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When talking about vitamins and minerals supplementation, women have some basic requirements, the essentials to keep everything working well inside and show it outside. We will explain why. Keep reading!.
“About 75% of the US population aren’t eating plenty of fruit, and more than 80% don’t consume enough vegetables.” (1)
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis, and women are more susceptible to this disease as there is less mass, and menopause has a greater effect on their bones. (16)
Inadequate dietary calcium has long been associated with osteoporosis." (15)
“One in two women over 50 will experience osteoporosis in their lifetime? And younger women can suffer from it too if there is a lack of estrogen.” (2) (16)
Not only to feed your bones but calcium helps with premenstrual syndrome (PMS). Women who take an extra source of calcium reduced mood disorders during PMS, such as anxiety, depression, emotional changes, and water retention. (22)
The recommended daily amount of calcium is 1,000 mg for adults up to age 50. That increases to 1,200 mg for adult women from age 51 to 70, and both sexes after age 71. (5)
Iron is one of the minerals that women need to pay more attention to. Your body uses iron to make hemoglobin and some hormones. How much you need daily depends on your life stage. Adult women need 18 mg, while teen girls just 15 mg. But! if you are pregnant, you should consume 27 mg. (3) Remember women lose iron throughout their lives from periods, pregnancies, and nursing. That’s why you need an extra source to boost your iron levels. (5)
"Women especially need to be concerned about their iron levels. One in five women of childbearing age has iron-deficiency anemia, according to the National Heart, Lung, and Blood Institute." (13)
If you are feeling weak, are constantly having headaches, your feet and hands are usually cold, there is probably a lack of iron in your body.
Everybody needs magnesium, it helps to maintain strong muscles and joints, but women require it even more, due to the hormonal changes over the years. Especially in their period, it softens premenstrual cramps and menstrual pain by helping to relax muscles. (6)
Magnesium has been shown to play a key role in regulating high blood pressure naturally, it also helps with bone formation, hormone secretion, and normal heart rhythm. Evidence shows that magnesium supplementation may reduce feelings of anxiety and stress. (4)
The Institute of Medicine of the National Academy of Sciences recommends that women who are 31 years or older receive a dietary intake of magnesium of about 320 mg. (17)
“Magnesium can significantly improve PMS symptoms, including mood changes.” (17)
Premenstrual syndrome (PMS) is one of the most common disorders among women of childbearing age. Interestingly, magnesium has been shown to improve mood, reduce water retention, abdominal cramps, tiredness, and other symptoms in women with PMS. (18)
Have you heard about Magnesium Glycinate? Well, is a form of the mineral magnesium that is bound to the amino acid glycine. Glycine increases the bioavailability of magnesium by increasing its absorption in your small intestine, enhancing the uptake of magnesium into your bloodstream.
Magnesium Glycinate plays an important role in the joint system and it helps relieve muscle aches and muscle cramps. Also,it’s recommended to control blood sugar levels and support to decrease abnormal heart rhythms.
Collagen is the most abundant protein in your body, so it is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.
And that’s why it is so important, responsible for lots of functions, including providing your skin with structure and strengthening your bones.
“Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.”(19)
Collagen supplements can bring relief from pain by combating aging tissue and arthritis, aiding normal repair of ligaments, tendons, joints, and bones while improving connective tissue. (5)
Collagen Peptides are generally more bioavailable- they are better absorbed into the bloodstream. After consumption and absorption collagen Peptides travel throughout the body, repairing, rebuilding and providing energy.
“Collagen can help improve skin elasticity, which can delay the appearance of wrinkles.” (5)
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First of all, B complex
You should make sure that you’re getting enough of them, which are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), in your diet.
The eight B vitamins are crucial to the production of energy and red blood cells, and they are especially important for women who are pregnant and breastfeeding because aid in fetal brain development as well as reduce the risk of birth defects. (8)
If you have ever gone to the drug store looking for a remedy for tiredness or fatigue, they may have recommended B vitamins. That’s right! These vitamins play a fundamental role in regulating energy in our bodies, and that is why their deficit is associated with tiredness, fatigue, and lack of strength. (9)
In addition to their role in metabolism, they help to maintain healthy skin, hair, nails, and nerve functions. And so important, to prevent anemia. (10)
You can find a great source of vitamin B and other important minerals in a Women’s multivitamin which is designed for women’s needs.
Do you want younger-looking skin? Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals. This means wrinkles away!
“If you’re noticing a few signs of aging, Vitamin C is great for collagen regeneration.” (14)
The body needs it to form blood vessels, cartilage, muscle, and collagen in bones, and it is vital to your body's healing process. Vitamin C also helps your body absorb and store iron, and it is essential for immune system support (11) Because your body doesn't produce vitamin C, you need to get it from your diet. A natural source of vitamin C is Camu Camu Fruit. Camu Camu Powder or Camu Camu capsules.
How much do you need? The recommended dosage for healthy women is 75 mg per day (120 mg per day for women who are pregnant or breastfeeding). (12)
“Vitamin C is required for the proper metabolism of fat. The vitamin allows your body to use fat as fuel instead of eating it in other forms.” (14)
So-called “sunshine vitamin” because our bodies produce it naturally when the skin is exposed to the sun. Why is it so important?
