What Supplements Are Worth Taking for Women?

Women often miss out on specific vital nutrients in their life, especially during pregnancy, after delivery and after menopause.

While it is truly keeping up with a balanced diet can help with this, supplements can be a good way to fill in the deficiency gap when it is needed.

There are a few vitamins that are essential for women as described below.

Calcium

The average adult’s weight is made up of 2% calcium.

Calcium is extremely important for women throughout their life. It is known as the bone builder. Your heart, muscles and nerves also need calcium to function properly. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.

– Required daily intake of calcium for women is 1200mg/day.

Calcium carbonate and calcium citrate are good forms of calcium supplements.

Osteoporosis is a common issue that affects post-menopausal women making the bones weak and more likely to fracture. This is due to the decrease in estrogen production after menopause when the body is unable to retain calcium from just dietary sources.

Vitamin D

Vitamin D has many potential benefits. It is pivotal to the absorption of calcium and maximizing bone health. Despite its name, vitamin D is not a vitamin, but a hormone or prohormone. The body produces vitamin D from sun exposure.

However, that is not sufficient, especially with the current lifestyle. Therefore, additional supplements are recommended.

Vitamin D helps to promote tissue health, strengthens the immune system, helps to prevent certain types of cancer and reduces the risk of heart disease.

The recommended daily intake of Vitamin D are as follows:

  • Adults age 18–70: 15 mcg (600 IU)
  • Adults over age 70: 20 mcg (800 IU)
  • Pregnant or breastfeeding women: 15 mcg (600 IU)

Vitamin D is important in women, especially during pregnancy and post-menopausal age groups.

In pregnancy, it is proven that women with vitamin D deficiency are at greater risk for preeclampsia and preterm delivery. Some researchers also associate Vitamin D deficiency with gestational diabetes and the risk of allergy.

You can speak to your doctor to measure your vitamin D level through a blood test and you can add on the required deficient amount accordingly if needed.

Folate

Folate is a water-soluble B vitamin. Its name is derived from the foliage, as folate is richest in food sources such as green leafy vegetables.

Anything that is green is rich in folate.

You need folate to look healthy and radiant. Our cells need it to make DNA, and without DNA, cells wouldn’t function properly and it is unable to generate new cells or tissues (skin & hair).

During pregnancy, especially in early pregnancy when women often don’t know they are pregnant, folate is critical in preventing neural tube abnormalities in the foetus, such as spina bifida. It is known as a prenatal supplement. 

How much folate do you need?

  • Healthy, non-pregnant women should look for a supplement providing 400 micrograms daily. 
  • Pregnant women should take a prenatal supplement with 400-800 micrograms of folate.

Vitamin B complex 

Vitamin B complex include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) pyridoxine (B6), cobalamin (B12) and biotin. These are water-soluble essential nutrients found in whole grains, fruits and vegetables.

An active woman can burn more than 2,000 calories a day. Vitamin B`s are essential for producing the energy required to meet the demands of daily life, especially for women who multitask with house chores and work.

Vitamins B6 and B12 reduce the occurrence of cardiovascular disease by helping to keep homocysteine levels low. 

Biotin has long been recognized for its important role in healthy hair. 

*Supplements are essential to prevent health issues in the future. Keeping yourself fit and healthy with a balanced diet and nutrients helps you to have a quality life. 

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