#7. MULTIVITAMIN | Explore Tumblr posts and blogs

thecheekyblog · 2 months ago

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Let’s talk Health

So guys, i am turning 29 in a month and let’s be real my body is not what it used to be! Despite me working out 4times a week, fasting, and paying attention to what i eat, i can feel my body weakening in way. Not that i don’t feel healthy but I’m still having some back pain, less energy, and just like feeling my body more. And that is normal.

20 years old me and 30 years old me wont be the same! There are things that we need to do to keep up so we maintain our best self. My body wont be producing all the collagen that i use too, likes guys i can hear my BONESSS! And I’m telling that is is not giving!

After a bit a research, i realized that i was lacking nutrient that my body could not produced on it’s own or way less!

So here a list of Nutrients we need as bad gyals hitting our 30s, especially as black women

1. Vitamin D 🌞

Why? Black women are more likely to have vitamin D deficiency due to melanin reducing sun absorption. Low levels can affect bone health, immunity, and mood.

Sources: Sun exposure (15–30 mins/day), fatty fish (salmon, mackerel), fortified foods (milk, orange juice), and supplements (2,000 IU daily if deficient).

2. Iron 💪🏾

Why? Many Black women experience iron deficiency, which can lead to fatigue, hair thinning, and anemia.

Sources: Lean meats, beans, lentils, spinach, tofu, fortified cereals. Pair with vitamin C (oranges, peppers) to boost absorption.

3. Magnesium 🧘🏾‍♀️

Why? Supports stress management, sleep, muscle function, and heart health. Many people don’t get enough.

Sources: Nuts, seeds, whole grains, dark leafy greens, dark chocolate.

4. Calcium 🦴

Why? Helps prevent osteoporosis, which Black women are at higher risk for later in life.

Sources: Dairy, leafy greens, almonds, fortified plant-based milks.

5. Omega-3 Fatty Acids 🧠

Why? Supports heart, brain, and joint health while reducing inflammation.

Sources: Salmon, sardines, walnuts, flaxseeds, chia seeds, omega-3 supplements.

6. B Vitamins (Especially B12 & Folate) ⚡

Why? Helps with energy, brain function, and red blood cell production.

Sources: Eggs, fish, meat, leafy greens, fortified grains, and B-complex supplements if needed.

7. Collagen & Vitamin C ✨

Why? Supports skin, hair, nails, and joint health.

Sources: Bone broth, citrus fruits, bell peppers, berries, collagen supplements.

8. Fiber & Probiotics 🥗

Why? Supports gut health, digestion, and weight management.

Sources: Whole grains, beans, vegetables, yogurt, kefir, and fermented foods.

9. Zinc & Selenium 💁🏾‍♀️

Why? Supports immune function, hair health, and thyroid balance.

Sources: Shellfish, nuts, seeds, Brazil nuts, and meat.

Supplement Recommendations:

Multivitamin for Women (with iron, D, and B vitamins)

Vitamin D3 (if deficient)

Omega-3 Fish Oil

Magnesium Glycinate (for stress & sleep)

Probiotic (for gut health)

Hope this helps my lovesss, until next time

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queerpoisonousplant · 6 days ago

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My daily vitamins and more! 💜

It's important to me that I can at least post something that might be healthy and harm reductive to anyone, even a little bit.

I've written what they are and why these are important below. Read, skim, or avoid whichever parts you want, it's obv up to you:

Magnesium L-Threonate! (that cute bear shaped gummy)

Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. It also controls your blood sugar levels and makes protein and DNA. A deficiency might make you feel numb and tingly, get muscle cramps, have seizures, or have changes to your heart rhythm. There are a few different types of magnesium, but I take threonate because it helps with cognitive function.

Fish oil!

Omega-3s are part of the support structure of every cell in your body; they give you energy; and they help keep your heart, lungs, blood vessels, and immune system working the way they should.

Fiber capsule!

