone of 50. It showed robust bone health, but it also highlighted how vitamin D deficiency sneaks up on so many of us, linking to serious conditions like heart disease, cancer, and depression. According to studies from sources like the Cleveland Clinic and Everyday Health, about 29-35% of Americans grapple with low vitamin D levels, putting them at higher risk for these ailments. But here’s the uplifting part: Knowledge is your superpower! In this post, we’ll unpack the science, spotlight these 10 diseases, share easy prevention strategies, and even highlight holiday deals on supplements to fuel your New Year’s health resolutions. Whether you’re in your home gym like me or just starting your wellness journey, let’s turn awareness into action for a vibrant 2026.

Know How Vitamin D Foods Strengthen Bones: HK Vitals

The Shocking 29% Statistic: Vitamin D Deficiency in the U.S.

The figure that 29% of U.S. adults are prone to these 10 diseases often ties back to vitamin D deficiency rates. A Cleveland Clinic overview notes approximately 35% of adults face this issue, while other data hovers around 25-30%, influenced by factors like limited sun exposure and diet. With winter holidays upon us—think shorter days and more indoor time—deficiency spikes, making now the ideal moment for a health check. But don’t worry; this isn’t about fear. It’s about empowerment. Optimizing vitamin D can slash your risks, as backed by high-DA sites like Harvard Health, which emphasize its role in immunity and beyond.

Vitamin D: Your Body’s Unsung Hero Against Chronic Illness

Vitamin D acts like a hormone, regulating calcium, boosting immunity, and curbing inflammation. When levels dip below 20 ng/mL, you’re in deficiency territory, heightening proneness to diseases. My DEXA scan reminded me how vital it is for bones, but it extends to heart health and mood. Studies show sufficient levels (30-50 ng/mL) correlate with lower chronic disease rates. As we gear up for New Year’s resolutions, consider this your nudge to test and supplement—it’s a simple step toward feeling unstoppable.

Disease #1: Respiratory Illnesses – Breathing Easier with D

Topping the list of diseases 29% of U.S. adults are prone to, respiratory issues like colds and flu worsen with low vitamin D, which supports lung function and immune response. Everyday Health cites links to increased infection risk. Upbeat fix: Boost with sun or supplements during holiday travel season to stay sniffle-free.

Disease #2: Osteoporosis – Strengthening Bones for Life

Osteoporosis, where bones become brittle, is a classic among these 10 diseases, as vitamin D aids calcium absorption. My age 50 DEXA scan was a win, but without D, risks soar. Prevention? Weight-bearing exercises in your home gym paired with D-rich foods.

Disease #3: Depression – Lifting Moods Naturally

Depression affects millions, and deficiency disrupts serotonin, making 29% more susceptible. Research shows supplementation eases symptoms. During holiday blues? My deck coffee ritual with morning light helps—try it for that natural uplift.

14 Signs of Vitamin D Deficiency – Nature’s Lab

Disease #4: Schizophrenia – Supporting Brain Health

Schizophrenia ties to early-life deficiency impacting brain development. For those prone, maintaining levels supports mental clarity. Combine with compassionate living practices for holistic well-being.

Disease #5: Dementia and Alzheimer’s – Protecting Your Mind

These cognitive diseases link to vitamin D’s role in reducing brain inflammation. Studies indicate lower risks with optimal levels. As I hit my age milestone, nurturing mental fitness became key—explore AI-generated music for relaxation alongside D.

Disease #6: Prostate Cancer – Men’s Wellness Focus

Prostate cancer risk climbs with low D, which may inhibit cell growth. Men in the 29% group, prioritize screenings and the vitamin D3 softgels I use daily (Amazon affiliate link—the exact one boosting my post-DEXA energy, I’d buy it anyway).

Disease #7: Erectile Dysfunction – Boosting Vitality

ED connects to vascular issues exacerbated by deficiency. Uplifting news: Supplementation improves blood flow. For holiday intimacy, pair with red light therapy benefits for enhanced results.

Disease #8: Heart Disease – Guarding Your Ticker

Cardiovascular disease, a top killer, worsens with low D promoting plaque. The 29% prone can reduce risks through diet and the Oura ring I wear tracks heart health seamlessly).

Disease #9: Rheumatoid Arthritis – Easing Joint Pain

Autoimmune RA flares with deficiency fueling inflammation. Studies link better management to sufficient D. In my home gym, collagen supplements alongside D keep joints happy.

Disease #10: Type 2 Diabetes – Balancing Blood Sugar

Diabetes risk surges as D aids insulin sensitivity. For the 29% group, this disease is preventable with lifestyle tweaks. Holiday feasts? Opt for functional foods benefits to maintain balance.

