Approximately 50% of women are on a diet at any point in time. Unfortunately, cutting the wrong foods from your diet can leave you without the vitamins and minerals you need.
Learning how to develop your own supplement plan can help improve your overall health. Otherwise, you might experience fatigue, mood swings, or other symptoms of a vitamin deficiency.
Here’s everything you need to choose the right women’s supplements. With these tips, you can improve your health to live happier, healthier, and stronger than ever.
Keep reading to learn more about how to supplement your lifestyle with this helpful guide!
Why Nutritional Balance Matters
First, it helps to understand why it’s essential to take women’s supplements. The right combination of vitamins, minerals, and nutrients is important to your health. Proper supplementation can help you improve your energy levels and mood. When your entire body is balanced, you can live your best life!
Choosing the right women’s supplements for your body can:
- Help lower your stress levels
- Reduce menopause pain
- Ease PMS symptoms
- Improve your energy levels
- Boost your mood
- Help you experience a happy pregnancy
The foods you eat can help you get many of the vitamins and minerals you need. If you’re not eating a balanced diet, however, you’ll need to supplement your diet. Otherwise, you might lose your hair, gain weight, experience skin problems, or develop other health issues.
Natural Women’s Supplements
Before choosing between women’s supplements, you might want to schedule an appointment with your doctor. They can complete a blood test to help you determine which supplements will suit your body’s needs.
About 31% of the US population is at risk of at least one vitamin deficiency. Women are at higher risk for vitamin deficiencies than men. In fact, a deficiency risk is most common for women between the ages of 19 and 50 years (41%).
Blood work can indicate which vitamins and minerals your body is lacking.
Taking the wrong combination of vitamins and minerals, on the other hand, could have a negative impact on your health. For example, you shouldn’t mix fish oils with medications that can lower your blood pressure or increase your risk of bleeding.
You also shouldn’t take calcium with prescription osteoporosis or blood pressure drugs. If you need a vitamin D supplement, avoid taking it with diuretic medication, which could cause kidney problems. Zinc, on the other hand, can interact with antibiotics.
Make sure to speak with your doctor about the prescription medications you’re taking. Your doctor can help you determine which vitamins might have an adverse effect on your medications. Here’s a list of other interactions to avoid.
Once you determine your vitamin deficiencies, you can decide which women’s supplements you need to improve your overall health. Here are a few examples to get you started.
Calcium can help your bones and teeth remain strong and healthy. It also plays a part in regulating your heart’s rhythm and improving your nervous system.
If your body doesn’t receive the Recommended Dietary Allowance (RDA) of 1,000 mg, you could develop a calcium deficiency. Women above the age of 50 need about 1,200 mg of calcium each day.
Calcium deficiency can make it difficult for you to fall asleep. You might also experience mood issues or develop weakened bones.
Weak bones could increase your risk of osteoporosis.
In fact, women are at a higher risk of osteoporosis than men. You can take a combination of vitamin D, magnesium, and calcium to keep your bones strong.
If you don’t receive enough calcium from your diet, your body will take the calcium it needs from your bones, resulting in osteoporosis.
Choline is a water-soluble compound that can impact your:
- Muscle movement
- Brain development
- Liver function
- Nervous system
Choline also plays a part in your cell structure and messaging. Without choline, your body might struggle to transport fat and remove cholesterol from your liver. Fat and cholesterol buildup might occur if you’re deficient in choline.
You could experience liver damage as a result.
Including choline in your diet and women’s supplement routine can help you achieve optimal health.
The RDA for choline is 400 mg each day for women 18 and up. If you’re pregnant, you’ll need 450 mg a day. Women who are lactating, on the other hand, need 550 mg a day.
Women who are pregnant or postmenopausal are more at risk of choline deficiency.
Your body uses iron to create hemoglobin, which carries oxygen to your blood. Iron is essential for nail, skin, and hair health.
Iron anemia can cause you to become irritable or depressed. A deficiency can also cause you to feel tired or weak. Some people become out of breath when they lack the women’s supplements they need, too.