We need fiber to help with digestion, which we all -or many of us- know is an issue we deal with

Prenatal!

It sounds funny for a trans guy like me to take it... also since I don't plan to ever be pregnant.

However, I hope you hear me out on this!

Even though prenatals and multivitamins (also on this list) share a few of the same vitamins, prenatals also have vitamins that may be needed for many of us that aren't often in multivitamins.

Those are; Thiamin (vitamin B-1), Riboflavin (B-2), Calcium, Iron, and Zinc. Thiamin is necessary for keeping the liver, skin, hair, and eyes healthy. They also play a role in the nervous system and are needed for good brain function. It is required by our bodies to properly use carbohydrates and is also needed for the body to process fats and proteins. It also helps to maintain proper nerve function. Thiamin helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. Riboflavin is required for the proper development of the skin, lining of the digestive tract, blood cells, and brain function. It's also used to help with migraines! Calcium isn't only good for strengthening bones and teeth! It's also good for blood vessel function and blood clotting, among other things. Iron’s main purpose is to carry oxygen so that your cells can produce energy. In fact, a lack of energy is one of the main symptoms. It is also vital for a fully functioning immune system. An iron deficiency can cause anemia, dry skin and nails, low blood pressure, heart palpitations, shortness of breath, and an increased risk for infections. Zinc helps the body's immune system and metabolism work correctly. A deficiency can cause hair loss and nail changes.

Multivitamin gummy!

Vitamins A, B-6, B-12, C, D, E, Niacin (B-3), Folate (B-9/folic acid), Biotin (B-7).

"Why are those important?"

Vitamin A is also known as Retinol, what many of you know as an important addition to skincare, but it isn't just for skincare!

A deficiency can cause anemia, which is common in people with an 3d. A is an important natural defense to protect your immune system and have it work properly. The immune system is a complex network of organs, cells and proteins that defend your body against infection and protects the body's own cells.

Vitamin A is also important for eye health.

Vitamin B-6 is important for brain development and for keeping the nervous system and immune system healthy. The nervous system includes brain, spinal cord, and a complex network of nerves. That system sends messages back and forth between the brain and the body, and of course the brain is what controls ALL of the body's functions! Clearly important!

Vitamin B-12 plays a super important role in red blood cell formation, cell metabolism, nerve function and the production of DNA; the molecules inside cells that carry genetic info.

B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances. If you're like me, that means more mood swings than usual!

Vitamin C is a nutrient your body needs to form collagen in bones, as well as vital to your body's healing process.

It is an antioxidant that helps protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food or is exposed to tobacco smoke (lots of us smoke!) and radiation from the sun, as well as x-rays.

Vitamin C also hells your body absorb and store iron, which is another important vitamin.

D is a nutrient that helps to keep bones healthy, as well as supporting immune health and helps keep muscles and brain cells working.

Vitamin E is important for vision, fighting off diseases, as well as the health of blood, brain and skin. It is also an antioxidant like Vitamin C.

Niacin plays an important role in maintaining the health of your heart, blood vessels, and metabolism.

Folate is important in red blood cell formation and for healthy cell growth and function. Many people with celiac have a defiency as well!

Biotin is an important part of enzymes in the body that break down substances like fats, carbs, and others. A defiency can cause hair loss and brittle nails, which are both common in people with an 3d!

Electrolytes! (I use the brand Celsius)

Us 3d havers really, really should be drinking electrolytes every day. Potassium, Sodium, Calcium, Magnesium, Phosphorous, Chloride Potassium helps your nerves and muscles function, especially your heart. It also supports your metabolism. We all agree we wanna keep up a good metabolism, right? Sodium regulates blood pressure, which is a big need in the 3d community. I've already talked about calcium and magnesium! Phosphorous builds and strengthens your bones and teeth, as well as aids nerve and muscle function. Chloride regulates blood pressure.

3dblr is an amazing way to have a community and not feel alone. Being alone in this can reallyyyy make someone spiral.

