Vitamins A-Z Checklist For Prevention and Balance

Vitamins can have a positive effect on your physical and mental health like sunscreen, where you’re better covered. For Vitamin A, it’s retinol for skin cell turnover and also a fat-soluble carotenoid that is needed for essential daily organ and body functions. 

In appreciating our bodies, we can keep them nourished as nature intended.

These days, deficiency in Vitamin D and iodine is common as we intake less cow’s milk and salt as we’re taught that they are harmful in large doses. Finding the right daily balance is not easy.

So then we learn the habits to cut out these foods and beverages.

And we end up with a deficiency that we can supplement. And it’s still complex to fine line balance as research findings are constantly evolving…

One day, one grocery item is on the good list. And the next, it has been replaced by another consumable item.

Vitamins Stay Constant

So then vitamins in powder, capsule, and gummies can be the supplement that fortifies and serve as a “just in case.” A multi-vitamin can be the catch all.

You may not think absorbed vitamins are helping as you don’t see immediate daily changes, but HOW I believe in them as a person that grew up with them, is as a backup to food nutrients that’s the primary source of vitamins.

I first learned about vitamin supplements when I was a child. We would take the generic brand Fred Flintstones candy vitamins that tasted like Pez candy. That’s similar to the gummy versions offered today.

Then when I was halfway through college, I took a semester off to learn more about high-absorption nutritional supplements through a health-conscious product company.

I volunteered for the American Cancer Society that was in my area backyard. “Eating Smart” promotional campaign posters were plastered around to get the word out about disease prevention.

Those experiences offered me the opportunity to learn deeper about health and free radicals (yeah, that was known for those interested in cutting-edge health trends and predictions)…

And so much so, I considered nutrition as a career major.

Back then the leading causes of death were heart disease and cancer (the same ones today). By taking antioxidant vitamins A, C, and E (ACE for short), you could prevent health issues down the road. Hey… not bad for pre-Millennial century knowledge.

Learning about the “good stuff” vitamins by default teaches you about placebo multivitamins having a low-to-no effect. They’re the inexpensive vitamins claiming A-Z still sitting on store shelves. They make us feel better about ourselves that improves mental health, but aren’t adding anything positive for our bodies.

So they are helping in some way no matter what.

You get to decide. And you are your best health advocate.

You get a sign you’ve taken a “placebo” vitamin if you have dark urine as an indicator that the pills weren’t absorbed by your body. So the quality of vitamins does make a difference. And liquid gel capsules are more absorbable than horse pill tablets.

Back then, I was drinking powdered supplement shakes before smoothies became a thing. We took a reusable plastic water bottle (yes, those existed!) with some water and shook the contents, which still works. Most of the shakes had a strong chalky taste, but they started a healthy breakfast drink movement.

Back then, the large Baby Boomer generations were the influencers like Millennials and Gen Z today. Predictions were found in books like Ken Dychtwald’s Age Wave. 

Then the young to mid-adults helped to push the healthy eating movements today similar to fueling the healthy food shopping, plant-based, sustainable, and organic food movements. You can check out this page of 200 anti-inflammatory A-Z list of healthy foods. 

Antioxidants were a known concept, but polyphenols today have made many live longer headlines. We drink more tea, coffee, and red wine for their polyphenols good health effects.

The fitness zeitgeist beliefs were precursors to cardio fitness and getting your heart rate up. Fitness teachers like Denise Austin taught through aerobic class tapes, a lot like how we create and watch YouTube videos today. Btw, she has been on interviews more recently and looks the exact same if not better!

These days, I would say you have to be more careful about what fitness channels you follow as anyone can teach a class. You can hurt yourself at any age, and even by doing simple stretching. Videos online don’t always show you the protective ways. And there’s not much discussion about post-workout regimens.

Cooling down and replenishing your body’s nutrients after a workout is important for recovery even if you’re only working out 10 minutes at a time.

You don’t hear much talk about minerals, but below I list a few that are vitally critical in a daily routine, and you may not be getting enough of in your life and diet…

The Healthy Supplement Stores

Being health conscious has been a big part of my life as you probably have guessed by now with my health background above, and well… the blog title, Healthy and Happy….

For me (and maybe for you), that includes shopping for good foods.

Besides the grocery store, the vitamin store is my next favorite place to shop. I know that sounds weird, but it’s very practical (and healthy)! There are many holistic options that help prevent annoying symptoms like a nasty sinus infection that you can avoid with healthy habits and the right natural supplements.

In those stores, row after row you see plastic boxes and vitamin containers. Within the products you pick up, you learn so much from the words in the ingredients and packaging that can be easily researched online with clicks and swipes on your devices.

And then you have the opportunity to ask an expert to help you find products, research online, and solve problems with whatever your symptoms are before going to a medicine site.

If you’ve ever talked to a pharmacist in a grocery store about OTC solutions, it can be a similar experience… BUT vitamins and minerals are the natural healthy source.

Looking for holistic ways and the ways that have lasted and are still around. Trendy vitamins and what’s hot now is not what you want to look for.

Herbs are how people survived on the land. Mushrooms helped with immunity prevention and onions killed off viruses. These Paleo ways also included healthy spice elixirs. Some of these help with our mental health, such as cinnamon for anxiety.

In our society, a silent killer among us is stress. Most of us don’t get enough magnesium that can help reduce stress-related issues and inflammation.

And choosing a lifestyle with low inflammation, and highly nutritious diets help prevent flare-ups, aging, and disease that can lead to stress.

