If you were under the impression that supplements are only important for men, trying to bulk up and add more muscle mass to their frame, you are in for a surprise. Walk in to any health store and you’d be greeted by bottles after shiny bottles of ‘Health Supplements for Women’. Do women really need a different set of supplements than men?
Packed in attractive bottles that promise to offer ‘better health’, the range in supplements designed for women is quite extensive today. Women, especially those who lead a highly active lifestyle that includes household chores, children’s activities, a full time career, a well balanced workout and a highly engrossing social life, need a little something ‘Extra’ that their daily diet cannot provide. When you hear of ‘supplements for women’, most women would imagine a good multi-vitamin should suffice and offer the extra nutrients that the body cannot attain via a balanced meal. But the truth is that there are many other important supplements that an active woman can include in her diet for better all-round health.
#1 Calcium –
Because women are more prone to osteoporosis and many women cut out high fat dairy products from their diet in order to keep their weight in check, Calcium supplements are very important. Several researches conducted over the world prove that calcium can actually aid in weight loss, apart from keeping your bones stronger and healthier. Aim for 1000mg of calcium every day, taken in the form of 2 tablets of 500mg each.
#2 Iron –
Women who have heavy menstrual flow often develop an iron deficiency, and even a balanced diet cannot make up for that excess loss. A healthy woman should opt for 15mg of Iron through supplements per day; and 30mg a day when pregnant. This is especially important for women who do not eat red meat and iron rich green vegetables every day. Iron supplements will increase energy levels so that you burn more calories with just a moderate workout, while also keep haemoglobin levels stable.
#3 Fish Oil –
Omega 3 Fish Oil is crucial for any woman; not only will it guarantee overall better health but will also keep premature signs of aging at bay. Premature signs of aging are common in the modern woman – excessive stress, exposure to sun and atmospheric pollution are only some of the reasons. This supplement will improve your skin and hair texture, while it also mobilizes fat deposits in the body for more effective weight loss. A healthy woman needs 2 – 3 grams of Omega 3 Fish oils every day to support healthy brain function and also decrease sugar fluctuations.
#4 Zinc –
For those struggling with PMS and mood swings, Zinc can work a charm. It also fights off infections and allergies and improves the emotional and physical health. Aim to take no less than 15mg per day, and also try some zinc rich food for a better result.
#5 Folic Acid –
While most women start Folic acid supplements when they plan to have a baby, the truth is that all women of child-bearing age can greatly benefit from this supplement. It reduces risk of birth defects in any baby you might carry, prevents hypertension caused by increased blood pressure and also enhances the cell regenerate of the body, in particular Red Blood Cells that fight diseases and is also associated with prevention of cancer. You should take 400mg of Folic Acid every day, after meals.
Remember always that supplements alone cannot promote better health. For maximizing the effects of the supplements you take, you must also follow a consistent fitness routine and adopt healthy eating habits.
- Multi Vitamins for Women: Optimal Dietary Supplementation for You (healthsupplements4life.wordpress.com)
- Multivitamins: Should You Take One? (everydayhealth.com)