Our bodies need a specific amount of nutrients to function normally and carry out even the smallest of functions. Sure, a healthy diet will include most of the vitamins our body needs, but the foods we eat don’t always give us enough. That’s why it is important to make a boost with the right supplementation.
Women require particular vitamins to maintain health, safeguard their unborn children, and shield themselves from illnesses and ailments that can affect them later in life. Therefore, adding vitamin supplements to a woman's daily regimen generally has positive effects on her.
Top Woman's Vitamins and Supplements
With all this in mind, boost your wellbeing in general with a quality women's supplement that combines the most advanced formulas. But being a woman often feels like you’re never doing enough for your health. Moreover, women are constantly bombarded with products which will supposedly make them look and feel their best, so it can be difficult to know who to trust. For that reason, we are narrowing down the most important vitamins and supplements for women’s health and beauty.
Iron: The Blood Builder
Both men and women require iron, however due to menstrual blood loss, iron is a mineral that is especially crucial for women of reproductive age. Iron's primary function in the body is to make haemoglobin, a protein in red blood cells that carries oxygen throughout the body. Therefore, iron is crucial for the synthesis of hormones. Moreover, women who consume only non-heme iron from plants, which is not as quickly absorbed by the body as heme iron found in animal products, are at a higher risk of having low levels of iron.
Taking proper women’s supplements, however, is crucial for satisfying the daily amount of iron female bodies need. For instance, an advanced bio iron formula has a superior absorption is low nausea, lower constipation, and is generally well tolerated and gentle on the digestive system.
In terms of dosage, female teenagers between the ages of 14 and 18 who consume meat daily should take 15 mg of iron. Adult females between the ages of 19 and 50 should aim for 18 mg, and after that, the dosage decreases. Since they have often begun menopause and are no longer losing iron through menstruation, women over 50 needs roughly 8 mg of iron per day. Pregnant women, on the other hand, should take 27 mg during pregnancy since the foetus needs a lot of additional blood, and 9 mg while breastfeeding.
Calcium: The Bond Builder
While you might advise your kids to drink milk to help them develop "big and strong," many moms overlook the value of calcium for their own health.
It is much more crucial for women to get enough calcium throughout the menopause and peri menopause. When estrogenic levels fall during menopause, this can cause bone loss and eventually reduced bone density because oestrogen is essential for maintaining bone density.
A women’s supplement based on calcium, particularly one that also includes magnesium and D-glucaric acid, helps promote strong, healthy bones and make it easier for you to walk comfortably.
It’s best to consume 500 to 600 milligrams of calcium daily, however, recommended calcium doses can vary. To evaluate whether and what dosage may be suitable for you, it is advised that you get assistance from your doctor and nutritionist.
Vitamin D: Bone, Mood, and Immune System Booster
Our bodies can better absorb calcium with vitamin D. It also helps the immune system to defend itself against bacteria and viruses. Additionally, several studies have revealed a connection between depression and vitamin D insufficiency.
Taking D vitamins for women is essential for those who do not regularly drink milk or eat dairy foods fortified with vitamin D. Those who don’t get much direct exposure to sunlight. Those over 50 years old, since with age, the body becomes less efficient at processing vitamin D. People with diseases that limit fat absorption, such as those with Crohn’s disease or ulcerative colitis and individuals who are pregnant or breastfeeding as well.
There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). You can take a prescription dose of vitamin D, select a vitamin D women’s health supplement that also contains calcium, or go for a multivitamin supplement that contains both if you have low vitamin D levels or if your doctor prescribes it to you.
Folate: The Cell Generator
Water-soluble B vitamin folate, often known as vitamin B9, is found naturally in some foods but can also be taken as a supplement. Spinach is a particularly rich source of folate among leafy greens. The same goes for Brussels sprouts, black-eyed peas, white rice, and beef liver.
In order for our cells to create DNA, which is necessary for healthy cell function, they must have folate. They also wouldn't produce new skin and hair cells or other types of tissue. The body also need folate to digest amino acids.
Folate is essential for preventing neural tube defects in the foetus during pregnancy, especially in the first few weeks when women frequently are unaware that they are pregnant.
Healthy, non-pregnant women should consume 400 mcg of dietary folate equivalents each day. If you're pregnant, this increases to 600 mcg DFE, and if you're breastfeeding, it decreases to 500 mcg DFE.
Fish Oil: The Heart Protector
Omega-3s are crucial for the health of the heart and blood vessels as well as for lowering blood triglycerides, which reduces the risk of heart disease. Additionally, there is proof that omega-3s help promote healthy joints, lower inflammation, and possibly enhance cognitive and memory functions in the brain.
Most adult females need 1.1 grams of ALA, the only omega-3 fatty acid for which recommendations have been made by experts. ALA is a precursor to EPA and DHA. Those who have high blood fat levels, or triglycerides, may even benefit from more.
However, if you are pregnant, have a history of bleeding disorders, take any medications, including blood thinners and blood pressure medications, as well as any other supplements, should see your doctor before taking fish oil women’s health supplements.
