Vitamins & Minerals Guide for Women
Your body requires a daily amount of specific vitamins and minerals, called micronutrients, in order to function properly. When you do not consume enough of these essential nutrients, you may have a higher risk for diseases and experience unpleasant side effects. In the developing world, the struggle for nutrients has to do with not eating enough, but in the developed world, in many cases the foods we eat do not have an adequate amount of micronutrients.
In both cases, this is called malnutrition. Supplementing with effective vitamins for women’s health can help to prevent malnutrition by ensuring that you consume enough vitamins and minerals. This guide is all about the best vitamins for women’s health, why women may need them, and how they can benefit your overall health.
How Can Vitamins Help Women?
Strong vitamins for women’s health can help women support many different functions and processes of the human body, and achieve optimal health. The best vitamins for women’s health can improve cardiovascular health, digestive health, immune system health, bone strength and density, and help prevent oxidative cellular damage.
They can help you feel better, and look better, too! On top of all this, chances are that you are not getting the adequate amounts of vitamins and nutrients that you should be getting through your diet. About 85% of Americans are not getting adequate amounts of nutrients everyday, and could therefore be considered malnourished. Supplementing with the best vitamins for women’s health can ensure that your body gets what it needs, and help you achieve optimal health when combined with a healthy diet and exercise.
Why Should Women Take Vitamins and Minerals?
Athletes – Athletes need more calories and nutrients than the average person, and they also burn through their nutrients and energy a lot faster. This means that taking the best vitamins for women’s health can be essential to athletic performance and overall wellness. Female athletes are also more prone to getting athletic anemia, which results from a lack of iron in the diet. Overall, the best vitamins for women’s health are also some of the best vitamins for female athletes, whether you are looking to lose weight, enhance strength and endurance, or build muscle. The right supplements are there for you.
Anemia – Anemia is a condition in which there is a decreased number of circulating red blood cells. It causes symptoms such as paleness of skin, headaches, and chest pains, among others. It is much more common in women due to the cycle of menstruation women undergo, which causes monthly blood loss. In the United States, about 1 in 5 adult women have iron deficiency anemia. Taking the best vitamins for women’s health can help treat or prevent anemia.
Osteoporosis Prevention – Osteoporosis is a type of bone disease that happens when the body doesn’t make enough bone, or loses too much bone – or both. Women are at a much higher risk for osteoporosis and brittle bones, and women make up 80% of all osteoporosis cases in the US. Statistically, one in two women in the U.S. will break a bone due to osteoporosis after the age of 50. The best vitamins for ladies can help prevent or treat osteoporosis.
Hormones – Regulating hormones is one of the benefits of taking supplements. Many micronutrients have a beneficial effect on issues that arise due to hormonal fluctuations that women go through every month. This includes the treatment and prevention of PMS, reduced anxiety, and helping to treat and prevent symptoms of depression. Taking the top vitamins for ladies health can help help regulate your hormones and improve your overall health and well being.
Pregnancy – When a woman becomes pregnant, she needs to consume about 300 extra calories a day, and she also requires more of certain vitamins and minerals in order to support the healthy growth and development of her child. Taking the top vitamins for women’s health with your doctor’s guidance can benefit your health and the baby’s health tremendously.
Skin, Hair, Teeth, and Nails – We all like to feel good, and we like to look good too! Taking vitamins and minerals can help improve your health internally and externally as well. Supplementing can strengthen nails and thicken hair, and even strengthen your nails. The right supplements can help to keep your skin soft and supple, and protect it from oxidative damage that may cause wrinkles as you age. They can even keep your smile healthy, and help support the strength and integrity of your teeth. Taking the best vitamins for women’s health can support health and beauty in a number of ways.
10 Most Important Vitamins for Women
Now that you know where ladies may need a little bit of extra health support, you can now explore the different nutrients in more depth. Here is our list of the top vitamins for women’s health, and the best minerals for women’s health!
Vitamin A
What is Vitamin A?
