Taking into account special considerations is necessary when selecting which vitamin supplements to use since women are typically deemed to be capable of bearing children from their later teenage years to their late 40s. Various means exist through which our health can benefit from taking vitamins and supplements.
- supporting hormonal and thyroid balance
- preventing anemia from menstruation or childbirth
- and replenishing vitamins and minerals that have been depleted due to birth control, other medications, life stressors, exercise, food choices, and more.
1. B-Vitamin Supplementation
Many bodily processes rely on the significant involvement of B-vitamins as key cofactors. While B-vitamins are commonly linked to energy, they also play a crucial role in regulating mood and preventing depression.
About 40% of the populace is believed to possess an MTHFR genetic mutation, which frequently goes unnoticed and might not be detrimental. Nonetheless, it impedes the assimilation and employment of B vitamins. To discover more about appropriate nutrition and supplement instruction for MTHFR genetic mutation, keep reading.
Women who take B-vitamins should consider choosing the methylated type. To identify a methylated B-complex, check the ingredients list on the label for methylcobalamin, which is a type of B-12.
Avoid B-complex supplements that contain cyanocobalamin, which is not methylated and could be detrimental if you are among the 40% of women who have the MTHFR gene mutation.
Since B-vitamins are soluble in water, any surplus amount will simply be eliminated from your body. Therefore, it is crucial to select a reliable brand of B-vitamins that does not contain numerous additives or supplementary ingredients, and also consists of the finest B-vitamin variants that can be swiftly absorbed.
2. Iron Supplementation
According to the World Health Organization, not having enough iron in one’s diet results in anemia, which is the most prevalent nutritional disorder globally. The organization estimates that 30% of non-pregnant women and 40% of pregnant women suffer from anemia.
Experiencing fatigue, sleeplessness, leg restlessness, headaches, and reduced vitality are common effects of anemia. Hair loss and decreased energy may also be symptoms for women who have insufficient iron levels, but do not necessarily meet the criteria for anemia.
Having low iron stores is a common occurrence among menstruating, pregnant, and postnatal women. Therefore, it is crucial to get your ferritin level examined through a doctor-ordered blood test and take iron supplements if necessary to maintain a certain level of iron.
It is advisable to get your ferritin levels tested annually, or even more frequently, as having too little or too much iron can pose health hazards.
To avoid experiencing stomach discomfort, make sure to consume your iron supplement with food. Additionally, it is advisable to take it at a separate time during the day from when you ingest your calcium supplement and thyroid hormone replacement.
3. Vitamin D
All Americans, regardless of gender, are experiencing a widespread lack of vitamin D, which is commonly referred to as the sunshine vitamin due to its ability to be naturally produced through sunlight exposure.
In the body, vitamin D functions more like a hormone than a nutrient and is essential in unlocking numerous important bodily processes. Besides being necessary for calcium absorption, a shortfall of vitamin D has been associated with several conditions, including specific cancers, autoimmune illnesses, and mood ailments.
To determine if you lack in vitamin D, a 25-hydroxyvitamin D test can be conducted through a basic blood test. If the outcome of the test shows that your vitamin D levels are below 40, it is advised to consume additional vitamin D. Your physician will suggest an adequate dosage of vitamin D based on your existing levels.
After beginning to take vitamin D supplements, it is recommended to have a follow-up test of your levels after 6-8 weeks and subsequently every 6 months or so.
4. Omega-3 Fatty Acids
Omega-3 fatty acids, specifically DHA and EPA, are categorized as essential fatty acids since our bodies are incapable of producing them naturally. Hence, we have to obtain them through dietary sources or supplements. Cold water fatty fish like salmon contain high amounts of omega-3 fatty acids. Nevertheless, supplementation is frequently advised to guarantee adequate intake of these vital fatty acids.
Omega 3 fatty acids have been found through various studies to have multiple benefits such as combating depression and anxiety, enhancing eye health, lowering risk factors associated with heart disease, managing ADHD symptoms in children, alleviating symptoms of metabolic syndrome, and combating long-term inflammation.