With that being said, I strongly believe that writing in a journal (an @n@festo, if you will) about your daily thoughts, feelings, and anything else you feel is somehow in any way relevant to 3d. There is no right or wrong way to do it, it's yours and yours alone. Nobody elses. I write in a physical journal, but I'm sure one on your phone or pc is great too.

End note;

I really want y'all to stay as safe as you can in this all. <3

#tw ana bløg #tw ed ana #4nor3xia #anadiet #4n@diary #ana y mia #⭐️ ing motivation

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ivnpetelur28 · 6 months ago

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KOMPOSISI :

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ENZIM FITASE

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MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

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ObatUntukMeningkatkanBeratTelur

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giantpeternakan28 · 7 months ago

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CALL/WA:0821-2345-5940, Obat Penambah Nafsu Makan Ayam, Obat Ayam Agar Cepat Bertelur, Obat Herbal Agar Ayam Cepat Bertelur, Obat Ayam Petelur Agar Cepat Bertelur, Obat Ayam Cepat Bertelur, Di Karang Jati Ngawi

KOMPOSISI :

ACIDIFER

METHIONIN

LYSINE

NANOMENIRAN

ENZIM FITASE

MAKRO & MIKRO MINERAL

MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

INDOTERNAK Jl. Melon, Gadungan Timur, Gadungan, Kec. Puncu, Kabupaten Kediri, Jawa Timur 64292

PakanAyamLayer#PakanAyamPetelur#PakanAyamPetelurMurah#PakanYangBagusUntukAyamPetelur#PakanAyamAgarCepatBertelur#PakanHerbalAgarAyamCepatBertelur#PakanUntukAyamPetelur#SuplemenAyam Petelur#SuplemenPenambahNafsuMakanAyam

VitaminPenambahNafsuMakanAyam

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tinkerbellini21 · 1 month ago

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A Stranger's Jacket: Part 3

Evan "Buck" Buckley x plus size! reader

Word Count: 2.4k

Warnings: nightmare, recalling trauma, slight angst, slight comfort, mentions of blood, MDNI 18+

Authors notes: I chose to make the images pixel-y and blurred, for a nightmare effect!

Masterlist | Taglist

“There, we can iron out the details tonight.”

You’d be lying if you said that statement wasn’t looping in your mind all day, invading your every thought. Earlier, you had to take a walk to get enough focus to get ahead on lectures, knowing you’d be occupied Wednesday.

But still, you’d been driving yourself a little insane.

A new TV series played in the background as you were creating the tomato sauce for your rigatoni, the smell of garlic and tomato filling the kitchen.

Then your phone pinged. You glance over. Butterflies. Not just from seeing his name, but from what he had set his contact name to.

You set the knife down, wiped your hands on your shorts and quickly turned down the heat. You didn’t want to burn the sauce. Or the apartment. Though seeing a certain, blonde fireman again wouldn’t be the worst thing.

You unlock your phone, leaning against the counter as you shift your weight against the surface. You’re ecstatic, that same bubbly feeling filling your chest as when you left the fire station earlier.

Hey, it’s Buck. Just got off work, thought I’d text you to finalize our plans.

You: Hey, hope your shift was okay! Also, real smooth contact name, Granola Guy 🚒

Buck: It was good, surprisingly slow today. But I’m glad you like it, Short Latte ☕

You: Wow, so now you’re calling me short?

Buck: I never said it was bad 😉 Now back to these plans. What time on Wednesday? Do you like Mexican?

You: I teach from 10-11 then I’m free all day. And I do like Mexican. Lunch or dinner?

Buck: How about dinner at 6? Gives you time to unwind. I’ll pick you up.

You: Sounds perfect. See you soon, Buck.

Buck: Have a good rest of your night, y/n.

With a press of the spacebar, you pause your show, suddenly unable to focus on it at all.

Instead, you grab your phone again to text your friends: I have plans with the hot firefighter who treated me last Monday. What do I wear?

