We spoke with registered dietitians Amanda Sevilla, RDN, and Lauren Hoover, RD, to uncover some of the finest supplements for women to take if they are constrained by diet or time. Check out The Best Supplements to Take Every Day, According to a Dietitian, for more information on which supplements to take this summer.
1.Omega-3DHA Energy Supplements
DHA (docosahexaenoic acid) is an omega-3 fatty acid found in certain forms of oily seafood. Omega-3 DHA is "extremely crucial for heart health as well as cognitive health," according to Sevilla. There is a lot of evidence to back this up, especially when reducing cardiovascular disease and delaying Alzheimer's disease signs.
Omega-3 DHA, according to the Cleveland Clinic, not only lowers your chance of cardiovascular disease but also lowers your risk of mortality if you've already been diagnosed with it. Pregnant mothers who take omega-3 DHA supplements have been shown to have better fetal health.
2.Protein Whey Protein Powder
Getting adequate protein throughout the day is essential for women's overall health. "Women often do not consume enough protein to meet their needs," Hoover says, "and for others, getting enough protein only from dietary sources is problematic." We may have negative impacts such as thinning hair, loss of muscle mass, and a weakened immune system if we don't obtain enough protein in our regular diet.
Hoover suggests taking protein supplements if you don't think you're receiving enough protein from your diet. According to Hoover, protein supplements, such as ready-to-drink shakes or powders, can be a handy method to acquire more protein in the diet.
3.Folate Ginger Supplements
If you haven't tried taking folate pills yet, you might wish to do so. "Folate adequacy is important for proper nervous system development for babies and neural tube development," says Sevilla. "Folate is a B vitamin that is often recommended for prenatal supplements."
Furthermore, according to the National Institutes of Health, folate is essential for women of reproductive age, even if they aren't pregnant. This supplement can aid in reducing inflammation, preventing cardiovascular disease and stroke, the delay of Alzheimer's symptoms, and even the treatment of depression.
4.Magnesium Fibre Supplements
Oats, whole grains, and a variety of nuts and seeds are all high in magnesium. If you don't eat magnesium-rich foods often, you might want to consider taking a supplement. Magnesium, according to Sevilla, aids muscle contractions in our bodies. "Magnesium is beneficial not only to athletes but also to premenopausal women since it relieves cramps," explains Sevilla.
Magnesium has also been proved in studies to benefit our mental health in addition to our physical wellbeing. According to a 2013 study published in Pharmacological Reports, Magnesium can aid individuals with depression who are taking an antidepressant.
5.Calcium Supplements
Calcium is an essential component of our diets, especially as we become older. "I advise older ladies to take [calcium] supplements to assist prevent age-related bone loss," Hoover says. Calcium not only keeps our bones healthy, but it also keeps our neurons and muscles healthy.
According to the Mayo Clinic, women between the ages of 19 and 50 should consume at least 1,000 milligrams of calcium each day, with those over 50 receiving 1,200 mg. Getting this much calcium in a day can be difficult for lactose intolerant, vegan, or don't like dairy products. If this describes you, you might want to look into calcium supplements.
6.Vitamin D BCAA Supplements
When it comes to bone health, vitamin D is a must-have supplement for women. "Because estrogen is a critical aspect of bone health, women are more at risk for bone fractures, especially after menopause," explains Sevilla, "and increasing vitamin D can help strengthen our bones."
Although more research is needed to understand the other benefits of vitamin D, studies have already shown that it aids immune function, cancer prevention, and supporting a healthy pregnancy. Not only that, but vitamin D can aid women who are depressed, particularly during the winter months when there is little to no sunlight.
7.Multivitamin Vitamin C Supplements
There aren't many reasons, especially for women, to ignore a good multivitamin. "Look for multivitamins with vitamin C, calcium, iron, magnesium, and potassium, as well as key micronutrients like thiamin, riboflavin, niacin, B6, B12, folate, selenium, beta-carotene, vitamin E, K, and D," Hoover advises.
Before taking a multivitamin, Harvard Health recommends consulting with your doctor to determine which supplement combinations are best for you. Certain vitamins may be required in greater quantities by you than others, depending on your age and stage of life. For example, women before and after menopause may need different things. "If you are premenopausal, look for a multivitamin that contains higher amounts of iron," says Hoover.
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