Happy Womens’ Month everyone! This is a wonderful opportunity to celebrate all the mothers, sisters, wives, friends, caregivers and female trailblazers out there representing womankind. We see you and appreciate you.
Because we value you so much, we thought we’d share a list of the best supplements for women, so you can see at a glance which vitamins and minerals are essential to maintain a vital, active life.
After all, the female body is so miraculous and unique, that it only makes sense to take excellent care of it from the inside out. So, without further ado, here are 5 natural supplements for women’s health that will allow you to live your best life.
5 Essential Supplements for Women
So what supplements should a woman take daily? Here are the top 5 you should know about:
Calcium is very important for female health because it supports bone growth and -repair, blood clotting, normal cell function, and heart health. Women are far more likely to suffer from osteoporosis than men (up to four times!), which is why it’s important to keep levels of this essential mineral nice and high, so sometimes a calcium supplement may be necessary.
Women achieve their peak bone mass in their late 20s, after which they start to lose bone mass and strength throughout their 30s and into their menopausal and post-menopausal years when estrogen levels grow lower.
TOP TIP: Milk and milk products are often touted as the best sources of dietary calcium. However, leafy green vegetables such as broccoli, cabbage and okra, as well as pulses and sesame seeds are great plant-based sources to explore.
Vitamin D works in tandem with calcium in the female body to prevent disease and support bone health. In fact, your body needs Vitamin D in order to absorb calcium from your diet. As such, adult women should aim to ingest at least 500 IU of vitamin D a day, and up this to 800 IU per day in their later years, and a good vitamin D supplement may help you do just that.
TOP TIP: Your body needs sun to make the Vitamin D it stores bio-available for use in its various systems. To maintain healthy blood levels, aim to get between 10 and 30 minutes of midday sunlight, a few times per week.
When a woman is nice and active, the female body can burn through 2000+ calories in a single day. This is where B vitamins are very important. These little nutritional powerhouses allow your body to turn the food you digest into the energy needed to do your job, take care of your kids, run your home, and be your awesome self in general.
The most important B vitamins are:
Thiamin (B1) – helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines.
Riboflavin (B2) – helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply
Niacin (B3) – helps to keep your nervous system and digestive system healthy.
Pyridoxine (B6) – reduces the risk of heart disease in women by keeping homocysteine levels low.
Biotin – keeps skin and hair healthy, supple and shining.
Iron is pivotal when it comes to the transportation of oxygen in the body by means of the hemoglobin of our red blood cells. As a woman, not having enough iron in your diet, will leave you feeling tired and sluggish. Long-term deficiency can also lead to forms of anemia.
TOP TIP: The body is best able to absorb iron from our diets if we also ingest plenty of vitamin C. As such, it helps to eat citrus fruits in season, and enjoy juices now and again. Also, using cast iron cookware can help add iron to your diet (great option if you’re vegetarian!).
Folic acid plays a pivotal role in the production of DNA and RNA – AKA the body’s genetic material. This is of particular importance when cells and tissues are growing rapidly, such as during infancy, adolescence, and pregnancy. Additionally, folic acid also works closely with vitamin B12 to generate red blood cells and help iron work properly in the body, so it’s vital that you get enough of it.
Here’s To Your Health!
There you have it – 5 of the best vitamin supplements for women’s health. Of course, it helps if you can find a supplement that addresses all the nutritional needs you have as a woman. That way you can enjoy all of the benefits in one go!
As always, the best course of action is to check in with your primary healthcare provider when it comes to choices about your health. They know your medical history and can make recommendations based on your needs.