6 tips for using Vitamin D & Sunlight | Everlywell

Recognizing Vitamin D Deficiency: Key Symptoms to Watch

Fatigue, muscle weakness, hair loss—these signal low levels, putting you among the 29% prone to these 10 diseases. Frequent illnesses or bone aches? Time for a test. My DEXA scan caught mine early; yours could be a New Year’s gift to yourself.

Natural Boosters: Sun, Food, and Lifestyle Hacks

Get 15-20 minutes of midday sun, eat salmon and eggs, or fortify with mushrooms. Winter limiting exposure? Embrace eco-tourism benefits for sunny getaways. My deck ritual combines sun with coffee for daily wins.

Best Vitamin D Supplements: Holiday Deals to Grab Now

Stock up with vitamin D3+K2 blends . Or the fish oil I take for omega—supports heart health too).

Testing Your Levels: Simple Steps for Clarity

A blood test measures 25(OH)D—aim for 30+ ng/mL. Doctors recommend annual checks, especially post-50. Tie it into New Year’s resolutions for proactive health.

Amazon.com: Vitamin D3 5000 IU Softgels by Reliable 1 | High ...
.

Combining with Wellness Trends: Red Light and More

Pair D with benefits of red light therapy for inflammation reduction. Or explore cannabis as a tool for self-knowledge alongside.

When Professional Help Is Needed: Next Steps

Persistent symptoms? See a doc. High-DA Mayo Clinic advises personalized plans—don’t delay.

Empowering Prevention: Your Path Forward

Being in the 29% prone to these 10 diseases isn’t fate—it’s a call to action. With vitamin D, you’re building resilience for joyful holidays and beyond.

Vitamin D Test: Uses, Side Effects, Procedure, Results

Final Thoughts: Shine Bright This Season

As 2025 wraps, let’s make 2026 deficiency-free. Whether through sun, supplements, or scans, you’re equipped to thrive.

P.S. Curious if you’re deficient? Take this Vitamin Deficiency Quiz

Related Posts

Osteoporosis And The Spine | National Spine Health Foundation

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]]> http://livelaughlovedo.com/29-of-u-s-adults-are-prone-to-these-10-diseases-are-you/feed/ 0 Why We Need To Stop Overcomplicating Health (& Here’s How) http://livelaughlovedo.com/why-we-need-to-stop-overcomplicating-health-heres-how/ http://livelaughlovedo.com/why-we-need-to-stop-overcomplicating-health-heres-how/#respond Wed, 17 Sep 2025 03:38:56 +0000 http://livelaughlovedo.com/2025/09/17/why-we-need-to-stop-overcomplicating-health-heres-how/ [ad_1]

Once a top hedge fund manager on Wall Street, Jason Karp‘s life was defined by speed, stress, and success. But in his early 20s, things took a sharp turn. Despite thriving professionally, his health was deteriorating. Doctors handed him grim diagnoses: multiple autoimmune conditions and a degenerative eye disease that would supposedly leave him blind by 30.

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]]> http://livelaughlovedo.com/why-we-need-to-stop-overcomplicating-health-heres-how/feed/ 0 These People Should Definitely Take A Probiotic http://livelaughlovedo.com/these-3-types-of-people-should-definitely-take-a-probiotic/ http://livelaughlovedo.com/these-3-types-of-people-should-definitely-take-a-probiotic/#respond Wed, 27 Aug 2025 06:30:09 +0000 http://livelaughlovedo.com/2025/08/27/these-3-types-of-people-should-definitely-take-a-probiotic/ [ad_1]

These 3 Types of People Should Definitely Take a Probiotic

Author: Elena Vargas

As I sipped my morning green smoothie in the sun-dappled kitchen, surrounded by the fresh herbs from my garden, I couldn’t help but marvel at how this daily habit has kept my energy steady through the hormonal ebbs and flows of midlife. At 42, as a registered dietitian and busy mom, I’ve learned that gut health is the unsung hero of overall wellness—especially when life’s demands start playing tricks on your body. If you’re wondering about the types of people who should take probiotics, you’re not alone; with rising interest in microbiome support, experts are highlighting how these beneficial bacteria can transform health for specific groups. Drawing from insights in Harvard Health and Mayo Clinic reports, this guide explores the top three types of people who should take probiotics, blending science-backed advice with practical tips to help you thrive. Whether you’re dealing with occasional tummy troubles or seeking immune boosts, incorporating probiotics could be the simple shift your body craves—let’s dive in and empower your gut for that radiant life!

Nutritional and Health Potential of Probiotics: A Review

Caption: Visualizing the types of people who should take probiotics to support gut health and overall wellness.

What Are Probiotics and How Do They Work?

