Everyday Vitamins for Women
While certain nutritional needs can change, some nutrients remain particularly important throughout a women's life. By eating well, women can get much of what they need, such as protein and fibre, but many can benefit from taking supplements to ensure they get enough of certain essential vitamins and minerals that the diet doesn't always provide, such as calcium, vitamin D and zinc.
A Happy Family
For starters, its a good idea for every women to take a daily multivitamin to get a family of vitamins and minerals, including vitamin C (200 to 1,000mg per day) and the B-Complex vitamins. The B-Complex vitamins that are part of this complex are thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and cobalamin (vitamin B12). Most multivitamins will also contain beneficial zinc, vitamin A and vitamin E for healthy skin and immune function, and to protect against a wide variety of diseases.
The Strength is in the bones
A women's bones need extra care to help preserve bone mass and avoid possible osteoporosis in later life. Look for a calcium supplement that, combined with diet and what you might get in a multivitamin, gives you around 1,000mg per day, 1,200 if you're over 51. To further protect bones, doctors recommend to also supplementing with 400IU of vitamin D per day when taking calcium.
Fatty is Good
Omega 3 fatty acids are considered essential for the body's health. For women, they protect against a wide range of conditions, including osteoporosis, heart disease, and depression. Food sources include coldwater fish, walnuts, flaxseeds, and rape seed oil. Common supplement forms of omega-3s are fish oil capsules (1,000 to 4,000mg per day) and flaxseed oil (15ml) one or two times a day.
Menopause is not a disease-It's a natural part of life
Menopause is the cessation of the monthly female menstrual cycle. Women who have not had a menstrual period for a year are considered postmenopausal. Most commonly, menopause takes place when a women is in her late forties or early fifties. Women who have gone through menopause are no longer fertile. Menopause is not a disease and cannot be prevented. Many hormonal changes occur during menopause. Postmenstrual women are at higher risk of heart disease and osteoporosis, presumably because of a decrease in the production of oestrogen or other hormones. The following self-care steps may be helpful:
- Control Symptoms with isoflavones - Supplements containing at least 80 to 100mg a day of isoflavones from Soya or red clover may help control symptoms.
- Cool Down with Black Cohosh - Some people have found 20mg of a concentrated herbal extract twice a day relieves hot flushes.
- Eat Soya and Linseed - Make foods high in Phytoestrogens, such as linseed, tofu, Soya milk, tempeh, and roasted Soya nuts, a regular part of your diet.
- Find Relief with exercise - Even light aerobic activities can help reduce menopausal symptoms.
- Quit Smoking - Smokers are more likely to experience hot flushes and other menopausal symptoms
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or chemist.
Protecting your joints
- Help Prevent Joint damage - Take 1,500mg a day of glucosamine sulphate, or a combination of glucosamine and chondroitin sulphate to protect joints
- Get moving - Start a gentle programme of walking and strengthening exercise to reduce pain and improve joint function
- Omega 3's Oil the Joints - Omega-3 fatty acids are found in fish oil and some plant oils such as flaxseed oil
- Fish Oil or EPA/DHA - Supplements, providing around 3g of Omega-3 fatty acids per day, consistently reduce the number of painful or tender joints, morning stiffness, and use of anti-inflammatory medicines.
- Add anti-oxidants - Eat more fruits and vegetables and take 400IU or more of vitamin E to anti-oxidants to work protecting your joints.
