Benable — create shareable lists of things you recommend!
E.g., products you love, local businesses, travel recs - you can add anything to a Benable list!
Supplements I Added to My Life as a Black Woman Living in Japan
12
items I’ve been living in Japan for over two years, and during this time, I’ve become much more intentional about my health and nutrition. Moving abroad changed a lot for me. My diet changed, my daily routine changed, and so did my lifestyle and exposure t...
Sections
1
All Supplements
All Supplements
One I pay particular attention to as a Black woman living in Japan. Melanin reduces the skin’s efficiency in producing vitamin D from sunlight, so this is a nutrient I don't want to overlook.
Nature Made Vitamin D3 1000 IU, 300 Softgels
This is especially important for women who lose iron through menstruation. I keep this on my radar because low iron can affect energy and overall wellbeing but I wouldn't take high-dose iron without knowing I actually need it.
Iron Supplements
One of my go-to supplements when I'm not eating enough oily fish. I look for products that clearly state their EPA and DHA content.
Amazon.co.jp: Fish Oil Omega 3
A staple for me when I want to make sure I'm getting enough magnesium, particularly when my diet isn't as balanced as I'd like.
Magnesium
One I explored as part of my wellness routine, particularly around stress and general wellbeing. This is one I'd be more cautious with because it isn't suitable for everyone and can interact with medications.
Ashwagandha: Is it helpful for stress, anxiety, or sleep?
My nutritional “backup plan.” Really, I like having a well-formulated multivitamin for those weeks when my diet isn't exactly giving balanced-and-perfect.
Women's Multivitamins: Centrum, RAW One & 50+
An antioxidant naturally produced by the body that I came across while exploring supplements for general wellness and healthy aging.
Coenzyme Q10 Ubiquinone: CoQ10 for Heart & Energy
It is one of the supplements I experimented with for my beauty routine, particularly because hair, skin and nails became a bigger part of my self-care routine.
Vitamin B7 Biotin: Capsules, Gummies & Daily Formula
This is one I added more from the beauty + wellness side. I like having it as an easy addition to smoothies, coffee or other drinks.
Vital Proteins Collagen Peptides Powder
These became interesting to me as I paid more attention to my digestive health after moving abroad and changing my diet.
Probiotics
I like zinc as part of my overall nutritional routine because it's involved in immune function, wound healing and many other processes in the body.
Zinc, 50 mg, 100 Tablets
One of the easier supplements to incorporate. I mainly think of it as nutritional support and because vitamin C helps the body absorb iron from plant foods.
Vitamin C for the Immune System