{"id":36464,"date":"2025-10-10T08:28:42","date_gmt":"2025-10-10T12:28:42","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36464"},"modified":"2025-10-15T10:00:02","modified_gmt":"2025-10-15T14:00:02","slug":"supplements-for-millennials","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-millennials\/","title":{"rendered":"The Supplements Every Millennial Needs"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re a millennial, you\u2019re in the middle of some of your busiest and most demanding decades. Chances are, you\u2019re building your career, raising a family (or trying to), managing your home, paying off student loans, planning for your financial future, and trying to squeeze in time for friends, fitness, and maybe even yourself. Needless to say, you\u2019ve got a lot on your plate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Millennials, born between 1981 and 1996, are the generation known for their hustle, but also known for running on empty, notes functional dietitian <\/span><span style=\"font-weight: 400;\">Jenna Volpe<\/span><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T. \u201cChronic stress and endless multitasking often leave millennials feeling stretched thin,\u201d she says. \u201cAdd in fertility concerns, hormone shifts, gut issues, and the first signs of aging, and it\u2019s no wonder wellness feels harder to maintain than it did in their 20s.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some aspects of growing older are out of millennials\u2019 control, there are many ways they can bolster their health and wellness, according to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nutritionist for The Vitamin Shoppe<\/span><\/a><span style=\"font-weight: 400;\">. Consistent movement, balanced nutrition, stress management, and prioritizing sleep are more important than ever\u2014and supplements can help move the needle, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we\u2019ll spotlight the supplements that millennials should consider as they strive to manage the nonstop circuit of work, family, and everything in between.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><span style=\"font-weight: 400;\">\u00a0<a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">Jenna Volpe<\/a>, R.D.N., L.D., C.L.T., is a functional dietitian. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">nutritionist for The Vitamin Shoppe<\/a>. <a href=\"https:\/\/doctordavidfriedman.com\/\" target=\"_blank\" rel=\"noopener\">David Friedman<\/a>, N.D., D.C., is a naturopathic doctor and clinical nutritionist.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>What Are Millennials\u2019 Health Needs?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">For millennials, health priorities are shifting and the realities of aging are setting in. Gone are the days of bouncing back after a night of drinking with friends and skipping meals without feeling fatigued or even a little dizzy, notes Michels. Instead, chronic stress and burnout may start to take their toll.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, one study published in the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9934502\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Adult Development<\/span><\/i><\/a><span style=\"font-weight: 400;\">\u00a0found that millennials experience significantly higher rates of depression, anxiety, stress, and fatigue compared to older generations, with specific worries revolving around their career, finances, and childcare. \u201cMillennials are one of the most stressed-out generations, likely exacerbated by long work days, excessive screen time, and interrupted sleep from parenting,\u201d echoes Friedman.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges of stress is the ripple effect it has on nearly every system of the body, warns naturopathic doctor and clinical nutritionist <\/span><span style=\"font-weight: 400;\">David Friedman<\/span><span style=\"font-weight: 400;\">, N.D., D.C. \u201cProlonged elevation of the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/science-backed-ways-to-lower-cortisol\/\" target=\"_blank\" rel=\"noopener\">stress hormone cortisol<\/a> doesn\u2019t just keep you up at night, but it can actually suppress your immune system, making you more susceptible to infections,\u201d he says. \u201cHigh cortisol levels have been associated with <\/span><span style=\"font-weight: 400;\">cognitive impairments<\/span><span style=\"font-weight: 400;\"> such as memory problems, difficulty concentrating, and decreased mental clarity, as well as <\/span><span style=\"font-weight: 400;\">increased blood pressure<\/span><span style=\"font-weight: 400;\">, which is a risk for cardiovascular disease.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/science-backed-ways-to-lower-cortisol\/\" target=\"_blank\" rel=\"noopener\">6 Science-Backed Ways To Lower Cortisol<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Gut health is another key focus area for millennials. \u201cDecades of exposure to processed foods, environmental toxins, and antibiotics have left many millennials with digestive concerns that affect far more than their stomach,\u201d Michels says. \u201cThe state of our gut impacts virtually every other facet of our health and wellbeing, particularly our immune system (about 70 percent of the immune system is synced up with our intestines), as well as our mental health, skin, and overall nutritional status.