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6 Women Share Their Daily Vitamin + Supplement Routine
Growing up I was a skinny minnie and an anemic. I vaguely remember the doctor prescribing this liquid form of iron and some Flintstone multivitamins so taking supplements were a crucial part of my childhood. It wasn't that I was a picky eater, though. I ate all of my meats, fruits and most vegetables – like what kid eats asparagus and brussels sprouts – and my family was all about that well-balanced meal life. But later, I assumed my food was lacking some nutrients because my folks' definition of "done" was deep-fried and overcooked.
As an adult living on my own, I made an effort to be more conscious of choosing and preparing foods that would maximize my nutrient intake so that I didn't have to rely on supplements. But somewhere in my 30s, I learned that sometimes our bodies still don't absorb enough nutrients due to age, limitations or certain health conditions that get a little selfish and consume what vitamins and nutrients we already have.
Take vitamin D, for example. According to Healthline, vitamin D is very difficult to get from diet alone, especially if you get infrequent sunlight and have dark skin. In fact, based on a 2011 study, 82.1% of African-Americans are vitamin D-deficient.
And do you know what else disproportionately affects African-Americans, specifically women? Fibroids. At age 38, I had an iron-deficiency so great from fibroids that I had to quickly increase my hemoglobin level before I underwent surgery if I wanted to avoid a blood transfusion midway through the procedure. Liver, spinach and all the medium-done steaks weren't going to do it.
Needless to say, my daily regimen during adulthood was tiny red iron tablets and Vitamin D gummies.
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I couldn't help but wonder a) how many Black women are taking at least vitamin D and iron supplements and b) what other vitamins do we lack and should be supplementing. I discovered that Black women may potentially be low on not only Vitamin D and iron but also vitamins A, B, C, E and K, calcium and folic acid. So I reached out to several women to inquire about their specific vitamin regimen, including two nutritionists, particularly to find out what vitamins Black women should absolutely have in their medicine cabinets.
I asked both Danielle Smiley-Daniel, a public health nutritionist and soon-to-be registered dietician nutritionist (RDN) based in the Hartford, CT, area, and plant-based public health specialist Chelsea Williams in Los Angeles for guidance. Danielle's immediate rule-of-thumb is food first and supplements second. Therefore, we shouldn't automatically turn to vitamins as an easy replacement.
"It would be ideal to get most of your vitamins and minerals from whole food sources but you cannot always do so," says Danielle. "I view supplements as a way to fill the gap with the nutrients your intake does not fulfill."
However, both women stress the importance of consulting with your primary care provider before implementing any vitamin and mineral supplement regimen. Popping a regular ole multivitamin or a sea moss capsule may seem harmless but they should be treated like any other prescribed medication that comes with a list of potential side effects, especially since some supplements can interfere with whatever you're already taking. It needs to be personalized to fit your current lifestyle and medical history.
"Unfortunately, there is no one-size-fits-all supplement routine," Chelsea says. "This is due to individual health conditions – for example, pregnancy, anemia, chronic fatigue syndrome, etc. Additionally, women [need] to be cognizant of any contraindications with any medications they may be taking, along with the proper dosage."
And even time of day. Some vitamins and supplements may need to be taken later in the day depending on what you're taking in the morning.
I chatted with six women – including Danielle the public health nutritionist – ranging in ages from 29 to 43 about what was in their vitamin cabinets. Their vitamins are mostly prescribed but some were added based on the women's own research. Here's what they take:
Disclaimer: xoNecole is in no way recommending adding any of the below mentioned vitamins. We are simply providing information as a way to enlighten and inform. Please consult your doctor before adding any supplements to your diet.
Martinique, 29
Courtesy of Martinique Swan
"I take Vitamin D3 for deficiency, biotin for hair, skin and nails, iron for anemia, black seed oil for adult asthma symptoms and my immune system, ashwagandha and CBD for anxiety and chlorella as a multivitamin since it's a superfood and has a lot of nutrients. I also take elderberry, zinc and sea moss for my immune system."
Krystal, 30
Courtesy of Krystal Layne
"I take vitamins C, D and D3 as well as iron and zinc. I started taking vitamin C and zinc to support my immune system. I didn't start taking vitamin D or D3 because I was deficient but my doctor did recommend it. I take vitamin D because I have seasonal affective disorder (SAD). Vitamin D is the sunlight vitamin that will increase my energy and mood. Vitamin D3 supports my immune system especially with COVID-19 and since I'm an essential worker. My doctor also recommended Vitamin D along with iron pills because I'm anemic. And I also take omega 3s for high cholesterol, oregano oil supplements for additional immune support and a Lydia Pinkham supplement for menstrual support."
Spencer, 33
Courtesy of Spencer St. Fleur
"I started taking vitamins to care for my overall health and wellness and provide the extra nutrition/nourishment that foods don't always provide since they're mostly overprocessed. I take multivitamins, vitamins C and D that my doctor prescribed, fish oil, black seed oil (three days per week since it's so terrible), sea moss gel, iron, zinc and probiotics for gut and feminine wellness."
