Until recent years, there was limited scientific research on dietary supplements and so little was known about the right supplements for women and their outcomes. However, the use of supplements overall has increased dramatically over the past couple decades, as well as the understanding of “supplement science “as it applies to several nutrients, vitamins, fatty acids, and proteins. Moving forward on botanical and other non-nutrient ingredients which add positive impact to women’s quality of life.
What are the advantages and disadvantages in taking supplements for women?
Normally, one should be able to get all the nutrients body needs from a balanced diet, but in some cases supplements can provide a little extra when there is shortage in diet or the person is experiencing certain health conditions that trigger a deficiency.
It is essential for women to take certain kind of vitamins to overcome deficiency such as iron, calcium, fish oil, folate, B vitamins, vitamin D, Lutine. Here is some advantages and disadvantages of them.
- Iron, promotes healthy pregnancy, increase energy, and better athletic performance. According to research iron deficiency is most common in female athletes, lack of iron leads to anemia. Benefits of iron in the body – growth and development
- Calcium, known as the bone builder. Calcium plays efficient role for heart, muscle, blood clotting and normal cell function. Women are four times more vulnerable to osteoporosis than men when lacking calcium. https://bodysupplements.net/best-calcium-supplements-women-stronger-bones/?preview=true
- Fish Oil, healthy heart. Food with great source of omega-3s. These special fats support healthy joints, reduce inflammation and enhance brain operations. Lacking omega-3s fats can lower blood vessel health and lead to an increase in circulating triglycerides which is subject to increase the risk of heart disease.
- Folate, look healthy. It’s essential for our cells to make DNA for cell functioning. Without DNA making new cells and tissue, such as skin and hair would be impossible.
- B vitamins, the energy booster. B vitamins are important for producing the energy needed to meet the demands of everyday life. Vitamins B6 and B12 reduce women’s risk of heart diseases, they keep homocysteine levels low, otherwise naturally occurring amino acid increase the risk of heart attacks, stroke and blood clots.
- Vitamin D, the bone. It plays an essential role in maintaining the overall health of the bones, and helps the body absorb calcium. D levels are important to prevent certain diseases such as osteoporosis.
- Lutein, better vision. Lutein is an antioxidant mainly in the eyes to protect them against radical destruction and the results of (ARMD) that lead to blindness in elder women. Also, found in breast and cervical and skin tissue which makes it important to the health of those tissues.
Should women take supplements in their teens?
Healthy teenagers don’t need to take supplements if they eat well-balanced diet. However, some may develop bad eating habits, or health issues that require certain supplements to prevent deficiencies.
According to research, girls ages 9-13 need smaller amount of vitamins than older teens, and teens over age of 14 can take vitamins similar to those adults. It’s not recommended for teens to take any supplements without consulting a doctor.
What food best supplements women with all the nutrients the body needs?
- Vitamin Bs: wheat germ, pork, seafood, beans, rice, sunflower and pumpkin seeds, enriched products like breakfast cereals, organ meats, fortified grain products, dairy products, eggs and many more sources of food.
- Vitamin C: peppers, citrus fruits, strawberries, cantaloupe.
- Vitamin A: organ meats, cheese, and eggs, sweet potato, spinach, and carrots.
- Vitamin D: fatty fish like salmon and beef liver, milk.
- Vitamin E: wheat germ, sunflower seeds and oil, nuts, butter, spinach, and broccoli.
- Vitamin K: K2 is concentrated in animal foods such as natto and pork; K1 is concentrated in vegetables such as kale and collard greens.
Best supplements women pursue to combat signs of aging?
Antioxidants from food and certain supplements can protect and slow the process of aging by reducing cellular damage. General recommendation is to avoid food that aggravate “systemic inflammation.”
While there isn’t a magic supplement for the fountain of youth, those antioxidants might make a big difference. Serena Poon, chef, nutritionist, Reiki master says “antioxidants balance out the effects of free radicals, which are naturally created by your body but also come from environmental factors like pollution, chemicals, and smoke.
