Have you taken your vitamins?

[sunflower]

If you haven't started vitamins regimen, I'll suggest you start one soon. There are so many benefits of taking vitamins daily. I recently just switched to OLAY vitamins from One-a-day. I was like WOW after I used the OLAY vitamins for only a couple of weeks because I couldn't believe the difference in my skin's texture and the results were wonderful!

[Ebony-T]

i heard its not good to take vitamins becuase your body becomes dependent on them for its essential nutirition....

[Nene]

i use oil of olay but i don't notice any difference...

[sunflower]

Where in the world did you get that from?
Production declines as you grow older, so it's always a good idea to supplement those nutrients. If you don't eat at least 4 servings of fruits and veggies per day, then you might want to take vitamins and minerals. It's just easier than eating brussel sprouts or liver. YUK!
Anyway, I hope this list helps in choosing the right vitamins and minerals for you.

Vitamin C
Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage

Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption

Signs of Prolonged Deficiency
Scurvy, anemia, loose teeth, joint pain, poor healing, hair loss

Thiamin
Whole-grain and enriched breads and cereals, organ meats, lean pork, nuts, legumes

Conversion of carbohydrates into usable forms of energy; maintenance of nervous system function

Signs of Prolonged Deficiency
Beriberi (symptoms include muscle wasting, mental illness, anorexia, enlarged heart, nerve changes, abnormal heart rhythm)

Riboflavin
Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables

Energy metabolism; maintenance of skin and nervous system

Signs of Prolonged Deficiency
Cracks at corners of mouth; sore throat; skin rash; hypersensitivity to light; purple tongue

Niacin
Conversion of carbohydrates, fats and proteins into usable energy

Pellagra (symptoms include diarrhea, dermatitis, inflammation of mucus membranes, dementia)

Signs of Prolonged Deficiency
Flushing of skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance


Vitamin B6
Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork

Protein and neurotransmitter metabolism; red blood cell synthesis

Signs of Prolonged Deficiency
Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion

Foliate
Green leafy vegetables, yeast, oranges, whole grains, and legumes, liver

Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis

Signs of Prolonged Deficiency
Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue

Vitamin B12
Eggs, milk, meats, other animal foods

Metabolic reactions; synthesis of red and white blood cells

Signs of Prolonged Deficiency
Anemia, fatigue, nervous system damage, sore tongue


Biotin
Cereals, yeast, egg yolks, soy flour, liver; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Signs of Prolonged Deficiency
Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss


Pantothenic Acid
Animal foods, whole grains, legumes; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Signs of Prolonged Deficiency
Fatigue, numbness of hands and feet, gastrointestinal disturbances


Minerals

Calcium
Dairy products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish

Maintenance of bones and teeth, control of nerve impulses and muscle contractions

Bone mineral loss

Signs of Prolonged Deficiency
Constipation, urinary stones, calcium deposits in soft tissues, inhibition of mineral absorption

Fluoride
Drinking tap water, tea, and marine fish eaten with bones

Maintenance of tooth and bone structure

Signs of Prolonged Deficiency: Tooth decay

Iodine
Iodized salt, seafood

Essential part of thyroid hormones; regulation of metabolism

Signs of Prolonged Deficiency
Goiter (enlarged thyroid), cretinism (birth defect)

Magnesium
Grains, legumes, nuts, seeds, green vegetables, and mineral water

Transmission of nerve impulses, energy transfer, activation of many enzymes

Signs of Prolonged Deficiency
Neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure

Phosphorus
Present in nearly all foods

Bone growth and maintenance; energy transfer in cells

Signs of Prolonged Deficiency
Weakness, bone loss, kidney disorders, cardiorespiratory failure

Potassium
Meats, milk, fruits, vegetables, grains, legumes

Nerve function and body water balance

Signs of Prolonged Deficiency
Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm

Selenium
Seafood, meat, eggs, whole grains

Protection of cells from oxidative damage, immune response

Signs of Prolonged Deficiency
Muscle pain and weakness, heart disorders


Sodium
Salt, soy sauce, salted foods

Body water balance, acid-base balance, nerve functions

Signs of Prolonged Deficiency
Muscle weakness, loss of appetite, nausea, vomiting, sodium deficiency is rarely seen

Zinc
Whole grains, meat, eggs, liver, seafood (especially oysters)

Synthesis of proteins, RNA and DNA; wound healing; immune response; ability to taste

Signs of Prolonged Deficiency
Growth failure, loss of appetite, impaired taste, skin rash, impaired immune functions, poor wound healing

Sources: Food and Nutrition Board, Washington D.C. -National Academy Press.

Originally posted by ebony tone
i heard its not good to take vitamins becuase your body becomes dependent on them for its essential nutirition....

