10 Best Vitamins for Women: Top Women's Supplements
10 Best Women's Health Vitamins & Supplements
We all know that eating a healthy diet, getting enough exercise, and a little daily sunshine is key for healthy living. But even the most healthy lifestyle may be missing a few important female vitamins and minerals. On top of some core supplements that everyone should take, women have certain special needs because of menstruation, heart disease risk, and changes in hormones over time that require some extra TLC. The right supplements for women have benefits that can help you avoid or manage common issues like fatigue, inflammation, or being over- or under-weight. We’ve rounded up the best vitamins for women and the best supplements for women to make it easy for you to find what you need to maintain your health. Incorporate these top 10 women's health vitamins into your routine:
Start with a great multivitamin. Look specifically for female vitamins that are meant for women. A good multivitamin can help you avoid any nutritional gaps in your diet. Look for a “Whole Food Multivitamin” which is a form that’s easier for the body to process and absorb.
Fish Oil or Krill Oil
Heart disease is the #1 killer of women. Fish oil and krill oil contain omega-3 fatty acids called EPA and DHA that have been proven to reduce inflammation, cholesterol, and triglycerides that can contribute to heart disease. This supplement can give you a daily omega-3 dose to reduce your risk of heart-related illness. Look for a supplement with about 700 to 1,000 mg of EPA and 200 to 500 mg of DHA per dose.
You probably already know that calcium is a must for bone health and preventing osteoporosis, but did you know it’s also good for your heart? Calcium supports muscle function and nerve conduction, which are both related to your heart health. Aim for about 1,000 mg of Calcium per day.
Our bodies naturally make vitamin D when we go out in the sun, but between sunscreen and 9-5 office jobs most people aren’t getting enough of it naturally. Did you know that vitamin D is actually a hormone that controls calcium levels and supports healthy bones? This important supplement is often overlooked, and it’s definitely worth a spot in your lineup! A 5 mcg supplement will provide your daily recommended intake.
If you’re struggling with fatigue or managing your weight, you may benefit from a B-complex vitamin. A B-complex vitamin has all 8 B vitamins: B1, B2, B3, B5, B6, B7, B9, and B12. B vitamins help us metabolize the food we eat and help maintain our energy. If you don’t eat a lot of dairy, meat, or eggs you could be low in these important vitamins. Taking a daily B-complex vitamin will give you the recommended daily intake of each B vitamin and can help you maintain your weight and give you an energy boost if you’re feeling sluggish.
Magnesium is a mineral that helps the body regulate levels of calcium, potassium, and sodium. Things like stress can deplete magnesium levels, and women’s levels tend to drop naturally with age. This can result in headaches, muscle cramps, and even digestive issues. The recommended intake of Magnesium for women is 320 mg per day.
Because of women’s periods, we’re more susceptible to conditions like low iron or “anemia.” Anemia is when your body isn’t making enough healthy red blood cells. It can make you feel sluggish and tired, but an iron supplement can boost red blood cell production. Some iron supplements can give you tummy trouble or cause constipation, so start with the lowest recommended dosage and try to find one that's in liquid form which is often easier on the digestive system.
Gut health is linked to everything from immunity to inflammation to how your pants fit. A probiotic supplement can help support healthy digestion and keep the balance of bacteria at the right levels in your digestive tract. Probiotics and a healthy diet can do wonders for your digestive health! Look for a supplement that has between 1 billion and 10 billion CFU per dose.
If you’re pregnant, or if you may become pregnant, taking a daily folic acid supplement can help support your health and the healthy development of your baby. This supplement has been shown to help reduce the likelihood of birth defects of the spinal cord. Since about half of all pregnancies are unplanned, it’s not a bad idea to take this proactively if you’re sexually active and may become pregnant. The earlier in the pregnancy this supplement is taken the more benefit to your pregnancy. The recommended dose is 0.4 mg per day.
Choline helps support a healthy liver, brain, and nervous system. Not getting enough choline can lead to damage of the liver and deterioration of muscle tissue, but studies show that with the right amount of choline these problems can be stopped. Adult women should get about 425 mg of choline per day.
You can get benefits from these supplements whether you prefer them in pill, gummy, liquid, or powder form - the key is to make sure that you take the best vitamins for women at the recommended dosage. While you can probably find all of these at your local grocery store, a health food store will often have people who are knowledgeable about these vitamins and supplements and can help you find the right ones for you. Some vitamins and supplements can interact with prescription medications, so be sure to talk to your doctor or pharmacist before trying anything new.
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