Could you even call it a date? Buck never said it was a date, but it was toeing the line between casual drinks and something more.

Once you finished your pasta sauce and combined it with the noodles, you settled onto the couch, curling your legs underneath you. You turned on the local news, as you made it a habit to begin and end your day with the news once you started graduate school. And although it was only 7, you were exhausted.

Your therapist eassured you that needing more sleep was normal- that it was your body’s way of adjusting to the trauma, processing everything it’d been through. He’d recommended switching to a multivitamin with Omega-3s and implementing ashwagandha to your diet to help lower stress hormones, but it would take a few weeks to feel any real difference.

You just wanted to feel normal again.

9:13 PM

You jerk awake. Gasping.

Dr. Daniels- dead. Blood. Too much.

The shooter. A gunshot. You felt it. Dead.

The TV is still playing. Lights illuminate the apartment. You’re home. Safe.

But you don’t feel safe.

Terror sets in, wrapping around you like a vice, squeezing tightly and showing no signs of letting go.

Hands trembling, you reach for your phone on the floor. Tears fall before you can stop them, and your throat feels tight. Your neck hurts from the position you slept in, but fear drowns that out.

There was no way you were falling back asleep. What now?

Call your best friend to go on a night drive?

Take a hot shower, distract yourself by coloring?

Book an emergency therapy session?

It was your first nightmare since the shooting. You had managed to avoid having any nightmares of the event through a strict sleep routine. Cut down on caffeine after 5. Exercise at least half an hour a day. Shower and drink ashwagandha tea before bed. Keep a small light on incase you woke up in the middle of the night to provide a sense of calm and safety- especially since the majority of the trauma you experienced was in a dark office.

You can’t keep this to yourself. It wasn’t fair to call a friend. Text a therapist? Maybe. But you don’t want logical explanations, you need comfort. Someone who could understand you. Who had been through his own share of trauma. Buck

You felt weak and a bit stupid for even considering it, but with the slight twitch in your fingers as you entered your pin, you knew that those feelings were insignificant in the grand scheme of things. You needed to ease your mind, and worrying about your ego was not going to help achieve that.

y/n: Hey, not to bother you, but I just had a nightmare and I’m really shaken up. Could I possibly tell you about it?

y/n: If not, that’s okay. I’ll book a 24/7 therapy session. you're probably exhausted. Forget I sent this.

You’re already navigating to the therapy app when your phone rings. You jump, startled by the sound, your breath catching in your throat. Your heartbeat picks up again, but this time, for a different reason. Your fingers are still shaky as you answer and put him on speaker.

“Hello?”

The voice that meets yours is warm, full of concern.

“Hey. y/n, are you okay?”

There is a long silence, tears welling up in your eyes. You try to speak, but the moment you open your mouth, you know you’re going to cry. Especially since your lip is already quivering at the sound of his voice.

And you can’t tell if it is from, fear, relief,, or something in between.

“No.”

The confidence you had earlier in the day is gone. You feel small as your lip trembles. Your breath comes out in shallow bursts.

He doesn’t rush you, but instead listens.

“How about this- I’ll tell you about my day first” Buck soothes you. “Then, if you want, we can talk about your nightmare. No pressure.”

You nod despite him not being able to see you.

“Yes.”

You grab the remote to turn the TV down so you can focus on Buck as he talks. You can tell he is trying his best to stay lighthearted, but that underlying concern is still present.

“We got some routine calls, nothing too fancy. I think the most exciting call we got today was extracting a snake from the AC vents of a woman’s car. Chimney was in charge of keeping her calm because he’s also terrified of snakes. She kept exclaiming that she was going to sell the car and get a new one after the snake was out.”

“Oh no. I don’t blame them. I hate snakes too.”

“Good to know. If we see one while we’re out Wednesday, I’ll protect you.”

He pauses and you can practically feel his smile through the phone.