Vitamin A is a fat soluble vitamin that is involved in many important processes within the body, including vision, reproduction, and cellular communication. It also plays an important role in cell differentiation, which is important to the health of organs such as the kidneys, lungs, and heart. It acts as an antioxidant as well, fighting off free radicals and protecting your cells from oxidative damage. Another aspect of vitamin A is that it helps the skin and mucous membranes fight off infections and bacteria, supporting your immune system. Depending on its form, it is either a retinoid or a carotenoid.
There are two common forms of vitamin A that are found in supplements and food, and those include beta carotene, and retinol. Beta carotene is considered a form of provitamin A and comes from plant sources, while retinol and other forms are considered preformed and are derived from animal sources. Vitamin A deficiency is associated with dry eyes and an increase in night blindness or overall blindness. It can also cause bone deformities and digestive and respiratory infections.
How Vitamin A Helps Women
Vitamin A is one of the best vitamins for women’s health. This little vitamin warrior fights off bacteria and viruses, supporting your immune system, and preserves your youth by fighting off free radicals as an antioxidant. It supports the health of your most important organs and it supports healthy vision, and for pregnant women, it supports the healthy growth of bones and teeth in their babies. Overall, it offers many benefits including:
- Supports youthful, healthy skin
- Supports collagen production
- May reduce age related wrinkles
- Helps enhance vision
- Supports healthy bone growth
- Supports the reproductive system
- Supports immune system
- Helps prevent sickness and infection
- Supports kidney health
- Supports lungs
- Supports heart health
- Supports a baby’s growth of bones and teeth
- Supports overall health
Vitamin A is a good vitamin for women’s health and offers overall health support, as well as the revitalizing health benefits for your skin. It is a strong vitamin for women’s health.
Vitamin A Food Sources
Vitamin A foods come in two groups: retinol sources (animal foods) and beta carotene sources (plant sources). Retinol foods include beef liver, eggs, and butter, among others. Beta carotene foods are generally yellow and orange plant foods, such as carrots, apricots, sweet potatoes, and winter squash; but there is also significant amounts of beta carotene in broccoli, kale, spinach, and other leafy greens.
How to Take Vitamin A
Vitamin A supplements are fat soluble, and are better absorbed with a meal. Taking zinc in conjunction with vitamin A enhances your absorption of it as well. The recommended daily dose of vitamin A for adult women is around 700 micrograms per day. Retinol is more easily absorbed and used by the body, because beta carotene must be converted to retinol by the body, however you need both forms for good health.
Vitamin A Side Effects
Vitamin A does not usually cause side effects if it is taken in the proper dosages which do not exceed the upper limit, which is 3,000 micrograms for adult women, and 1,500 micrograms for pregnant women. If you take too much vitamin A, side effects may include diarrhea, dizziness, drowsiness, double vision, headache, etc.
Vitamin C
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water soluble vitamin that humans are unable to produce within their own bodies. This means that vitamin C is an essential vitamin, and must be consumed in proper amounts from our diets. It is required for the biosynthesis of collagen, some neurotransmitters, the amino acid carnitine; and plays an instrumental role in the digestion and metabolization of proteins. It also is involved in healing wounds and infections, and functions as an antioxidant. It supports the immune system and can help reduce inflammation.
Long term vitamin C deficiency can result in lack of collagen formation, which is important to the structure of bones, cartilage, ligaments, tendons, skin, teeth, and even the walls of blood vessels. Those who do not take vitamins and do not eat balanced diets, or those who smoke, or consume a lot of alcohol, are at risk for vitamin C deficiency. Extreme deficiency can result in a disease known as scurvy.
How Vitamin C Helps Women
Vitamin C is a powerful vitamin for women’s health, both for internal and external health. It helps you to look healthier by promoting collagen production, which helps to preserve youth, tighten your skin, and keep it supple. It also helps to fight off sickness, inflammation, and free radicals that would otherwise speed up the aging process. It supports heart and cardiovascular health, boosts the immune system, and much more. The overall benefits of vitamin C include:
- Boosts the immune system
- Protects from viruses and bacterial infections
- Supports healthy, youthful skin
- Enhances collagen production
- Strengthens bones, teeth, ligaments, and tendons
- Helps reduce high blood pressure
- Helps reduce cholesterol
- Protects the heart
- Fights off free radicals
- Fights inflammation
- Helps repair wounds
- Prevents vitamin C deficiency
- Supports overall health
Vitamin C wards off inflammation, free radicals, viruses, and bacteria, which helps you look and feel healthier. It also protects babies and supports healthy fetal immune systems, which is why it is often included in prenatal vitamins. It is one of the best vitamins for ladies health because of its amazing health properties.