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, hormone balance and fertility may also be top of mind for many millennials. In a phase of life often centered around starting a family, this generation is feeling the impacts of climbing infertility rates. (An estimated <\/span><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/infertility\/conditioninfo\/common\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">11 percent of women and nine percent of men<\/span><\/a><span style=\"font-weight: 400;\"> of childbearing age suffer from the inability to bear children.) One of the potential reasons for this, according to Volpe, is the growing burden of <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576379\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">environmental exposures<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11380699\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nutrient depletion<\/span><\/a><span style=\"font-weight: 400;\"> that can harm both hormonal health and fertility.\u00a0<\/span><\/p>\n<h2><strong>The Best Supplements for Millennials<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to the foundational elements of a healthy lifestyle, supplements can really step in for support here. \u201cBy filling in nutritional shortfalls and providing targeted backup in areas like stress, sleep, gut health, and hormone balance, the right supplements can help millennials not only keep up with the demands of today but also invest in their health for tomorrow,\u201d Michels suggests.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So which supplements matter most for millennials? If you\u2019re in this generation, here\u2019s what experts recommend keeping in your cabinet to bolster your health and wellness.\u00a0<\/span><\/p>\n<h3><strong>1. Creatine<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Once considered nothing more than a bodybuilding supplement, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine<\/a> is now gaining traction among millennials for its benefits beyond muscle. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6518405\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that natural creatine levels in the brain and muscles decline with age\u2014and that stress, lack of sleep, and overtraining (all common in millennial lifestyles) can <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8912287\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">deplete reserves even earlier<\/span><\/a><span style=\"font-weight: 400;\">, notes Michels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, a review published in <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2024.1424972\/full\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">frontiers in Nutrition<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">creatine supplementation<\/a> supports both physical performance and cognitive function, particularly in young adults under chronic stress. \u201cCreatine matters for millennials because it\u2019s linked to energy, mental clarity, and long-term health,\u201d says Michels. \u201cWe\u2019re seeing more evidence that creatine may improve short-term memory, focus, and mood while supporting muscle maintenance and energy metabolism.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Michels recommends aiming for 0.03 to 0.06 grams per kilogram per day, preferably before and\/or after workouts. \u201cThis recommendation would come out to two to four grams per day for a 150-pound athlete or three to six grams\/day for a 220-pound athlete,\u201d she notes. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">Unflavored powders<\/a> are most popular, as they\u2019re an easy add to flavored pre-workouts and post-workout <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/drinks-snacks\/protein-drinks\" target=\"_blank\" rel=\"noopener\">protein drinks<\/a>.\u201d You\u2019ll also find creatine in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/creatine\" target=\"_blank\" rel=\"noopener\">capsule form<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-gummies-strawberry-90-chews\/vs-0442\">chews<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/creatine-gummies-blue-raspberry-150-gummies\/leg-15353\">gummies<\/a>, as well as added to many supplement formulas designed for <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/pre-workout\" target=\"_blank\" rel=\"noopener\">pre-workout performance<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/intra-post-workout-recovery\" target=\"_blank\" rel=\"noopener\">post-workout recovery<\/a>.<\/span><\/p>\n<h3><b>2. Vitamin D<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">An estimated 40 percent of Americans are deficient in this all-important nutrient, and millennials are certainly impacted, especially considering the <\/span><a href=\"https:\/\/www.bls.gov\/opub\/btn\/volume-13\/remote-work-productivity.htm?