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The Best Supplements For Women
Meeting the demands of modern life takes a special kind of woman: You! But not just any kind of you-it takes the best kind of you. It takes the healthiest you that you can be. To perform at your peak, your body needs the nutritional support that it takes to be the best you.
Being the best mother, wife, partner, employee, employer, and all the other titles you hold takes on extraordinary person like you. However, meeting these demands can take lot out of your body. If you want to perform at your utmost, then you need to give the body what it needs to support you: a healthy diet, the vitamins and minerals that keep you fit and healthy, and nutrients that help ypu meet the demands of an extraordinary life.
Here are some of the best supplements for women to help you get the most out of life, to help you boost energy, to cope with the stresses life throws at you, and to help you stay fit and healthy in the short and long term.
Top 5 Energy Supplements for Women
Getting the most out of life takes energy. Running after the kids, climbing the corporate ladder, and being the perfect wife and mother take an astonishing amount of energy. To produce that energy you need to make sure your body has the tools that are necessary to keep you on the go.
The top 5 supplements for energy include iron, vitamin B12, CoQ10, Ginseng, and Carnitine.
Iron
Iron is one of the most important minerals needed to help you produce the energy that you need. Your energy levels are directly linked to your body's ability to transport oxygen to your cells, because your cells use oxygen to produce energy. Without sufficient oxygen, cells cannot produce the amounts of energy it takes to be fantastic.
You need iron to produce new red blood cells, to support your immune system, to support cognitive development, and to promote healthy cell growth. Symptoms of iron deficiency include fatigue, anemia, and an inability to regulate body temperature. You lose iron during your menstrual cycle, which is why it is important to ensure your diet contains sufficient iron.
Iron-rich foods you can include in your diet include lean red meat, organ meats, chicken, turkey, cereals, fish, brans, whole grains, and dark leafy vegetables like spinach and Swiss chard.
Iron absorption and usage is affected by vitamin C, so, if you are deficient in iron, make sure your diet also includes sufficient vitamin C.
Vitamin B12
If you are lacking the energy you need to cope as a modern woman, then it may be time to check your levels of vitamin B12. Aerobic energy is the process your body uses to turn certain nutrients into energy by using oxygen.
Aerobic energy production is one of the healthiest ways to produce energy for your body. To convert nutrients and oxygen into energy, your body produces a compound called succinyl-CoA. Vitamin B12 is vital for allowing you to regulate the amount of succinyl-CoA.
A lack of vitamin B12 can result in weakness, lighteadedness, fatigue, heart palpitations, shortness of breath, constipation or diarrhea, a loss of appetite, bloating, nerve tingling, numbness, muscle weakness, depression, vision loss, and memory loss.
If you are suffering from these symptoms, then you need to consult a medical practitioner and check your vitamin B12 levels. If you are lacking in B12, then you can invest in a suplement or add vitamin B12 rich foods to your diet. Vitamin B12 is not found in plant sources. Foods that contain vitamin B12 include sardines, salmon, tuna, cod, lamb, shrimp beef, yoghurt, and milk.
Carnitine
A nutrient that burns fat for energy and protects against aging may sound too good to be true, but carnitine is responsible for that and more.
Your body produces carnitine to support fat-burning for energy. To produce carnitine you need lysine and methionine. These amino acids form the building blocks of carnitine and the building blocks of fat-burning.
Carnitine is found in red meats, and, generally, the redder the meat, the more carnitine it contains. Other sources of carnitine include peanut butter, wheat, asparagus, and avocados.
CoQ10
CoQ10 is another nutrient you need to ensure you have enough of in order to produce the energy you need to thrive. Your body naturally produces CoQ10 to support energy production and to provide you with antioxidant protection, but various factors can affect how much CoQ10 your body can produce.
Medications, stress, and age can all affect your CoQ10 levels. A lack of CoQ10 can result in a lack of energy, but, more importantly, can result in serious health consequences, including cardiovascular complications. It is therefore important to ensure your body has sufficient CoQ10.
The best natural sources of CoQ10 include salmon, tuna, and other oily fish. Organ meats like liver are also a healthy source of CoQ10. CoQ10 supplements are available, but they can interact with other medications, so if you want to invest in a CoQ10 supplement, speak to your doctor before you add it to your daily health routine.
Panax Ginseng
If you are struggling to keep up, then ginseng may provide you with the stamina and endurance to get you through the day. Studies show that ginseng may reduce fatigue, improve endurance, improve mental and cognitive abilities, reduce stress, and support healthy energy levels.
Stress in modern life is unavoidable, but prolonged stress can deplete your body’s resources and leave you feeling drained and fatigued. Ginseng has the ability to mitigate some of the consequences of prolonged stress and can therefore be an invaluable tool for the modern woman.
Ginseng is now available in tea form. You can find ginseng root at some natural health food stores, and you can, of course, find ginseng supplements almost everywhere these days, so adding ginseng to your daily diet has become extremely easy. If your fatigue persists, however, then seek the help of a medical practitioner to rule out other deficiencies or conditions.
Top 5 Energy Supplements for Women
As a modern woman, mood regulation and the ability to cope with the stress of being a wife, mother, friend, and colleague can take its toll on our health and your life. The right diet and nutrients are crucial for giving you energy and for keeping you healthy and happy.
Here are just some of the vitamins and nutrients that can give you the edge you need to thrive and succeed.
Vitamin
Vitamin D is one of the foundations of women’s health. Your body makes its own vitamin D based on the amount of time you spend exposed to direct sunlight, but with the time constraints placed on you as a woman, and the threat of skin cancer, vitamin D deficiencies are becoming more and more common.
