A woman’s body goes through a lot of changes in its lifetime. To keep up with those biological changes, a healthy diet may not be sufficient. Depending on the woman’s health needs, age, lifestyle, and current health condition, there are certain vitamins they may be deficient in, or they need more of. It’s a matter to be decided upon by a doctor to be certain that the vitamins the woman is taking is, in fact, what they need, for better health.
Luckily, today, there isn’t a shortage of vitamin supplements women can take from reputable sources, like supplementswise.com. The best source of vitamins is healthy food, but a busy lifestyle may often render this difficult to comply with. This is where the need to take in extra supplements come in.
Rounding up those vitamins, these are some of those that are popularly demanded for and by women:
Vitamin B1 (Thiamine)
Women who are pregnant, have just given birth, or have just gone through a bariatric surgery are under a great risk of thiamine deficiency. This is characterized by symptoms like loss of appetite, irritability, tingling sensation in the arms and legs, blurry vision, and changes in heart rate.
Thiamine is needed by women to convert nutrients into energy. This is also very important for the proper functioning of the body’s cells.
Sunlight is one of the best sources of Vitamin D. For those who live a sedentary lifestyle, however, or who are mostly indoors, it can be quite challenging to have that needed Vitamin D supply, hence, the need to take supplements.
The body needs Vitamin D as it can promote bone and cell growth. Like magnesium, a good supply of Vitamin D is also necessary for the body to preserve its ability to absorb calcium.
Vitamin B2 (Riboflavin)
Vitamin B2 or riboflavin is needed by the woman’s body for growth, development, and energy production. If you’ve been feeling under the weather and weak quite frequently despite having enough sleep, that’s a telling sign you might be deficient in Vitamin B2. Pregnant women, senior women, and those who are still battling eating disorders are at a higher risk of developing B2 deficiency
Women need magnesium as it plays an important role in muscle contractions. When you’re stressed, your muscles will need that extra push to relax better—magnesium has that power. Most importantly, a woman’s body will need to have adequate levels of magnesium to aid in the absorption of calcium.
Apart from magnesium supplements, the best food sources include beans, spinach, and almonds.
As a woman ages, the bone mass and density start to weaken. Calcium is needed to keep the bones strong, and this includes the teeth, too. While taking calcium supplements help, you also can’t go wrong with increasing your dairy intake. If you’re lactose-intolerant, plant-based sources of milk, like cashew, almond, and rice milk, also help supply the body’s calcium needs.
Iron supplements are especially recommended for pregnant women who could also be suffering from iron deficiency or anemia. Some signs that suggest you may be suffering from iron deficiency include extreme fatigue, pale skin, headache, cold hands and feet, and extreme dizziness. Compared to men, women have a higher risk of becoming iron deficient because of the blood loss that happens during the menstrual period.
With your iron supplements, you also have to take a rich and balanced diet. The best food sources of iron are beef or chicken liver, oysters, cooked turkey, and veal.
Vitamin A is also referred to as beta-carotene. The body needs this to improve immune system, vision, and reproductive health. Most importantly, the body’s organs, like the lungs, heart, and liver, need to have a good amount of Vitamin A for it to continue functioning properly.
On top of taking Vitamin A supplements, the best natural sources include beef liver, fortified cereals, salmon, dairy products, and broccoli.
Vitamin C, also known as ascorbic acid, is another must-have vitamin for women. This is needed for the body to boost its immune system function. Vitamin C is also an antioxidant that can protect the cells from getting damaged due to free radicals that may invade the body. For women who’ve just gone through birth, particularly through caesarean operation, wound healing can be promoted by helping the body produce more of its needed collagen.
The body needs adequate supply of vitamins and minerals for it to continue performing its organic function. With women who wear so many hats in a day and are overworked, this need is even greater. The fast-paced life women go through today may not buy enough time to whip up healthy meals every day to complete the recommended dietary requirements. This isn’t to say, however, that you should decide for yourself what vitamins to take. As your purpose is to enjoy better health, speak to your doctor first. That way, a medical and complete health check can be done to determine what vitamins and minerals are best suited for your medical needs.