By Vivian Han
Women of all ages, builds, and activity levels require unique nutrients for their bodies to properly function. While a great deal of these nutrients come from food sources, it is difficult to ensure adequate consumption of every essential mineral and nutrient. Supplementing the diet is a form of insurance, especially when busy schedules conflict with healthy efforts in the name of convenience. When choosing health supplements, women should consider ones that support their unique reproductive needs, bone density, and disease prevention.
Iron
The female reproductive system has certain complexities that often necessitate supplementation, specifically with regard to iron. Iron is one of the most common deficiencies among the female population, largely due to the loss of blood during menstruation. Insufficient amounts of iron leads to lowered hemoglobin levels, and eventually resulting in anemia. Anemic women have lowered levels of oxygen being carried throughout the body, thus they often report intense fatigue and poor body temperature regulation. Taking an iron supplement is helpful in preventing anemia, especially in those with heavier menstrual periods. Ferrous fumarate is the supplement form that is best absorbed by the body.
Folate
Another supplement that may prevent anemia is folate, which is known as folic acid when in supplement form. Folate is necessary for the formation and maintenance of healthy red blood cells, and it is also one of the most crucial components for proper reproductive functioning. While it is important for all women, supplementation is required for women of child-bearing age who are pregnant or may become pregnant. Folate deficiencies in pregnant women are strongly linked with fetal birth defects that permanently affect the child's spinal cord.
Calcium
Adequate amounts of calcium are important for women of all ages, but especially for those who are aging. Peak bone density for women tends to be around the age of 20, and then it slowly tapers off. Upon menopause, loss of bone density becomes more rapid due to plummeting estrogen levels. This is the primary cause for osteoporosis, which is why it is most common in post-menopausal women. Calcium supplementation is linked with a slower progression of bone loss and may decrease one's chances of developing bone-related diseases. Vitamin D promotes the absorption of calcium, so it is preferable to find a supplement that combines the two. Women should also note that the body can only absorb about 500 mg of calcium at a time, so it is best to split the dosage into 2-3 servings per day.
Omega-3
Over the past decade, scientists and researchers have performed numerous studies regarding the benefits of omega-3 dietary supplementation. Omega-3 fatty acids are one of the most common deficiencies in the Western diet due to the increased consumption of meat, rather than fish that are rich in healthy fats. Omega-3 fatty acids are associated with decreased inflammation, lower heart disease risk, and proper brain functioning. Several diseases that commonly afflict women, such as rheumatoid arthritis and depression, may be diminished with the addition of an omega-3 supplement. Supplements are most commonly available as capsules of fish oil, and it is recommended that consumers buy a mercury-free variety.
Iron
The female reproductive system has certain complexities that often necessitate supplementation, specifically with regard to iron. Iron is one of the most common deficiencies among the female population, largely due to the loss of blood during menstruation. Insufficient amounts of iron leads to lowered hemoglobin levels, and eventually resulting in anemia. Anemic women have lowered levels of oxygen being carried throughout the body, thus they often report intense fatigue and poor body temperature regulation. Taking an iron supplement is helpful in preventing anemia, especially in those with heavier menstrual periods. Ferrous fumarate is the supplement form that is best absorbed by the body.
Folate
Another supplement that may prevent anemia is folate, which is known as folic acid when in supplement form. Folate is necessary for the formation and maintenance of healthy red blood cells, and it is also one of the most crucial components for proper reproductive functioning. While it is important for all women, supplementation is required for women of child-bearing age who are pregnant or may become pregnant. Folate deficiencies in pregnant women are strongly linked with fetal birth defects that permanently affect the child's spinal cord.
Calcium
Adequate amounts of calcium are important for women of all ages, but especially for those who are aging. Peak bone density for women tends to be around the age of 20, and then it slowly tapers off. Upon menopause, loss of bone density becomes more rapid due to plummeting estrogen levels. This is the primary cause for osteoporosis, which is why it is most common in post-menopausal women. Calcium supplementation is linked with a slower progression of bone loss and may decrease one's chances of developing bone-related diseases. Vitamin D promotes the absorption of calcium, so it is preferable to find a supplement that combines the two. Women should also note that the body can only absorb about 500 mg of calcium at a time, so it is best to split the dosage into 2-3 servings per day.
Omega-3
Over the past decade, scientists and researchers have performed numerous studies regarding the benefits of omega-3 dietary supplementation. Omega-3 fatty acids are one of the most common deficiencies in the Western diet due to the increased consumption of meat, rather than fish that are rich in healthy fats. Omega-3 fatty acids are associated with decreased inflammation, lower heart disease risk, and proper brain functioning. Several diseases that commonly afflict women, such as rheumatoid arthritis and depression, may be diminished with the addition of an omega-3 supplement. Supplements are most commonly available as capsules of fish oil, and it is recommended that consumers buy a mercury-free variety.
Vivian Han is a health and fitness writer specializing in topics of healthy living using natural health supplements, organic skin care and natural products. She also recommends visiting the myLIFEINC lifestyle store to see how you too can indulge in a healthier lifestyle as advised by wellness experts in Singapore.
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