Searching for the best supplements for women? The human body needs certain vitamins and minerals, among other nutrients. Women especially need certain nutrients to maintain their youthful look and body metabolism. So you shouldn’t only depend on moisturizer, sunscreen, or anti-wrinkle cream to stay fresh.
This is why we put together this list of the best supplements for women. We will also tell you why you should use supplements among other key pieces of information. Are you ready to get healthier? Let get to the crux of this post.
What are Supplements?
Supplements are also known as dietary, nutritional, or food supplements. The idea behind these supplements is to provide nutrients that are scarce in the regular foods we eat.
Supplements can be minerals, vitamins, fatty acids, amino acids, as well as many other substances. They come in the form of tablets, pills, liquids, capsules, etc. Supplements are sold over the counter but there are specific daily dosages.
Best Essential Nutrients For Women
It is important to ensure that you are protected from the inside out. While you shouldn’t neglect your external appearance, you must also care for your body’s metabolism. We have put together a list of the essential nutrients that women need in this section.
The Bone Builder – Calcium
Calcium is one of the most important nutrients needed by the body. This nutrient is present in milk along with other dairy products in high quantities. By way of measurement, a woman’s body weight is made up of 1% calcium.
When you consider this fact, it shows how important calcium is to your existence. Calcium is present in teeth and bones. But why do women need to take lots of calcium?
Firstly, women are more at risk to suffer from osteoporosis than men. The ratio is four women to one man. So women must get sufficient calcium to ensure healthy bones and teeth.
Secondly, calcium is very important in muscle and heart action. It also plays a role in regular cell function and blood clotting.
Who needs to take calcium supplements? All women do but here’s a list of those who need it more:
- Women in their teens since about 90% of bone mass in adulthood is attained at 18-years-old. This may extend to the late 20s when peak bone mass is achieved.
- Women above 30-years-old because they tend to lose bone strength and mass as they age.
- Menopausal women and those in postmenopausal stages. Calcium is very important during this period because bone loss accelerates with a reduction in the production of estrogen.
So how much calcium supplements should you take? 500 milligrams is great for women that are below 50-years-old. Take this along with foods that are rich in calcium.
A woman older than 50 should take between 800 and 1000 milligrams along with calcium-rich foods. You should consider splitting the dosage between morning and evening.
Heart-Healthy – Fish Oil
Fish oil contains Omega-3 vitamins such as docosahexaenoic and eicosapentaenoic acids. You can get these from mackerels, herrings, tunas, salmons, and sardines.
The challenge is that our body cannot synthesize these acids. Many women don’t have enough of these acids since they don’t eat lots of fish for several reasons. The most common reasons for avoiding fish include dislike for flavor and fear of contaminants and heavy metals.
Omega-3s help to keep the blood vessels and our hearts healthy. They also assist the body to reduce the circulation of triglycerides which reduces the risk of heart disease. Omega-3s support our joints, optimize brain function, and reduce inflammation. It also saves us from depression and moodiness according to several pieces of research.
Who needs fish oil supplements? Same as above, all women do. Let’s check out those that need it more:
- Women that don’t eat enough fish.
- Those who are at a higher risk of cardiovascular diseases.
- Pregnant women and nursing mothers. They need it to enhance the brain development of their babies.
- Overweight women.
How much of the supplements should you take? A gram of DHA and EPA each day is very helpful. Women with higher triglyceride levels may consider between 2 or 3 grams based on advice from their physician.
If you are pregnant or a nursing mother, you should seek a prescription from your physician. Also, if you have fish allergies, stay away from these supplements.
Think Green – Folate
This one of the best supplements for women. Folate is a water-soluble B vitamin. Foods like fruits and leaves contain a lot of folates.
Folate is one of the best multivitamins for women because it helps to enhance physical appearance. Without it, the cells find it difficult to synthesize DNA without which they will malfunction. Cells cannot even generate new cells like hair or skin.
Pregnant women need folate to prevent neural tube abnormalities like spina bifida in the fetus. Folate also helps to maintain homocysteine at normal levels in the blood.
So who needs folate supplements? All women need this supplement especially those who are still bearing children. Pregnant women need to take prenatal supplements that contain folate.
Women need about 400 micrograms each day. Those who are pregnant need about double this dosage every day. If you are pregnant and need to take other supplements, speak to your gynecologist or obstetrician.
The Energizers – B Vitamins
B Vitamins are among the best supplements for women you should have in your corner. Several vitamins fall into this category such as:
- B1 – Thiamin
- B2 – Riboflavin
- B3 – Niacin
- B5 – Pantothenic acid
- B6 – Pyridoxine
- B12 Cobalamin
You will find all of these in different foods such as vegetables, grains, and fruits. B12 is only found in milk, fish, and meat.
Why are these supplements important? Active women burn up to 2000 calories every day. To replenish this energy, you need B Vitamins. It is more like you are restocking your energy bank. B12 and B6 help in reducing the risk of heart diseases by maintaining low homocysteine levels.
Biotin helps in maintaining long and healthy hair. Finally, B6 reduces PMS symptoms, though this is not clinically proven yet.
Who needs B Vitamin supplements? Every adult woman but especially:
- Women that exercise daily or burn a lot of calories each day.
- Those above 50-years should consume more vitamin B12. This is because aging makes it difficult for the body to absorb this nutrient directly from food.
Age Gracefully – Coenzyme Q10
This nutrient is fat-soluble and it is present in several foods like fish and meats. It is very important because of its anti-oxidant properties. Also, it provides lots of energy needed to run cells in the body.
Coenzyme Q10 protects a woman from aging prematurely and supports healthy blood vessels and hearts. So which women need this supplement?
- Those who are more at risk of heart disease or cancers. If you are already undergoing treatment for any of these then speak to your physician first.
- Strict vegetarians. This is because the chief sources of this nutrient are fish and meat.
Regular dosage should fall between 30 and 100 milligrams daily. If you have to take more then split it into two servings or more.
Should You Take Vitamin or Mineral Supplements?
Now that we have discussed the best supplements for women, it is important to answer this question. The truth is that not all women need to take mineral or vitamin supplements. By eating healthy, you should have access to most of these nutrients, if not all.
However, three sets of women may need to take these supplements to remain healthy. They are:
- Pregnant women or those who are still within child-bearing age. Supplements provide you folic acid if you fall into this category. Folic acid is important to reduce the risks of birth defects.
- Postmenopausal women. Women naturally lose bone density as they cross the menopause line. This is because of the hormonal changes they experience. Thus, it is important to consume the necessary supplements to reduce the risk of osteoporosis.
- There are certain vitamins that the body draws from animal sources. If you are a vegetarian then you need to create a balance by sourcing these nutrients from supplements.
Regardless of your class, it is always important to speak to your physician before you begin taking supplements. This gives you a clear picture of which you should take and how much.
Is it Safe to Take Dietary Supplements?
Not every woman is convinced that it is safe to take supplements even if they are the best supplements for women. Let’s clear the air. Most supplements are safe. It is important to speak to your nurse or doctor to be sure of which to take.
While supplements are safe, some of them render prescription drugs useless. This is because in some cases, they interact with the drugs or break down faster than they should.
Best Supplements For Women – Conclusion
Now you know the best supplements for women. We have shown you who needs them and in what doses. While it is safe to take supplements, you should always seek advice from your physician. This is very important, especially if you are taking treatment for an ailment.