A Vitamin Regimen for Busy Parents (Free Printable Chart!)
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Anyone who knows me knows how passionate I am about nutrition for both children and parents. If you’ve been following my content for awhile, you know that my personal slogan is “happy parent = happy kid”, and I really believe that. Parents need to remember take care of themselves in order to show up as the best versions of themselves for their kids. But that can be way easier said than done, I know. ;)
It can be difficult to prioritize your health as a parent on top of that never-ending to-do list constantly running through your head. In today’s post I wanted to chat about how busy parents can use vitamins and supplements to stay on top of their nutritional needs, and why I consider supplements to be very beneficial for busy parents of kids of all ages:
1. Nutritional support: Busy parents often struggle to maintain a balanced diet due to time constraints and a hectic lifestyle. Supplements can provide essential vitamins, minerals, and nutrients that may be lacking in their diet. These nutrients are crucial for overall health, energy levels, and proper functioning of the body.
2. Convenience: Supplements offer a convenient way to ensure busy parents meet their nutritional needs. They are easy to take, portable, and require no preparation or cooking time. This makes them ideal for parents who are constantly on the go and don't have time to prepare or eat nutritious meals.
3. Energy and vitality: We all know that parenting can be extremely physically and mentally demanding! Supplements such as B-vitamins, ashwaganda, and coenzyme Q10 can help support energy production, reduce fatigue, and enhance overall vitality. These nutrients can provide an extra boost to busy parents who often feel drained or exhausted.
4. Immune support: When parents are busy and constantly on the move, they may be more susceptible to stress and a weakened immune system. Supplements like vitamin C, vitamin D, zinc, and probiotics can help support a healthy immune system, reducing the risk of falling ill and allowing parents to stay active and engaged with their children.
5. Mental well-being: The demands of parenting can sometimes take a toll on mental health, leading to increased stress and anxiety. Certain supplements, such as omega-3 fatty acids (found in fish oil) and herbal adaptogens like ashwagandha, have been associated with promoting a positive mood, reducing stress, and supporting overall mental well-being.
6. Targeted support: Depending on individual needs, supplements can provide targeted support for specific health concerns. For example, a busy parent may benefit from supplements that support joint health if they frequently engage in physical activities with their children. Similarly, supplements for sleep support or stress management can help parents achieve better rest and relaxation, improving their overall quality of life.
Below I’ve outlined my top 9 vitamin and supplement recommendations for busy parents AND included a free printable chart!
OMEGA-3 FISH OIL
Supports heart health
Improves mood
Fights inflammation
Improves memory
COQ10
Cholesterol-lowering effects
Improves heart and brain health
Slows signs of skin aging
VITAMIN D
Key for immune health
Supports the absorption of calcium
Helps improve mood
MAGNESIUM
Relieves muscle cramps and spasms
Support mental well-being
Regulates blood sugar levels
Enhances sleep quality
VITAMIN C
Boosts the immune system
Protects cells from damage caused by free radicals
Supports collagen production
Enhances iron absorption
ZINC
Involved in the production of collagen
Helps in developing and activating immune cells
Plauys role in memory formation and learning
VITAMIN B12 & B-COMPLEX
B6, B12 and folate are important for cognitive function and brain health
B6, B12 and folic acid help maintain heart health
B vitamins play a role in keeping skin, hair and nails healthy
B12 is key in maintaining the health of the nervous system
B12 helps prevent fatigue and supports overall energy production in the body
B12 and folate are essential for the production of red blood cells
ASHWAGANDA
Reduces overall stress
Reduces depression and anxiety
Improves cognition
Promotes feelings of calm
PROBIOTICS
Helps maintain a balance of bacterai in the gut, which is very important for proper digestion and absorption of nutrients
Emerging research suggests the gut microbiome may influence mental health
Can help restore the beneficial bacteria and reduce the risk of antibiotic-associated issues
While supplements can offer benefits, it's important to note that they should not be considered a substitute for a healthy diet. A balanced and varied diet should always be the primary source of nutrients, and supplements should be used to complement and enhance overall nutritional intake. It's also advisable to consult with a healthcare professional or a registered dietitian before starting any new supplements to ensure they are appropriate for individual needs and do not interact with any medications being taken.
Curious about dosage and what time of day is best to take your vitamins and supplements? I’ve created a handy, totally free chart for you to print and hang on your fridge! This is something I worked on with my Naturopath and it’s the routine I personally follow. This printable lets you know what time of day to take each of the supplements outlined above, as well as whether to take with or without food, and any other special considerations. Check it out below…