You don’t feel as scared as you did. As alone.

“I-I couldn’t move, Buck. I heard Dr. Daniels outside of the room and when I opened the door, he was there, but there was more blood, way more. I went to help him inside, but he turned the corner. He shot him again. I watched and couldn’t do anything to help Dr. Daniels. I tried to go back into the office but I froze. Then I woke up. He shot me Buck, and I know he did because you can’t watch yourself die in your sleep.”

“That sounds awful and I’m really sorry you had to go through that, y/n. Do you want to talk about it? It’s okay if you don’t, but maybe it’ll help to get it off your chest.”

“I just don’t know if I can go back to sleep after that. It’s the first time I had a real nightmare about it. The officers didn’t get there, Hen and Eddie didn’t save Dr. Daniels. I couldn’t save Dr. Daniels. And you didn’t find me because I was dead.”

“I can’t imagine how real that must have felt. But you did save Dr. Daniels. You survived. And I did find you.”

“What if it happens again and I freeze?”

“If it happens again, which is highly unlikely, I believe that you’ll act as quickly as you did with Dr. Daniels. You’re strong, brave, and extremely selfless for putting yourself in potential danger to save him, y/n.”

There is a long pause. You feel the tears coming on again, and this time you let out a small cry. You had heard repeatedly from everyone that you saved Dr. Daniels, but you minimized it to avoid acknowledging the reality of the situation. Even in therapy, you’re not sure that you have fully come to terms with what really happened that day.

“Hey, do you want me to come over? We don’t have to talk about it. I can bring ice cream and we can watch a movie, play a game, or I can just be there. Whatever you need.”

“Yes please.” you manage to say softly. It takes you a few deep breaths before you’re able to give him your address. You can hear the faint typing on his phone, likely plugging in your address to his navigation app.

“I’ll be there soon. I’ll text you when I get there, okay?”

“Okay.”

When you say your goodbyes and hang up, you have to take a breather. Your chest is heaving with each deep breath you try to take, but it ends up being repeated shallow breaths that hitch in your throat.

Buck is a saint sent from above, you think to yourself.

Once you feel like you have gained some composure, you stand up to head over to your room- which is just your bed, nightstand, and dresser on the opposite side of the living room because you live in a studio apartment. You pull out a pair of sleep shorts and a matching tank top before heading into the bathroom.

The shower feels nice as you step under it, hitting your chest and running down your body. Water has always been grounding for you. When you had first started college, the new workload and routine had affected you majorly. You were taking more showers than normal and realized that the feeling and sounds of running water was soothing to you.

You skip washing your hair as you had just washed earlier in the day. But you lather up your loofah with the lavender night time body wash you purchased after the shooting. It may have been a bit more than what you normally spend on body wash, but it really seemed to help relax you. Or it helped create a placebo effect of relaxation.

You dry off and put on the clothes you picked out, skipping underwear but switching to a simple sports bra and abandoning the one you previously had on.

You don’t know how long you’ve been sitting on the edge of your bed, staring off into space. Your mind is numb as you try not to think about anything. If you focus on the nightmare too much, you may not be able to leave your apartment.

Your phone pinging from the other room disturbs you from your thoughts. You don’t jump this time, taking it as a small win. You view the text that lets you know that Buck is in the lobby and needs to be let up.

You grab your keeps, slipping on your flamingo slippers. You check the peephole- empty. You know the building is secure. But still, you clutch the sharp tool on your keychain as you unlock the door.

The ride down the six flights feels longer than normal, reminding you how slow time feels when you’re anxious. You’re relieved when you see him waiting for you. He has a grocery bag in one hand and a duffel bag slung over his shoulder.

You feel eyes following you. Are they admiring him? Judging you? When someone like Buck is seen with someone like you.. No, that doesn’t matter. He’s not judging you, so why judge yourself?

“Hi.”

It’s a simple word and probably the best you can give him right now, especially in front of all the strangers hanging out in the lobby. He smiles, giving you a soft hey before he pulls you in for a hug.