Vitamin D is vital for calcium absorption, and it regulates cell growth and immune function. Vitamin D reduces inflammation. In terms of mood support, vitamin D has been linked to serotonin and is therefore important for helping you to regulate healthy moods. Vitamin D also plays a role in preventing breast cancer.
Getting enough vitamin D can be tricky, though, because essentially you need to spend more time in the sun, and you may not always have the time. Vitamin D supplements offer an effective alternative. You can also get some vitamin D from fatty fish like salmon and tuna, and from cheese, eggs, and beef.
Melatonin
If you are struggling with mood regulation, then melatonin may hold the key. Melatonin regulates hormonal levels in the body and helps you to maintain healthy circadian rhythms, which regulate sleep and cycles like your menstrual cycle
Sleep disturbances, a lack of sleep, and waking up tired may seem a natural part of being a woman, but they don’t have to be, and they shouldn’t be a part of your life if you want to remain healthy and vibrant.
Your body produces melatonin when it is pitch dark. If you don’t get enough sleep, the body cannot produce enough melatonin, which means you can’t get enough sleep, which becomes a vicious cycle.
Melatonin is not found in natural food sources, but you can get melatonin in supplement form in creams, capsules, and tablets.
Ashwagandha
If your inability to regulate moods stems from stress or a hormonal imbalance, then Ashwagandha could be the remedy you need. Ashwagandha is an ancient Ayurvedic remedy that may help you to achieve hormonal balance.
Ashwagandha stimulates healthy blood flow and helps to reduce some of the stress hormones that your body produces. The reduction in these hormones has a positive effect on your ability to regulate moods. This herb may also help to improve your sex drive, and it may even be beneficial for regulating and reducing some of the symptoms associated with menopause, like hot flashes and depression.
Omega-3 Fatty Acids
For a woman, hormonal balance is most likely the most important aspect for supporting healthy mood regulation. Your body produces the hormones you need to stay healthy and happy, but it needs hormonal building blocks to produce them, and the most important building blocks for hormone production are omega 3 fatty acids.
Omega 3 fatty acids can therefore help to balance hormonal levels, and they may be important for reducing the symptoms of menopause. Omega 3 fatty acids may also help to reduce menstrual cramps.
The best source of omega 3 includes fatty fish and fish oil. For vegetarians, flaxseeds, flaxseed oil, and some nuts like walnuts offer an excellent alternative to animal-based omega 3s.
Top 5 General Health Supplements for Women
Energy, mood support, and general health are the foundations of a happy life. There are certain vitamins, minerals, and nutrients that are essential for ensuring your long-term health as a modern woman.
Calcium & Magnesium
Calcium and magnesium are possibly the two most important minerals for supporting short and long term health. Your skeletal system relies on these minerals to keep your bones and teeth strong and healthy.
Most of your calcium is stored in your bones, and you need to make sure that your diet contains at least 1000 to 1200 mg of calcium per day to meet your body’s calcium requirements. You need to make sure your diet contains at least 320 mg of magnesium per day. You also need vitamin D to support the absorption and usage of these minerals.
The best sources of calcium and magnesium include dairy products, eggs, spinach, nuts, and cereals.
Folate
Another essential nutrient for supporting female health is folate. Folate is so important that the CDC recommends that all women of childbearing age should take a folate supplement. The CDC recommends that women consume at least 400 mcg of folate per day.
Folate is essential for the production of new cells, including red blood cells. Folate supports nervous system communication, and it is vital for brain and emotional health.
Natural sources of folate include fruits, vegetables, and leafy greens. Folate is so important that many of our modern foods are enriched with folate. Breads, cereals, pastas, and grains may all contain folate.
B Vitamins
We have mentioned vitamin B12 and folate, but the other vitamins in the vitamin B group are also essential for supporting female health. Many of the B vitamins contribute to energy production and are therefore important for living a healthy, energetic life. B vitamins also support healthy skin and hair.
Your body needs the vitamins in the B group of vitamins to help support metabolism, and they contribute to mental health, too.
Fatigue, loss of appetite, numbness in your limbs, hair loss, abdominal pain, depression, and cramps can all be indications of a lack of vitamin B.
Foods that are great sources of vitamin B include eggs and dairy products. Fish, meat, and chicken contain an abundance of vitamin B. Cereals, grains, and some breads can also provide you with some of the vitamin B group of vitamins.
Vitamin C
Vitamin C is the queen of nutrients for supporting female health. Vitamin C fights free radical damage and therefore reduces the signs of aging. It keeps your immune system healthy and helps to protect you from disease. It supports healthy tissues, bones, and teeth, and it is a vital ingredient for collagen production.
Rough, dry scaly skin, oily skin, dry and splitting hair, inflammation of the gums, bleeding gums, and slow wound healing can all be signs that you are not getting enough vitamin C.
Vitamin C is often used as a part of skin and hair care products. If you want to increase your daily consumption of vitamin C, then adding citrus fruits and cruciferous vegetables, like broccoli, can help you to increase your daily intake of vitamin C naturally.
Multivitamins
It would be wonderful to have the time to spend hours working out the perfect diet for you and your family, but let’s face it – most of us don’t have time to sit down for a cup of coffee, let alone to take time preparing a menu for the whole family.
Multivitamins that are specifically formulated to help support women can be an invaluable tool in meeting your nutritional requirements. Vitamins and supplements can’t take the place of a healthy diet, but they can reduce your stress levels when it comes to providing your body with the nutrients needed.