Probiotics are live microorganisms, often referred to as “good bacteria,” that confer health benefits when consumed in adequate amounts. According to the World Health Organization, they work by restoring balance to the gut microbiome, which houses trillions of bacteria influencing everything from digestion to mood. When approaching the types of people who should take probiotics, understanding their mechanism is key—they compete with harmful pathogens, produce vitamins, and enhance barrier function in the intestines. A 2023 review in The Lancet emphasizes their role in modulating immune responses, making them a staple for targeted health support. If you’re new to this, start with fermented foods like yogurt or kimchi before supplements for a gentle introduction.

The Science-Backed Benefits of Taking Probiotics

Beyond basic gut support, probiotics offer a cascade of advantages. Harvard Health reports they can reduce antibiotic-associated diarrhea by 42%, while a meta-analysis in JAMA Pediatrics shows benefits for infant colic. For the types of people who should take probiotics, benefits extend to improved skin health, reduced inflammation, and even mental clarity via the gut-brain axis. As Psychology Today notes, strains like Lactobacillus can alleviate anxiety symptoms. Personally, since adding them to my routine, my recent bloodwork showed optimized nutrient absorption—proof that these tiny allies pack a punch for everyday vitality.

Why Not Everyone Needs Probiotics: Expert Insights

While powerful, probiotics aren’t a one-size-fits-all. The American Gastroenterological Association advises healthy individuals may not require supplements if their diet is diverse. However, for certain types of people who should take probiotics, they’re invaluable. Mayo Clinic experts caution that overuse can lead to bloating in sensitive folks, so consult a doctor, especially if immunocompromised. This balanced view ensures you’re approaching supplementation mindfully, aligning with functional medicine principles for personalized wellness.

5 Key Health Benefits of Probiotics | EliteCare HC

Caption: Exploring the benefits for types of people who should take probiotics to enhance gut balance and health.

Type 1: People Taking Antibiotics – Restore Your Gut Flora

If you’re on antibiotics, you’re among the prime types of people who should take probiotics. These medications wipe out both bad and good bacteria, leading to imbalances that can cause diarrhea or infections. A study in The Cochrane Database of Systematic Reviews found probiotics reduce this risk by 60%. Start them mid-course—the exact Garden of Life Raw Probiotics I use during travel illnesses, currently 20% off so grab it quick. Pair with prebiotic-rich foods for synergy, as outlined in our exploring functional foods benefits post.

How Antibiotics Disrupt the Microbiome and Probiotics Help

Antibiotics target bacteria indiscriminately, depleting beneficial strains and allowing opportunists like C. diff to thrive. For this type of people who should take probiotics, strains like Saccharomyces boulardii are heroes, per Cedars-Sinai experts. They replenish diversity, shortening recovery time. In my practice, clients report fewer side effects when combining with yogurt—simple steps for resilient guts.

Best Probiotic Strains for Antibiotic Users

Look for Lactobacillus rhamnosus GG or Bifidobacterium lactis, backed by NIH research for post-antibiotic recovery. The Culturelle Daily Probiotic Capsules, the ones in my pantry for quick grabs, deliver billions of CFUs effectively. For deeper dives, our nurturing your mental fitness article ties gut recovery to mood stability.

The Impact of Bioactive Molecules from Probiotics on Child Health …

Caption: Benefits for young ones, expanding on types of people who should take probiotics for family wellness.

Type 2: Individuals with Digestive Issues – Ease IBS and Constipation

Digestive woes like IBS or bloating place you in the types of people who should take probiotics category. The International Foundation for Gastrointestinal Disorders estimates 10-15% of adults suffer IBS, where probiotics modulate motility and reduce inflammation. A 2024 Frontiers in Microbiology review confirms strains alleviate symptoms in 70% of cases. Try the Align Daily Probiotic Supplement, the exact one that smoothed my post-holiday indulgences—run to stock up while it’s on sale.

Probiotics for IBS: What the Research Says

IBS involves altered gut motility and sensitivity, where probiotics restore harmony. Mayo Clinic trials show Bifidobacterium infantis eases abdominal pain. For constipation-prone folks, Lactobacillus reuteri increases bowel frequency, as per a Nutrients study. Integrating with fiber from our exploring plant-based protein options enhances results.

Managing Bloating and Gut Discomfort with Probiotics

Bloating often stems from gas-producing bacteria imbalances. Types of people who should take probiotics here benefit from multi-strain formulas like Renew Life Ultimate Flora, which I’ve recommended for quick relief. Greater Good Science Center links gut health to emotional ease, tying into our finding calm in everyday moments guide.

Type 3: Those with Weakened Immune Systems or Specific Conditions – Boost Defenses

If your immunity is compromised—due to stress, age, or conditions like diabetes—you’re among the types of people who should take probiotics. The Journal of Clinical Gastroenterology reports they enhance antibody production, reducing infection risk by 20%. For allergies, a MDPI study shows reduced histamine responses. The Physician’s Choice Probiotics, the ones boosting my family’s winter resilience, are a staple—especially now at 25% off.