If free radicals and antioxidants are out of balance in the body, it can cause oxidation stress, which plays a role in several age-related diseases such as arthritis, diabetes, dementia, cancer, atherosclerosis, vascular diseases, obesity, osteoporosis, and metabolic syndromes,” she adds.
Vitamin A: For healthy more youthful looking skin our body needs this fat-soluble vitamin. It forms of active retinoid compounds both natural and biological acid. It is considered the most effective substances in slowing the aging process by stimulating collagen, treating acne and psoriasis, cellular turnover, and softening wrinkles.
Vitamin C: Experts’ first recommendation for younger-looking skin. It helps collagen production by rebuilding damaged cells due to excessive exposure to the sun to preserve the elasticity of the skin. According to MD Steven Gundry, “If you don’t have any vitamin C, that collagen doesn’t get remixed together, and you get those wrinkles and crevices.”
Vitamin D: As most of us know vitamin D an essential element for bone building, energy and mood levels. However, based on latest foundation, “Aging is associated with a reduction of being able to synthesize vitamin D in the skin upon sun exposure,”
Vitamin B12: Water-soluble nutrient, very essential to our bodies. Women worsen in absorbing B12 as we they older. Doctors may recommend high doses or intramuscular shots if deficiency is presented which makes it one the important vitamins to the body in general especially energy level.
Coenzyme Q10: energizes the skin by helping support the production of collagen. It’s one the most important ingredients in Anti-aging creams that fight wrinkles and liens in the skin as we age.
Prebiotics and probiotics: Protecting gut lining is one the most important thing for health in general. Prebiotics and probiotics balance microbiome that help reduce acne, eczema, dry skin, and wrinkles. It also can reduce the risk of skin cancer linked to UV damage.
Calcium: Skin-cell regeneration and wound healing. It helps “intact skin barrier by keeping proper lipid (or fat) content in the surface cells.” Vitamin D helps calcium absorption in the gut, the older we get the absorption of the calcium declines due to vitamin D deficiency.
Omega 3: Balances skin hydration, soothes breakouts, minimize signs of aging and soften rough, dry skin. It’s fatty acids that serve to “regulate the skin’s oil production.”
Collagen: It strengthens our skin by keeping it dehydrated and preserving elasticity. As we age our body produce less collagen which leads to signs of aging such as wrinkles and dry skin. Several studies have proven that taking collagen supplements can slow signs of aging in our skin.
Magnesium: protect the skin form external damage. It’s a very important component in skin-care products, “it helps replenish skin with other essential minerals.” Daily balance of magnesium is important for skin, muscles and nerve function.
L-Arginine: for healthier, smoother, tighter and wrinkle- free skin. It’s amino acids most be provided through certain diet or supplements if one wants to experience anti-aging magic speed.
Mushroom and mushroom extract: Anti-aging properties. According to human study mushroom contain compounds called polyamines, as Gundry explains “Diets high in polyamines, have recently been shown in a human study to increase both health span and life span. So, eat your mushrooms, and take a mixed-mushroom supplement.”
Curcumin: known as turmeric, a bioactive component for anti-inflammatory and antioxidant properties. It’s enriched with benefits for the body in general. The Latest research starting to study the several benefits curcumin has if used on the skin. Such as, skin glowing, heal wounds, acne scaring, and psoriasis.
Best Supplements women overall advice?
Overall best advice given is to add natural factors to daily life even if supplements are needed. Such as exercise, reduce stress as much as possible consume healthy regular meals. Adding to the fact that no matter how hard we try to balance our diet to ensure our body gets all the nutrient required to maintain better health and slow the aging process, our body doesn’t operate same as we age.
Many factors mess with the absorption of certain vitamins and lack of certain nutrients because of deficiency. Since supplements marketplace is continuing increasing internationally, and the consumption of supplements became essential to many people for various reasons. Therefor, the demands for global quality standards are rising and making affiliation between important regulators are essential since national decisions have international allegations.