Dietary Supplements for Women That Work
Being active and having a balanced diet are the best things to be healthy. And supplements can be an excellent way to fill in the gaps.
Many people in the United States take at least one supplement, including vitamins, herbs, minerals, amino acids, or other health-promoting ingredients. Some women require dietary supplements such as vitamin D or calcium to ensure they're meeting their needs, just like a healthy and balanced diet can help you get adequate amounts of essential nutrients.
Calcium
Calcium is a vital mineral found in high amounts in milk and other dairy products, and some fortified foods. Typically, more than 1% of a woman's body weight is calcium, which is why we consider it so relevant.
You may need a supplement for calcium if you're not regularly eating dairy. Calcium helps to keep bones healthy and robust. It also prevents the risk for osteopenia, a condition that increases the risk of osteoporosis. For adults up to age 50, the recommended daily amount of calcium is 1,000 mg. And for adult women from age 51 to 70, that increases to 1,200 mg.
Vitamin C
Vitamin C is an excellent antioxidant and one of the most popular supplements for immunity. It also reduces oxidative damage to our cells. It protects the immune cells and boosts their ability to fight infection. Furthermore, it also plays a primary role in cell destruction, which improves the immune systems by replacing dead cells with new cells.
B Vitamins
After menopause, many women can be deficient in B vitamins. Vitamins B6 and B12, for instance, are essential for various biochemical reactions that ensure a healthy immune response. Also, taking a B complex vitamin of a good quality can help protect you against infection. The B vitamins include B1, B2, B3, B5, B6, and B12, water-soluble essential nutrients found in many foods, like fruits, vegetables, and whole grains. Vitamin B12 is found exclusively in milk, meat, and fish. They are highly required because an active woman can burn more than 1,000 calories a day. And B vitamins are necessary to meet the demands of everyday life. Vitamins B12 and B6 reduce a woman's risk of heart disease.
Zinc
Zinc is essential for immune function and is also involved in our inflammatory response. It plays a significant role in the development of the immune cells and regulates their communication. So, being deficient in zinc significantly increases your risk of disease and infections. Additionally, zinc has been studied as a promoter of immunity. Results revealed that zinc supplements could assist in fighting respiratory conditions like the common cold. Another research found that zinc supplements also reduce the duration of an infection.
Vitamin D
Vitamin D is our "sunshine vitamin" which is naturally produced when our skin is exposed to the sun. It guards our skin against several types of cancer and is essential for overall health. Vitamin D plays a primary role in bone health and the body's immunity. It helps in cancer prevention, absorbs calcium for bone strength, regulates blood sugar, and decreases insulin sensitivity.
Vitamin D is available from only some food sources such as tuna, salmon, orange juice, and milk. If you aren't getting in the sun regularly, then a supplement can be a good idea for getting your daily vitamin D dose.
A Multivitamin
Everyone needs to take a high-quality daily multivitamin. It should contain various B vitamins, vitamin K, D, A, and E, calcium, magnesium, folate, and zinc. Buy from a source that sells A-grade products to assure they're safe and don't contain any fillers.
Iron
Many women are low in total body iron; they lose iron throughout their lives from pregnancies, periods, and nursing and don't consume significant iron in their meals. They can get it from supplements to help prevent brain fog, low energy, brittle nails, and thinning hair resulting from lack of iron. The adequate daily consumption of iron for women up to age 50 is 18 mg. After 50 it is 8 mg.
Iodine
Iodine is essential for both men and women but is more crucial for women. Breast tissue is rich in iodine, which helps to protect it from free-radical damage. Iodine is adequate to get in your supplement; take a low dose, and ask your doctor before adding extra to your diet.
Magnesium
Magnesium is the one mineral that everyone needs. Research suggests that 60 percent of Americans have low levels of Magnesium; this may lead to poor sleep, digestive issues, increased risk of heart disease, and mood swings. Low magnesium levels have been linked to various conditions, including insomnia, restlessness, and muscle cramps. Magnesium supplements can help to reduce symptoms or prevent them. The daily recommended limit for magnesium increases lightly for adults over 30 to 420 mg per day for men and 320 mg for women.
Fish Oil
Fish is a great source of Omega-3s (EPA and DHA). Omega 3s cannot be produced in our bodies. As many women don't eat enough fish like mackerel, herring, lake trout, sardines, salmon, and albacore tuna because of the flavor, they don't get enough of these unique nutrients. Omega-3s are essential for blood vessel health and heart and reduce circulating triglycerides to lower heart disease risk. These fats also reduce inflammation, support healthy joints, and optimize brain operations.
Folate
Folate is a liquid-soluble B vitamin. Folate is the highest in food sources such as spinach, asparagus, cantaloupe, etc. It is essential to look healthy. Folate is crucial for the early stages of pregnancy and in preventing neural tube abnormalities in the fetus, like spina bifida. It's also involved in supporting normal homocysteine levels in the blood, a controversial heart risk factor.
Final Words
Getting your daily vitamins naturally or by supplements is essential to maintain your health. Add some above crucial vitamins and minerals in your everyday life so that you can get a wide array of nutrients regularly. You can always consult a nutritionist or a doctor for more information.
