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I'm Cydney Marlene.

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6 Supplements/Vitamins Every 20-Something Should Take

6 supplements every 20-something should take

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When I was young, I was never the best at taking daily vitamins. It wasn’t until I was older (mid-teens/early 20’s) when I started to research and consider the importance of taking vitamins and supplements. What you come to realize is, vitamins are no longer just the Flintstone gummies you used to take as a kid, and supplements are not just strange powders for bodybuilders. Nowadays, we know each of us can benefit from taking certain vitamins we may be lacking in our diets. Plus, there is a wide range of supplements available to help each individual get to be their healthiest selves! With that, these are the top 6 supplements or vitamins every 20-something should take! Or, consider adding to their daily wellness routine.

I know that when you are in your 20’s, there are lots to think about. Between school, work, and social life, proper nutrition might not be the first thing on your mind. However, it is crucial that you are considering your current and future health right now. Therefore, eating a healthy diet and getting the best vitamins for a 20-year-old woman will help you feel great and achieve whatever comes your way! With that, let’s talk about these 6 supplements/vitamins!




1. Multivitamin 


To ensure you’re getting the proper vitamins and minerals to support an active and healthy lifestyle you might want to consider adding a multivitamin to your daily diet since consuming all the essential nutrients from food is a difficult task. A high-quality multivitamin is essentially the foundation of a good supplement routine!

A high-quality multivitamin is important because it is your first level of defense against nutritional gaps from your diet. The people who would benefit most from a multivitamin would be those who are eating or absorbing fewer calories (dieters, for example), older individuals who may not be getting an adequate amount of nutrients from their current diet, and people who have undergone bariatric surgery.


2. Omega 3 (Fish oil) 


You always want to make sure that you are getting enough Omega-3’s each day! And adding a high-quality distilled fish oil supplement into your routine is by far the easiest way! But what are Omega 3’s? Omega-3s are essential fatty acids that we need for our bodies to work properly. One of their most important benefits is that they seem to have an anti-inflammatory effect. Those that suffer from joint pain, stiffness, and even rheumatoid arthritis can greatly benefit from fish oil since it helps to reduce the inflammation in your joints. Fish oil also strengthens and supports healthy skin, hair, and nails as well!

However, you may be wondering why it’s important to take them early on or as a young adult. Well, right now is a good time to start thinking ahead and considering your health long-term. As a 20-something, Omega-3’s (like fish oil) can help to lower your risk of cardiovascular disease, lower your risk of getting certain cancers, and reduce depression and other psychiatric conditions.


3. Calcium 


If you are between the ages of 20-30, it is so important to get adequate calcium and exercise to help achieve peak bone density. According to this article, both men and women need at least 1,000 mg of calcium each day, and probably a Vitamin D supplement because it is difficult to get 1000 IU of Vitamin D even from a healthy diet. Foods such as yogurt, milk, oatmeal, tofu, and soy milk are all rich in calcium. However, if you struggle to get enough calcium in your diet, you may want to consider taking a calcium supplement! Just remember, it is essential to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards, like the one I linked above!


4. Probiotic


Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits! For instance, your digestive system needs the healthy bacteria from the probiotic to keep it functioning properly and efficiently! Processed foods, diets rich in sugar, high levels of stress, and years of unhealthy eating habits can cause the balance of your gut’s good-to-bad bacteria ratio to be completely out of whack! Which, is common for many 2-something-year-olds! Therefore, this is why adding a high-quality probiotic supplement to your daily supplement regime is one of the best things you can do for your overall wellness and gut health!


5. Vitamin B12


Each kind of B Vitamins — especially Vitamin B12 — helps with cognitive functions and preventing fatigue. Therefore, you won’t need that 2 pm cup of coffee anymore 😉. However, many of us are not getting enough B vitamin, especially since vitamins like B12 mostly come from animal products. For example, the almond milk replacement that we may put in our lattes is a great dairy alternative, but it can be bad for our energy levels. Therefore, take a daily B12 or B-complex vitamin, and if you’re gluten-free, like me, make sure you’re also getting enough B6!


6. Collagen


If you know me, you know how much I love collagen, and how much I talk about/recommend it haha! I actually have an entire post about the numerous health benefits of collagen, along with some delicious recipes for easily adding collagen to your everyday diet! However, I’m going to touch on it briefly in this post as well because getting enough collagen each day is very important, especially for us 20-something-year-olds.

For starters, collagen is the most abundant protein in the body. Collagen gives support to the structure and strength of one’s nails, skin, hair, bones, connective tissue, tendons, and ligaments in the body! However, over time, our body’s collagen production naturally begins to slow down. This is what results in the formation and appearance of aging such as wrinkles, sagging skin, and even cellulite.

Collagen isn’t only important for our appearance and health of our skin, but collagen is also vital for our gut health, hair and nail strength, and for strengthening our joints and connective tissue! There are many ways to get adequate amounts of collagen in your diet each day. However, I personally like to put a scoop of Vital Proteins Collagen in my morning coffee! It’s super easy and it adds between 7-10 grams of protein to your diet!

I hope you enjoyed today’s post, my friend! I also have another post where I talk about my current supplement regime and where I buy a lot of my other supplements that I didn’t mention here! So definitely go check out that post as well!

Also, although these are general health supplements, I just want to give a quick disclaimer as well:


At we are wellness coaches, but we are not your doctor. The information shared through our website, emails, recommended products and services is for informational and educational purposes only. The information shared may not be the best fit for you and your personal situation. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment. Always speak to your healthcare physician or medical doctor beforehand.


With that, remember to always do your own research and only buy from companies that you know and trust! Do your research your talk to your primary healthcare doctor and choose what will work best for YOU!

Until my next post, I hope you have a beautiful day and stay safe!

xo, Cydney


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I'm Cydney! I am a wellness and personal development coach who is dedicated to helping and teaching my fellow busy and hard-working 20-something-year-olds the simplest and most convenient ways to begin investing in yourself, your well-being, and your goals! And help you create a life that you love! Sound awesome?! 

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