[MIprincess]

Vitamins are extremely important for skin, hair and nails.
Hair and Nails especially Vit B like Biotin, and Niacin. Also things like MSM, and L-Cysteine (amino acid)

[Ebony-T]

Originally posted by sunflower
Where in the world did you get that from?
Production declines as you grow older, so it's always a good idea to supplement those nutrients. If you don't eat at least 4 servings of fruits and veggies per day, then you might want to take vitamins and minerals. It's just easier than eating brussel sprouts or liver. YUK!
Anyway, I hope this list helps in choosing the right vitamins and minerals for you.

Vitamin C
Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage

Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption

Signs of Prolonged Deficiency
Scurvy, anemia, loose teeth, joint pain, poor healing, hair loss

Thiamin
Whole-grain and enriched breads and cereals, organ meats, lean pork, nuts, legumes

Conversion of carbohydrates into usable forms of energy; maintenance of nervous system function

Signs of Prolonged Deficiency
Beriberi (symptoms include muscle wasting, mental illness, anorexia, enlarged heart, nerve changes, abnormal heart rhythm)

Riboflavin
Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables

Energy metabolism; maintenance of skin and nervous system

Signs of Prolonged Deficiency
Cracks at corners of mouth; sore throat; skin rash; hypersensitivity to light; purple tongue

Niacin
Conversion of carbohydrates, fats and proteins into usable energy

Pellagra (symptoms include diarrhea, dermatitis, inflammation of mucus membranes, dementia)

Signs of Prolonged Deficiency
Flushing of skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance


Vitamin B6
Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork

Protein and neurotransmitter metabolism; red blood cell synthesis

Signs of Prolonged Deficiency
Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion

Foliate
Green leafy vegetables, yeast, oranges, whole grains, and legumes, liver

Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis

Signs of Prolonged Deficiency
Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue

Vitamin B12
Eggs, milk, meats, other animal foods

Metabolic reactions; synthesis of red and white blood cells

Signs of Prolonged Deficiency
Anemia, fatigue, nervous system damage, sore tongue


Biotin
Cereals, yeast, egg yolks, soy flour, liver; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Signs of Prolonged Deficiency
Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss


Pantothenic Acid
Animal foods, whole grains, legumes; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Signs of Prolonged Deficiency
Fatigue, numbness of hands and feet, gastrointestinal disturbances


Minerals

Calcium
Dairy products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish

Maintenance of bones and teeth, control of nerve impulses and muscle contractions

Bone mineral loss

Signs of Prolonged Deficiency
Constipation, urinary stones, calcium deposits in soft tissues, inhibition of mineral absorption

Fluoride
Drinking tap water, tea, and marine fish eaten with bones

Maintenance of tooth and bone structure

Signs of Prolonged Deficiency: Tooth decay

Iodine
Iodized salt, seafood

Essential part of thyroid hormones; regulation of metabolism

Signs of Prolonged Deficiency
Goiter (enlarged thyroid), cretinism (birth defect)

Magnesium
Grains, legumes, nuts, seeds, green vegetables, and mineral water

Transmission of nerve impulses, energy transfer, activation of many enzymes

Signs of Prolonged Deficiency
Neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure

Phosphorus
Present in nearly all foods

Bone growth and maintenance; energy transfer in cells

Signs of Prolonged Deficiency
Weakness, bone loss, kidney disorders, cardiorespiratory failure

Potassium
Meats, milk, fruits, vegetables, grains, legumes

Nerve function and body water balance

Signs of Prolonged Deficiency
Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm

Selenium
Seafood, meat, eggs, whole grains

Protection of cells from oxidative damage, immune response

Signs of Prolonged Deficiency
Muscle pain and weakness, heart disorders


Sodium
Salt, soy sauce, salted foods

Body water balance, acid-base balance, nerve functions

Signs of Prolonged Deficiency
Muscle weakness, loss of appetite, nausea, vomiting, sodium deficiency is rarely seen

Zinc
Whole grains, meat, eggs, liver, seafood (especially oysters)

Synthesis of proteins, RNA and DNA; wound healing; immune response; ability to taste

Signs of Prolonged Deficiency
Growth failure, loss of appetite, impaired taste, skin rash, impaired immune functions, poor wound healing

Sources: Food and Nutrition Board, Washington D.C. -National Academy Press.

i said TAKE vitamins (u knw tablets) not foods that are rich on vitamins, of course they are good for you

[nami]

I take Biotin for my skin,nails ...........

[coolIce]

Originally posted by sunflower
If you haven't started vitamins regimen, I'll suggest you start one soon. There are so many benefits of taking vitamins daily. I recently just switched to OLAY vitamins from One-a-day. I was like WOW after I used the OLAY vitamins for only a couple of weeks because I couldn't believe the difference in my skin's texture and the results were wonderful!

I would try the Olay vitamins but what else do you include as a good skin care regime?