Women have distinctive nutritional needs to be taken into consideration in order to optimize their health. Below is a list of the best supplements for a female based on where she is and what issues she may be facing.
- Multivitamin
- Vitamin D
- Iron
- Vitamin C
- Magnesium
- Omega 3
- Calcium
- Collagen
- Black cohosh
- Evening primrose
Multivitamin
Every female should take a multivitamin. While a well-balanced diet is essential for optimum health, our daily stressors can add additional metabolic requirements to our bodies that cannot be met by diet alone. Chronic disease also impacts our nutrient needs, along with common blood pressure, acid reduction and diabetic medicines, that can also deplete significant vitamins and minerals in the body.
What does vitamins say by the American Medical Association, the world’s leading medical organization? They’re saying they ought to be taken! On June 19, 2002, a research in the American Medical Association Journal suggested: “We suggest that every adult should take one multivitamin every day…” Multivitamin quality offers additional guarantee that the organism gets everything it needs. The body will store what it requires and eliminate the extra nutrients when extra nutrients are present. A multivitamin with iron may be regarded for females who still have periods. Multivitamin without iron is generally taken in females who no longer have menstrual periods.
It is also essential to ensure that your multivitamin has iodine because surveys demonstrate that over 10 percent of females around the world are deficient in this essential nutrient. Women are also at danger in the United States, contrary to common belief. A 2011 Thyroid research showed that nearly 10 percent have moderate to serious iodine deficiency in the U.S. and at least five percent more have a mild deficiency.
Dose recommended: As directed on the label
Vitamin D
Thousands of research over the last century demonstrate health advantages by optimizing the consumption of vitamin D. Those with a greater blood vitamin D have a lower risk for heart attacks, breast cancer, colon cancer, ovarian cancer, various sclerosis and other health problems.
In my medical practice in Southern California, where we have sunny skies more than 300 days a year, four in five of my patients have suffered a deficiency of vitamin D.
This prevalent weakness is because few individuals spend 15 to 20 minutes in the sun every day, enabling their faces, arms and legs to become ultraviolet. Up to 90% of the world’s population is deficient. Those with more melanin that pigment the skin, need up to 30 minutes per day in the sun to create appropriate vitamin D. Those over 65 years also take longer outdoors to produce vitamin D because the elasticity of the skin is lowered.
Lower blood vitamin D concentrations were linked to an enhanced danger under the following circumstances:
- Breast cancer
- Ovarian cancer
- Pancreatic cancer
- Fibromyalgia
- Falls and fractures
- Multiple sclerosis
- Autoimmune conditions
- High blood pressure
- Heart attacks and strokes
Dose recommended: 1000 IU adults per 5,000 IU per day. Children 1,000 IU vitamin D to 2,000 IU. Read more about vitamin D’s health advantages. Take under your doctor’s guidance.
Iron
During the menstrual cycle of a woman, blood, which involves iron, can get lost from 30 ml (one ounce) to 500 mL (around a pint). Unless a female has hemochromatosis or another disease in which excessive iron is absorbed, a doctor often recommends iron supplementation.
Iron deficiency is a prevalent cause of anemia or low blood hemoglobin. If a person does not store enough iron in his or her body, he or she cannot produce red blood cells transporting oxygen all over the body. Anemia can have shortness of breath, chronic tiredness, pale appearance, broken nails and even restless leg syndrome.
Dose recommended: As directed by your doctor or the label.
Vitamin C
Vitamin C, or ascorbic acid, is a vital antioxidant vitamin. According to a 2009 research from the American Journal of Clinical Nutrition, which studied vitamin C deficient in blood tests in over seven per cent of individuals aged six and older. More than half of those surveyed consumed small quantities. In smoking, vitamin C concentrations are smaller.
A few years ago, I diagnosed a 40-year-old woman with scurvy in my exercise. She was a smoker with a bad diet, bleeding gums and simple bruising. Her dentist verified that gum illness had not been present and a vitamin C deficiency was verified by a blood test. After a few weeks of supplementation, her symptoms enhanced.
Vitamin C also plays an important role in the creation of collagen, the principal component of the skin and arteries. Studies indicate that elevated diets of vitamin C-containing foods are good for the core.
Vitamin C can assist those who use an iron supplement for anemia boost the absorption of iron in the small intestine. Topical vitamin C was also proven useful for facial wrinkles.
Dose recommended: 500 mg to 2,000 mg daily vitamin C capsules or vitamin C powder. Apply topical vitamin C for skin protection as directed.
Magnesium
Magnesium is an significant’ cofactor ‘ mineral and enzyme engaged in the human body’s over 350 chemical responses. It is vital that magnesium-rich foods, including green leafy vegetables, are consumed adequately. Diet is often insufficient and a supplement is needed.
Some medicines improve the risk of deficiency of magnesium. These drugs include acid reductors and diuretic pills (e.g. omeprazole, pantoprazole and ranitidin) (e.g., furosemide, triamterene and hydrochlorothiazide).