You’re body tenses at first, but relax quickly as his arms wrap around you, his warmth melting away any lingering fear. You hug him back, arms fitting around his torso..

He smells so good; fresh, clean, crisp. He could easily rival and beat the smell of the body wash you’ve been using to relax.

It reminds you of an ocean breeze. You didn’t grow up near beaches or California itself, but you have grown to love going on beach walks, feeling the warm sand on your toes. You hadn’t been to the beach in a while, not since school started in August. You tend to go on more woodsy nature walks during the fall. Maybe you two could go on a nature walk soon. You smiled at the potential plan.

He pulls back, flashing that golden retriever grin of his as he looks down at you.

“I bought vanilla and some caramel sauce. Thought it’d be a safe option, since I didn’t ask what kind of ice cream you like...”

You stare back up at him, a small smile tugging at the corner of your mouth. You may still feel anxious, but at least you had someone as considerate as Buck to keep you company. “Good choice, Buckley.”

He laughs and it's easy,familiar- like you’ve known it for years. His arm settles around your shoulders, pulling you into his side. The tension in your chest loosens, feeling like you can finally breathe again. He’s warm, just like his personality. His voice steady, grounding. He drowns out the negativity in your head.

“That’s what I like to hear. Now let’s go eat this, shall we?”

#evan buck is a sweetheart #evan buckley x y/n #evan buckley x you #evan buckley x reader #evan buckley #911 x you #reader insert #x reader #911 x reader #911 fanfic #911 show #911 abc #x you #x y/n #light angst #light fluff #a strangers jacket series

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wonnieaura · 11 months ago

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THE ULTIMATE SUMMER GLOW UP GUIDE

Wanna glow up this summer? Here are some few tips I’ve put down for y’all to help everyone of y’all have the best summer ever. You’re welcome girlies 🥹💗🫶🏻

Skincare

1. Hydration

- Drink plenty of water.

- Use hydrating serums and moisturizers.

- Apply a hydrating mask weekly.

2. Sun Protection

- Use broad-spectrum SPF 30+ daily.

- Reapply sunscreen every 2 hours.

- Wear protective clothing and hats.

3. Cleansing

- Double cleanse at night.

- Use a gentle, hydrating cleanser.

- Exfoliate 1-2 times a week.

4. Targeted Treatments

- Use vitamin C serum in the morning.

- Apply retinoids at night (if not too sensitive).

- Incorporate a hyaluronic acid serum.

Haircare

1. Hydration and Protection

- Use a leave-in conditioner.

- Apply a heat protectant before styling.

- Wear hats or use UV protection sprays.

2. Styling

- Embrace natural textures.

- Avoid excessive heat styling.

- Use lightweight, non-greasy products.

3. Maintenance

- Get regular trims.

- Deep condition weekly.

- Use a clarifying shampoo once a month.

Nutrition

1. Hydration

- Drink at least 8 glasses of water a day.

- Consume water-rich foods (fruits and vegetables).

- Limit caffeine and alcohol intake.

2. Balanced Diet

- Eat plenty of fresh fruits and vegetables.

- Incorporate lean proteins and whole grains.

- Limit processed foods and sugars.

3. Supplements

- Consider taking a multivitamin.

- Use omega-3 supplements.

- Incorporate probiotics for gut health.

Fitness

1. Cardio

- Engage in at least 150 minutes of moderate-intensity cardio per week.

- Try activities like swimming, running, or cycling.

- Include interval training for variety.

2. Strength Training

- Do strength training exercises 2-3 times a week.

- Focus on all major muscle groups.

- Incorporate bodyweight exercises like squats and push-ups.

3. Flexibility

- Stretch daily or after workouts.

- Consider yoga or Pilates classes.

- Focus on full-body stretches.

Mental Wellbeing

1. Mindfulness

- Practice meditation or deep breathing exercises.

