The 10 Best Supplements for Women Health: Ultimate Guide

Do you know there are certain nutrients that our body cannot make and they are called essential nutrients?

Women irrespective of age, height, body types and physical activity level need these essential nutrients for optimal functions of their body.

Though the fact remains unchanged that you get almost all essential nutrients from wholesome foods, like fruits, veggies and healthy fats.

Yet, how much you incorporate in your lifestyle is the question to be asked?

The 10 Best Supplements for Women Health

 

You may be a vegan or vegetarian by diet or recently became a mother, a risk for a particular vitamin and mineral deficiency is at high stake.

Also, low bone density, osteoporosis, folate deficiency and obesity are major issues that plague women in general.

That’s why you should consider best supplements for Women to avoid such deficiencies and chronic illness in the later stage of your life.

Also the choice of best supplements depends on the foods you prefer daily and what your doctor has to recommend.

Best Supplements for Women

Let’s look into the 10 best supplements for Women one by one.

Iron:

What are it Primary Functions?

If anything women in general are deficient of, it’s Iron. You need the most thanks to your monthly cycles as it is involved in production of red blood cells.

Apart from that, iron balances body temperature, wards off infection better by boosting your immunity, for cell proliferation and cognitive function.

Why it is essential?

If you don’t consume enough Iron in your diet, there is greater risk of you being anemic. Anemia is typically caused when your body cannot produce enough red blood cells.

Low rbc count causes fatigue, shortness of breath, fluctuating body temperature and low immune making you prone to flu’s and viral infections.

There is a considerable loss of iron when you menstruate making it even more important for women to take iron supplements and eat iron rich foods.

Best sources of Iron:

There are two type of Iron form that are available in the food form. Heme form comes from animal based foods such as red meat, fish, chicken and turkey and the small intestine absorbs it directly.

The non-heme form comes from plant based foods such as whole grains, cereals, dark green leafy vegetables and nuts and is absorbed less and at a slower rate.

In case you are not getting enough of these iron forms, ferrous sulfate iron supplement which is commonly prescribed by the doctors would suffice.

Ah, make sure to combine Vitamin C rich foods whenever you consume iron rich foods as it further enhances the body’s ability to absorb more iron.

Calcium:

What are it Primary Functions?

Calcium provides your body with strong and healthy bones and teeth. It assist in the contraction and expansion of blood vessels and muscles thereby promoting heart health.

Plays an important role in nervous system communication and prevents hormone disorders in the body.

Why it is essential?

Calcium is one of the most essential nutrients needed to produce and maintain strong bones throughout the women’s life.

It is especially important when you hit your post menopausal time when your estrogens drop drastically causing bone loss and osteoporosis in the long run.

Calcium is your best bet and make sure to consider it one of the best supplements of Women.

Best sources of Calcium:

Though diary foods like milk, cheese and yogurt have good amounts of Calcium in it; look out for non diary foods as well.

Seeds, sardines, salmon, beans, lentils, nuts like almonds, leafy green vegetables, broccoli also have good amounts of Calcium with them.

Magnesium:

What are it Primary Functions?

Magnesium has a ton of important body functions such as proper muscle and nerve functions, steady heart rhythm, healthy immune system, strong bones as it works hand in hand with calcium. It regulates blood sugar levels and maintains normal blood pressure.

It also lessens the chance of major lifestyle disorders like hypertension, heart diseases, crohn’s disease, and diabetics and is majorly involved in energy metabolism and protein synthesis in the body.

Why it is essential?

You will be well aware of the fact that magnesium ion is involved in more than 300 biochemical reactions in our body.

But do you know that persistent vomiting, diarrhea; migraines and gastrointestinal disorders are primarily caused by magnesium deficiency?

Also low levels of Magnesium for a longer period lead your brain blood vessels to shrink and results in the irregular function of serotonin receptors.

Best sources of Magnesium:

The top magnesium rich foods are all dark green vegetables, dark chocolate, nuts, beans, avocados, legumes, flax seeds, pumpkin seeds, chia seeds, whole grains and fatty fish

Vitamin A:

What are it Primary Functions?

Vitamin A is a fat-soluble vitamin and is needed for proper functioning of eyes, skin, immune system, healthy heart, lungs, kidney and reproductive health.

Why it is essential?

The powerful antioxidant in Vitamin A (carotenoids) helps in maintaining healthy vision, neurological function, fights free radicals, reduce inflammation, slows aging process and supports immune to name a few.

Best sources of Vitamin A:

Some of the best sources of active forms of Vitamin A (retinol) are organ meats especially liver, egg yolks and meats.

The other best sources of pro Vitamin A (beta carotene) are carrots, tomatoes, any vegetable with a yellow or orange color like squash, the colorful bell peppers etc.

You can also get Vitamin A as part of a multi vitamin supplement or as a single variant one such as retinyl acetate and retinyl palmitate.

Folate:

What are it Primary Functions?

