For years, vitamins and other supplements were viewed as a "one size fits all." However, many recent studies have differentiated between men and women and have discovered supplements that are especially beneficial for women. Here are the top 10 nutrients for women:
Folic acid or folate
Folate, or synthetic folic acid, is a B vitamin that's especially important for women. Pregnant women whose diets do not include sufficient levels of folic acid are more likely to have babies with certain types of birth defects. Women beyond the childbearing years also need adequate folic acid. It plays an important role in the creation of new cells and in the health of DNA. It also decreases levels of homocysteine, an amino acid that has been linked to stroke, heart attack and dementia.
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Some studies suggest that folic acid can prevent some types of cancer and can stabilize mood swings associated with menopause and perimenopause. Women need at least 400 micrograms per day of this nutrient. Folate occurs naturally in nuts, legumes, spinach, kale and other dark, leafy greens. Folic acid is found in enriched breads, pastas and grains, and is also usually in multivitamins. Some medications, including contraceptives, antacids and diabetes medications, can inhibit absorption of folic acid, so women on any of these might need extra amounts of the nutrient.
Calcium
Calcium provides the building blocks for bones and teeth, and studies suggest it helps prevent breast cancer. Research also shows that adequate calcium intake reduces the severity of premenstrual syndrome. Younger women need 1,000 milligrams of calcium a day. For post-menopausal women, 1,200 milligrams per day is required to prevent osteoporosis associated with aging.
The 1,000-mg dose should be divided into two doses of 500 mg each, taken at different times. A 1,200-mg dose should be divided into three separate doses of 400 mg each. Calcium-rich foods include milk, cheese, ice cream, almonds, broccoli and kale. The mineral is also available in chews and other supplement forms. The most easily absorbed form is calcium citrate.
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Iron
Your body needs iron to get oxygen to cells, and when your iron level is low, you tire easily. Maintaining a healthy iron level is often a problem for women because they lose so much iron during menstruation.
Pre-menopausal women need 18 milligrams of iron per day, while post-menopausal women need 8 milligrams. Because of the increased amount of blood circulation during pregnancy, along with the baby's needs, expectant mothers need 27 milligrams of the mineral daily.
Iron is often found in multivitamins or as a supplement. In the diet, iron-rich sources include beef, pork, poultry and fish, which all contain heme iron. Vegetable sources of iron are called non-heme iron and include beans and dark greens. Non-heme iron is not as easily absorbed, but vitamin C increases absorption.
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Omega-3 Acids
These are beneficial fats that the body cannot synthesize from other types of fats. They can reduce stroke risk for women by more than half, and they also reduce blood triglycerides, lower blood pressure and increase levels of healthy HDL-cholesterol. Omega-3s can also reduce inflammation linked with cardiovascular disease and arthritis. Aim for 1.1 grams of omega-3 fatty acids per day. Good sources are salmon, anchovies, halibut and herring. These fatty acids are also available in capsule form.
Vitamin D
Vitamin D works with your body to help absorb calcium, thereby reducing the chance of developing osteoporosis. New studies suggest that vitamin D also helps prevent several types of cancer, including those of the breast, ovaries and colon. In light of these latest findings, the old daily requirement for the vitamin is obsolete. Women under 50 need 400 IU per day, and if you're over 50, the amount should be increased to 600 IU. Vitamin D is found in oily fish like salmon, and many dairy products contain added vitamin D. It's also found in fortified cereals and multivitamins. Your body can also synthesize vitamin D from sunlight, so try to spend at least a few minutes a week in bright sunlight without wearing sunscreen.
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Magnesium
This mineral is one of the electrolytes responsible for metabolism and for maintaining a healthy heart, circulatory system and blood pressure. It also aids bone growth and keeps nerves and muscles healthy. Because it helps process calcium intake, it's essential in the prevention of osteoporosis. Women should get 320 milligrams of magnesium a day, and good sources include green vegetables, seafood, meats, nuts, kidney beans, dairy products, potatoes, bananas and peanut butter. Spinach, tea and cocoa can limit magnesium absorption. People with kidney failure should not take magnesium supplements.
Vitamin C
Vitamin C is an antioxidant that helps repair cellular damage done by free radicals. It's also needed in the production of collagen for healthy skin, gums, teeth, blood vessels, ligaments and bones. Furthermore, vitamin C is required for optimum brain function and energy production, and recent studies suggest that it can lower cholesterol and help prevent gallstones.
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The latest studies have linked vitamin C to the reduction of heart disease, stroke, cataracts, colds and cancers of the mouth, throat, vocal chords, esophagus, stomach, lungs and colon/rectum. Many doctors and nutritionists recommend that women get 90 milligrams of vitamin C per day, available from fresh fruits and vegetables and juices. The vitamin is also usually part of a multivitamin.
Selenium
Selenium is a trace mineral that's important for many processes in the body. Found in almost every cell, selenium acts as an antioxidant to prevent damage to DNA. It also helps the body fight viral infections, cancer, heart disease and the effects of aging. Selenium is required for healthy skin, hair, eyes and liver function. Women need a minimum of 55 micrograms of selenium per day. Good sources of the mineral include seafood, meats, chicken and Brazil nuts.
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It's also available as a supplement. Vitamin E acts as an antioxidant that destroys free radicals and prevents the destruction of vitamin A. it also protects lung cells, and recent studies suggest that it helps prevent heart disease, cataracts, strokes, cancer and slows the aging process. It's especially important for women because it helps relieve the symptoms of fibrocystic breast disease and often relieves hot flashes associated with menopause. Adult women need a minimum of 15 mg vitamin E daily, but amounts up to 1,000 mg per day are considered safe. In addition to supplements, vitamin E can be found in nuts, seeds, avocados and vegetable oils like olive, sunflower, safflower and canola.
Potassium
Potassium is an essential part of the body's electrolytes, responsible for normal cell functions. Also, especially in the form of potassium citrate, potassium increases bone density and helps prevent osteoporosis. It also reduces salt sensitivity, lowers blood pressure and reduces the risk of kidney stones. Women need 4,700 mg a day, and those who are breastfeeding need 5,100 mg per day.
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Good sources of dietary potassium include bananas, baked potatoes, prune juice, oranges, artichokes, acorn squash, lima beans, cooked spinach, sunflower seeds, tomatoes and tomato juice.
Even though potassium is generally included in a multivitamin and mineral supplement, the amount rarely exceeds 99 mg. Doses of more than 18 grams can be toxic, especially for individuals with unhealthy kidney function.