Women’s health is a critical topic that often takes a backseat to other priorities in life. Whether it’s work, family, or other obligations, taking care of oneself can take the backseat. But neglecting our health can have serious short-term and long-term consequences. That’s why it’s essential to prioritize our well-being, and one way to do that is by ensuring that our bodies receive all the necessary nutrients.
While a balanced diet is crucial, many women struggle to get the necessary nutrients. That’s where supplements can help. This article will discuss essential supplements for women’s health at every age. Studies show that most American adults consume dietary supplements, with women leading the way. Let’s explore some of the best supplements that women can take to optimize their health.
What factors to consider when purchasing supplements
With so many supplements claiming to be the magic pill for optimal health, deciding which is right for you can be challenging. When browsing for supplements, there are a few key points to consider:
- Quality – Ensure you opt for supplements that a reputable brand has tested.
- Ingredients – Search for supplements that consist of high-quality, bioavailable ingredients. Bioavailable ingredients are free of fillers, allergens, and unnecessary ingredients.
- Dosage – Follow the recommended dosage advised by your doctor or mentioned on the label. Too much intake can be dangerous to health.
- Interactions and contraindications – Be aware of any potential interactions or contraindications with medication or health conditions you may have.
All these pointers can help ensure you put safe supplements in your body.
Four Essential Supplements for Women
Calcium
Calcium is more than a prerequisite mineral for women; it is the building block for strong bones and teeth, forming the foundation for overall skeletal health. While dairy products are commonly associated with calcium, other sources include leafy greens, plant-based milk, etc.
Why is calcium supplement essential?
Approximately 99% of calcium is deposited in our bones and teeth. It is crucial in preventing osteoporosis and fractures, significantly impacting aging women. Without preventive measures, about 1 in 3 women over 50 will encounter an osteoporosis-related fracture in their lifetime.
Recommended for:
Women of all ages, especially postmenopausal women, may experience accelerated bone loss, as well as those who are lactose intolerant, follow a vegetarian diet, or have certain medical conditions that hinder calcium absorption.
How to take calcium:
When selecting a calcium supplement, look for calcium carbonate or calcium citrate, as these are the most readily absorbed forms. The National Institutes of Health recommends around 1000-1300 mg daily calcium.
Omega 3
Omega-3 fatty acids, EPA and DHA, are integral nutrients for women’s health. These beneficial fats are profuse in fatty fish like sardines, salmon, mackerel, flaxseeds, and walnuts.
Why are Omega-3 Fatty Acids Beneficial?
- Heart function: Omega-3 fatty acids have been extensively studied for their cardiovascular benefits. They help lower triglyceride levels, blood pressure, heart disease and stroke risk.
- Brain function: DHA, a key component of omega-3 fatty acids, has a high concentration in the brain and is known to promote cognitive function. Omega-3 fatty acids are associated with improved cognitive function, memory, and mood.
- Reduced inflammation: Omega-3 fatty acids possess anti-inflammatory properties that can alleviate symptoms of rheumatoid arthritis and inflammatory bowel disease. They help balance the body’s inflammatory response and promote overall health.
Recommended for:
- Those with a family record of heart disease or cardiovascular health concerns.
- Women who experience chronic inflammation or inflammatory disorders.
- Pregnant and nursing mothers to support fetal brain development.
How to take Omega 3:
To enhance the body’s absorption of supplements, it is recommended to take them with food. Although there is no official suggested daily allowance for EPA and DHA, most health organizations agree that 250–500 mg of combined EPA and DHA is sufficient for adults to maintain good health.
Vitamin D
Vitamin D is normally referred to as the “sunshine vitamin.” It is a fat-soluble vitamin synthesized on the skin’s surface in response to sunlight exposure. However, factors such as location, season, and lifestyle choices may influence the body’s natural synthesis of vitamin D.
Why is Vitamin D essential?
Vitamin D and calcium function together to promote bone health. It aids in the uptake of calcium in the gastrointestinal tract, which is crucial for bone growth and remodeling. Additionally, adequate vitamin D levels have been linked with a healthy immune system, helping fight infections and lowering the risk of autoimmune diseases. Vitamin D also produces serotonin, a neurotransmitter that helps regulate mood.
Recommended for:
- Older women: As the skin ages, its ability to produce vitamin D from sunlight decreases.
- Women with limited sun exposure.
- Pregnant, nursing, or menopausal women.
- Patients with conditions that hinder the absorption of lipids.
How to consume vitamin D:
Grown-ups between the ages of 19 and 70 should consume at least 600 international units of vitamin D per day, per the National Institutes of Health. If you are at least 71 years old, increase your daily intake to 800 IU. A daily vitamin D intake of 600 IU is recommended for lactating and pregnant women. Consult the doctor to determine the correct dosage based on your needs and preexisting conditions.
Iron
Iron is a key mineral for our body’s overall functioning. It transfers oxygen throughout the body and is necessary for energy production. According to the WHO, iron deficiency is a common problem, affecting approximately 30% of the global population.
Recommended for:
- Women with excessive menstrual bleeding.
- Pregnant women to support fetal development and prevent maternal anemia.
- Here’s how to take iron medications:
How to consume iron:
It’s important to note that calcium supplements can interfere with iron absorption. Therefore, if you’re taking both iron and calcium supplements, or other medications such as levodopa for Parkinson’s disease, levothyroxine for hypothyroidism, or proton pump inhibitors, it is advisable to consult with a doctor.
Conclusion
In conclusion, although nutritional supplements can help conceal nutritional gaps, they are not a substitute for a balanced, nutrient-rich diet. Strive to consume plenty of foods from all food groups to ensure you receive all the nutrients your body requires.
That being said, this supplement list is a good place to start to take better care of your health as a woman.
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