Many people in the United States take at least one supplement daily. This includes vitamins, minerals, herbs, amino acids, or other health-promoting ingredients. Let’s learn in detail what supplements women need.
A healthy, balanced diet will help you acquire adequate amounts of vital nutrients. But certain women need dietary supplements such as calcium or vitamin D to ensure that they meet their needs.
Especially for women, it is important to keep in mind that the FDA regulates not all supplements. There are many supplements with false claims or questionable additives on the market. For example, weight loss supplements or energy boosters, which can do more harm than good. Choosing a high-quality supplement that is suitable for you is important. Always talk to a health care provider about your individual needs before adding a supplement to your schedule.
Here, the 5 best supplements for women.
1. Calcium Supplements for Women
Calcium is helpful to women of all ages. Bone intensity peaks in our adolescent years make calcium much more important to younger women. Women need to be particularly concerned with bone health in general. Of those diagnosed with osteoporosis or weak bones, 80% are female.
The increased risk of osteoporosis is attributed to the fact that women have smaller, weaker bones than men. Another reason is the reduction in estrogen in menopause speeds up bone loss. Based on these risk factors, all women should be concerned with having enough calcium to keep their bones strong.
But calcium can benefit younger women in a particular way. A 2017 study showed that supplementing with 500 mg of calcium per day significantly reduced PMS-related anxiety, mood swings, bloating, and depression.
How to Take Calcium
There are a variety of types of calcium supplements available for women. Calcium carbonate is the cheapest and contains essential calcium. Carbonate is often better absorbed with food, so take it with a meal.
Make sure you select a supplement that also contains vitamins K and D to assist with absorption. Stop taking iron in your calcium supplement, as calcium inhibits iron absorption.
Many postmenopausal women should take calcium supplementation to help maintain bone strength.
The minimum dietary allowance for women is 1000-1200 mg per day of calcium per day, based on age. A cup of milk contains about 300 mg of calcium, so you can see that there’s plenty of room for supplementation.
2. Multivitamin Supplements for Women
Multivitamins are used as the “insurance policy” of the Supplemental World. It covers the gaps where your diet may be missing. But it’s important to keep in mind that multivitamins can never replace real food.
There is no standardization on exactly what multivitamins need to contain. Some include a lot of different nutrients, and some have just a few.
There are 13 vitamins and 16 minerals important to human health. In general, most multivitamin formulations can include most or all of these nutrients in differing quantities.
How to take Multivitamin
Since our diets are not always perfect, multivitamins can be helpful at any age. Several options on the market are targeted to age groups such as pregnant or older women. These age-specific formulas contain varying levels of nutrients.
For example, pregnant women require more folic acid than those who are not pregnant, and postmenopausal women need less iron.
When choosing a good one, look for the ones that fit your current life stage, if they’re available. This will prevent you from having the nutrients you don’t need and making sure you get the ones you do.
Another thing to remember is the type of nutrient each contains. The content of each formulation can vary greatly between products. Still, the rule of thumb is to avoid formulations containing more than 100% of daily fat-soluble vitamin E, D, K, and vitamin A or any of the minerals. These nutrients can be harmful at high levels.
3. Iron Supplements for Women
Iron is an important mineral for all women, but particularly those of child-bearing age. It is used to make haemoglobin and myoglobin, two proteins that are used to carry oxygen.
Women in their 20s and 30s are at risk of iron deficiency, often referred to as anaemia. Symptoms of anaemia include:
- Tiredness
- Fatigue
- And shortness of breath
Monthly blood loss combined with inadequate consumption of high iron food increases the chance of anaemia.
However, it is important to remember that supplemental iron can not be used until a blood test.
How to Take Iron
The RDA for women’s iron is 18 mg/day. If you have an iron deficiency, the doctor will prescribe the ideal amount and form of iron you need to take.
Calcium or foods that are rich in calcium, such as milk, should not be taken with iron.
If you have not been diagnosed with an iron deficiency, but you think you may be low in iron, you may try to eat more iron foods instead of taking a supplement. Iron is available in red meat, fortified cereals, beans, nuts, seeds, and legumes.
4. Vitamin C Supplements for Women
It can help boost the immune system by keeping it strong so that you can get to grips with your to-do list.
Vitamin C even has antioxidant properties that may help:
- Reduce the harm caused by free radicals
- Slow down ageing
- And eliminate wrinkles.
How to take Vitamin C
Vitamin C is commonly present in fruit and vegetables. It’s pretty safe to meet basic vitamin C needs with just your diet. So if it’s cold or flu season, you may want to take a little extra.
Vitamin C Recommended Dietary Allowance (RDA) is 75 mg a day for women. The upper limit is set at 2000 mg a day.
There is no chance of toxicity of this vitamin since it is water-soluble. High doses can cause digestive problems, such as bloating and diarrhoea. But they normally resolve when the supplement is stopped.
Omega 3s Supplements for Women
Omega-3 fats are “essential” fats that we need to get from our diets. They are also strongly anti-inflammatory and have been widely researched for their health benefits. There are three types of omega-3 fat, EPA, DHA, and ALA.
They are present in foods such as fish, walnuts, and linseeds. Many people do not get enough omega-3s in their diet, so supplements are often recommended.
Omega-3 fats are healthy for everyone, but they are particularly beneficial to women’s special issues.
Omega-3s decrease inflammation and can reduce PMS-related discomfort just as much as ibuprofen. Regularly taking omega-3s can improve symptoms of depression and anxiety.
They will make the skin look smoother by reducing acne and wrinkles. What woman wouldn’t want all those benefits?
How to take Omega-3s
When choosing an omega-3 supplement, you want to be sure that this includes EPA and DHA. These two are the varieties of omega-3s that have been found to have the most beneficial effect on your health. Fish oil or algal oil supplements are a safe option for both EPA and DHA.
The recommended total of omega-3s per day for women is 1.1 grams per day. There is no specific recommendation for EPA and DHA alone, while supplements ranging from 250-1000 mg/day tend to be effective for most people.
Final Thoughts
Women have unique needs, and in our modern society, sometimes we seem to be swimming against the current. It can be challenging to meet your specific nutritional needs by food alone. Supplements do not replace a healthy diet, exercise, or proper sleep. But for women who wish to improve their overall fitness, supplements provide a great addition to a healthier lifestyle.
If you try these supplements and continue to have complications, look for a knowledgeable physician about nutrition and natural (bio-identical) hormone testing and treatment.