Although krill oil is considered a better option for obtaining omega-3 fatty acids due to its sustainability, it is still advisable to consult with your physician regarding which type of fish oil supplement is most appropriate for you.
5. Magnesium
It is believed that as much as 70-90% of the US populace lacks sufficient magnesium in their bodies. This can be attributed to various factors such as inadequate intake of unrefined foods, depletion of magnesium in the soil, as well as the excessive consumption of processed foods which interfere with magnesium absorption.
Magnesium is a crucial mineral that plays a significant role in more than 300 bodily processes, as it serves as a cofactor. Individuals who lack magnesium may develop muscle cramps, exhaustion without any obvious cause, mood disorders, high blood pressure, irregular heartbeat, nausea, as well as muscular weakness.
There exist numerous types of magnesium and it’s recommended to consult your healthcare provider regarding the suitable ones for you. An additional article on my website provides insight into the best magnesium supplements and the symptoms of deficiency.
6. Probiotics
Disruptions to the gut microbiome may result from antibiotic intake, potentially resulting in the development of serious issues like leaky gut. Additionally, other factors such as consuming a diet lacking in healthy fats, consuming a diet rich in processed foods, having food sensitivities or allergies, and experiencing stress may all contribute to disruptions in the gut microbiome.
The addition of probiotics to one’s diet may prove beneficial as these beneficial bacteria aid in maintaining the health of our digestive system. Additionally, probiotics have been associated with a decrease in the frequency of irritable bowel syndrome, diarrhea, urinary tract infections, digestive tract infections, and eczema.
This article on the top foods for natural probiotics and the one on the finest gut healing foods may also interest you.
7. Calcium
Research shows that milk and other dairy products, along with fortified foods like orange juice and nut milks, are rich sources of calcium, an indispensable mineral. The female body’s calcium content typically accounts for around 1 to 2 percent of its total weight.
When it comes to bone health, calcium is closely linked and tends to pose an issue for females earlier than males. Research suggests that females have lower bone density levels than males, irrespective of their dietary intake.
According to the U.K. National Health Services (NHS), menopause-related hormonal changes can directly impact bone density in women, placing them at greater risk for osteoporosis compared to men. Johns Hopkins Medicine further notes that women are 4 times more prone to osteoporosis than men.
The National Institutes of Health (NIH) states that bones and teeth contain almost all of the calcium in your body, which is a vital nutrient for preserving bone health. Calcium also has a significant role in controlling heart rhythms and muscle movement, blood coagulation, and regular cellular activity.
Particularly these women, but not limited to them:
- Calcium is super important for females starting in their teenage years. As much as 90 percent of adult bone mass is achieved by age 18, and peak bone mass usually occurs in the late twenties. By the time a female is in their thirties, their bone mass usually begins to decline, reports the NIH.
- Menopausal and postmenopausal individuals also need calcium, because bone loss tends to accelerate as the body produces less estrogen, according to the NHS.
It is advisable to obtain calcium from one’s diet rather than relying on supplements. In the event that you are unable to obtain sufficient amounts of calcium from your diet, especially if you are over 51 years old, taking calcium supplements may be beneficial.
The NIH advises aiming for a daily calcium intake of approximately 500 to 600 milligrams (mg), although the recommended doses differ. It is advisable to seek guidance from your physician and nutritionist to establish whether and what amount is suitable for you.
According to MedlinePlus, if you have low stomach acid due to age or medication for ulcer treatment and are supplementing calcium, calcium citrate may be a preferable option.
According to Thomsen Ferreira, it is feasible to exceed the recommended calcium intake, which may result in kidney problems. It is advisable to consult with your physician before taking a calcium supplement if you have a medical history of kidney ailments or regularly ingest diuretics or other drugs.
The NIH states that up to 45 percent of dietary calcium intake can be absorbed by the body if an individual’s intake does not exceed 2,000 mg per day. However, absorption rates decrease to only 15 percent beyond that limit.
Even though the connection is still being examined, it is acknowledged that excessive calcium intake, exceeding 2,000 mg for women over 51 and 2,500 mg for younger women, might lead to heart problems, although such cases are infrequent.