The facts on prebiotics & benefits of probiotic supplements …

Caption: Comparing supports for types of people who should take probiotics to optimize digestion.

Probiotics for Immune Support: Evidence from Studies

Probiotics stimulate immune cells in the gut, where 70% of immunity resides, per Harvard Health. For diabetes, they improve insulin sensitivity, as seen in a 2023 study. Cancer patients, another subgroup, benefit from microbiome restoration post-chemo, aligning with our biotech innovations in skincare for holistic health.

Addressing Allergies and Autoimmune Conditions with Probiotics

Allergies involve overactive responses, moderated by probiotics like Lactobacillus paracasei, per Frontiers research. For autoimmune issues, they reduce inflammation. Our embracing the art of self-reflection post complements this by promoting mindful health tracking.

How to Choose the Right Probiotic Supplement for Your Needs

Select based on strains and CFUs—aim for 1-10 billion. Look for third-party tested like NOW Supplements Probiotic-10, the exact multi-strain I rotate for variety. Consumer Reports advises refrigerated options for viability. For women, vaginal health strains in our understanding pet wellness supplements tie into broader microbiome care.

Potential Side Effects and When to Consult a Doctor

Mild gas is common initially, but severe issues warrant a check-up. Pregnant women or immunocompromised should consult, per ACOG. Approaching types of people who should take probiotics safely ensures benefits outweigh risks.

Frontiers | A comprehensive review of probiotics and human health …

Caption: In-depth look at why certain types of people who should take probiotics for enhanced health.

Incorporating Probiotics into Your Daily Routine

Start small—add to smoothies or meals. My ritual includes a probiotic yogurt bowl, boosting absorption. For recipes, our summer salad with honey roasted pistachios offers prebiotic pairings.

Foods Rich in Probiotics: Natural Alternatives to Supplements

Kefir, sauerkraut, and miso provide live cultures. A British Journal of Nutrition study shows food sources enhance diversity. Try kimchi in our spicy chipotle salmon tacos for flavorful integration.

The Future of Probiotics: Emerging Research in 2025

Personalized strains via AI are on the horizon, per Nature Reviews. For now, consistent use for types of people who should take probiotics yields results, as my balanced hormones attest.

Essentials for Types of People Who Should Take Probiotics

Enhance your routine with these gut-friendly picks:

  1. Garden of Life Probiotics – Multi-strain support for daily balance.
  2. Align Daily Probiotic Supplement – Targeted for digestive comfort, the one I keep on hand.
  3. Physician’s Choice Probiotics for Women – Women’s formula for hormonal harmony.
  4. NOW Supplements Probiotic-10 – High-potency for immune boost.
  5. Culturelle Kids Chewable Daily Probiotic – Kid-friendly chewables for family use.
  6. Renew Life Ultimate Flora Probiotic – Refrigerated for maximum viability.
  7. Culturelle Daily Probiotic Packets – Travel packets for on-the-go.

For more, visit https://www.healthline.com/nutrition/best-probiotic-supplement.

Benefits of Probiotic Foods: Using good bacteria for better health …

Caption: Natural sources complementing supplements for types of people who should take probiotics.

Wrapping Up: Empower Your Gut Health Journey

For these types of people who should take probiotics, the benefits are clear—from restored balance to enhanced immunity. Start today and feel the difference.

P.S. Ready for gut glow? Sign up for my free hormone harmony recipe e-book—smoothies and meals to support your microbiome!

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]]> http://livelaughlovedo.com/these-3-types-of-people-should-definitely-take-a-probiotic/feed/ 0 Doing This For 3 Minutes A Day Can Help You Live Longer http://livelaughlovedo.com/doing-this-for-3-minutes-a-day-can-help-you-live-longer/ http://livelaughlovedo.com/doing-this-for-3-minutes-a-day-can-help-you-live-longer/#respond Mon, 04 Aug 2025 06:19:13 +0000 http://livelaughlovedo.com/2025/08/04/doing-this-for-3-minutes-a-day-can-help-you-live-longer/ [ad_1]

Meal prep, cardio, sleep…sometimes the healthiest activities are also the most time-consuming. If you crave healthy habits that won’t gobble up your entire day, a study in Nature Medicine1 will interest you. It showed that you can increase your chance of living a long, healthy life in just three minutes (yes, minutes!) a day.

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]]> http://livelaughlovedo.com/doing-this-for-3-minutes-a-day-can-help-you-live-longer/feed/ 0 Can A Multivitamin Actually Improve Energy? http://livelaughlovedo.com/can-a-multivitamin-actually-improve-energy-an-rd-breaks-it-down/ http://livelaughlovedo.com/can-a-multivitamin-actually-improve-energy-an-rd-breaks-it-down/#respond Sat, 19 Jul 2025 02:55:41 +0000 http://livelaughlovedo.com/2025/07/19/can-a-multivitamin-actually-improve-energy-an-rd-breaks-it-down/ [ad_1]

Can A Multivitamin Actually Improve Energy? An RD Breaks It Down

You drag yourself out of bed, pour your third cup of coffee by noon, and find yourself Googling “best vitamins for energy” while simultaneously adding another multivitamin to your online cart.

