Staying fit and healthy is not easy, especially for women. The discipline and dedication can be hard for some to keep up with, particularly when it comes to diet and exercise.
Yes, as a woman you need to stay on top of your health in every way possible. This way you can maintain a healthy life, with little to no ailments. Staying fit and healthy is the only way to ensure you age with grace and prolong your life while keeping the quality of life needed to enjoy your twilight years. Botox and plastic surgeries are not the way and can only cover so much.
Exercise and a healthy diet, however, may not be enough, especially for women. Even a well-balanced diet will lack certain elements, or enough quantities of them, to maintain an optimal health and vitality.
While there are many vitamin supplements targeting women, you still need the consent of a general physician to take them. They can prescribe the essentials your body needs, as well as the dosage. You would be well advised to not take vitamin supplements just for the sake of it. This may be counterproductive for your health.
You can always check on-line guides like Consumer Advisors for more information and reviews on specific supplements. For now, here are the five supplements every woman needs:
1. Calcium and Magnesium
Calcium and magnesium taken together can help relax your body and lower blood pressure for a restful night, especially after a busy day at work.
Calcium is found in the bones and teeth and there is 1% floating in the blood for supporting the normal functions of the heart, muscles as well as blood clotting and normal cell function.
However, women are more prone to developing osteoporosis and if the 1% of the blood drops, then your body will use calcium from your bones. Therefore, a calcium supplement is very important for optimum health.
As for magnesium, it will relax your body muscles as well as the heart. If you take these two vitamin supplements together, ensure that the calcium to magnesium ratio is 2:1 that is 500 milligrams of calcium and 250 milligrams of magnesium. You can take it twice a day, with breakfast and an hour before bed.
2. Omega 3 fatty acids
Omega 3, or fish oil are fatty acids found in healthy food products such as tuna, salmon, sardines, trout, and herring. It is also found in fish oil supplements. You’ll note that fresh fish is not that present on traditional continental America’s menus, which is a problem.
Fish is also highly rich in docosahexaeonic acid, DHA and eicosapentaenoic acid, EPA, which are fats that your body cannot make on its own.
Since most women do not get enough of these fats, it is important they satisfy this need with contaminant-free fish oil supplements.
A dosage of 1,000 milligrams per day is enough to reduce body inflammation, prevent different heart diseases and support your blood vessels. Omega 3s are also good at preventing depression, moodiness and improving brain function.
Nonetheless, seek medical advice first before taking fish oil supplements, especially if you are pregnant, on medication or have a history of bleeding disorders.
3. Vitamin D3
Vitamin D3 is found in milk. Our bodies can also make it when exposed to appropriate levels of sunlight. However, drinking milk on a daily basis can be hard, especially if you are lactose intolerant. Furthermore, with layers of makeup and moisturizers that most women use, it can be hard for their body to absorb the needed sunlight for making enough vitamin D3.
Besides, sometimes the sun can do more harm than good, depending on the level of exposure. Therefore, for some women the best way to get enough of D3 is to have it prescribed by a general physician.
Vitamin D3 is essential for building your immune system, so that your body can fight different kinds of diseases like osteoporosis. You should take it daily, and opt for those with at least 500-800 IU. Besides, it is better if the vitamin D has both calcium and D3.
Lutein is an antioxidant usually found in dark leafy green vegetables (kale, spinach and broccoli), egg yolks, corn and various kinds of fruits. It is very powerful and can protect your eyes from free radicals like chemicals, toxins, and pollutants that are prone to damaging the eye and causing macular degeneration.
Lutein is also present in our skin cells and can protect you against sun damages. People consuming 6.9 to 11.7 mg of lutein per day through diet had the lowest risk of developing age-related macular degeneration (AMD) and cataracts.
Women who have a family history of macular degeneration should take this vitamin supplement to keep their eyes and entire body in check. The normal daily dosage is 6-10 milligrams with a healthy meal.
5. Coenzyme Q10
Coenzyme Q10 is another powerful antioxidant that energizes the mitochondria in your cells. It also slows down your aging process, from the inside out. Additional important aspect of Coenzyme Q10 is its ability to promote a healthy functioning heart.
It is usually found in a variety of food products from fish, meat, as well as beans and different legumes. The appropriate dosage for optimal health is 100 milligrams per day, with healthy food for proper absorption into your system.
If you are taking any cholesterol-lowering medications, then you should be on this vitamin supplement, as these kinds of medications usually block your body’s ability to produce Coenzyme Q10 or absorb it from food products.
There are many dietary supplements targeting women, but the above five can be considered essential for most women. However, you should always do a check-up first, to make sure your body does not lack any vital vitamin. Once tests are done, your physician will recommend what’s the best supplement for you.