Best nutritional supplements for women, according to nutritionists
Life can get hectic and sometimes we just don’t have enough time in our week to get all of the nutrients we need. In other cases, we may be picky eaters or have food restrictions that prevent us from getting all of the recommended vitamins and nutrients that are naturally found in certain foods.
For those restricted by diet or time, we’ve spoken to registered dietitians Amanda Seville, RDN, and Lauren Hoover, RDto find some of the best nutritional supplements for women. And if you want more tips on which supplements to take this summer, check out the best daily supplements, according to a nutritionist.
Omega-3 DHA (docosahexaenoic acid) is a fatty acid that can be obtained from certain types of oily fish. According to Seville, omega-3 DHA is “very important for heart and brain health”. There is also a lot of research to support this, especially when it comes to cardiovascular disease prevention as well Delay in symptoms of Alzheimer’s disease.
According to the Cleveland Clinic, Omega-3 DHA not only helps reduce your risk of cardiovascular disease, but it also lowers your risk of death if you’ve been diagnosed with this type of disease. Pregnant women also consider taking omega-3 DHA supplements known for improving the health of the fetus.
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For women, getting adequate protein intake throughout the day is critical to overall health. “Women often do not consume the optimal protein for their needs,” says Hoover, “and for some it is difficult to get optimal protein intake from food sources alone thinning hair, Loss of Muscle mass, and a weakened immune system.
Hoover recommends taking protein supplements if you think you may not be getting enough from your diet. “Including protein supplements in the form of ready-to-drink shakes or powders can be a convenient way to add extra protein to your diet,” says Hoover.
CONTINUE READING: 10 best protein powders for women, according to nutritionists
If you haven’t even considered taking folate supplements, you may want to give it a try. “Folate is a B vitamin that is often recommended for prenatal supplements,” says Sevilla, “and having enough folic acid is important for proper development of the nervous system in babies and the development of the neural tube.”
Not only that, but The National Health Institutes says folic acid is vital for women of childbearing age, even if they are not pregnant. This supplement can help reduce inflammation, lower your risk of cardiovascular disease and stroke, delay symptoms of Alzheimer’s, and even fight depression.
Magnesium is found in oats, whole grains, and many different types of nuts and seeds. If you don’t eat foods rich in magnesium often, it may be a good idea to take a dietary supplement. According to Seville, magnesium helps our body with muscle contractions. “Magnesium is recommended not only for athletes, but also for women before menopause because it can help with cramps,” says Sevilla.
Research has also shown that magnesium can support our mental health in addition to physical health. A 2013 studies in Pharmacological reports showed that magnesium can help patients diagnosed with depression, usually along with a prescribed antidepressant.
Calcium is an important part of our diet, especially in old age. “I recommend [calcium] Dietary supplements for older women to prevent age-related bone loss, “says Hoover. Calcium not only helps maintain our bone health, but also helps maintain it healthy nerves and muscles.
According to the Mayo Clinic, Women between the ages of 19 and 50 are advised to consume at least 1,000 milligrams of calcium per day, with 1,200 milligrams for women over 50. For women who are lactose intolerant, vegan, or simply don’t like dairy products, that much calcium in one Getting Tagged can be a challenge. If this is the case for you, take a look at various calcium supplements.
Related: The 20 Best Non-Dairy High Calcium Foods
Speaking of bone health, vitamin D is another important supplement for the ladies. “Women are at higher risk of fractures, especially after menopause, because estrogen is an important part of bone health,” says Sevilla, “and supplementing with vitamin D can help strengthen our bones.”
Research is still being done to find out more of the benefits of taking vitamin D, but studies have shown that it helps with too Immune function, preventing some cancers and maintaining a healthy pregnancy. Not only that, vitamin D can be helpful for too Women who may be depressed, especially seasonal depression in months with very little sunlight.
Related: Surprising Side Effects of Not Taking Vitamin D Supplements, Diets Advisor Says
There aren’t many reasons to overlook a trusted multivitamin, especially for women. “Look for multivitamins that contain vitamin C, calcium, iron, magnesium and potassium,” says Hoover, “and also look for essential micronutrients such as thiamine, riboflavin, niacin, B6, B12, folic acid, selenium, beta-carotene, Vitamins E, K and D.
Harvard Health recommends speaking with your doctor before taking any multivitamin to determine which supplement combinations are best for you. There are certain vitamins that you may personally need more than others, especially depending on the stage of your life. For example, women before and after menopause may need different things. “If you’re premenopausal, look for a multivitamin that contains higher amounts of iron,” says Hoover.
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