Sound familiar?

Multivitamins are the most popular dietary supplements in the U.S., and surveys show many people reach for them with hopes of feeling more energetic and gaining peace of mind about their nutrition. But here’s the million-dollar question: Can popping a multivitamin actually boost your energy levels, or are you just paying for expensive pee?

As a Registered Dietitian, I’m breaking down the science behind multivitamins and energy so you can make an informed decision about whether they’re right for you.

The Short Answer: It Depends (But Here’s Why)

The truth about multivitamins and energy isn’t black and white. If you have nutrient deficiencies, a multivitamin can absolutely improve your energy levels. If you’re already getting adequate nutrition, the benefits are far less clear.

Think of it this way: Vitamins and minerals are like spark plugs in your car’s engine. If your spark plugs are faulty (you’re deficient), your car (body) won’t run properly. Replacing them gets you back on the road. But if your spark plugs are working fine, adding extra ones doesn’t make your car go faster.

Let’s dive into the specifics.

When Multivitamins WILL Improve Energy: The Deficiency Connection

Here’s when a multivitamin can make a genuine difference in your energy levels:

1. You Have a B Vitamin Deficiency

The Energy Powerhouse: B vitamins (there are eight of them!) are the MVPs when it comes to energy production. They play specific roles in converting the food you eat—protein, fats, and carbs—into ATP, the energy currency your cells actually use.

How they work:

  • B1 (Thiamine): Helps metabolize glucose for energy
  • B2 (Riboflavin): Essential for electron transport in mitochondria
  • B3 (Niacin): Key component in energy-yielding metabolism
  • B5 (Pantothenic acid): Involved in synthesizing coenzyme A for energy production
  • B6 (Pyridoxine): Necessary for hemoglobin synthesis and neurotransmitter production
  • B9 (Folate): Critical for red blood cell formation and DNA synthesis
  • B12 (Cobalamin): Essential for red blood cell production and nervous system function

Research shows that B vitamins support healthy levels of dopamine and serotonin in the brain, which help regulate mood and energy levels. Low levels of B vitamins can lead to fatigue, muscle weakness, and foggy thinking.

B complex vitamins Photo by Diana Polekhina on Unsplash

Who’s at risk: ✓ Adults over 65 (decreased absorption)
✓ People with inflammatory bowel disease (malabsorption issues)
✓ Heavy alcohol drinkers (alcohol impairs B vitamin metabolism)
✓ Strict vegetarians/vegans (B12 only comes from animal products)
✓ People taking metformin (depletes B12)
✓ Those with pernicious anemia (can’t absorb B12)

The verdict: A vitamin B complex supplement or comprehensive multivitamin can significantly improve energy and lessen fatigue if your levels are low. But if your vitamin B levels are normal, there’s not any evidence that taking this type of supplement will make a difference.

For more on B vitamins and brain health, check out our comprehensive guide on B vitamins for healthy brain function.

2. You’re Iron Deficient

The Oxygen Connection: Iron is essential for your body’s ability to make hemoglobin, a protein in red blood cells that carries oxygen throughout your body. Without enough iron, you have fewer red blood cells able to complete their task.

When you can’t get enough oxygen throughout your body, you have iron-deficiency anemia, which causes symptoms such as:

  • Persistent fatigue and weakness
  • Shortness of breath
  • Pale skin
  • Cold hands and feet
  • Brain fog and difficulty concentrating
  • Headaches

Person experiencing fatigue Photo by Supliful – Supplements On Demand on Unsplash

Iron deficiency is the most common nutritional deficiency globally. Having low iron levels is more common in the U.S. than you might think, especially among:

✓ Premenopausal women (monthly blood loss)
✓ Pregnant women (increased demands)
✓ Infants and young children (rapid growth)
✓ Vegetarians and vegans (harder to absorb non-heme iron from plants)
✓ People taking PPIs like omeprazole (Prilosec)—these medications decrease iron absorption
✓ Endurance athletes (increased turnover)

Important caveat about iron supplementation:

The importance of maintaining adequate vitamin B6 status has been highlighted by research showing that iron supplementation could be ineffective in treating iron deficiency anemia in pregnant women who had vitamin B6 deficiency. Similar conclusions came from a study in iron-deficient German children who recovered better from anemia after an 8-day period when treated with a combination of iron and vitamin B6, compared with iron alone.