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increase in remote work post-pandemic<\/span><\/a><span style=\"font-weight: 400;\">, suggests Friedman. Add in the fact that many millennials have cut back on <\/span><span style=\"font-weight: 400;\">dairy<\/span><span style=\"font-weight: 400;\"> and animal products, and deficiency risk climbs even higher.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is crucial for this generation, playing a role in everything from <\/span><span style=\"font-weight: 400;\">regulating mood<\/span><span style=\"font-weight: 400;\"> and bolstering <\/span><span style=\"font-weight: 400;\">immune function<\/span><span style=\"font-weight: 400;\"> to supporting <\/span><span style=\"font-weight: 400;\">strong bone<\/span><span style=\"font-weight: 400;\">s and <\/span><span style=\"font-weight: 400;\">protecting cognition<\/span><span style=\"font-weight: 400;\">. \u201cLow levels of this nutrient have been linked to <\/span><span style=\"font-weight: 400;\">fatigue<\/span><span style=\"font-weight: 400;\">, increased risk of <\/span><span style=\"font-weight: 400;\">depression<\/span><span style=\"font-weight: 400;\">, and <\/span><span style=\"font-weight: 400;\">fertility challenges<\/span><span style=\"font-weight: 400;\">\u2014all issues that disproportionately affect this generation as they navigate careers, parenthood, and overall wellness,\u201d Volpe says.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18541590\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows most adults need somewhere between 1,000 and 4,000 IU of vitamin D daily to keep levels in the healthy range. \u201cYou\u2019re more likely to get enough vitamin D from sunlight in the spring and summer, but once the days get shorter, consider adding a supplement to your routine,\u201d says Friedman.\u00a0<\/span><\/p>\n<h3><strong>3. Omega-3s<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cModern millennial diets rely heavily on processed foods, takeout, and seed oils, which all tend <\/span><span style=\"font-weight: 400;\">to be seriously lacking in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>,\u201d says Volpe. That\u2019s a problem, since these essential nutrients (mainly DHA and EPA) <\/span><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-fish-oil\/art-20364810\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">can\u2019t be made by the body<\/span><\/a><span style=\"font-weight: 400;\"> and are difficult to find in food sources outside of fatty fish like salmon and sardines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, given that millennials <\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\/generation-z-millennials-young-adults-worries\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">report<\/span><\/a><span style=\"font-weight: 400;\"> record levels of anxiety, stress, and burnout, omega-3s are <\/span><i><span style=\"font-weight: 400;\">vital<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9962071\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> suggests they offer significant support for those experiencing low mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beyond mental health, omega-3 fatty acids have also been linked to <\/span><span style=\"font-weight: 400;\">improved egg quality<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">embryo development<\/span><span style=\"font-weight: 400;\">, and even <\/span><span style=\"font-weight: 400;\">higher success rates in assisted reproductive technology<\/span><span style=\"font-weight: 400;\"> (like IVF), making them an important nutrient for millennials navigating fertility and family planning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most healthy millennials can safely aim for about one gram of combined EPA and DHA daily, ideally from a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">high-quality, low-mercury fish oil or vegan algae oil supplement<\/a>, according to Volpe. \u201cIn many cases, up to two grams per day may be even more beneficial, depending on diet and lifestyle,\u201d she adds. It\u2019s worth pointing out, however, that <\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/tips\/things-to-know-about-omegas-for-heart-disease\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">omega-3s have been known to thin blood<\/span><\/a><span style=\"font-weight: 400;\">, so anyone taking blood thinners should check in with their healthcare provider before adding the supplement.<\/span><\/p>\n<h3><strong>4. Magnesium<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re a millennial, you may be running low on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium<\/a> without even realizing it.\u00a0<\/span><span style=\"font-weight: 400;\">\u201cWhen magnesium levels are low, you may notice more tension, restless sleep, or even chronic fatigue\u2014all issues that can snowball during the busy millennial life stage,\u201d says Volpe. \u201c<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35184264\/\"><span style=\"font-weight: 400;\">Clinical studies<\/span><\/a><span style=\"font-weight: 400;\"> have shown that adding magnesium can help you sleep more soundly and feel less stressed and overwhelmed.