Women need about 18 mg of iron a day. If you’re over the age of 50, you’ll need about 8 mg each day.
Iron is found in foods like red meat, poultry, and leafy green vegetables. If you’re vegan or vegetarian, make sure you’re getting enough iron in your diet to avoid anemia.
If your hair still looks brittle or weak, consider taking women’s hair supplements. A multivitamin can support your body, skin, and hair health.
Folate is also known as vitamin B9. It’s an important vitamin for pregnancy and can help reduce neurological birth defects as a child develops.
Folate is also responsible for lowering the risk of heart disease and certain types of cancer. If you’re deficient, however, you might become more prone to:
- Mood swings
- Gray hairs
- Mouth sores
- Tongue swelling
- Growth problems
Folate is responsible for making and repairing DNA. It also helps the body produce red blood cells. If you develop anemia, however, your tissue might not receive the oxygen it needs.
Certain diseases can cause a folate deficiency, including certain types of cancer, Crohn’s disease, and celiac disease.
Women need about 400 mcg Dietary Folate Equivalents. If you’re pregnant, however, you’ll need 600 mcg. Women who are lactating will need 500 mcg a day.
Vitamin A is a group of fat-soluble compounds, including retinol, retinyl esters, and retinal. Your body needs to convert both preformed vitamin A and provitamin A before use.
Vitamin A is responsible for improving your vision. It also plays a part in your immune system, cell growth, and fetal development.
This vitamin maintains surface tissue throughout your body, too, include:
- Inner ear
Maintaining your immune system’s functionality is important to your overall health. Otherwise, your body might fail to fight off invaders and diseases.
Vitamin A helps T-cells grow and distribute throughout your body. These white cells protect you from infections.
Vitamin A is also an important vitamin for women’s health. This vitamin is important for reproduction, including:
- Egg development
- Placental growth
- Fetal growth
- Fetal tissue development
Women who have a difficult time conceiving are sometimes vitamin A deficient.
The RDA for this vitamin is 700 mcg per day.
There are multiple B vitamins that can impact your overall health, including:
- B1, which gives your body energy
- B2, an antioxidant
- B3, which can boost your metabolism
- B5, which plays a part in cholesterol production
- B6, which helps with red blood cell production
- B7, which metabolizes fat and carbs
- B9, which helps with cell growth, red, and white blood cell formation
- B12, which plays a part in neurological function
You can take a B-complex supplement to get all of these vitamins in one supplement.
Many women take vitamin C to improve their skin health. This vitamin fights free radicals that might otherwise impact your skin and immune system.
If you’re not getting enough vitamin C in your diet, you could experience:
- Heart palpitations
Vitamin C can reduce your risk of heart disease and help manage your blood pressure. You also need vitamin C to help your body absorb iron.
The RDA for vitamin C is 75 mg. Pregnant women need 85 mg, while women who are lactating need 120 mg.
As you make a list of the women’s supplements you need, don’t forget to research vitamin D. Usually, your body produces vitamin D from sun exposure. If you don’t soak up the sun’s rays, however, you might not get the vitamin D you need.
Vitamin D can help regulate your mood and reduce depression symptoms. It’s also ideal if you’re at risk of multiple sclerosis or heart disease.
If you’re vitamin D deficient, however, you might experience muscle pain, fatigue, or develop stress fractures.
Women need about 15 mcg of vitamin D each day.
Vitamin E can help protect your body from free radicals. It can also support your body’s immune system. This antioxidant can slow the aging process for your cells.
It’s important to avoid overdosing on vitamin E, however. Otherwise, you might experience a hemorrhagic stroke.
Vitamin K keeps your bones and heart-healthy. If you’re deficient, however, you might develop heart disease. Your bone might become weak as well.
The RDA for vitamin K is 90 mcg for women.
These women’s supplements can help improve your overall health. Don’t forget to consult a doctor. They can help you determine which vitamins and minerals you need. Live happy and healthy with these supplements today!
Looking for more ways to improve your health? Explore the Health + Fitness section of the blog today!