Vitamin C Food Sources
Vitamin C foods include many citrus fruits and other colorful fruits and vegetables. Some of the best vitamin C foods include guavas, oranges, grapefruit, strawberries, green and red peppers, papaya, broccoli, kale, pineapple, brussel sprouts, peas, cauliflower, and more.
How to Take Vitamin C
Vitamin C is best absorbed when taken 2 to 3 times a day with meals and adult women can take doses from 75 mg to 1,000 mg. The recommended daily intake of vitamin C for pregnant women is 80 to 85 mg, and 115 mg to 120 mg for breastfeeding women. Vitamin C can enhance the absorption of iron, so if you are taking an iron supplement or eating an iron rich meal, take vitamin C with it.
Vitamin C Side Effects
Vitamin C supplements are considered very safe, and even if you take a lot, generally your body just gets rid of the extra vitamin C it does not use in your urine. However, some people may experience side effects such as abdominal cramps, diarrhea, dizziness, fatigue, faintness, etc.
Vitamin E
What is Vitamin E?
Vitamin E is a fat soluble vitamin that acts as a powerful antioxidant. Because it is fat soluble, the body is able to store it. It plays a role in immune system function, cell signalling, regulating gene expression, and metabolic processes. Other roles that it plays include the production of red blood cells and facilitating the use of vitamin K. It can help lengthen cell life and promote longevity, and provide extra protection from toxins due to air pollution, cigarette smoke, and damaging UV rays from the sun. It supports healthy skin, strong immunity, and healthy vision. There are eight different chemical forms that exist of vitamin E, but only one (alpha tocopherol) is used by the human body.
Vitamin E deficiency can cause a number of symptoms. These include abnormal eye movements, vision loss, blindness, dementia, and liver and kidney problems. It can also increase your risk for contracting a large variety of diseases. Risk factors of vitamin E deficiency include inabilities to properly digest fats, having a disorder called abetalipoproteinemia, and being born prematurely at less than 3 lbs and 4 ozs.
How Vitamin E Helps Women
Vitamin E is very important for women’s health. It supports longevity, protects from free radical damage, and helps to boost the immune system. It also is essential to female reproductive health, and can increase thickness of uterine walls, help prevent miscarriages, and support the health of the amniotic sac during pregnancy. The many benefits of vitamin E include:
- Supports reproductive health
- Supports a successful healthy pregnancy
- Supports longevity
- Supports healthy skin
- Helps improve vision
- Fights free radicals
- Helps protect cells from environmental toxins
- Supports immune system function
- Supports cardiovascular health
- Improves bodies use of vitamin K
- Supports overall health
Vitamin E is one of the top vitamins for ladies health due to the fact that it acts as an extremely powerful antioxidant. It is highly protective of cells and supports immunity and healthy function of the immune system. Vitamin E is a good vitamin for ladies health overall.
Vitamin E Food Sources
Vitamin E foods include many nuts, seeds, fruits, and vegetable oils. Some of the best vitamin E foods include wheat germ oil, almonds, sunflower seeds, hazelnuts, peanuts, spinach, tomatoes, broccoli, mangoes, kiwis, and more.
How to Take Vitamin E
It is recommended that adult women and pregnant women take around 15 mg of vitamin E per day, and while breastfeeding women should take around 19 mg. It is best absorbed with food.
Vitamin E Side Effects
Vitamin E should not cause side effects if taken at a healthy dosage. The established adult upper limit of supplemental vitamin E is 1,000 mg per day. Side effects of overdosing vitamin E include nausea, vomiting, diarrhea, headache, rash, blurry vision, etc.
Vitamin D
What is Vitamin D?