- Keep a journal for reflection.

- Spend time in nature.

2. Stress Management

- Engage in hobbies or activities you enjoy.

- Set aside time for relaxation.

- Connect with friends and family.

3. Sleep

- Aim for 7-9 hours of sleep per night.

- Establish a regular sleep schedule.

- Create a calming bedtime routine.

Fashion

1. Wardrobe Essentials

- Invest in versatile summer pieces (e.g., sundresses, shorts).

- Choose breathable fabrics like cotton and linen.

- Opt for light and bright colors.

2. Accessories

- Use statement sunglasses and hats.

- Incorporate light scarves and jewelry.

- Carry a stylish yet functional bag.

3. Footwear

- Wear comfortable yet stylish sandals.

- Opt for breathable sneakers.

- Ensure proper foot care with pedicures.

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imbalancedribbon · 1 month ago

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supplements purposes:

Here’s a breakdown of what each of these supplements does:

1. Magnesium

• Function: Supports muscle and nerve function, energy production, and bone health.

• Benefits: Helps with relaxation, sleep, blood pressure regulation, and reducing muscle cramps.

• Deficiency Symptoms: Fatigue, muscle weakness, cramps, irregular heartbeat.

2. Apple Cider Vinegar (ACV)

• Function: Aids digestion, metabolism, and blood sugar regulation.

• Benefits: May help with weight management, gut health, and blood sugar control. Some use it for appetite suppression and antibacterial properties.

• Potential Side Effects: Can erode tooth enamel if consumed undiluted.

3. Iron

• Function: Essential for oxygen transport in the blood via hemoglobin.

• Benefits: Prevents anemia, improves energy levels, supports cognitive function.

• Deficiency Symptoms: Fatigue, weakness, pale skin, dizziness.

4. Fish Oil (Omega-3 Fatty Acids)

• Function: Supports brain, heart, and joint health.

• Benefits: Reduces inflammation, improves mood, enhances cognitive function, supports cardiovascular health.

• Deficiency Symptoms: Dry skin, joint pain, mood swings, memory issues.

5. Multivitamin (Vitamin A/C/D/E, Niacin, B6/B12, Folate, Biotin, Iodine, Potassium, Zinc, Selenium, Chromium, Sodium, Boron Citrate)

• Function: Covers a broad range of essential nutrients for overall health.

• Benefits:

• Vitamin A – Supports vision, skin health, and immunity.

• Vitamin C – Boosts the immune system, aids in collagen production, and is an antioxidant.

• Vitamin D – Supports bone health, immune function, and mood.

• Vitamin E – Antioxidant, protects cells from damage.

• Niacin (B3) – Supports metabolism, skin health, and brain function.

• Vitamin B6 – Helps brain development, metabolism, and immune function.

• Vitamin B12 – Important for energy production and nerve function.

• Folate (B9) – Supports cell growth, brain function, and pregnancy health.

• Biotin (B7) – Supports hair, skin, nails, and metabolism.

• Iodine – Essential for thyroid hormone production.

• Potassium – Regulates fluid balance, muscle contractions, and nerve signals.

• Zinc – Supports immune function, wound healing, and metabolism.

• Selenium – Antioxidant, supports thyroid function and immunity.

• Chromium – Helps regulate blood sugar.

• Sodium – Essential for nerve function and hydration balance.

• Boron Citrate – Supports bone health, hormone regulation, and brain function.

6. Creatine

• Function: Helps with energy production in muscles.

• Benefits: Improves strength, muscle growth, exercise performance, and cognitive function.

• Deficiency Symptoms: Not essential in diet, but low levels may reduce athletic performance.

7. Vitamin D

• Function: Supports calcium absorption, immune health, and mood regulation.

• Benefits: Strengthens bones, reduces inflammation, supports immune function.

• Deficiency Symptoms: Weak bones, fatigue, depression, weakened immune system.

Let me know if you want more details on any of these!

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