\u201d Ironically, some of these struggles (including stress and interrupted sleep) also contribute to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/low-magnesium-causes\/\" target=\"_blank\" rel=\"noopener\">low magnesium<\/a> in the first place!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Friedman recommends that millennials aim for 200 to 400 milligrams of magnesium daily, ideally as bioavailable <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium glycinate<\/a>. \u201cTaking it with meals can help enhance absorption and minimize the risk of stomach upset,\u201d he says. \u201cFor sleep support, some individuals find it beneficial to take an additional dose about an hour before bedtime to promote relaxation and improve sleep quality.\u201d<\/span><\/p>\n<h3><strong>5. Valerian Root<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">A recent <\/span><a href=\"https:\/\/news.gallup.com\/poll\/642704\/americans-sleeping-less-stressed.aspx?utm_source=alert&amp;utm_medium=email&amp;utm_content=morelink&amp;utm_campaign=syndication\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Gallup poll <\/span><\/a><span style=\"font-weight: 400;\">found that millennials are the most sleep-deprived generation, with only 39 percent of folks ages 30 to 49 reporting that they get enough shut-eye on a given night\u2014the lowest of any of the groups surveyed. It\u2019s no surprise, given that this group is navigating demanding careers, nonstop parenting responsibilities, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s where gentle, plant-based sleep supporters like <a href=\"https:\/\/www.vitaminshoppe.com\/p\/valerian-2-fl-oz\/vs-7310\" target=\"_blank\" rel=\"noopener\">valerian root<\/a> come in. \u201cThis herb has been used for centuries as a natural sleep aid, and today it\u2019s one of the most researched botanicals for calming the nervous system,\u201d says Friedman.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, why all the hype around this sleepy tea staple? \u201cValerian root appears to work by increasing levels of GABA, a neurotransmitter that helps quiet anxious thoughts and promote relaxation,\u201d explains Friedman. Indeed, one study published in the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7585905\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Evidence-Based Integrative Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that valerian root may help people sleep better and feel less anxious.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need some help in the sleep department, Friedman recommends 300 to 600 milligrams of valerian root extract about 30 minutes before bedtime. Just know: \u201cIt\u2019s not a quick fix and tends to work best when taken consistently for a few weeks,\u201d he notes. As with any supplement, check in with a healthcare provider before starting, especially if you\u2019re taking other medications.<\/span><\/p>\n<h3><strong>6. B Vitamins<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a> are important for millennials\u2014especially millennial women\u2014because so many in this generation are in the thick of pregnancy, breastfeeding, or raising young children. \u201cDuring pregnancy and postpartum, your body\u2019s demand for nutrients like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">folate<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B12<\/a> goes way up,\u201d says Michels. \u201cThey\u2019re essential for fetal development, milk production, and keeping mom\u2019s energy and mood steady.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Folate (B9), which plays an essential role in <\/span><span style=\"font-weight: 400;\">cell growth and DNA formation<\/span><span style=\"font-weight: 400;\">, is especially crucial before and during pregnancy. In fact, <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2807739\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows that getting enough folate can dramatically reduce the risk of neural tube defects in babies, making it one of the most critical nutrients for women of childbearing age.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even outside of pregnancy, these vitamins are critical for millennial parents running on little sleep and nonstop schedules. Folate supports hormone balance and <\/span><span style=\"font-weight: 400;\">reproductive health<\/span><span style=\"font-weight: 400;\">, while <\/span><span style=\"font-weight: 400;\">B12 keeps energy levels up<\/span><span style=\"font-weight: 400;\"> and helps prevent brain fog and irritability, notes Volpe. \u201cLow levels of either can leave parents feeling depleted right when they need stamina the most,\u201d she says.<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35337631\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that a lack of B12 can affect the brain and mental health in serious ways, linking it to chronic conditions including depression, anxiety, and even dementia. \u201cFor millennials, this isn\u2019t just about protecting long-term brain health\u2014it\u2019s about how you feel every day,\u201d says Friedman. \u201cSymptoms of low B12 (like low energy, cloudy focus, and mood changes) can easily be mistaken for everyday stress.