Vitamin D is a fat soluble vitamin that the body can produce when sunlight hits the skin. UV rays trigger the endogenous production of vitamin D, which is why vitamin D is nicknamed “the sunshine vitamin.” There are also a few dietary sources of vitamin D, but the majority of vitamin D comes from contact with sunlight. Vitamin D promotes calcium absorption and helps to regulate levels of calcium and phosphate, promoting bone health. It also regulates cell growth and neuromuscular and immune system functions, while reducing harmful inflammation.
Vitamin D deficiency has become very common, and can result in a number of adverse effects. The symptoms of vitamin D deficiency include bone pain and muscle weakness, and it may also increase your risk for depression, Seasonal Affective Disorder (SAD), cardiovascular disease, cognitive impairment in the elderly, severe asthma in children, and cancer. Those at risk for vitamin D deficiency include people with preexisting medical conditions, those living far from the equator, and those having darker skin.
How Vitamin D Helps Women
Vitamin D is an effective vitamin for women’s health, and helps to support mental health and prevent depression. It also helps support bone density and strength, and prevent osteoporosis, which disproportionately affects women. Around 80% of those diagnosed with osteoporosis are women. The overall health benefits of vitamin D include:
- Supports bone strength and density
- Reduces risk of osteoporosis
- Helps the body absorb and use calcium
- Supports healthy weight loss
- Supports healthy skin
- Acts as an antioxidant
- Helps reduce inflammation
- Supports mental health
- Boosts mood
- Supports prenatal development
- May support fertility
- Helps prevent Polycystic Ovarian Syndrome (PCOS)
- May help prevent breast cancer
- Helps prevent vitamin D deficiency
- Supports overall health
Amongst all these amazing health benefits of vitamin D, it is obvious that vitamin D is a strong vitamin for ladies health in more ways than one. It supports healthy skin, fights free radicals, prevents depression, and supports the reproductive system. It is also essential to the healthy growth and development of a fetus, and is a great prenatal vitamin.
Vitamin D Food Sources
Vitamin D foods include beef liver, cheese, egg yolks, and fatty fish, such as tuna, mackerel, and salmon. They also include fortified foods such as cereal, milk, soy milk, and orange juice.
How to Take Vitamin D
Vitamin D it actually does not have to be taken with food due to the fact that it is passively absorbed in the lower intestine, and one study found that taking it with a high fat diet decreased its absorption by 30% in rats. Vitamin D can be taken with calcium to enhance its bone health support, and facilitate the absorption and use of calcium in the body. It is recommended for adult women to take 600 to 800 IUs, or 15 to 20 micrograms of vitamin D per day.
Vitamin D Side Effect
The upper limit for adult vitamin D supplementation is around 4,000 IUs, or 100 micrograms per day. Exceeding the upper limit may cause side effects such as muscle weakness, bone pain, kidney stones, frequent urination, etc.
B Vitamins
B vitamins, also called B complex, are a group of vitamins that help your body produce energy from your food. These vitamins include vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) B9 (folic acid), and B12 (cobalamin). Each vitamin shares some similar affects, but they each have a distinctive role that they play in the function of the metabolism. The overarching roles of each B vitamin are as follows:
- Thiamine helps your nervous system function properly
- Riboflavin and pantothenic acid support cellular energy production
- Niacin supports the cardiovascular system
- Pyridoxine helps metabolize amino acids and glycogen
- Biotin supports the metabolism
- Folic acid supports fetal development
- Cobalamin supports production of cellular energy
Most of the B vitamins are water soluble and cannot be stored within the body, so they must be consumed in adequate amounts each day through your diet. Vitamin B deficiency can cause skin disorders, fatigue, confusion, insomnia, irritability, and more.
How B Vitamins Help Women
The B vitamins are essential to your health, and supplementing with B vitamins offers many health benefits. B vitamins are some of the best vitamins for ladies because they support the immune system, cardiovascular system, hair, skin and nails. They also reduce fatigue and may assist in weight loss. benefits include:
- Enhances energy levels
- May enhance weight loss
- Supports heart and cardiovascular health
- Helps regulate homocysteine levels
- Enhances immune system
- Helps reduce stress
- Helps maintain healthy skin and muscle tone
- Improves nails and hair
- Supports a healthy metabolism
- Helps improve mood
- Helps reduce symptoms of PMS
- Supports overall health
Another attractive aspect of B vitamins is the fact that they may help treat and prevent premenstrual syndrome, otherwise known as PMS. PMS is a series of symptoms that may arise prior to a woman’s menstrual cycle. These symptoms include cramping, mood swings, and headaches. B vitamins can help alleviate the symptoms of PMS, making them good vitamins for women’s health.
