Taking in the right nutrients is one of the keys to staying healthy. However, it can be difficult for you to get all of the nutrients that you need from your regular diet, even if you choose your ingredients very carefully. And that is why there are many essential supplements that every one of us need to take.
In this article we gathered the 4 most important supplements, that every women should take on a daily basis.
Calcium is one of the most important supplements – especially for children and women – as it is estimated that 1 to 2 percent of a woman’s body weight is made up of calcium. It’s mostly found in fortified foods and dairy products, which is why you should choose some kind of a calcium supplement.
Since women are four times as likely to get osteoporosis as men, getting adequate amounts of calcium is one of the keys to preventing osteoporosis. For a general requirement, adult women who are under the age of 50 need around 1000 milligrams of calcium, but if you are over the age of 50, then you should up your dosage to 1200 milligrams.
Fish oil is a great source of omega 3 fatty acids. The human body can make most of the types of fats it needs. That isn’t the case for several omega-3s. Omega 3 fatty acids protect your heart by lowering triglyceride levels, and they also support brain health. In fact, some studies have linked low omega 3 fatty acid levels to the symptoms of depression.
Fish is an abundant source of omega 3 fatty acids, however you may need to take fish oil supplements if you do not eat enough fish on a daily basis. Pregnant or nursing women should also take fish oil as a supplement. Additionally, you may need to take a higher dosage of fish oil supplements if you are at an increased risk for heart disease.
Most physicians recommend for women to take one gram of fish oil per day, however you may need to take two or three grams of fish oil per day, especially if your diet is low in fish.
The B Vitamins
The 3rd most important supplement in our list are B vitamins, which are also known as the energizer vitamins. They are mostly found in whole grains, leafy green vegetables and lean meats. This includes the vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9 and vitamin B12. The B vitamins will give you the energy that you need to do laundry, go the gym, work and do all of your other daily activities.
B vitamins also help lower the risk of heart disease by reducing homocysteine levels, which can increase the risk of blood clots and heart attacks. For a general idea, you should take a multivitamin complex that provides you with 50 to 100 percent of the B vitamins that you need for the day.
And, of course, the last one on our list is a multivitamin complex, which usually has the daily required amount of B vitamins, vitamin A, vitamin C, vitamin D, vitamin E.
A multivitamin is a must have supplement in every household, so you can make up for any deficiencies that you have in your daily diet. And trust us, your diet does need supplements.
For a general rule of thumb, a good multivitamin will provide you with anywhere from 50 to 300 percent of the required daily value of nutrients. If you’d like to know more about forming and maintaining a healthy diet, you should check out our comprehensive guide to healthy eating!