To prevent deficiency, personally I take these 5 vitamin-mineral daily supplements that play roles in immunity physical and mental health: vitamin C, calcium-mag-zinc, mushroom complex, omega 3-fish oil (has Vitamins A and D), and a multi-vitamin.

Knowing safe levels and recording what you are taking is helpful. Your body naturally flushes out some vitamins, such as Vitamin C, but that’s not the case for all vitamins and minerals, so you want to check that you’re getting enough of the proper amounts (not too much and not too little).

You can start with your symptoms and then use the tips above such as online researching and inquiring at vitamin stores.

This is my medicine cabinet list of vitamins:

Vitamins A-Z Checklist

Vitamin A – prevention of free radical cell growth (e.g. cancer cells)

B vitamins – B6 helps your body maintain metabolism to the immune system and against inflammations and moods while B-12 helps make red blood cells. Biotin (B7) helps with strong skin and nails. Vegan diets are often missing the B-vitamins (B12) so a B-complex vitamin can be essential.

C – immune and healing support. This vitamin has been also found to be helpful for COVID. An easy place to find this vitamin is in fruits.

Calcium-magnesium – they are meant to be balanced in a ratio, such as 2:1 for most adults (e.g. 1000 mg calcium and 500 mg magnesium). You want to take a supplement that has both together so you’re not having to figure out the right balance as they play off each other.

It isn’t just necessary for older age people with weaker bones.

You’re just taking the prescribed 2 pills per day with both the cal-mag dosage in there. Many people have a magnesium deficiency.

If you eat a handful of nuts a day (e.g. 8 almonds), that adds about 75 mg of magnesium. Every little bit helps. Magnesium helps relax anxious-irritated energy and for better sleep.

D3 – Happiness is the Vitamin D sunshine vitamin, and that can be an easy way to remember. In the summer, most people can cut down on the dosage if  outside in natural sunlight. But in the winter, you want to ramp up especially if you experience SAD (Seasonal Affective Disorder).

Taking cod liver oil can be a good supplement.

E – a strong antioxidant vitamin that fights infections and like vitamin A and C, helps prevents free radicals, heart disease, and cancer. It’s fat-soluble so is better absorbed with a little fat intake like olive oil, avocado, nuts, and seeds.

Flavanoids are good for disease prevention and are found in many popular foods: fruits, tea, onions, and so many more.

Green algae is good for anti-inflammatory. You can add to your green smoothies that gives a one-of-a-kind mermaid blue color. With a fishy taste, you can tone down with foods such as pineapple and nut milks.

H – biotin supports metabolic functions and you probably are aware because it’s promoted as good for healthy hair and nails.

Iodine – hormone production. You can find iodine in seafood, fish, and cow’s milk. Adding a little or pinch of salt to foods and recipes is a good balance. If you’re very thirsty, you may be intaking too much salt. 

K – you probably get enough in your diet if you eat dark greens, meat, beans, cheese, fruits, nuts

M – Magnesium (see calcium-magnesium)

Omega-3 (fish oil)

Potassium – found in many foods

Probiotics – keeps a healthy gut microbiome

Quercetin – antioxidants. You can find this in teas, berries, onions, and apples. Hibiscus tea is one source, great as an iced tea and replacement for fruit punch.

Riboflavin (Vitamin B2) – see B vitamins

‘Shroom complex –  mushrooms including maitake, reishi, and shiitake great for immunity boosting

Thiamine (Vitamin B2) – see B vitamins

Zinc –  zinc is the “z,” saved last for best. Zinc mineral helps your metabolism and immune system. Similar to Vitamin C, It doesn’t store in the body so taking more doesn’t have the same consequences as other vitamins and minerals.

Preventative Medicine

Before modern medicine, herbs and natural elixirs were frequently used as drugs. For example, our ancestors used Willow Bark extracted from a shrub for everyday stress, and peppermint for lesser aches.

These early age prevention remedies never grow old. They still work! And I thought about this a lot when years ago I had a skin infection where I was prescribed antibiotics, one after another, that didn’t work.

I felt like a guinea pig…

The idea of taking antibiotics, especially if it’s not the right formula just never sat right with me. So I got smart and learned about when to better take antibiotics.

I had good Western medicine doctors, but as taught they’re quick to prescribe medicine that alters our bodies and gut microbiomes.

And in America, we’re used to going to the doctor to fix our maladies. As a society, we feel like we’ve wasted time and money visiting a doctor if they don’t send us home with a drug prescription instead of a “get some rest and drink lots of water” prescription. 

So we’ve contributed to conditioning over-prescribing drugs. And then across the globe in some other countries around the world, they’ve found the secret to healthy prevention and natural holistic medicine for survival. Medicines are used as a last resort for when they’re actually needed..

Because in taking modern medicines, the body and gut microbiome are altered. Our bodies develop immunity from the drugs, and the effect becomes less potent especially if you do need the strong stuff one day.

So learning to listen to your body and being your best body advocate is a better way. Your body is an amazing healing system when running smoothly and taken in for preventative maintenance. Vitamins can be one of those daily preventative measures.

And that’s what has empowered and changed everything for me in taking smart next steps when it comes to health. I hope that inspires you to learn more about healthy choices and ways, that’s up to you.

And if you want to know what your body is telling you with your symptoms, then take the Body Balance Quiz.

Whole tropical fruits are packed with vitamins and you can make a “pie”  to celebrate. 🥝🍍🍈 Think passionfruit, pineapple, kiwi… and cantaloupe.