Vitamin B Food Sources
Some vitamin B foods include beef and beef liver, salmon, oats, turkey, eggs, bananas, avocado, kidney beans, spinach, summer squash, almonds, milk, and more.
How to Take B Vitamins
B vitamins are water soluble, so they can be taken at any time of the day. Follow dosage instructions on the product you’re using for best results.
B Vitamin Side Effects
B vitamins do not usually cause side effects if they are taken at a safe dose. Taking doses in excess of 1,000 mcg a day of folate, 35 mg a day of niacin or 100 mg a day of vitamin B-6 may cause negative side effects. These side effects may include nausea, diarrhea, abdominal cramps, etc.
Top 10 Vitamin B12 Supplements
Top 10 Vitamin B-Complex Supplements
Vitamin K
What is Vitamin K
Vitamin K is a group of fat soluble vitamins that includes phylloquinone (vitamin K1) and menaquinones (vitamin K2). Vitamin K is important to the process of blood clotting, supporting healthy bones, and preventing heart disease. It supports bone health and strength by helping to regulate the transport of calcium in the body. By helping the body produce proteins necessary for blood clotting, vitamin K supports the healing process. Vitamin K deficiency causes diseases such as gallbladder or biliary disease, celiac disease, cystic fibrosis, or Crohn’s disease. Because vitamin K is necessary for blood clotting, deficiency may also cause symptoms such as internal bleeding, bleeding from gums, excessive menstrual bleeding, or hemorrhaging.
How Vitamin K Helps Women
Vitamin K’s crucial role in assisting the transport of calcium throughout the body supports bone health and strength, and also helps to prevent calcification and hardening of the arteries known as atherosclerosis. It also can help you absorb and use calcium more efficiently. Overall, the benefits of vitamin K include:
- Supports bone strength and density
- Helps heal wounds
- Supports cardiovascular health
- Improves muscle contractions
- Supports heart health
- Supports longevity of life
- Helps prevent osteoporosis
- Helps prevent atherosclerosis
- Supports overall health
Taking vitamin K together with Vitamin D and calcium is a great vitamin combination for supporting calcium absorption, proper absorption of vitamin D, strengthening bones, and supporting overall health. These vitamins together are some of the best vitamins for women over 50 or who have gone through menopause, because older women have a harder time absorbing calcium.
Vitamin K Food Sources
Vitamin K foods include green leafy vegetables such as spinach, kale, collard greens, turnip greens, swiss chard, mustard greens, etc. It also includes some cruciferous vegetables such as broccoli, brussel sprouts, cabbage, and cauliflower. It is found in smaller amounts in some animal sources such as fish, liver, meat, and eggs.
How to Take Vitamin K
Vitamin K is fat soluble, so it is better absorbed when taken with foods. It is also beneficial to take vitamin K with other vitamins, such as vitamin E, vitamin D, and calcium. Adult women (including women who are pregnant or breastfeeding) need around 90 micrograms of vitamin K per day.
Vitamin K Side Effects
Vitamin K does not have an established tolerable upper level of intake because it does not cause many people negative side effects and is generally considered safe. However, some rare side effects may occur, such as decreased appetite, movement or activity, as well as irritability, difficulty breathing, muscle stiffness, etc.
Iron
What is Iron?
Iron is a very important mineral that your body needs to make hemoglobin, which is the protein in your blood that aids in the transport of oxygen from your lungs to important tissues in your body. It also is important to the formation of a molecule called myoglobin which is a protein that helps to transport oxygen specifically to your muscles, and plays a role in supporting the metabolism. It is also important to proper growth and development, as well as synthesis of important hormones and tissues in the body and neurotransmitters in the brain.