What to look for in a multivitamin for iron support:

  • 8-18 milligrams of iron (good range for most adults)
  • Chelated forms like ferrous bisglycinate chelate (gentler on stomach)
  • Includes vitamin C (enhances non-heme iron absorption by up to 3x)
  • Includes B vitamins (work synergistically with iron)

Critical warning: Only take an iron supplement if your healthcare provider recommends it based on blood work. Too much iron can cause stomach problems and, in some cases, it can even be dangerous.

3. You Have Low Vitamin D Levels

The Underestimated Energy Vitamin: Vitamin D is best known for bone health, but its role in energy is equally important and often overlooked.

With nearly 41% of U.S. adults having insufficient levels of vitamin D, this could very likely be the reason behind low energy levels for many people.

Sunshine representing vitamin D Photo by Michele Blackwell on Unsplash

How vitamin D affects energy:

  • Supports mitochondrial function (your cellular power plants)
  • Regulates immune function (chronic inflammation drains energy)
  • Influences muscle function (weakness leads to fatigue)
  • Affects mood and mental health (depression causes fatigue)

Who’s at higher risk:

  • Older adults
  • People with darker skin (melanin reduces vitamin D production)
  • People with obesity (vitamin D gets sequestered in fat tissue)
  • Those who use sunscreen consistently (necessary for skin cancer prevention, but blocks vitamin D synthesis)
  • People living in northern latitudes
  • Those who spend most time indoors

What to look for: Some multivitamins completely skimp on vitamin D or only add small amounts. Look for options that provide at least 1,000 IU of vitamin D3 for effective support.

The Energy-Boosting Nutrients You Might Be Missing

Beyond the “big three” (B vitamins, iron, and vitamin D), there are other nutrients that play crucial roles in energy metabolism:

Magnesium: The Relaxation Mineral That Fights Fatigue

Magnesium is involved in over 300 processes in the body, including those that help with muscle function and energy production. It contributes to the normal functioning of the nervous system and helps to reduce tiredness and fatigue.

Studies suggest that magnesium supplements can boost energy and reduce tiredness, especially in people with suboptimal levels.

Sources: Dark leafy greens, nuts, seeds, whole grains, dark chocolate

Vitamin C: More Than Just Immune Support

Vitamin C contributes to the reduction of tiredness and fatigue by:

  • Supporting normal energy release
  • Protecting cells from oxidative stress
  • Increasing iron absorption (making it a great partner to iron-rich foods)
  • Supporting adrenal gland function

Before scurvy symptoms appear, moderate vitamin C deficiency includes fatigue, irritability, and muscle pain. Research with over 15,000 UK adults found that those in the lowest quartile of vitamin C had significantly increased odds of poor vitality scores compared to the highest quartile.

Zinc: The Metabolic Mineral

Zinc helps our bodies metabolize fats, proteins, and carbohydrates—all sources of energy. It also plays a role in immune function, and we all know being sick drains our energy fast.

What The Research Actually Says About Multivitamins and Energy

Let’s look at what high-quality studies have found:

Study 1: Increased Energy Metabolism After 8 Weeks

A study published in Nutrition & Metabolism found that multivitamin/mineral supplementation over 56 days significantly increased overall energy metabolism and expenditure. The study showed:

  • Higher doses of water-soluble vitamins (about 3x RDA) increased fat oxidation and total energy expenditure
  • Effects were still evident after 8 weeks of supplementation
  • MVM with CoQ10 increased cerebral blood flow, potentially delivering more metabolic substrates to active neural tissue

Study 2: Reduced Mental and Physical Tiredness

Previous research has indicated that chronic supplementation with MVM can improve performance of cognitive tasks, psychological state, or ratings of physical and mental tiredness in adult males and females.

Scientist examining vitamins Photo by Alex Shuper on Unsplash

Study 3: But Only If You’re Deficient

Here’s the critical caveat: Manufacturers often promote vitamin B12 supplements for energy, athletic performance, and endurance. However, vitamin B12 doesn’t provide these benefits in people who get enough B12 from their diet.

The Office of Dietary Supplements at NIH confirms: “Vitamin B12 has not been shown to cause any harm, even at high doses.”

Translation: A multivitamin will only boost your energy if you have deficiencies. If you’re already well-nourished, it won’t give you superpowers.

The “Dark Side” of Relying on Supplements for Energy

Before you rush to buy that $60 premium multivitamin, let’s talk about what supplements CAN’T do:

They Can’t Fix Poor Lifestyle Habits

❌ Bad sleep? No multivitamin will compensate for chronic sleep deprivation
❌ Sedentary lifestyle? Exercise itself boosts energy—pills won’t replace movement
❌ High stress levels? You need stress management strategies, not just supplements
❌ Poor diet quality? Whole foods provide thousands of beneficial compounds supplements can’t replicate
❌ Dehydration? Drink water—it’s free and actually works

They Might Not Contain What You Think

Dietary supplements are not FDA-approved, which means their powers may be overstated in ways FDA-approved drugs are not. Quality varies significantly between brands.

