The human body is made up of cells and organs that need to fueled. For the most part we get that fuel from food. However, depending on our diets we may or may not be getting enough sustenance for proper health.
The best supplements for women help to fulfill the recommended daily allowance of vitamins and minerals that body needs to stay healthy. This helps nourish the body, make the skin and hair healthy and allow us to have enough energy to workout and have good health.
Getting enough supplementation of vitamins and minerals becomes more important during weight loss since you’re reducing the calories you take in and increasing the amount you burn.
Best Vitamins and Supplements for Women
Among the many differences between men and women are their health needs. Women require specific vitamins and minerals to stay healthy and grow older with fewer risks of certain health issues.
Although eating a well-rounded healthy diet is important, most women do not get adequate amounts of specific vitamins and minerals.
Do you know which vitamins/supplements are specifically recommended for women, and why?
Bone health starts when you are born and continues as you get older. Bones go through constant stages of loss and regrowth throughout life, but as you get older the loss exceeds the regrowth and this loss can cause bones to become weak and fragile.
This is osteoporosis, and it affects older women, especially those post-menopause.
Getting plenty of calcium is critical to bone health and the prevention of weak porous bones that are susceptible to fractures.
By getting enough calcium from a young age and getting enough fitness, women can prevent osteoporosis.
Osteoporosis isn’t the only thing calcium helps.
Women who suffer premenstrual syndrome can help reduce their symptoms by taking 1200 mg of calcium daily. If you have high blood pressure, your doctor may recommend a calcium supplement to help lower it.
Iron is a major component of hemoglobin in your red cells. It is responsible for carrying oxygen from your lungs to the rest of your body.
If your iron level is low, your body is unable to make red blood cells. This is a condition known as iron deficiency anemia.
Without proper amounts of oxygen being delivered to your cells, you can develop symptoms like fatigue, mouth sores, brittle hair and nails and cold extremities. Left untreated for long periods of time, our organs may not get enough oxygen to function, which may result in damaging them. Anemia during pregnancy can also affect the fetus.
Anemia is more common in women due to menstruation. Every month you lose blood and therefore need more iron. Supplementing with iron helps the body produce new red blood cells to replace those lost.
As women move into menopause they no longer need as much iron. Your doctor can run a simple blood test to check your iron level. If it’s low, he may order an iron supplement.
Magnesium is one of those minerals that aids in the absorption of other vitamins and minerals. The two main minerals magnesium is needed for are Vitamin D and calcium.
Magnesium is responsible for converting Vitamin D into its proactive form so that it is able to help calcium absorb efficiently.
Together; magnesium, calcium and Vitamin D work to help prevent bone loss and osteoporosis.
4. Vitamin D
Vitamin D deficiencies have been found to play a role in the development of many medical problems.
A deficiency in Vitamin D can increase a woman’s risk of breast cancer. It also plays a role in weight gain, colon cancer and depression.
Women also need more Vitamin D as they get older to help prevent the softening and degeneration of their bones. Vitamin D aids in the absorption of calcium for stronger bones as you age. It is important to take Calcium with Vitamin D because it is the only way that the body will be able to absorb and benefit from the Calcium.
Vitamin D can be obtained from sunlight, food or supplements.
5. Fish Oil (Omega 3)
Fish oil contains an essential fatty acid called Omega 3. Omega 3 is a key element in helping to reduce the risk of heart problems, such as heart disease.
One of the ways it accomplishes this is by lowering triglycerides, as well as bad cholesterol in the blood. Omega 3 fats may also help lower blood pressure.
It also helps prevent and treat depression by raising serotonin levels.
If you need more help with your bones, fish oil does this too. For those suffering from joint pain, Omega 3 acts as a joint lubricator which helps eliminate joint pain.
6. Folic Acid
Doctors often recommend folic acid to pregnant women because it is known to help prevent birth defects. Folic acid, or folate is a B vitamin that helps with the baby’s development.
While this vitamin is often recommended to women who are pregnant, it’s benefits don’t stop there which is one reason that non-child bearing women are also encouraged to get sufficient amounts of this supplement daily.
One other major benefits of supplementing with folic acid is that folate helps the body produce red blood cells. Together with iron and other B vitamins, folate helps prevent folic acid deficiency anemia.
Finally, folic acid has been proven to significantly lower the risk of high blood pressure. This is based on a study which showed that women who took more folic acid had lower blood pressure levels compared to those who had less.