Essential nutrition supplements for Women

 Learn surprising facts you need to know about Nutrition

 

Each of the vitamins and minerals has specific benefits to our body for functioning well. Our body needs them for maintaining good health. Among those proteins, vitamins and minerals women needs some of them more than men do. It is usually best to get these ingredients from different types of foods in all of the food groups, but for many it is not possible to know how much quantity of which ingredients we shall intake? Which nutrient deficiencies we carry and which we have in surplus?

In this article I try to find answers for the following questions. I believe these questions are in match with the millions of women across.

How many people use nutrition supplement?
Why do we need dietary supplements?
Age or health state – which tells about nutrition need?
What kinds of supplements are mostly required?
Does health condition need to be considered before selecting supplements?
What are the facts need to be thinking through before start taking pills?

 Nutrition supplements usage trend

While looking for the answer to the question how many people take nutrition supplements in USA, I have come across some data published by CDA and FDA. Well, it is found in surveys and research that users of nutrition / dietary supplements are growing every year. Many people are choosing to intake   additional nutrition supplements for deficiencies of vitamins and minerals. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals. Users must also know that dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods, not as drugs. They may offer certain health benefits but they cannot be treated as medicine.

According to a survey conducted by National Health and Nutrition Examination Survey (NHANES) 2017-2018

• U.S. adults aged 20 and over, 57.6% used any dietary supplement in the past 30 days, and use was higher among women (63.8%) than men (50.8%).
• Usage of dietary supplement has increased with age, overall and in both sexes, and was most among women
• The incidence of dietary supplement use increased in all age groups among U.S. adults during the period of 2017-2018 than on 2007-2008

*for details follow this link https://www.cdc.gov/nchs/products/databriefs/db399.htm

Why we need dietary supplements?

Diet is incredibly important to supply key nutrients for your hormones to work for you. So, supplements are useful for filling in gaps in your diet. Women have specific nutrition need throughout their lifespan. Nourishment needs are different among adult, pregnant, breast feeding, menopausal and postmenopausal women. Large portions have insufficiency of iron, calcium or various types of vitamins. Vital Sustenance deficiencies can contribute to common symptoms like fatigue, anxiety, mood swings, brain fog, insomnia, digestive issues, hot flushes and more. We need dietary supplements for following reasons;

• Our diets are not as nutrient dense as we expect. Most of the times we are eating a lot of refined carbs, bad fats and processed foods
• Usage of chemical fertilizer, pesticides and long term preservation chemicals diminish the nutrients in foods
• Depletion of soil quality. Soil is not as rich as it used to be. It has less minerals as it had 100 years ago
• Our ability to absorb food has weakened by many things;
• weak gut health
• excess usage of medications
• low digestive enzymes
• mental stress
• Climate change – less consumption of sunlight causes reduction in vitamin D

Due to ageing our body needs some extra support from supplement nutrients in. If we have;

• hormone imbalances (menopause related)
• toxicity
• inflammation

Age or health state - who decides about Nutrient?

Depending on the individual health and living circumstances women at different age may need nutrition supplement. Therefore age is not the determining factor for taking diet additions, rather, individual’s nutrient deficiencies are the determining factor.

What kinds of supplements are mostly required vitamins/ minerals/ protein?

Our body needs more or less 13 vitamins and 15 types of minerals to keep it healthy and balanced. Here is a list of these vitamins and minerals. Any one wants to know more about how and why these vitamins and mineral are required please follow the links.

List of essential Vitamins:

1.      Vitamin A

2.      Vitamin C

3.      Vitamin D

4.      Vitamin E

5.      Vitamin K

6.      Vitamin B1 (thiamine)

7.      Vitamin B2 (riboflavin)

8.      Vitamin B3 (niacin)

9.      Vitamin B5 (pantothenic acid)

10. Vitamin B6

11. Vitamin B7 (biotin)

12. Vitamin B9 (folic acid)

13. Vitamin B12 (cobalamin)

What Are The Essential Minerals our Body Needs?