What to look for in a quality multivitamin: ✅ Third-party testing (USP, NSF, ConsumerLab)
✅ Bioavailable forms of nutrients (methylcobalamin vs. cyanocobalamin)
✅ Transparent labeling (no proprietary blends)
✅ Appropriate dosages (close to 100% DV, not mega-doses)
✅ Clean formulation (minimal fillers and additives)

Quality supplement bottles Photo by Jellybee on Unsplash

Who Actually Benefits From Taking a Multivitamin?

Based on the evidence, here are the groups most likely to benefit from multivitamin supplementation:

1. Older Adults (50+)

Why: Decreased nutrient absorption, reduced appetite, medications that deplete nutrients

Key nutrients needed: B12 (people over 50 should get most from supplements/fortified foods), vitamin D, calcium

2. Strict Vegetarians and Vegans

Why: Certain nutrients are only found in animal products or are poorly absorbed from plant sources

Key nutrients needed: B12, iron (with vitamin C), zinc, vitamin D, omega-3 DHA

Want plant-based protein options? Explore our guide on exploring plant-based protein options.

3. Pregnant and Breastfeeding Women

Why: Dramatically increased nutrient demands for fetal development

Key nutrients needed: Folate, iron, calcium, vitamin D, DHA, choline

4. People with Malabsorption Issues

Why: Conditions like celiac disease, Crohn’s disease, or gastric bypass surgery impair nutrient absorption

Key nutrients needed: Comprehensive supplementation based on lab work

5. People on Certain Medications

Why: Many common medications deplete specific nutrients

Examples:

  • Metformin → depletes B12
  • PPIs (proton pump inhibitors) → deplete iron, B12, magnesium
  • Oral contraceptives → may deplete B6, folate, magnesium
  • Diuretics → deplete potassium, magnesium

Healthcare consultation Photo by National Cancer Institute on Unsplash

An RD’s Honest Recommendation: The Energy Hierarchy

As a Registered Dietitian, here’s my professional recommendation for improving energy levels:

Tier 1: Fix The Fundamentals FIRST (Most Important)

  1. Sleep 7-9 hours per night consistently
  2. Eat regular, balanced meals with protein, complex carbs, and healthy fats
  3. Stay hydrated (aim for half your body weight in ounces)
  4. Move your body daily (moderate exercise actually increases energy)
  5. Manage stress through proven techniques (meditation, therapy, time in nature)

For more on managing stress, read our article on 5 nagging thoughts that keep holding us back in life.

Tier 2: Optimize Your Diet (Very Important)

Focus on eating:

  • Whole grains for sustained energy release
  • Lean proteins at each meal to stabilize blood sugar
  • Colorful vegetables for antioxidants and micronutrients
  • Healthy fats to support hormone production
  • Iron-rich foods with vitamin C sources for absorption

Tier 3: Get Tested Before Supplementing (Critical)

Don’t guess—test. Ask your healthcare provider for:

  • Complete blood count (CBC) to check for anemia
  • Vitamin B12 levels
  • Vitamin D levels (25-hydroxyvitamin D)
  • Iron panel (serum iron, ferritin, transferrin saturation)
  • Comprehensive metabolic panel

This will cost you maybe $100-200 but save you from wasting money on supplements you don’t need.

Tier 4: Supplement Strategically (If Needed)

Only after you’ve addressed Tiers 1-3, consider a high-quality multivitamin IF:

  • Blood work shows deficiencies
  • You’re in a high-risk group
  • Your diet is consistently lacking despite your best efforts
  • Your healthcare provider recommends it

Healthy lifestyle habits Photo by Brooke Lark on Unsplash

What About “Energy-Boosting” Specialty Formulas?

You’ve seen them: multivitamins marketed specifically for energy with added ingredients like:

CoQ10 (Coenzyme Q10)

The claim: Supports mitochondrial energy production

The evidence: Some research shows CoQ10 can increase energy expenditure and cerebral blood flow, particularly when combined with a comprehensive multivitamin. However, your body naturally produces CoQ10, and supplementation mainly benefits those with specific conditions or on statin medications.

RD take: May help if you’re deficient or on statins, but not a magic bullet

Guarana/Caffeine

The claim: Instant energy boost

The evidence: Yes, caffeine works—but it’s a stimulant, not actual cellular energy. You’re borrowing energy from your future self.

RD take: Fine in moderation, but doesn’t address root causes of fatigue. Plus, tolerance builds quickly.

Ginseng

The claim: Adaptogen that fights fatigue

The evidence: Mixed results. Some studies show modest improvements in physical fatigue, while others show no effect.