It helps our bodies absorb calcium from our diet and supplements we may take. Vitamin D also plays a role in the development and maintenance of healthy bones. (7)
“Vitamin D plays a crucial role in the body's immunity”
If you want to boost your system, and you aren't getting daily time in the sun, you should consider taking some extra supplements.
Superfoods are some foods that have a lot of vitamins and minerals, which make them nutritionally dense and thus good for one's health.
I’m gonna tell some about some of them. Moringa, the new superfood, rich in nutrients and antioxidants, full of vitamins C and D, iron, calcium, and also high in protein and fiber.
You can take it as powder by mixing it in your smoothies. There are some fruits from the Amazon Rainforest that you should know and consider to take: Aguaje and Camu Camu. Firstly, vitamin A, vitamin C, vitamin E, and Iron are among the top vitamins in Aguaje. Some of the B complex too, like B1, B2, and B3.
What about Camu Camu?
It is known to have 100 times more vitamin C than lemon and 30 to 60 times more than an orange. And, if that was not enough, the intake of Camu Camu increases the levels of calcium, iron, phosphorus, potassium, niacin, and riboflavin. Chanca Piedra, or Stone Breaker, with a great amount of minerals, including calcium, magnesium, potassium, phosphorus, iron, zinc, and manganese, can serve as an alternative source of nutrients. Capsules are recommended as they contain highly concentrated plant extracts.
Last but not least, Maca is one of the new superfoods that are good for your health. The power from the Peruvian Andes to your body. Rich in the most important minerals, magnesium, calcium, phosphorus, potassium, manganese; vitamins B1, B2, C, and E; and it is a powerful antioxidant, energetic, and revitalizing.
References:
(1)(https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#micronutrient-deficiencies-inadequacies)
(2)(https://www.aurorahealthcare.org/patients-visitors/blog/osteoporosis-why-it-affects-more-women-than-men#:~:text=Osteoporosis%20is%20a%20bone%20condition,2%20million%20men%20have%20osteoporosis.)
(3)https://ods.od.nih.gov/factsheets/Iron-Consumer/
(4)https://www.mdpi.com/2072-6643/9/5/429
(5)https://www.eatthis.com/health-supplements-women/
(6)https://www.aquilea.com/blog/energia-y-vitalidad/para-que-sirve-magnesio-mujeres/#:~:text=Estos%20son%20los%20beneficios%20del%20Magnesio%20en%20las%20mujeres&text=Por%20otro%20lado%2C%20este%20mineral,los%20huesos%20y%20las%20articulaciones.
(7)https://www.everydayhealth.com/womens-health/7-essential-supplements-women/
(8)https://www.healthline.com/health/food-nutrition/vitamin-b-complex
(9)https://www.kernpharma.com/es/blog/vitaminas-imprescindibles-para-nuestra-salud-las-vitaminas-del-complejo-b
(10)https://www.medicalnewstoday.com/articles/324856#benefits-and-uses
(11)https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
(12)https://www.health.harvard.edu/staying-healthy/by-the-way-doctor-whats-the-right-amount-of-vitamin-c-for-me#:~:text=The%20recommended%20vitamin%20C%20dosage,is%202%2C000%20mg%20per%20day.
(13)https://www.healthgrades.com/right-care/food-nutrition-and-diet/what-women-need-to-know-about-taking-iron-supplements
(14)https://www.bodylogicmd.com/blog/12-fascinating-facts-about-vitamin-c/
(15)https://www.jognn.org/article/S0884-2175(15)34145-9/fulltext
(16)https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age#:~:text=Calcium%20is%20needed%20for%20our,mass%20and%20high%20fracture%20rates.
(17)https://www.healthcentral.com/slideshow/6-reasons-women-need-magnesium
(18)https://www.healthline.com/nutrition/10-proven-magnesium-benefits#TOC_TITLE_HDR_10
(19)https://www.healthline.com/nutrition/collagen-benefits
(20)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
(21)https://www.which.co.uk/news/2020/04/11-top-vitamins-and-minerals-to-keep-your-immune-system-healthy/
(22)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313351/
(23)https://www.verywellhealth.com/calcium-supplement-health-benefits-190470
(24)https://theconversation.com/get-headaches-heres-five-things-to-eat-or-avoid-76611
(25)https://www.runnersworld.com/uk/health/injury/a775718/what-all-runners-need-to-know-about-joint-health/
(26)https://www.cedars-sinai.org/blog/collagen-supplements.html
(27)https://www.yoursupplements.com/blogs/news/what-is-vitamin-b-complex
(28)https://science.howstuffworks.com/life/inside-the-mind/emotions/men-or-women-happier.htm
(29)https://www.hopkinsmedicine.org/health/conditions-and-diseases/pots-a-little-known-cause-of-extreme-fatigue
(30)https://www.healthline.com/health/beauty-skin-care/vitamin-c-serum-benefits
(31)https://mnoncology.com/practice-news/vitamin-d-important-enough-to-supplement/
(32)https://gethealthyu.com/10-minute-bicep-workout-for-women/