Common magnesium deficiency side impacts include:
- Menstrual cramps
- Muscle cramps
- Heart palpitations
- Migraine headaches
- Tension headaches
- Anxiety symptoms
- Overactive bladder, which causes frequent urination
- Constipation
Dose recommended: Magnesium supplements in various forms are accessible. Magnesium oxide is the least absorbable and is not generally recommended. It is best to absorb magnesium chelate (magnesium aspartate, magnesium citrate, magnesium malate) into the system. The daily use of magnesium chelate should be 125 mg to 500 mg. Reduce your dose if you create loose stools. A formulation of magnesium oxide may also be taken, but not also absorbed.
Omega-3 fish oils
Essential omega-3 fatty acids are mainly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), respectively. A research published in the Nutrition Journal in 2014 shows that most Americans do not use enough important omega-3 oils. They are available in a number of sources, including fish (amongst the wealthiest are mackerel, cod and salmon), walnuts, seed chia, flax seeds, hemp seeds and natto.
A 2017 research in Future Science found that omega-3 oils can decrease heart disease swelling. In a 2017 research in Atherosclerosis, greater blood omega-3 concentrations were found to decrease heart disease death by 30%.
Drug companies produce and sell pharmaceutical grade fish oil with 50 percent reduced concentrations of triglyceride. However, non-pharmaceutical fish oil capsules seem to offer a fraction of the price of the same advantage.
Dose recommended: Omega 3 fish oil 1,000 to 4,000 mg daily. Dose suggested:
Calcium
Calcium is a popular mineral that many females use in order to maintain their bones. It is actually one of many natural osteoporosis approaches. There are numerous dietary modifications and lifestyle adjustments an individual can make to assist keep the bone health: the more proactive the individual is to ensure adequate nutrition and remain active, the safer the bones. A fruit and vegetable wealthy diet offers a good deal of calcium. Collard greens are high in the mineral and broccoli are high. Experts used to advise up to 1,200 mg of calcium are traditionally taken every day. However, some trials have shown that elevated doses can boost the risk of heart attack and stones. Dr Walter Willet, University of Harvard, agrees that 1.200 mg may be too high and thus advises a dose nearer to 500 mg. Vitamin D should also be used to improve calcium intake.
Dose recommended: 300 to 600 mg daily.
Collagen Supplementation
Muscles, bones, skin and tendons are mainly comprised of collagen, the most abundant protein in the human body. Collagen comprises 30-35% of the entire human body protein. Collagen protein is also referred to as a connective tissue and is accountable for stability and flexibility of our skin. The protein also offers our skin with elasticity and studies have demonstrated that collagen supplementation has many advantages, including:
- Aids nails and hair development.
- It gives anti-aging advantages.
- Protects from wrinkles of skin.
- Cellulite protection.
- Promotes bone health and osteoporosis prevention.
- Assistance in the manufacturing of arthritis and cartilage.
- Encourages cardiac health.
- Promoted good health.
Different oral collagen supplement formulations are accessible online. Some of them are bovine (cow) while others are marine (fish).
Dose recommended: 3,000 to 5,000 mg collagen and collagen powder per day. Consider taking 1000 to 2,000 mg of vitamin C per day to optimize the strength and manufacturing of collagen.
Black Cohosh
More than two centuries ago, the Native Americans found and used Black cohosh. Black cohosh is a tall flowering plant that grows in wealthy, shaded woods from the buttercup family. It has been shown to relieve painful menstrual cramps and menopausal symptoms, triterpenic glycosides, the active ingredient in black cohosh.
Black Cohosh is still used in the United States and is commonly used in Europe for the same purposes. There are several chemicals that can influence distinct sections of the body in the Black Cohosh root. It can assist the immune system combat infections, reduce inflammation and even optimize the nervous system.
It is used in contemporary medicine to combat premenstrual and menopausal symptoms, and some trials showed the advantages of other chronic illnesses.
- Possible benefits
- Reduce warm flakes
- Increase in sleep
- Manage polycystic ovarian syndrome
- Keep bones strong
- Anxiety managemen
In a study from the University of Maryland Medical Centre, numerous studies have been performed which have confirmed the efficacy of the symptoms of black cohosh to relieve menopause. This report also showed that black cohosh enhanced hot flashes and night sweats more effectively than drug Fluoxetine (Prozac) in a research of 120 females.
A Chemistry and Biology 2007 research has shown that black cohosh has some advantage in bone loss prevention. A 2007 Menopause research found that black cohosh helped alleviate the symptoms of anxiety and depression.
Dose recommended: As suggested on the label.
Evening Primrose Oil
Evening Primrose oil (Oenothera Biennis) in the evening is a wealthy source of essential fatty acid omega-6. It is used to decrease swelling, triglycerides and cyclic breast pain and to improve dryness of the skin.
A research in 2017 found that oral supplementation could help reduce breast tenderness during menstrual cycles of certain women. Similar results were found in a 2010 research in Alternative Medicine
Review during the night when primrose oil was taken with vitamin E.
A research in Endocrine Research in 2017 showed that evening primrose oil could decrease triglycerides and enhance the cholesterol profile when taken with vitamin D. Those taking Coumadin medication should consult their physician before taking primrose oil in the morning.
There is also anecdotal evidence that topical night primrose oil can help to alleviate the symptoms of eczema.
Dose recommended: As labeled