Good Lifestyle

In modern life, one thing is clear: we could all use more support. And we do not want to say only about your girlfriends.

On aMeta-analysis of studies carried out by the State University of OregonThe three-quarters of Americans did not eat the amount of daily recommended fruit, and 80% do not have enough vegetables. This means that we do not receive enough essential vitamins of our food.

In addition to adding healthier foods to your list of purchases, nutritionalsupplements can help fill the gaps. We asked the experts that each woman should add to her daily routine.Read more information and to ensure your health and health of others, do not miss theseSure sign that you have "Long" Covid and may even know.

Everyone should take a high quality daily multivitamin, saysJoanna Foley, Rd, a dietitian inscribed in San Diego, California. "It should contain a variety of B vitamins, calcium, vitamin K, D and E, as well as magnesium, zinc and folate. The iron should also be present for women specifically."

RX: When buying vitamin or supplement, buy from a source that sells medical quality products to make sure they are pure, safe and contain no charge.Patel YERAL, MD, a certified doctor of the Newport Beach Anti-Age and Family Regenerative Medicine Council, California. She loves brand-brand conceptions, metagenia, integrative therapeutics and thorne.

Almost everyone is deficient in "vitamin sunshine", so nicknamed because our bodies naturally produce it when the skin is exposed to the sun. It is believed that this is concerned with several types of cancer and is essential for overall health. "Vitamin D plays a crucial role in body immunity, bone health - it helps to absorb calcium for bone force - cancer prevention, blood sugar regulation and decreased sensitivity to Insulin, "said Patel.

RX: "Vitamin D is not available in many food sources," saysAmy Gorin, MS, RDN, a dietary nutritionist recorded in New York. "So, a supplement can be a good idea if you do not receive daily sunlight or eating food sources such as salmon, tuna and milk milk and fortified orange juice of vitamin D . "

The RDA (recommended daily allowance) for vitamin D is 600 IU for adults over 70 and 800 IU for adults over 70 years old. Some experts consider only a short time and suggest that it should be high at at least 1,000 IU per day. According toNational health institutes (NIH), the upper limit is 4000 IU per day.

This is not miracle healing - all this has been considered for a large part of the twentieth century, but vitamin C is essential for support for the immune system and collagen production -Some studies suggest This could reduce the appearance of wrinkles.

RX: The recommended daily allowance of vitamin C is 75 mg for adult women who are not pregnant or breastfeeding. According to the NIH, theupper limit is 2,000 mg.

Eight B vitamins are crucial for the production of energy and red blood cells. A 2016examination of studies said they are "absolutely essential for all aspects of cerebral function". And they have a number of corporal advantages. "B6 and B12 vitamins help maintain low homocysteine ​​levels, helping to reduce the risk of heart disease, stroke and women's blood," says Anthony Kouri, MD, orthopedic surgeon at the medical center from the University of Toledo. "Biotin, or B7, is a vitamin B that helps keep hair healthy."

RX: Look for a high quality B complex formulation. "Vitamins B are particularly important in the elderly, because age makes B12 absorption difficult," Note Kouri. "In addition, women who regularly require a higher level of B." vitamins.

"Most women are weak in total corps stores," said Arielle Levitan, MD, internal medicine doctor in Chicago and co-founder ofVitamin. "They lose iron throughout their lives, periods, pregnancies and nursing and often do not consume significant iron in their diet. They enjoy supplements to prevent low energy, brain fog, hair thinning and fragile nails that result from the absence of iron. "

RX: According toNIH, adequate daily iron consumption for women up to 50 years old is 18 mg. After 50 years, he is 8 mg. The upper tolerable intake is 45 mg.

RELATED: 9 daily habits that could lead to dementia, say experts

"If there is a mineral almost everyone needs, it's magnesium," saysHeidi Moretti, MS, Rd, a dietitian inscribed in Missoula, Montana, who has worked in hospitals for two decades. "Some research suggests that 70% of Americans fall short. This can lead to digestive problems, poor sleep, mood swings and increased risk of heart disease."

"Low levels of magnesium have been linked to many different conditions, including muscle cramps, agitation and insomnia," saysNicole Avena, PhD, Assistant Professor of Neuroscience at the Medicine School of Mount Sinai and the Professor of Health Psychology at the University of Princeton. "Men and women are at risk of magnesium deficit. The complement can help reduce the symptoms or prevent them."

RX: The recommended daily allowance for magnesium increases slightly for adults over 30: 420 mg per day for men and 320 mg for women. The NIH says theUpper limit tolerable magnesium is 350 mg daily (which applies to a magnesium supplement, no amount of minerals naturally found in the food).