Iron deficiency, also called anemia, is extremely harmful to your body. Signs and symptoms of iron deficiency include weakness, extreme fatigue, pale skin, headache, dizziness, lightheadedness, brittle nails, and more. If untreated, it can eventually lead to damaged organs or even heart failure. In contrast, having too much iron can cause liver damage. Women are at risk for anemia because they lose blood every month from menstruation. Pregnancy and fibroids also increase risk of anemia.
How Iron Helps Women
About 1 in 5 adult women have iron deficiency anemia, making adult women at a much higher risk of iron deficiency. Taking iron supplements can help prevent iron deficiency and support the overall health of women in many ways. Overall, the benefits of taking iron include:
- Helps prevent anemia
- Helps reduce fatigue
- Supports immune system health
- Supports cardiovascular system
- Supports healthy oxygen flow
- Supports healthy muscle function
- Supports healthy brain function
- Supports mental health
- Helps enhance concentration
- Helps regulate body temperature
- Supports overall health
Pregnant women can especially benefit from iron, because they require more iron to support fetal growth and development. Iron is one of the best minerals for women’s overall health throughout adulthood and pregnancy. However, after menopause iron levels spike, so this mineral should be included in the best vitamins for young women.
Iron Food Sources
Iron foods include many meats, vegetables, and legumes. Iron rich food sources include red meats, poultry, dark green leafy vegetables, beans, dried fruits, peas, and fortified foods such as cereals, breads, and pastas.
How to Take Iron
Iron is best absorbed on an empty stomach, and you should not take iron supplements with milk, calcium, or antacids. Drinking orange juice or taking vitamin C with iron is beneficial iron absorption. Adult women should be getting between 15 and 18 mg of iron every day, and this number rises to 27 mg during pregnancy.
Iron Side Effects
Over the counter iron supplements do not usually cause negative side effects because they are much lower doses than prescribed iron supplements. The tolerable upper intake level for women is about 45 mg. At higher doses (which are often prescribed), nausea, constipation and diarrhea may occur. Iron may also cause stools to have a darker color, or look black. This is not a harmful side effect, but if they look tarry then it is.
Iodine
What is Iodine?
Iodine is an essential mineral that the body can not make, and must consume in the diet. It is necessary for the production of thyroid hormones which control the body’s metabolism, and many other important functions. It is also important to the proper bone and brain development during pregnancy and during infancy. Iodine is also used to support health of the skin, women’s breasts, salivary glands, stomach, brain, pancreas, and spinal fluid. Not getting enough iodine can help cause hypothyroidism, mental retardation, goiter, stunted growth, and may even contribute to the development of certain forms of cancer.
How Iodine Helps Women
Hypothyroidism disproportionately affects women in the United States, with about 90% of cases occurring in women. Iodine can help prevent thyroid problems such as hypothyroidism, and support hormone balance and a healthy metabolism. Overall the benefits of iodine include:
- Enhances metabolic efficiency and rate
- Enhances energy levels
- Supports healthy skin, nails, and teeth
- Supports normal growth and maturity during pregnancy
- Strengthens immune system
- May help reduce breast tenderness
- May help prevent or reduce fibrosis
- Supports overall health
Iodine is one of the best minerals for women’s health because it helps prevent health problems that women are at a higher risk for, and it also supports a woman’s reproductive health and the health of a woman’s pregnancy.
Iodine Food Sources
Iodine foods include foods that have iodized salt. Other iodine foods include foods such as sea vegetables, cranberries, yogurt, navy beans, strawberries, and potatoes.
How to Take Iodine
Iodine is best taken with food. Taking iodine on an empty stomach increases your chances of stomach upset. Nutrients that support iodine absorption include vitamin C, selenium, and magnesium. Adults should be getting 150 mcg per day of iodine, while pregnant women should get 220 mcg and breastfeeding women should get 290 mcg per day.
Iodine Side Effects
Taking high doses of iodine, or taking iodine on an empty stomach, may cause side effects. For all adults, the accepted upper intake level is 1,100 mcg of iodine per day. Side effects may include nausea, stomach pain, runny nose, metallic taste, diarrhea, etc.
Magnesium
What is Magnesium?