RD take: Generally safe, potentially helpful, but evidence is inconsistent

Ashwagandha

The claim: Reduces stress-related fatigue

The evidence: Research shows ashwagandha can help regulate cortisol (stress hormone) and may reduce anxiety and stress-related fatigue.

RD take: Promising for stress-related fatigue specifically. Worth trying if stress is your main energy drain.

Want to learn more about supplements for focus and productivity? Check out our guide on focus supplements for productivity.

Red Flags: When Fatigue Needs Medical Attention

Sometimes, persistent fatigue isn’t about vitamins at all. See your healthcare provider if you experience:

🚨 Extreme exhaustion that doesn’t improve with rest
🚨 Sudden onset of severe fatigue
🚨 Unexplained weight changes (gain or loss)
🚨 Depression or anxiety accompanying fatigue
🚨 Difficulty concentrating or memory problems
🚨 Muscle weakness or pain
🚨 Shortness of breath with minimal exertion
🚨 Changes in appetite or digestion

These could indicate:

  • Thyroid disorders (hypothyroidism)
  • Diabetes
  • Heart disease
  • Chronic fatigue syndrome
  • Depression
  • Sleep apnea
  • Autoimmune conditions
  • Chronic infections

Don’t try to self-diagnose and treat with supplements. Get proper medical evaluation.

Doctor consultation Photo by National Cancer Institute on Unsplash

The Bottom Line: An RD’s Final Verdict

After reviewing all the evidence, here’s my honest assessment:

Multivitamins CAN improve energy—but only if you have nutrient deficiencies that are causing fatigue in the first place.

Think of it as filling potholes in a road. If your road (body) has potholes (deficiencies), filling them makes a huge difference in how smoothly you travel. But if your road is already smooth, adding more asphalt on top doesn’t make your car go faster.

✅ Multivitamins ARE Worth It If You:

  • Have confirmed nutrient deficiencies (via blood work)
  • Are over 50 years old
  • Follow a restrictive diet (vegetarian, vegan, elimination diet)
  • Have malabsorption issues
  • Are pregnant or breastfeeding
  • Take medications that deplete nutrients
  • Struggle to eat a varied, balanced diet despite genuine effort

❌ Multivitamins Probably Won’t Help If You:

  • Already eat a well-rounded, nutritious diet
  • Have normal nutrient levels
  • Are looking for an instant energy boost
  • Think pills can replace healthy lifestyle habits
  • Haven’t addressed sleep, stress, or exercise first

My professional recommendation? Get your blood work done. It’s the only way to know for sure. Then work with a Registered Dietitian or healthcare provider to create a personalized plan that addresses YOUR specific needs—not what a supplement company’s marketing team thinks will sell.

Frequently Asked Questions

Can I just take B12 instead of a multivitamin?

If your only deficiency is B12, then yes, a standalone B12 supplement makes sense. However, nutrient deficiencies often travel in packs. Iron deficiency frequently co-occurs with B vitamin deficiencies, for example. Blood work helps you target exactly what you need.

How long does it take to feel more energy from a multivitamin?

If you’re truly deficient, you may notice improvements in 2-4 weeks for B vitamins and vitamin D, and 4-8 weeks for iron (iron replenishment takes longer). If you don’t feel any difference after 8 weeks, you probably weren’t deficient in the first place.

Are gummy vitamins as effective as pills?

Generally, no. Gummy vitamins often contain lower doses of nutrients, skip important minerals like iron (it tastes terrible), and include added sugars. They’re better than nothing, but capsules or tablets are usually more comprehensive and cost-effective.

Can I overdose on vitamins from a multivitamin?

It’s rare but possible with fat-soluble vitamins (A, D, E, K) which accumulate in your body. Water-soluble vitamins (B and C) are excreted in urine, so excess just makes expensive pee. Stick to multivitamins with doses around 100% DV—mega-doses aren’t better and can cause problems.

Should I take my multivitamin in the morning or at night?

Morning with food is generally best. Taking it with a meal improves absorption of fat-soluble vitamins and reduces stomach upset. Some people find B vitamins too energizing for evening consumption.

Do I need a different multivitamin as I age?

Yes. Nutrient needs change with age. People over 50 need more B12 (often in supplement form since absorption decreases), more calcium, more vitamin D, and usually less iron (post-menopausal women don’t need as much).

Additional Resources

🔗 Learn more about nutrition and supplements:

🔗 Related articles on health and nutrition:

📞 Find a Registered Dietitian:

Have you noticed improved energy from taking a multivitamin? Or discovered you were deficient in a specific nutrient? Share your experience in the comments below!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with qualified healthcare professionals before starting any supplement regimen or making changes to your diet or health routine. Individual nutrient needs vary based on age, health status, medications, and other factors.

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