Our bodies need specific amounts of nutrients to carry out even the smallest of functions.
Different bodies need different nutrients, and for female bodies, some nutrients are extra important.
Here are seven nutrients women may want to pay attention to.
Calcium also plays a role in regulating heartbeat and muscle contractions, blood clotting, and normal cell function.
After that the percentage drops to just 15 percent.
While it can be taken without food, its better absorbed when taken with food.
Were also fans of the companys commitment to quality.
Its also found in vitamin Dfortified foods such as milk.
Why is vitamin D important?Vitamin D helps our bodies absorb calcium.
In fact, our bodies cant properly use calcium without it, says Thomsen Ferreira.
Some studies have suggested that vitamin D deficiency could be linked to depression.
Consult with your doctor about how much calcium you gotta supplement.
(Note: 1 mcg equals 40 IU.)
For those age 71 or older, increase your intake to 800 IU per day.
Individuals who are breastfeeding or pregnant should get 600 IU per day.
Chan School of Public Health.
We love the flexibility of this supplement.
One downside: the price.
Thorne supplements can be expensive, but they are high-quality supplements.
It’s a reputable, third-party-tested brand I trust to recommend to my clients, says Carroll.
Its facility is also third-party certified.
Chan School of Public Health.
Chan School of Public Health.
Thats incredibly important heart disease is the No.
1 killer of women in the United States,CDCdata shows.
You should also obviously avoid fish oil supplements if you are allergic to fish.
Take omega-3 supplements with food for better absorption and tolerance.
This supplement is in triglyceride form, which isbetter absorbedthan the most common form, ethyl ester.
The key in of fish also affects the quality.
Nordic Naturals uses only thriving fish species from the Norwegian Sea that are not at risk of being overfished.
The company takes bycatch prevention measures and uses specific fishing methods to prevent damage to the seafloor or ecosystem.
Also, the supplement is third-party tested and tested for contaminants.
We appreciate the companys transparency with its consumers as well.
The COA results confirm potency, purity, freshness, non-GMO status, radionuclide activity, and sustainability.
Take the supplement with food for the best absorption.
If youre worried about the taste, the added lemon flavor helps mask the fishiness.
And if swallowing the larger capsules proves to be difficult, consider the liquid form.
Leafy greens are a huge source of folate, especially spinach.
Nor would they make new cells and tissue, such as skin and hair.
Folate is also a key nutrient the body needs to metabolizeamino acids.
That prenatal period is so unique to our needs as women, says Thomsen Ferreira.
If youre pregnant, take a prenatal supplement containing folate.
This goes up to 600 mcg DFE if youre pregnant and 500 mcg DFE for those who are breastfeeding.
Best Folate Supplement
Theres lots to love about Doctors Best folate supplement.
The 400 mcg DFE dose meets nearly all of mostwomens needs(unless youre pregnant or breastfeeding).
TheCDCreports that this isnt true.
you’re free to still process folate safely if you have one or two gene variants.
If you need more than 400 mcg DFE daily, the company has an 800 mcg DFE option.
Theres also added vitamin C (for stability), and the product is gluten-free and vegan.
This means it meets theFDAsrequirements to manufacture and process supplements safely.
Iron deficiency, or anemia, affects as many as 5 million Americans, according to theHarvard T.H.
Chan School of Public Health.
Why is iron important?Iron is a mineral that enables the blood to carry oxygen throughout the body.
Everyones body uses iron to make two blood proteins.
One, called hemoglobin, carries oxygen from the lungs to the rest of the body.
The other, called myoglobin, carries oxygen to muscles, per theOffice of Dietary Supplements.
Iron is also essential for cell growth and hormones, notes the Harvard T.H.
Chan School of Public Health.
For women, heavy menstruation, being active, and pregnancy are factors that can cause low iron.
They also need more iron as the pregnancy progresses, Thomsen Ferreira says.
Females ages 19 to 50 should aim for 18 mg, and the amount drops after that.
Iron can also interact negatively with some Parkinsons medications.
If youre worried about your iron levels, visit your doctor to have them checked.
Higher doses of these types of iron may cause stomach upset.
If your body has trouble handling iron supplements, tryferrous bisglycinateinstead.
Coffee and tea can have a significant impact as well.
The same article found that coffee can reduce iron absorption by 39 percent and tea by 64 percent.
Additional research should be conducted to support these findings.
Keep in mind that the dose of this supplement might be too much.
Every organ in the body requires magnesium to function, according toMedlinePlus.
Who needs it?Everyone, but active women may need more.
Magnesium may also help alleviatemenstrual cramping, chronic diarrhea, gut inflammation, diabetes, andmigraines.
Those age 31 and older should get 320 mg, 360 mg if they are pregnant.
The supplement contains 300 mg of three types of magnesium: malate, citrate, and glycinate.
More research on humans is needed.
Magnesium citrate is better absorbed than other magnesium forms, like magnesium oxide.
MegaFood also offers magnesium in a 50 mg dose.
The supplement is also vegetarian and free of common allergens.
It is also found in the skin and may help protect against the suns damaging light.
Who needs it?Everyone but especially women with a family history ofage-related macular degeneration.
Best Lutein Supplement
Life Extension MacuGuard Ocular Support With Saffron packs a heavy punch.
Phospholipids are added to aid in theabsorption of carotenoids, and saffron may help with certain eye diseases.
The small size of the soft gel makes it easier to swallow.
Theres evidence that 20 mg per day may be safe.
Check with your doctor if this amount is right for you.
Its standards exceed the FDAs minimum requirements, and its products undergo independent testing.
She is also a registered pharmacist, licensed in Georgia, Indiana, and Tennessee.
Kelly Plowe is a registered dietitian and nutrition communications expert.
She has written for EatingWell, Headspace, Livestrong.com, Verywell Fit, Aramark, and Beachbody.
As a dietitian, she plays a pivotal role in guiding individuals toward healthier lifestyles.
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