Women experience evolving physical stages throughout their life, including child-bearing years, pregnancy, menopause, etc. Each of which necessitates the intake of various vitamins. According to a 2003 article from the Population Reference Bureau (PRB), women are at higher risk for malnutrition than men due to multiple circumstances, including the female physical structure and function of the reproductive system. To ensure peak physical and mental function essential for the demanding lifestyle of a woman, one needs to maintain sufficient nutrient consumption. The following details four supplements for women that could benefit your lifestyle
Vitamin D
Vitamin D is crucial for maintaining bone strength, a vital element for women as they are known to be prone to bone softening, specifically during pregnancy2. Recent developments have linked Vitamin D to immune health. The University of Maryland Medical System cites Vitamin D as, “one of the most important immune system-strengthening nutrients3.” To supplement your daily Vitamin D intake, EarthTurns recommends Davinci Labs – Vitamin D3 – 1,000 IU.
Iron
Iron is a mineral the body uses in red blood cell production. These cells carry oxygen throughout the body to various structures, muscles, and organs. An iron deficiency can lead to feelings of fatigue and brain fog4. Statistically, women are at a heightened risk for low iron as iron deficiency anemia results from heavy menstruation, and 50% of all pregnant women are anemic1. One can increase her iron intake by consuming meat, seafood, beans, and leafy greens. EarthTurns also suggests Throne Research – Iron Bisglycinate (Sport).
Fish Oil
Fish Oil contains high levels of Omega-3 Fatty Acids, which may play a role in brain function, inflammation reduction, and growth and development. Because the body cannot naturally produce Omega-3s, humans incorporate these acids into our diets or supplement routines by consuming salmon and other seafood, nuts and seeds, soy oil, or by taking Irwin Naturals – Double Potency Fish Oil Pure5.
Magnesium
Magnesium is a micronutrient that promotes typical cell function, muscle maintenance, mood stabilization, and brain function support. A deficiency in Magnesium Oxide could trigger migraine pain, which is often a symptom of premenstrual syndrome and pregnancy6. To increase one’s magnesium intake, one can eat leafy greens, whole grains, beans, and nuts7, or take a supplement like DC Labs Formula 680.
References
- Elder, L., & Ransom, E. (2003, July 21). Nutrition of Women and Adolescent Girls: Why It Matters. PRB. https://www.prb.org/resources/nutrition-of-women-and-adolescent-girls-why-it-matters/#:~:text=Women%20are%20more%20likely%20to%20suffer%20from%20nutritional%20deficiencies%20than,poverty%2C%20and%20lack%20of%20education.
- Deluca, H.F. and Cantorna, M.T. (2001), Vitamin D: its role and uses in immunology1. The FASEB Journal, 15: 2579-2585. https://doi.org/10.1096/fj.01-0433rev
- Boost the Immune System. University of Maryland Medical System. (2021). https://www.umms.org/coronavirus/what-to-know/managing-medical-conditions/healthyhabits/boost-immune- system#:~:text=Vitamin%20D%20is%20one%20of,risk%20of%20colds%20and%20flu
- Iron-Deficiency Anemia and Your Period: 5 Answers to Frequently Asked Questions. Arizona OB GYN Affiliates Blog. (2017, September 18). https://www.aoafamily.com/blog/iron-deficiency-anemia-and-your-period-5-answers-to-frequently-asked-questions/.
- LeWine, H. (2013, July 12). Fish oil: friend or foe? Harvard Health. https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467.
- Tepper, D. (2013, October 15). Magnesium and Migraine. American Migraine Foundation. https://americanmigrainefoundation.org/resource-library/magnesium/.
- What you should know about magnesium. Harvard Health. (2017, December 17). https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2.
* The Food and Drug Administration has not evaluated any statements on this website. Dietary supplement products are not intended to diagnose, treat, cure, or prevent any disease.