"If you do not eat fermented food like Sauerkraut, Kimchi, Kombucha and apple cider vinegar regularly - and most people are not - you can benefit from a probiotic," says Moretti. "Probiotics are the new border for many conditions, including the irritable intestine, which is the most common among women. They can also help improve mood, heart health, bone health and more. " In addition, according toMD Anderson Cancer CenterThe first research indicates that the anti-inflammatory effects of probiotics could inhibit the growth of breast cancer cells.

RX: Choose a probiotic mark with variable strains to start. "Probiotics are beneficial for women and men of all ages to maintain a healthy microbiome and immune function," saidLawrence Hoberman, MD, a certified gastroenterologist from the board in San Antonio, Texas. "Probiotic supplementation may be particularly useful during menopause when estrogen production slows down and subsequent exhaustion oflactobacilli Creates a vaginal pH environment more vulnerable to pathogens. "

"Iodine is important for men and extremely important for women," says Moretti. "The breast tissue is high in iodine, which helps protect it from free radical damage."

RX: The RDA for iodine is 150 mcg and theupper limit is 1 100 mcg. "Although iodine is good to enter your supplement, make sure you take a low dose and check your doctor before adding a group to your diet", advises Moretti. "High doses unattended can trigger hyperthyroidism in some people."

RELATED: I am a doctor and I warn you that you never take this supplement

CoQ10 (coneenzyme Q10) is a powerful antioxidant generated by the body to prevent healthy cells and operating properly. Levelsrefuse we get olderand a coence in CoQ10 has been associated with a number of diseases. A2018 Meta-analysis of studies found that COQ10 taking can improve cardiac function and improve the symptoms of neurodegenerative diseases.

RX: There is no daily dose of CoQ10, so talk to your doctor.

"Over time, the natural ability of our body to produce collagen is done, so it's a good idea to consider a supplement," says Avena. "Collagen supplements can bring pain relief by combating the old fabric and arthritis, helping the normal repair of ligaments, tendons, joints and bones while improving the connective tissue. It can also help improve The elasticity of the skin, which can delay the appearance of wrinkles. "

RX: Add collagen supplements to a daily smoothie or mix them with water. "More food Makes a collagen supplement powder without aromatic, as well as a chocolate, "says Avena.

"Omega 3 are anti-inflammatory and help chronic pain, cardiac health and cerebral health," says Patel. "They also promote a beautiful skin and hormonal balance help for men and women."

RX: "It's great to eat at least two 3,0 ounce fatty fish servings every week to get your OMEGA-3S and DHA EPA filling for cardiac health benefits," says Gorin. "You can also take a daily complement of 250 milligrams or more EPA and DHA. Research shows that more than 1 grams daily provides brain help benefits. If you are a vegetarian, you can search for a surcharge omega-3 based on algae. "

RELATED: This supplement can raise your heart risk, experts say

"If you do not eat dairy regularly, you may need a calcium complement," says Gorin. "Calcium helps keep the bones strong - and not sufficiently puts you at risk of osteopenia, a condition that can increase your risk of osteoporosis."

RX:The recommended daily calcium amount is 1,000 mg for adults under 50 years of age. This increases to 1,200 mg for adult women from 51 to 70 years old and both sexes after the age of 71.Superior daily limit For adults 50 and less than 2,500 mg; For adults over 51 years old, it is 2,000 mg.

"If you take supplements, you should divide your daily dose in two because it will help absorption," says Gorin. "If you take calcium carbonate, this is better absorbed when you take it with food. Calcium citrate, on the other hand, can be taken with or without food."

"Most women are moving away from zinc-rich foods. It's a problem because zinc plays a role in mood, bone health, immunity and more," says Moretti.

RX: Adult women are invited to get 8 mg a day. The NIH says theUpper limit tolerable is 40 mg daily, although it does not apply to people who take zinc under the care of the doctor. "Zinc is much better absorbed by animal sources," says Moretti. "Be careful when you complete the zinc: a little goes a bit far. Large doses over time can exhaust copper if you do not take it properly."

"Getting enough fiber is important for everyone," says Amanda Kostro Miller, R & D, LDN, a licensed dietitian and a counselor forSmart life. "Fiber helps keep things moving, can help you reduce cholesterol and can help you control your blood glucose if you have diabetes." A rich fiber diet can also reduce your risk of colon cancer.

RX: Women should aim to get 25 grams of fiber a day, explains Miller.

RELATED:Daily habits that age faster, according to science

"Vitamin K2 is the least known nutrient with a huge advantage for heart and bone health, but almost no one is sufficient," says Moretti.

RX: According toNational health institutes, adequate (AI) vitamin K consumption is 90 MCG per day for women and an upper limit has not been established due to low toxicity. "Vitamin K2 is also specially designed in fermented foods, especially Natto," explains Moretti. "If you are on warfarin [a blood push], make sure to check with your doctor before taking vitamin K2."And to cross the healthiest life, do not miss theseFirst signs you have a serious illness.