The best nutritional supplements for women

Women resort to nutritional supplements; To make up for a shortage of some important nutrients, then we'll talk about what are the best nutritional supplements for women, so keep reading.

It is a diet that contains the vitamins and minerals needed by the body; Important to maintain his health. So when there is a shortage of some important nutrients, women resort to nutritional supplements; To make up for this deficiency. In this article, we will talk about what are the best nutritional supplements for women, so keep reading.

Calcium is a basic mineral found in large quantities in milk and other dairy products, and calcium usually represents just over 1% of a woman's body weight, which indicates its great importance to women.

The importance of calcium lies in nutritional supplements for women in its important role for bones and teeth, in addition to its role in the work of the heart, muscles, blood clots and the function of the natural cell.

Since women are more likely to develop osteoporosis at a rate of up to four times that of men, obtaining enough of it is necessary for bone health for life.

It is preferable not to take a dose Calcium supplements Daily about 500 mg, in addition to eating calcium-rich foods, such as milk, cheese and other dairy products. If you take a dose of more than 1000 mg per day, the dose is divided by half in the morning and half in the evening; To ensure maximum absorption.

You should speak to the doctor before taking calcium supplements, especially if you have a history of kidney disorder or if you take diuretics or other medications on a daily basis.

Fish, such as mackerel, herring, sardines, and salmon, are a rich source of omega-3, which contains both Ecosapentenwick (EPA) and Dokosahiksanwick (DHA).

And because this type of fat cannot be made in our bodies, in addition to that many women do not eat enough fish, so they do not get enough of these nutrients, which makes Fish oil supplements One of the most important nutritional supplements for women.

Omega 3 fat plays an important role in cardiovascular health, as it reduces diffuse triple fats; To reduce the risk of heart disease. These fats also support healthy joints, reduce inflammation, and improve brain processes. Some research has linked less omega-3 intake, mood swings and depression.

One gram of EPA and DHA per day helps most women, but for those with a high level of triple fat they can eat 2 for 3 grams of fish oil per day with a low diet in alcohol consumption and fatty foods.

Omega 3 supplements are preferred with food; To improve absorption. Of course, these supplements should be covered by the directions of the specialist doctor, in addition to that these supplements should be avoided if you are allergic to fish.

Folic acid It is also called vitamin B which is soluble in water, and folic acid is important for body cells to make DNA. Without DNA, the cells will not function properly, and new tissue will not be made for skin or hair.

Folic acid is used as one of the nutritional supplements for women for pregnancy, especially in the first two weeks. Folic acid is crucial to preventing fetal tube abnormalities, such as spina bifida.

All adult women must also consider taking a folic acid supplement, as it is rich in many benefits that can be obtained from food sources such as: spinach, and melons.

The recommended dose for healthy, non-pregnant women is about 400 micrograms per day, while pregnant women must take 400 to 800 micrograms of folic acid before birth.

The importance of vitamins is that women can burn more than 2000 calories a day; Therefore, vitamins B are necessary to produce the energy needed to meet the requirements of daily life.

Vitamin B6 and B12 reduce the risk of women suffering from heart disease by helping to maintain low Homocysteine levels, and Vitamin B7 plays a vital role in hair health.

This is why it is preferable to provide a supplement containing vitamins B as one of the nutritional supplements for women, along with a balanced diet containing fat-free meat, whole grains, fruits and vegetables.

Coenzyme Q10 is a soluble food element in fats found in a variety of foods, including meat and fish.

The importance of this supplement is that it is a powerful antioxidant, in addition to being a major component in helping to produce energy within cells. The auxiliary enzyme Q10 also helps protect from early aging, and supports cardiovascular health.

Eating this supplement is important for women most at risk of heart disease and cancer who are treated for these diseases, but the doctor must speak first before taking it.

The recommended dose of women is 30 for 100 mg per day, and if more than 100 mg is consumed per day, the quantity is divided into two or more servings; To enhance absorption better, Coenzyme Q10 is preferred with meals for better absorption as well.

Vitamin D. Of fat soluble vitamins as well, in addition the body can make vitamin D when exposed to sunlight, and is also found in some products such as milk.

Vitamin D is available in two forms: Ergocciferol (D2), andCole Calseverol (D3).

Vitamin D is important; To help him absorb calcium from the diet and other nutritional supplements that women may take, he also plays a role in developing and maintaining bone health, as well as his role in preventing osteoporosis.

Lutein It is a fat soluble food ingredient, also called carotene. It is found in vegetables with dark green leaves such as spinach, as well as in different fruits, corn and egg yolks.

The importance of lutein as a nutritional supplement for women includes that it is an antioxidant that is concentrated in the eye; Thus helping to protect it from the destruction of free roots and the resulting age-related macular degeneration (ARMD), which is a major cause of blindness in older women.

What is the best nutritional supplement for women after thirty?

Upon reaching the age of thirty for women, they become more vulnerable to some diseases. Therefore, nutritional supplements full of minerals and vitamins must be taken care of. To maintain their health, these supplements include: folic acid, calcium, vitamin E, vitamin A, and vitamin D.

What is the best nutritional supplement for women after forty?

The best nutritional supplements for women after the age of forty are those that contain the following vitamins and minerals: vitamin B6, vitamin B12, vitamin C, vitamin D, and folic acid.