The NIH has stated that hypercalcemia, which refers to an overabundance of calcium, generally arises solely in individuals who have preexisting conditions, such as cancer and primary hyperparathyroidism. If you have either of these conditions, or if you have previously been diagnosed with heart disease, you might wish to consult with your healthcare professional prior to consuming any calcium supplements.
8. Fish Oil
Omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are abundant in fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon.
According to the Harvard T.H. Chan School of Public Health, these fats are essential components of cell membranes and serve as a precursor to hormones that control blood clotting, artery wall contraction and relaxation, and inflammation. Our body lacks the ability to produce these fats, which are highly specialized.
According to the Harvard T.H. Chan School of Public Health, Omega-3s play a vital role in maintaining heart and blood vessel health, and in minimizing the risk of heart disease by decreasing circulating triglycerides. This fact holds immense significance as heart disease ranks as the foremost cause of mortality for women in the United States, as documented by CDC data.
There is evidence to suggest that omega-3s can aid in maintaining healthy joints, reducing inflammation, and potentially enhancing cognitive function, such as memory and thinking skills.
According to a study published in The American Journal of Clinical Nutrition in May 2021, individuals with controlled coronary artery disease who were given EPA and DHA supplements for approximately 2.5 years demonstrated improved cognitive abilities, particularly in memory, as compared to the placebo group in the randomized study.
Particularly female individuals stated as follows:
- Those who don’t eat fish several times a week
- Those at increased risk of heart disease (especially those who have elevated triglycerides, a type of fat found in the blood)
- Individuals who are pregnant and breastfeeding
- Anyone with joint tenderness or rheumatoid arthritis, Thomsen Ferreira says
While recommendations for all omega-3 fatty acids have not been determined by experts, the NIH suggests that adult females consume 1.1 grams of ALA, a precursor for EPA and DHA.
Those with high levels of fat in their bloodstream, also known as triglycerides, may derive additional advantages from it.
It is advisable to consult your healthcare provider regarding the consumption of 4 grams of fish oil daily along with a diet low in alcohol and fatty foods if you have high triglycerides. If you are expecting, it is recommended by the NIH that you consume 8 to 12 ounces of low-mercury fish such as salmon per week.
It is important to consult with your doctor prior to consumption of fish oil supplements if you are expecting, have a bleeding disorder in your medical history, or currently taking medications like blood thinners, blood pressure drugs and any other supplements. Additionally, if you happen to be allergic to fish, it is advisable to steer clear of fish oil supplements.
For improved absorption and to avoid any adverse effects, it is recommended to consume omega-3 supplements with meals. Make sure to choose fish oil supplements that are certified to have very minimal heavy metal content, as fish could contain lead, cadmium, arsenic, and mercury, as well as other contaminants and by-products of research.
9. Folate
Folate, also known as B9, is a B vitamin that dissolves in water. It is present in certain food items by nature and can also be consumed through supplements. The NIH mentions that spinach is a significant folate-rich vegetable, along with leafy greens. Beef liver, black-eyed peas, white rice, and Brussels sprouts are other sources of folate.
According to the NIH, cells require folate for the production of DNA, and without DNA, they would not perform appropriately. The body would also be unable to generate new cells and tissue, like skin and hair. Additionally, folate is a crucial nutrient for amino acid metabolism.
Thomsen Ferreira emphasizes the importance of folate in the early stages of pregnancy when many individuals are unaware of their pregnancy. Folate plays a crucial role in preventing neural tube defects, including spine-related issues like spina bifida, in the developing fetus. According to Ferreira, this period is particularly crucial for women’s health needs.
According to Thomsen Ferreira, obtaining nutrients from food is ideal; however, if one believes they’re not receiving enough from their meals, they should think about incorporating supplements. Expectant mothers should take prenatal supplements with folate.
If you’re healthy and not pregnant, NIH suggests consuming 400 mcg of folate as dietary folate equivalents (DFE) every day. For pregnant women, the amount goes up to 600 mcg DFE, whereas for breastfeeding mothers, it is 500 mcg DFE.