Women’s vitamin supplement recommendation – best women supplements and vitamins

Women’s vitamin supplement recommendation – best women supplements and vitamins

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It’s not enough to slather on sunscreen, moisturizer and the latest anti-wrinkle cream in the quest for a more youthful look. You need protection on the inside too. Check out these seven super nutrients that every woman should consider…

1. Calcium: The Bone Builder
Calcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods. Typically, a little more than 1% of a women’s body weight is calcium, which certainly helps us understand why we consider it so important.

Why is calcium important? Almost all your body’s calcium is found in your bones and teeth. And since women are four times more susceptible to osteoporosis than men, getting enough is essential for lifelong bone health. The remaining 1% is critical because calcium plays a role in heart and muscle action, blood clotting and normal cell function.

Who needs it? All adult women, especially the following:

Teens or young women because as much as 90% of adult bone mass is achieved by age 18. Peak bone mass usually occurs in the late 20s.

Women older than 30 because they typically lose bone mass and strength.

Menopausal and postmenopausal women because bone loss tends to accelerate as the body produces less estrogen.

Fish Oil: Heart Healthy
Fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are a rich source of omega-3s, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These highly specialized fats can’t be made in our body, and because many women don’t eat enough fish – they may not like the flavor or may fear heavy metals or contaminants – they don’t get nearly enough of these amazing nutrients.

Why is fish oil important? Omega-3s are important for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk. These special fats also support healthy joints, reduce inflammation and optimize brain operations. Some research has tied poor omega-3 intake to moodiness and depression.

Who needs it? All adult women, especially the following:

Women who don’t eat fish several times a week.

Women at increased risk of cardiovascular disease (especially those who have elevated triglycerides).

Pregnant and nursing women to enhance brain development of their baby.

Overweight women with joint tenderness.

How much should you take? One gram of EPA and DHA daily helps most women, but those with elevated triglycerides and under a physician’s guidance can consider 2-3 grams of fish oil daily with a diet low in alcohol consumption and fatty foods. Pregnant women should consider a fish oil supplement containing 1 gram of DHA for the development of their baby’s brain.

Talk to your physician before taking fish oil supplements if you are pregnant, have a history of bleeding disorders or are taking any medications, including blood thinners and blood pressure drugs, as well as any other supplements. Avoid the supplements if you are allergic to fish.

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Folate: Think Green

Folate is a water-soluble B vitamin. Its name is derived from foliage, as folate is richest in food sources such as leaves (spinach, asparagus) and fruits (cantaloupe).

Why is folate important? You need folate to look healthy. Our cells need it to make DNA, and without DNA, cells wouldn’t function properly. Nor would they make new cells and tissue, such as skin and hair.

During pregnancy, especially the first couple of weeks when women often don’t know they are pregnant, folate is critical in preventing neural tube abnormalities in the fetus, such as spina bifida. It’s also involved in supporting normal levels of homocysteine in the blood, a controversial heart risk factor.

Who needs it? All adult women should consider taking a folate supplement, especially during child-bearing years. Pregnant women should take a prenatal supplement containing folate.

How much should you take? Healthy, non-pregnant women should look for a multivitamin supplement providing 400 micrograms daily. Pregnant women should take a prenatal supplement with 400-800 micrograms of folate. Talk to your obstetrician or gynecologist about taking folate along with other key supplements that can support a baby’s development.

B Vitamins: The Energizers
The B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) pyridoxine (B6), cobalamin (B12) and biotin. These are water-soluble essential nutrients found in many foods, including whole grains, fruits and vegetables.

Vitamin B12 is found exclusively in meat, fish and milk. Many foods are also fortified with B-vitamins.

Why are B vitamins important? An active woman can burn more than 2,000 calories a day. And B-vitamins are essential for producing the energy necessary to meet the demands of everyday life, whether you’re going to the gym, doing laundry, showering or giving a presentation at work.

Vitamins B6 and B12 protect a woman’s risk of heart disease by helping to keep homocysteine levels low. Biotin has long been recognized for its vital role in healthy hair. Although vitamin B6 is often associated with reduced PMS symptoms, unfortunately, researchers have failed to prove this connection.

Who needs it? All adult women, especially the following:

Women who exercise regularly and break a sweat because burning more calories daily can increase a woman’s need for these nutrients.

Women older than 50 should take a vitamin B12 supplement because age makes it harder to absorb this nutrient from food.

Article taken from – http://www.lifescript.com/health/centers/womens/articles/7_essential_supplements_for_women.aspx
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