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Top Women's Health Supplements to Support Your Wellbeing
- The Vitallist
- 12 minutes ago
- 5 min read
When it comes to health and wellness, women are often left out of the picture. Women's health is still understudied and underfunded. As is the case for everyone, we have unique nutritional needs that change throughout different life stages. However, research is now finding that these needs can differ between men and women, and certain supplements can have different impacts by gender.
With busy schedules and overwhelming choices, it can be difficult to determine which health supplements are genuinely beneficial- especially as a woman. This blog post explores supplements in the lense of the female experience, and provides insight into their benefits, so you can make informed choices and take charge of your well-being.
Health Supplements for Women
As you are likely well aware, women experience various hormonal changes throughout their lives, especially during pregnancy, menstruation, and menopause. This often leads to increased or changing nutritional demands. Supplements can play a significant role in filling the gaps where diet may fall short.
One popular category is multivitamins designed specifically for women. These typically contain iron, calcium, vitamin D, and B vitamins. A study published in the Journal of Nutrition found that women taking a multivitamin were less likely to experience nutrient deficiencies. This is crucial for energy, bone health, and overall wellness.
This can also be beneficial for any woman taking oral contraceptives. Drug-induced nutrient depletion can change the levels of many core vitamins in the body, and is something to consider with long-term use of these products. Birth control is a personal decision, though it often comes with side effects. These changes can happen for a variety of reasons (so talk to your doctor- this is not medical advice), but a targeted multivitamin can sometimes help prevent these deficiencies and associated side effects.
Essential Vitamins for Women
Certain vitamins are particularly important for women's health. Let's delve deeper into some key vitamins essential for women:
Folic Acid
Crucial for women of childbearing age, folic acid helps prevent neural tube defects in developing babies. It's recommended that women take 400-800 mcg of folic acid daily.
Vitamin D
This vitamin is vital for calcium absorption and bone health. Women are at higher risk for osteoporosis, especially after menopause. The recommended daily intake of vitamin D is 600-800 IU, depending on age.
Vitamin B12
Important for energy production and neurological function, B12 is particularly important for women over 50, who may have difficulty absorbing it from food.
Herbal Supplements for Women's Health
Herbal supplements have gained popularity as natural remedies for various health conditions. Here are a few noteworthy ones:
Black Cohosh: Primarily used for alleviating menopausal symptoms like hot flashes, black cohosh may help balance hormones.
Ginseng: This adaptogen can help manage stress and boost energy levels, making it a great option for busy women.
Chaste Tree (Vitex): It may help regulate menstrual cycles and potentially alleviate or reduce PMS symptoms.
Always consult with a healthcare provider before starting herbal supplements, as they can interact with medications.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for heart health and cognitive function. Women may need these fatty acids more than men due to their protective benefits against conditions like heart disease. Omega-3s can be found in fatty fish, flaxseeds, and walnuts, but many women also choose to supplement.
According to the American Heart Association, consuming omega-3s can lower triglycerides, reduce the risk of arrhythmias, and slow the buildup of plaque in arteries. If you decide to supplement, aim for 250-500 mg of combined EPA and DHA daily.
Probiotics
Probiotics are beneficial bacteria that support gut health, which is pivotal for overall wellness. According to the World Health Organization, they can help with digestion and bolster the immune system.
Moreover, emerging research indicates that probiotics may also support mental health. A study from the University College Cork found a link between gut health and mood, highlighting that women can greatly benefit from maintaining a healthy gut microbiome. Look for a probiotic with at least 10 billion CFUs (colony-forming units) and strains like Lactobacillus and Bifidobacterium for the best results.
Minerals Vital for Women's Health
In addition to vitamins, minerals play a critical role in women's health. Here are a few key ones:
Iron
Women often require more iron than men due to blood loss during menstruation. Recommended daily intake ranges from 18 mg (ages 19-50) to 8 mg after menopause. Iron supplements can prevent anemia and boost energy.
Calcium
Vital for bone health and density, women need approximately 1,000 mg of calcium daily. Postmenopausal women should increase their intake to 1,200 mg.
Magnesium
This mineral is essential for over 300 biochemical reactions in the body. It's particularly beneficial for menstrual cramps and may help with mood stabilization.
Incorporate foods rich in these minerals, but consider supplements if dietary intake is insufficient.
Making Informed Choices
When considering health supplements, it's important to select high-quality products. Here are some tips:
Research Brands: Look for brands that conduct third-party testing to verify their supplement quality.
Read Labels: Pay attention to the ingredient list and avoid unnecessary fillers or additives.
Consult a Professional: Speak to a healthcare provider or a registered dietitian about your specific health needs. They can guide your supplement choices based on individual requirements.
Tracking Your Progress
Once you start incorporating supplements, track your progress. This can include monitoring energy levels, mood, and overall health. Keeping a health journal can provide insight into how well the supplements are working for you. Plus, it serves as a valuable discussion tool during medical check-ins.
Your Path to Optimal Wellness
Taking care of your health is an ongoing journey that requires commitment, education, and the right tools. Incorporating the right health supplements can greatly enhance your journey to better wellbeing. Remember to focus on a balanced diet, exercise regularly, and prioritize mental health to create a holistic approach to wellness.
Explore various options and consider the specific advantages each supplement offers. You may also check out more details about women's health supplements to find what aligns with your personal health goals.
Empower yourself with knowledge, and take proactive steps towards your wellbeing today!
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined information is the best choice for you. Consult a healthcare provider before adjusting your daily routine.
Affiliate Disclaimer: As an Affiliate Site we earn a commission from select purchases and links as purchased through this site.
Sources
O'Connor, Lauren E., et al. "Multivitamin/Multimineral Supplement Use Is Associated with Lower Prevalence of Inadequate Nutrient Intakes in U.S. Adults: 2017–2018 NHANES." The Journal of Nutrition, vol. 152, no. 8, Aug. 2022, pp. 1928–37. The Journal of Nutrition, jn.nutrition.org/article/S0022-3166(22)08661-8/fulltext.
"Omega-3 Fatty Acids and Cardiovascular Disease." Arteriosclerosis, Thrombosis, and Vascular Biology, American Heart Association Journals, 2005, www.ahajournals.org/doi/10.1161/01.ATV.0000057393.97337.ae.
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