Do Not Take With: High doses of other supplements, particularly those containing iron or calcium, without consulting a healthcare provider, to avoid excessive intake.

Do Not Take If: You are pregnant or breastfeeding, or have any health condition that affects nutrient metabolism, without first consulting a healthcare provider.

Folic Acid and Folate: While many prenatal vitamins now contain methylated folate, only folic acid has been proven in large-scale clinical trials to prevent neural tube defects (NTDs), which is why it remains the standard of care recommended by the CDC, ACOG, and other major health authorities for anyone pregnant or trying to conceive. Methylated folate may help raise folate levels, particularly in individuals with MTHFR gene variants, its effectiveness in NTD prevention has not been clinically validated. Because these birth defects can develop very early in pregnancy, board-certified Obstetrician-Gynecologist, Dr. Natalie Crawford, recommends that if your prenatal contains only methylated folate, you add at least 400 mcg of folic acid daily to ensure adequate protection. If you have a known MTHFR variant or other concerns, please consult your healthcare provider.

Your 20s are when you set the baseline for how you’ll feel for years to come. The way you fuel your body, move, rest, and care for your mind now shapes your hormones, energy, and overall health well beyond this decade.

Move Daily Find ways to move that you truly enjoy, whether it’s lifting weights, dancing, hiking, or joining a group class. Aim for a mix of strength training, cardiovascular activity, and flexibility work. Two to three days of resistance training can help build lean muscle and support bone health, while walking, cycling, or other aerobic exercise keeps your heart strong. Adding mobility and stretching helps prevent injury and supports recovery, making it easier to keep movement a consistent and enjoyable part of your life.

Prioritize Restorative Sleep Seven to nine hours of quality sleep is essential for hormone regulation, brain function, and muscle repair. Create a wind-down routine, keep your sleep environment cool and dark, and minimize screen time before bed.

Eat with Intention Include protein at each meal, colorful vegetables for variety and antioxidants, and healthy fats to support hormones. Stay hydrated, and do your best to limit added sugars and highly processed foods without letting food rules take away the enjoyment of eating.

Manage Stress Proactively Chronic stress impacts everything from digestion to reproductive health. Incorporate stress-reducing practices like breathwork, meditation, journaling, or nature walks. Schedule downtime as intentionally as your workouts.

Support Hormone Health Understanding your menstrual cycle can provide valuable insights into your overall health, helping you spot changes or imbalances early. For those who wish to focus on reproductive wellness now or in the future, key nutrients like iron, folic acid, magnesium, and omega-3s can be especially supportive. Even if pregnancy isn’t your intention, these nutrients play a role in energy, metabolism, and long-term health.

Build a Preventive Care Routine Stay consistent with annual check-ups, dental cleanings, and eye exams. Regular lab work can help track vitamin D, iron status, and other health markers before issues arise.

Invest in Mental Well-Being Nurture social connections, set boundaries in relationships, and make time for activities that bring joy and creativity. Mental and emotional health are inseparable from physical health.

By aligning your daily habits with your body’s needs, you create a foundation of energy, strength, and resilience that supports both immediate performance and long-term health. The earlier these habits become second nature, the more empowered you’ll feel at every stage of life.