Most of us try to eat healthy. But sometimes we fall a little short. We want to get the nutrients that keep us healthy and vibrant. That’s where vitamins and minerals come in. If you take supplements each day, it can help fill in the nutritional gaps and keep you on top of your health game. Every woman should try taking these supplements to maintain optimal health:
Vitamin A is a great antioxidant vitamin. It boosts your immune system, helps your vision, helps you have great skin and may cut your risk of heart disease, which is a major killer of women. The recommended daily dosage is 2,300 international units (IU) and look for supplements from a beta-carotene source. Just be sure not to overdo it, as this is one of the supplements that can be toxic in large doses.
B Vitamins are great for a multitude of things, especially energy levels. The eight different B vitamins are also great for maintaining a healthy metabolism, muscle tone and keeping your brain at its peak performance. The best B for young women is B9, otherwise known as folic acid. Folic acid keeps red blood cells healthy and protects against cancer and birth defects, which is why it is great for pregnant women too. The recommended daily folate dosage is 400 micrograms (mcg); 600 mcg if you’re pregnant.
Another tip: take Vitamin B12 before you go to bed after drinking or first thing in the morning to help heal hangovers fast.
Vitamin C is great for boosting your immune system and preventing heart disease, prenatal problems and eye illnesses. It is also great for your skin and helps prevent wrinkles. The recommended daily dosage is 75 milligrams (mg). Just remember if you take too much it can cause stomach discomfort.
If you only choose to try one supplement from this list, let it be Vitamin D. Vitamin D helps calcium absorption which is especially important for women. It also boosts your immune system and reduces your risk of breast cancer, ovarian cancer and diabetes. The recommended daily dosage is 1,000 to 2,000 IU.
Calcium is another important one for women, especially if you don’t eat dairy products. Women can start losing their bone density as early as their twenties, so calcium is your best defense to keep strong bones and teeth. The recommended daily dosage is 1,000 mg. Even if you are lactose intolerant or have an intolerance to dairy products that contain calcium, remember there are other options such as coconut or almond milk that may contain even more calcium than dairy milk.
Iron is another big one for women because too little of this mineral can cause anemia, which is a lack of red blood cells that can make you dizzy and weaken your immune system. Iron is very important for women on their period, especially those with heavy periods when you lose a lot of blood. The recommended daily dosage is 18 mg.
Even if you hate taking supplements or swallowing pills, remember there are now chewable and gummy versions of most supplements. However, these might not contain as high of a dosage as pill or capsule versions. Talk to your doctor or a nutritionist about the best brands and best supplements and dosages for your specific needs. Then head to your local vitamin store and talk to their employees about what they recommend based on what you want to buy.
Which vitamins and minerals do you take on a regular basis? Are there any you think you need to try? Share with us if you’ve had a health issue that has been solved by taking more supplements in your daily routine.