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May 2012 Women’s Health – vitamins, supplements and minerals
A commonly asked question is, “what kinds of health products
should a woman use every day for optimum wellness?” While
vitamins, minerals and supplements are no substitute for
medicines or medical care, they can still play a major role in
many women’s health issues.
Women typically diet, which may lead to gaps in their
nutritional balance. Most experts will recommend food as
the best source of vitamins because the body may use
food-sourced vitamins and minerals more efficiently
than other supplements. Women are the main
consumer and purchaser of vitamins for households
consuming vitamins, minerals and supplements.
Women’s needs vary depending on their age,
or whether they are pregnant, nursing, or
menopausal.
A woman typically needs 1,000 to 1,500 mg. of
calcium daily. This can be done through dairy products,
preferably fat-free, drinking pure orange juice fortified with
calcium, or by taking supplements. As women age, their
bone density decreases and this leads to osteoporosis.
Calcium helps to fortify the bones.
Vitamin D enables a woman’s body to use calcium. As a
woman ages this ability decreases which leads to vitamin
D deficiencies. Natural sunlight is a great source of vitamin
D; however, we have learned excessive exposure
to the sun’s rays will damage the skin. A woman
over 50 requires 400 IU daily of vitamin D and a
woman over 70 requires 600 IU daily of vitamin D.
Young women need iron in their system to
defend against anemia. Good food sources
include meats, poultry, beans, eggs and tofu.
Please note to include foods rich in vitamin C
along with iron, because vitamin C helps with iron absorption.
Multiple vitamins for women over 50 usually do not include iron.
Supplements that support cell health, such as Beta-carotenes,
or other antioxidants, help defend a woman’s body against cell
damage. A woman needs to include in her diet foods rich in
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antioxidants like carrots, apricots, papaya,
cantaloupe, pumpkin, sweet potatoes, and
mangoes. Think orange or deep yellow. If
a woman is not getting enough of these
foods in her daily diet, then a supplement
is the answer to her needs.
Folic acid, vitamins B6 and B12 are all
important for women’s health. Childbearing
or nursing women need folic acid
to help ensure healthy children. Foods
Sheila Weiss
rich in folic acid are orange juice, beans,
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and green vegetables. Vitamin B12, like
vitamin D, is not processed as well by older
women. This, along with
vitamin B6, is very important as women age.
Vitamin B6 helps with red-blood formulation
and B12 helps with nerve cell and red-blood
cell development. This process slows down as
a woman ages, so to ensure these beneficial
processes, a supplement is encouraged.
Omega-3 fatty acids have been shown
to act like a natural anti-inflammatory
substance in the body. It is also believed
they may help to promote a healthy
heart. As estrogen declines with age,
a woman’s heart health becomes
a greater concern. Fatty fish, like
salmon and tuna, is a great source
of omega-3. Taking fish oil capsules
is an excellent way to make sure a
woman gets what is required of these
important fats.
It is important to ensure, when buying
vitamins, minerals and supplements,
that the product is made by a Good
Manufacturing Compliance (GMP)
compliant company. Check to see if the
label is United States Pharmacopeia (USP),
or Dietary Supplement Verification Program
(DSVP) approved. Also, only buy standardized
extracts. This will ensure a woman is getting
true potency of the vitamins and herbs.
Experts agree it is important to “supplement”
your daily needs. Vitamins, minerals and
supplements are a good way to fill in the gaps
that a daily diet does not provide.
Sources: “Vitamins for Women: What to Take and When,” Chris
Iliades, M.D., Everyday Health.com, Women’s Health Center
“Women’s Health Supplements,” Editors, Women’s Health
Questions.com, Women’s Health
Written by Sheila Weiss
All products may not be stocked in all distribution centers