Folate is involved in the production and maintenance of new cells in the body including red blood cells.

It also plays a vital role in mental and emotional well being by balancing the central nervous system communication channels.

Why it is essential?

Just like iron, Folate is necessary for preventing anemia and Folate supplements are a must during pregnancy.

Because Folate deficiency induces premature labor and causes infant to be born with neutral tube defects.

Studies have shown that women who took folic acid supplements had a 72% reduced risk of their child been born with neutral tube defects.

The RDA recommends 600mg for pregnant women, 500mg for lactation mothers and 400 micrograms daily on an average for adult women.

Best sources of Folate:

Some of the naturally good sources of Folate are legumes like kidney beans, peas and chick peas, green leafy vegetables like kale, spinach, broccoli, and lady’s finger, asparagus, citrus foods, papaya, grapefruit, banana, lentils, Avocado, seeds and nuts.

You would also find synthetic Folate enriched in store bought cereals, bread, pasta and rice.

Biotin:

What are it Primary Functions?

Biotin a water soluble vitamin known as Vitamin B7 and is primarily involved in the energy production by converting certain nutrients into energy.

It also helps to metabolize fats, carbs and proteins.

Also, it is a coenzyme for carboxylase enzymes which is involved in the creation of fatty acids in our body.

Why it is essential?

Though our intestinal bacteria makes biotin, a deficiency of Biotin will give you hair loss, dry skin, brittle nails, chronic fatigue and cognitive problems.

Best sources of Biotin:

Biotin is exclusively found in egg yolk (please don’t discard it the name of bad cholesterol), cauliflower, mushrooms, salmon, cheese, avocado, raspberries and liver.

B Vitamins:

What are it Primary Functions?

B complex vitamins are what your body needs to convert the food you eat into energy.

Apart from that B complex vitamin makes your skin, hair and eyes health and youthful, helps in the proper functioning of the neurological system, contributes to healthy metabolism and muscular health.

Why it is essential?

The deficiency of B complex vitamins in general can lead to an array of symptoms in your body.

It makes you anaemic, lack of apetite, lack of energy, feeling tired mostly, numbness in the arms and legs, abdominal discomfort, digestion issues, infections in the respiratory tract, loss of hair, skin problems like eczema and the list goes on.

Best sources of B Vitamins:

Leafy green vegetables, legumes, cereals, dairy products, fish, poultry, meat, eggs all have excellent sources of the most of the B complex vitamins.

Vitamin C:

What are it Primary Functions?

One of the prime functions of Vitamin C is to help body make collagen for the production of new skin, cartilage, blood vessels, ligaments and tendons.

Since it is a powerful antioxidant, it repairs body tissues, bones and teeth caused by free radicals.

Why it is essential?

It effective healing properties makes it all the more essential for our body. A deficiency of Vitamin C leads to scurvy disease, bleeding gums, decreased ability of the body to fight cold and infections, nose bleeding, skin aging, wrinkles and loss of collagen.

Best sources of Vitamin C:

Almost all fruit and veggies have Vitamin C in them, but the highest are found in bell peppers, citrus foods and broccoli.

Vitamin D:

What are it Primary Functions?

Do you know without Vitamin D, your calcium won’t be absorbed properly by your body?

There are vitamin D receptors in your immune cells, meaning less vitamin D will lower immunity.

Since Vitamin D facilitates Calcium absorption, you get to have stronger bones and it also enhances muscle contraction makes the muscles stronger and healthier.

Why it is essential?

Vitamin D is a fat soluble vitamin and plays a key role in warding off kidney diseases, enhances mood, fights depression, makes you feel satisfied by restoring leptin levels and aids in weight loss.

Also, its anti inflammatory property keeps you heart, lungs and brain infections at bay.

Best sources of Vitamin D:

Sun is of course the best source of Vitamin D and is found in limited foods namely mushrooms, fatty fish, organ meats, cheese, egg yolks and as a supplement in fish oils and cod liver oil.

Omega 3:

What are it Primary Functions?

Omega-3 fatty acids are needed for proper brain development and cognitive function. Hence it is rightly called the ‘brain food’.

It is also essential for the normal development of your baby’s brain and eyes.

The fatty acids protect the body from unhealthy inflammation, prevent blood clots, lower blood pressure and keep the artery walls healthy.

Why it is essential?

Omega 3 is called health inducing fatty acids due to its capacity to reduce inflammation on the body to a great extent.

Regular consumption of Omega 3 greatly reduces chronic diseases like heart problems, arthritis, joint problems, auto immune conditions, asthma, etc.

Best sources of Omega 3:

The main omega3’s are EPA, DHA and ALA. EPA and DHA are found in fatty fishes like Tuna, Salmon, Sardines, etc.  ALA is plant based and is found mainly in nuts and seeds.

Fish oils and Cod Liver oil in the form of gels or liquid is also a great way to boost your Omega 3 intake.

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