1. Vitamin D3
Vitamin D3 can promote healthy blood sugar regulation (already within normal range), sleep, and cardiovascular health. Vitamin D acts like a hormone in the body although it is considered a vitamin. Research has discovered that vitamin D receptors are widely present throughout the reproductive system, suggesting that vitamin D is required for fertility and reproductive health as a whole. In addition, vitamin D helps support bone health and keeps your immune system strong.
The recommended daily intake of vitamin D is between 15-20 mcg (600-800 IU) daily. You can also get vitamin D from the sun and foods such as fatty fish and egg yolks. However, most people are still deficient in vitamin D. This study identified over 40% of the US population with deficiencies.
Taking a vitamin D supplement can be helpful in maintaining adequate levels, especially during the winter months or if you spend a lot of time indoors.
2. B Vitamins
The eight B vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine pyridoxal-5-phosphate (B6) , biotin (B7), folate (B9), and methylcobalamin (B12). Choline is often grouped with the B vitamins due to similarities in function. One of the major roles of B vitamins is to help convert food into energy. Vitamins B6 and B12 are also essential in the formation of red blood cells, which are needed for oxygen transport in the body and thus energy levels.
Vitamins B12, B6, and B9 or folate can help manage levels of homocysteine, a normal by-product in the body but potentially dangerous for the endothelium (cells that line blood vessels) at high levels.
Vitamin B6, also known as pyridoxine (or the active form as pyridoxal-5-phosphate), is essential for healthy immune function, nervous system function, and normal brain development. Vitamin B6 has also been studied for its potential hormone-balancing effects. For instance, in those with PMS, studies show that supplementation doses of up to 100 mg/day of vitamin B6 are likely to benefit those with PMS. The vitamin is also required for the production of GABA, the neurotransmitter that can help produce a sense of calm, especially when experiencing PMS. Vitamin B6 is known to play a role in the production of an antioxidant in our body called glutathione, which is often called the “master antioxidant” for its major role in combating oxidative stress.
Niacin, or vitamin B3, is converted in the body to the coenzyme NAD, which is required in the functioning of more than 400 enzymes. Many of these reactions are in the steps to break food down into energy as ATP. Niacin is also required for hormone production and to maintain cellular antioxidant capacity.
Increased stress levels can deplete certain B vitamins, especially vitamin B6. Alcohol intake can also inhibit absorption of several of the B vitamins. Conversely, diets low in B vitamins can lead to increased levels of perceived stress and poor mood.
When choosing vitamin B12 and folate supplements, look for the active methylated forms, like methylcobalamin for B12 and methylfolate for folate instead of folic acid. If you are looking to get more than one type of B vitamin, then a vitamin B complex supplement with B vitamins in the active forms may be the best and easiest way to get all the B vitamins in one.