1.      Calcium

2.      Phosphorus

3.      Magnesium

4.      Sodium

5.      Potassium

6.      Chloride

7.      Sulfur

8.      Iron

9.      Manganese

10. Copper

11. Iodine

12. Zinc

13. Chromium

14. Fluoride

15. Selenium

Top 10 Herbs for our Body & Mind

1.      Echinacea

2.      Elderberry

3.      Turmeric

4.      Cranberry

5.      Ginger

6.      Garlic

7.      Cannabidiol (CBD)

8.      Aloe Vera

9.      Red Yeast Rice

10. Apple Cider Vinegar

Calcium

Typically, a little more than 1% of a women’s body weight is calcium, that’s why we consider this essential mineral so important. Women are four times more susceptible to osteoporosis than men, getting enough calcium is essential for lifelong bone health. Calcium also plays vital role in heart and muscle action, blood clotting and normal cell function.

Who needs it?

All adult women, especially, teen agers or young women, because around 90% of adult bone mass is achieved by age 18. After 30, they typically lose bone mass and strength. Menopausal and postmenopausal women, tends to accelerate bone loss as the body produces less estrogen. Those who are allergic to milk, cheese or other dairy products should take calcium supplement. Those who have history of kidney function should consult with their physician before taking calcium supplement.

Fish Oil

Fish are a rich source of omega-3s, namely EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).These are highly specialized fats our body can’t make. Those who don’t eat enough fish they don’t get enough of these amazing nutrients.

Why Omega 3 is needed for our health?

Omega-3s are important for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk. These special fats also support healthy joints, reduce inflammation and optimize brain operations. Some research has tied poor omega-3 intake to moodiness and depression.

Who needs it?

Adult women, especially who don’t eat fish several times a week, women at increased risk of cardiovascular disease due to elevated triglycerides, Pregnant and breastfeeding women to enhance brain development of their baby and Over-weight women with bone joint tenderness.

Why Folic acid (Vitamin B9) is important?

Folic acid helps our body make blood cells and the DNA for new cells, prevents neural tube defects, which happen in the first three months of pregnancy. It also helps prevent premature births and low birth weight.

Who may needs folic acid supplement?

Pregnant women need folic acid each day from either dietary supplements or fortified foods. Spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains contains folic acid.

Vitamin D

A fat-soluble vitamin D is produced in our bodies when we are exposed to sunlight. It’s also found in milk.

 Why it’s important?

Vitamin D helps our bodies absorb calcium from our diet and supplements we may take. It also plays a role in developing healthy bones. Vitamin D with calcium helps to prevent osteoporosis. Research suggests that Vitamin D boost our immune system.

Who may need supplement?

If you are not much exposed to sunlight, postmenopausal or obese

Where to find it in food?

Fish like tuna and salmon, and fortified foods such as, low-fat or fat-free milk and some orange juice, cereals, soy beverages, and yogurt.

Iron

Iron builds healthy blood cells that carry oxygen in our body. It helps to produce hormones and tissue in our body.

Who may need it?

Iron is lost during monthly menstrual periods. Pregnant women need more iron during pregnancy to supply enough blood for developing babies. Most pregnant women are advised to take iron supplements to avoid iron- deficiency anemia, if they do not get enough iron from food.

Where to find it in food?

Lean red meats and chicken, seafood, cereals/breads with iron added, oysters, beans, dark chocolate, liver, spinach, tofu, and canned tomatoes.

Vitamin B-12

Vitamin B-12 helps our body to make red blood cells. B-12 is helpful for our brain and nervous system.

Who may need it?

Subject to physicians advice pregnant women may take supplement for baby’s development. Vegans often lack B-12 that non vegan gets from eggs of animal protein. Aged over 50 may require supplement of B-12 because it is easier to absorb.

Where to find it in food?

Low-fat or fat-free milk, eggs, liver, poultry, clams, sardines, flounder, herring, blue cheese, nutritional yeast, and foods with vitamin B-12 added, including some cereals, fortified soy beverages, and veggie burgers.

Conclusion:

Herbs and herbal supplements may be a smart choice for those seeking natural health solutions. But we need to keep some thing in mind that these pills are not our insurance for not being ill. Though millions get benefit from nutrition supplements and herbal supplements still they are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary depending on his/ her physical condition. If you are under medication or bearing chronic ailment, you must speak with your doctor before altering your health routine to learn what herbs are right for you.

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