Best supplements for women
These are the supplements you will be grateful that you started to take.
Life can be busy and sometimes we just do not have enough time in our week to getAll the nutrients we need. Or in other cases we can be difficult eaters or haveFood limits This prevents us from getting all naturally recommended vitamins and nutrients in some foods.
For those who are restricted by diet or in time, we went from the front and talked to the registered dietitiansAmanda Sevilla, RDN, andLauren hoover, rd, to find some of the best supplements for women to take. And if you want more advice on supplements to take this summer, check out theThe best supplements to take every day, according to a dietician.
Omega-3 dha
Omega 3 DHA (Docosahexaenoic Acid) is a fatty acid that you can get some types of fatty fish. According to Seville, Omega-3 DHA is "very important for cardiac health, as well as brain health". There is a lot of research out there who also supports it, especially when it comes to preventing cardiovascular diseases andDelay the symptoms of Alzheimer's disease.
According to the Clinic of Cleveland, Omega-3 DHA helps not only reduce the risk of cardiovascular disease, but also to reduce your death risk if you have already been diagnosed with this type of disease. For pregnant women, taking supplements from Omega-3 DHA has also beenknown to improve fetal health.
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Protein
For women, getting enough protein throughout the day is crucial for overall health. "Women often do not consumeoptimal proteins For their needs, "says Hoover" and for some, it's hard to get a purely optimal protein consumption from food sources. If we do not receive enough protein in our daily diet, we can have negative effects such asthinning, loss ofmuscular massand oneWeakened immune system.
Hoover recommends taking protein supplements if you think you may not get enough through your food. "The incorporation of protein supplements, in the form of shakes or ready-to-drink powders, can be a convenient way to obtain an additional protein in the plan," says Hoover.
READ MORE:10 best protein powders for women, according to dietitians
Folate
If you have not sought to take folate supplements, you may want to try. "Folate is a vitamin B that is often recommended for prenatal supplements," said Seville "and the adequacy of folate is important for the development of the appropriate nervous system for the development of babies and neural tube."
Not just that butNational health institutes says that folate is crucial for women of childbearing age, even if they are not pregnant. This supplement can help reduce inflammation, reduce the risk of cardiovascular disease and stroke, help delay the symptoms of Alzheimer's disease and even fighting depression.
Magnesium
Magnesium can be found in oats, whole grains and many types of nuts and seeds. If you do not consume oftenFoods rich in magnesiumThis could be a good idea to try to take a supplement. According to Sevilla, the magnesium helps our bodies with muscle contractions. "Magnesium is not only recommended for athletes, but also for pre-menopausal women because it can help cramps," Seville.
Research has also shown that with physical health, magnesium can also help our mental health. A2013 study inPHARMACOLOGICAL REPORTS I revealed that magnesium can help patients diagnose depression, usually next to a prescribed antidepressant.
Calcium
Calcium is an important part of our regimes, especially as we get older. "I recommend [calcium] supplements for older women to help prevent age-related bone loss," says Hoover. Calcium not only helps maintain our bone health, but it also helps us to keepNerves and healthy muscles.
According toMAYO ClinicWomen aged 19 to 50 are encouraged to obtain at least 1,000 milligrams of calcium a day, with 1,200 milligrams for women over 50. For women who are intolerant to lactose, vegan or just not like dairy products, get that a lot of calcium in a day can be a challenge. If you are you, try to take a look at different calcium supplements.
Related:The 20 best calcium-rich foods that are not dairy
Vitamin D
Speaking of bone health, vitamin D is another important supplement for ladies. "Women are more numerous for bone fractures, especially post-menopause because estrogen is an essential part of bone health," says Seville "and complement vitamin D can help strengthen our bones."
Research is still underway to learn more about taking vitamin D, but studies have already proven that it also contributes toimmune function, the prevention of certain cancers and maintaining a healthy pregnancy. Not only that, but vitamin D can be useful forWomen who can undergo depression, especially seasonal depression for months with very little sun.
Related:Surprising side effects of not taking vitamin D supplements, said dietitian
Multivitamin
There are not many reasons to neglect reliable multivitamin, especially for women. "Look for multivitamins including vitamin C, calcium, iron, magnesium and potassium," says Hoover "and also look for essential micronutrients, such as thiamine, riboflavin, niacin, B6, B12, folate, selenium, beta-carotene, vitamin E, K and D.
Harvard Health Recommends talking to your doctor before taking a multivitamin to determine which additional combinations could suit you. There are some vitamins that you could personally need more than others, especially depending on the phase of life. For example, women before and after menopause needs different things. "If you are premenopausé, look for a multivitamin containing higher quantities of iron," says Hoover.
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