The best vitamin and mineral supplements for women and those to avoid
The supplements of vitamins and minerals do not make miracles. The golden rule is to improve your diet before turning to supplements, whether for health reasons or nutritional deficiency.
It should also be noted that the natural vitamins found in foods are better assimilated than those of supplements. Why ? Because pills often contain filling ingredients like magnesium stearate and cellulose that can hinder the absorption of vitamins and minerals. Nevertheless, there is always a place for supplements.
In this article you will find the three vitamin and mineral supplements recommended for women and the three that they should rather think of avoiding. As always, talk to your doctor or health advisor before embarking on a new nutrition program.
Their capsules contain a very low dose of vitamins and essential minerals. For most women with problems of health which must take supplements individuals, low doses found in multivitamins will not help.
Take magnesium supplements
Female hormones depend on this mineral. Magnesium helps produce progesterone, estrogen and thyroid hormones, as well as preventing excess cortisol (the stress hormone) and helping to control blood sugar levels.
If you have a magnesium deficiency , your sleep may be the first to be affected. You may also experience muscle cramps, spasms, and anxiety . It is important to note, however, that magnesium can cause a drop in blood pressure. Check with your doctor before using this supplement.
Your needs: 200 to 300 mg per day
Avoid calcium supplements
Unless you eat calcium containing foods , you can avoid them. Most people get enough calcium in their diet, whether or not they take dairy products. Foods like kale, broccoli and canned salmon with its bones are rich in calcium and you just need to add them to your menus to meet your needs.
Take omega-3 fatty acid supplements
The Omega-3 are polyunsaturated essential fatty acids. It must be consumed as a supplement to our diet because our body does not produce it. Omega-3s not only help to keep a heart healthy, they help reduce the risk of diabetes, depression, attention-deficit hyperactivity disorder, cancer and Alzheimer’s disease. In addition, in some women, omega-3s can even decrease the intensity of menstrual cramps.
Your needs: 500 milligrams a day
Avoid iron supplements
The iron in supplement form may be hard to stomach. It is therefore better to focus on foods that contain this essential mineral. The spinach, molasses, beans, lean white meat like chicken and turkey as well as red meats are very good sources of iron.
Take vitamin D supplements
Nicknamed the “sun vitamin,” vitamin D helps your body absorb calcium for the good of your bones and teeth. It is also known to prevent cancers of the colon, breast, prostate and ovaries, in addition to strengthening the immune system. Preliminary research revealed that vitamin D can improve mood. And although it is found in foods, it is difficult to consume enough with our diet alone.
Your needs: 600 IU (International Units) per day