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, \u201clow folate levels have been linked to fatigue, mood swings, and difficulty concentrating, symptoms that many millennials may already be experiencing due to busy schedules and stress,\u201d adds Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Michels recommends supplementing with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">methylcobalamin<\/a>, the active form of vitamin B12, or opting for a full <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B-complex<\/a> to cover your bases. \u201cA daily dose of 500 to 1,000 micrograms of B12 is typical for most adults, especially those following plant-forward diets,\u201d she says. \u201cSince B vitamins work synergistically, a balanced B-complex can also help ensure you\u2019re getting enough folate (B9) and other key Bs that support energy, metabolism, and brain health.\u201d\u00a0<\/span><\/p>\n<h3><strong>7. Adaptogens<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cStress and burnout are practically synonymous with the millennial experience,\u201d says Volpe. That\u2019s where adaptogens\u2014herbs and fungi that help the body adapt to stress and restore balance\u2014come into play. Popular examples include <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">ashwagandha<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/rhodiola-250-mg-60-capsules\/vs-7282\" target=\"_blank\" rel=\"noopener\">rhodiola<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/mushrooms\" target=\"_blank\" rel=\"noopener\">functional mushrooms<\/a> like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/mushrooms\" target=\"_blank\" rel=\"noopener\">reishi<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/mushrooms\" target=\"_blank\" rel=\"noopener\">lion\u2019s mane<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThese botanicals work by regulating the body\u2019s stress response system, known as the HPA axis, which helps balance cortisol,\u201d she explains. <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Ashwagandha-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> on ashwagandha has shown that daily supplementation can significantly reduce perceived stress and cortisol levels, while <\/span><span style=\"font-weight: 400;\">rhodiola<\/span><span style=\"font-weight: 400;\"> has been found to ease fatigue and increase concentration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Functional mushrooms fit into this same category but offer their own unique benefits, notes Volpe. \u201cLion\u2019s mane, for instance, has been <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10675414\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studied<\/span><\/a><span style=\"font-weight: 400;\"> for its ability to improve mood, with one <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464623002955\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Functional Foods<\/span><\/i><\/a><span style=\"font-weight: 400;\"> study finding that a single dose left participants feeling less stressed,\u201d she says. \u201cReishi, on the other hand, is often associated with relaxation and better <\/span><span style=\"font-weight: 400;\">sleep<\/span><span style=\"font-weight: 400;\">, making it another popular choice for managing the pressures of modern life.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re curious about adding adaptogens into your routine, Volpe recommends 300 to 600 milligrams of ashwagandha per day, so long as you\u2019re not pregnant or dealing with thyroid issues. \u201cSome <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9035336\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> show that ashwagandha may increase levels of T3 and T4 (thyroid hormones) and lower TSH,\u201d she adds. \u201cFor people with hyperthyroidism (overactive thyroid), this could worsen symptoms like anxiety, heart palpitations, or weight loss.\u201d<\/span><\/p>\n<p>Otherwise, consider 200 to 400 milligrams of rhodiola per day or functional mushrooms like reishi or lion&#8217;s mane (you&#8217;ll find these in powders and tinctures), Michels suggests.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re a millennial, you\u2019re in the middle of some of your busiest and most demanding decades. Chances are, you\u2019re building your career, raising a family (or trying to), managing your home, paying off student loans, planning for your financial future, and trying to squeeze in time for friends, fitness, and maybe even yourself. Needless<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplements-for-millennials\/\">Read More <span class=\"screen-reader-text\">The Supplements Every Millennial Needs<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36467,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-36464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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