Must have health supplements for women

Jun 29, 2021

Nutritional requirements for women change depending on which stage of their lives they are in.

Regardless of an individual’s age, gender or physique, the consumption of a balanced diet is always advised. All living human beings have varying nutritional requirements, but a wholesome meal also helps in meeting the needs of those food groups that might get overlooked. This is especially true in the case of women as their life cycle entails various phases such as menstruation, childbirth, and menopause. Food requirements for women thus change over time and are dependent on what phase of life they are in. Transition to menopause often leads to several deficiencies in terms of vitamins and minerals, and this can pave the way for serious health troubles for women. Hence, to keep ailments at bay and lead a healthy life, here are some health supplements that women should take to remain fit and healthy.

Calcium
Usually, a little more than 1% of a woman’s body weight is dependent on the calcium content in her body, making it an extremely essential component for overall health. Good amounts of the same can be found in milk, other dairy products, and fortified food items. Calcium is known as a bone builder as it’s responsible for strengthening the skeletal system, it also helps to improve heart and muscle action, reduces blood-clotting and ensures smooth cell function. Since women tend to lose a lot of calcium while breastfeeding and menopause (pre and post), calcium supplements are extremely important and must be a part of a woman’s daily routine.

Iron
Known as the carrier of oxygen, iron accelerates the production of red blood cells. It boosts immune functions, cognitive development, and helps regulate body temperature. A lack of the same can lead to fatigue, shortness of breath, and anaemia. Food items such as green leafy vegetables, red meat, cereals, beans and whole grains are rich sources of iron and must be a part of a woman’s daily diet.

Zinc
In the wake of the coronavirus pandemic, there has been a renewed faith in Zinc’s anti-infective properties. When used in the right dosage, Zinc leads to decreased oxidative stress and decreased generation of inflammatory cytokines in those battling Covid. It also helps defend the body against toxins, fights off foreign substances, and contributes towards the production of T-cells that protect the body from virus attacks. Found in legumes, oysters, nuts, and seeds, Zinc also helps to keep blood sugar levels in check. Hence, women of all ages should consider discussing the consumption of zinc supplements with their doctor.

Fish oil
Mackerel, Lake Trout, Herring, Sardines, Tuna, and Salmon – all of these fish are packed with Omega-3 goodness. This healthy and specialized fat cannot be produced by the human body internally and needs to be taken in the form of supplements. They play a crucial role in curbing the risks of heart diseases by regulating the circulation of triglycerides. Additionally, it also reduces inflammation, maintains joint health and enhances brain function.

Folate
Derived from the word foliage—due to its sources such as leaves (spinach, asparagus) and fruits (cantaloupe)—Folate is a B vitamin that is soluble in water. It is primarily used by cells to make DNA and without its presence, our body would cease to function properly. Folate also helps to avoid neural tube abnormalities in a foetus such as spina bifida.

B vitamins
Nutrients such as Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) Pyridoxine (B6), Cobalamin (B12) and Biotin fall under the category of B Vitamins. These are easily found in every-day food items such as whole grains, fruits, vegetables, meat, fish and milk. Known energizers, B vitamins help in producing the energy required to carry out daily activities. Further, vitamins B6 and B12 can even eradicate the chances of heart-related ailments in women by keeping homocysteine levels in control. Biotin also works wonders for women’s hair by making it more lustrous. Thiamin is important for the maintenance of your nervous system, brain & heart. Niacin can help with memory, fatigue, depression, headaches and certain skin conditions like psoriasis.

Coenzyme Q10
A powerful antioxidant, Coenzyme Q10 hails from the fat-soluble nutrient category and can be found in meat and fish. It is known to protect the body from premature ageing and is also important for maintaining robust heart and blood vessel health. For women who prefer vegetarian food, they can source their Coenzyme Q10 from from soya bean and canola oil.