Mia, 35
Courtesy of Mia Tatum
"I take supplements based on my own research and trial and error. I take ashwagandha for anxiety, astaxanthin for cognitive health, zinc for my immune system, a probiotic for gut health and B12 for energy. When I have PMS, I take Vitamin E because it helps a lot with breast tenderness. I also have a subscription to Care/of, which is convenient and offers a quiz you can take for recommendations."
Yemisi, 41
Courtesy of Yemisi Gisanrin
"My doctor recommended Vitamin D for bone health because my count was really low, folic acid for reproductive health and omega 3 for heart health and lower cholesterol."
Danielle, 43
Courtesy of Danielle Smiley-Daniel
"My supplement regimen includes Vitamin D to boost my immune system and maintain strong bones, probiotics to improve gut health and decrease gastrointestinal bloat and omega 3 to help prevent heart disease, stroke and cancer."
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I write about lifestyle and women's health and wellness. When I'm not in front of a computer screen crafting stories, I'm in a kitchen crafting cocktails. Follow me on the 'gram @teronda.
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
Summer Travel Guide: 9 Safest Vacation Spots For Black Women
When it comes to planning and choosing our international travels, there’s one question that is bound to come up: “Is it safe for Black women?”
At times, our travel plans can be halted by whether or not our desired destination is safe not only for solo travel but for overall protection as women of color. We want to have fun, go on excursions, taste the food, and let our hair down, so the last thing we need on our minds is navigating microaggressions and worrying about our safety.
According to a report by The Mandala Research Firm, 17% of Black Americans take one or more international trips and travel locally more than six times per year. Even more exciting, 42% of Black Americans said they would spend more in 2020 on travel than in 2019 (pre-Covid), and 50% of Black adults (16% more than the general population) are more likely to travel to locations associated with their ethnic or cultural heritage. All of this goes to show that we’re not afraid to pack our bags and book flights to our heart's desire.
Our passion for travel and exploration highlights a growing desire to connect with a wide range of cultures while discovering new fresh locales. By choosing destinations with positive reputations for safety and belonging, you can enjoy your next adventure with peace of mind. And to help, we’ve provided a list of the best vacation spots to add to our travel bucket list.
1.Havana, Cuba
Known for its vibrant culture and welcoming locals, Havana offers a unique travel experience for you and your girlfriends. Stroll through the historic streets of Old Havana and immerse yourself in the lively music and dance scenes that make this city unforgettable.
2.Rio de Janeiro, Brazil
Famous for its Carnival, stunning beaches, and warm hospitality, Rio de Janeiro is a lively and safe city to explore all year long. Don't miss a visit to the iconic Christ the Redeemer statue and the bustling Copacabana Beach for a true taste of Rio's energetic spirit.
3.Belize
With its beautiful beaches, diverse wildlife, and laid-back Caribbean vibe, Belize is a safe and adventurous destination for travelers. Discover the underwater wonders of the Belize Barrier Reef and explore ancient Lamanai Maya Ruins.
4.Paris, France
Who doesn’t have Paris, the city of lights, on their travel list? Renowned for its art, fashion, and iconic landmarks like the Eiffel Tower, Paris offers a blend of romance and safety for travelers. Wander through the charming neighborhoods of Montmartre and Le Marais, explore the Louvre, and indulge in the city's exquisite culinary delights.
5.Lisbon, Portugal
Portugal's capital city, Lisbon, charms visitors with its historic architecture, delicious cuisine, and welcoming atmosphere. Enjoy breathtaking views from São Jorge Castle and savor traditional pastries at the famous Pastéis de Belém bakery.
6.Bali, Indonesia
We’ve all seen the viral photos off the Bali coast and Gates of Heaven, so why not make it a reality? Famous for its lush landscapes, vibrant culture, and serene temples, Bali offers a safe and enriching travel experience in Southeast Asia.
7.Tokyo, Japan
Recently, the value of the Japanese Yen has seen a significant drop, making it the lowest it has been against the dollar since 1986, which also means that there’s no better time than now to make your travel plans to the renowned cultural hub.
8.Accra, Ghana
There’s no FOMO like the kind felt from seeing all the beautiful faces enjoying their holiday at Ghana’s Afrochella Festival, so let this be your sign to start planning the trip now. Often referred to as a welcoming home for the African diaspora, Ghana offers rich cultural experiences and a sense of belonging. Explore the vibrant markets of Accra and visit the historic Cape Coast Castle to connect with the nation's poignant past.
9.Seoul, South Korea
You may be surprised to find this city on the list, but for Black travelers, Seoul is said to be one of the safest and most exciting cities to travel to. There will be plenty to eat, buy, and experience from this city’s rich history and culture.
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Featured image by Klaus Vedfelt/Getty Images