Magnesium is a mineral that is involved in over 300 enzymatic processes in the body. It is required for the production of energy, glycolysis, and the transportation of electrolytes calcium and phosphorus across cell membranes. The transport of electrolytes is important to the nervous system, including the processes of nerve impulses, muscle contraction, and heartbeat. Most of the magnesium in the body is inside bones and cells. Magnesium deficiency causes symptoms such as anxiety, agitation, Restless Leg Syndrome (RLS), sleep disorders, irritability, nausea, vomiting, abnormal heart rhythms, low blood pressure, muscle spasms, insomnia, etc. A government study found that about 68% of Americans are magnesium deficient.
How Magnesium Helps Women
Magnesium is an effective vitamin for women because it targets so many health issues that women may experience. It helps with depression, anxiety, PMS, and headaches. It may even help with migraines, which are extremely painful chronic headaches that occur most often in women: 18% of women have migraines, while only 6% of men do. The benefits of magnesium include:
- May treat and prevent symptoms of depression
- Helps manage and reduce anxiety
- Helps treat PMS
- Helps prevent and treat headaches
- Helps treat migraines
- Helps promote muscle relaxation
- Supports digestive health
- Helps treat insomnia
- Supports overall health
Women are also more likely to experience gastrointestinal problems due to their menstrual cycles and hormone cycles. Magnesium may help regulate the digestive system. Magnesium is, overall, a very beneficial mineral for women.
Magnesium Food Sources
Magnesium foods include foods such as dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, certain types of fatty fish, bananas, leafy greens, etc.
How to Take Magnesium
Taking magnesium with vitamin D can help to enhance the absorption of magnesium. Magnesium can also be taken as a split dose throughout the day in order to enhance absorption. If you are taking it as a sleep aid, you can take it before bed. Adult women should be getting around 310 to 360 mg of magnesium per day, while pregnant women should be getting between 350 and 400 mg per day.
Magnesium Side Effects
Magnesium does not usually cause negative side effects, especially in dosages of less than 350 mg. However, large doses may cause side effects such as upset stomach, nausea, and diarrhea.
Calcium
What is Calcium?
Calcium is a mineral that is required for muscle function, nerve transmission, signaling between cells, hormonal secretion, metabolic functions, vascular contraction and vasodilation. Vascular contraction is the contraction of blood vessels, and vasodilation is the expansion of blood vessels. This process is important to the regulation of blood flow and blood pressure. Calcium is also important to bone health and helps to fortify and strengthen your bones. Calcium deficiency, also known as hypocalcemia, can include symptoms such as weak hair and nails, memory loss, seizures, and more. Women are at a higher risk of calcium deficiency than men.
How Calcium Helps Women
Calcium is beneficial to women’s overall health, and especially bone health. It also can prevent PMS, support cardiovascular health, and support a healthy pregnancy. The overall benefits of calcium include:
- Supports bone growth and development
- Helps support bone strength and density
- Helps prevent and reduce symptoms of PMS
- Supports skin health
- Supports cardiovascular health
- Helps regulate blood pressure
- Supports healthy fetal development
- Supports healthy pH balance
- Helps prevent osteoporosis
- Aids in weight loss
- Helps regulate hormone levels
- Supports overall health
Calcium supplements can also support weight loss by catalyzing the metabolism, and encouraging fat burning. Calcium is a great women’s supplement overall.
Calcium Food Sources
Calcium foods include foods such as milk, kale, sardines, yogurt, kefir, broccoli, watercress, cheese, bok choy, okra, and almonds.
How to Take Calcium
Taking vitamin K with calcium can help enhance the absorption of calcium. Calcium carbonate supplements should be taken with food, and calcium citrate can be taken with or without food. Avoid taking calcium with a multivitamin or an iron rich meal. The recommended daily intake of calcium is from 1,000 to 1,300 mg daily for adult women and pregnant women.
Calcium Side Effects
The established upper limit of intake for adults is about 2,500 mg of calcium per day. If taken correctly and within a safe dosage, most people do not experience side effects from calcium supplementation. However, side effects that may occur include nausea, constipation, weakness, drowsiness, headache, dry mouth, metallic taste, etc.
