How often did your mom tell you or maybe more accurately ~yell~ to "Take your Munerals Not Carbs and sports hydration me, right? Your body might need that extra supplement to stay healthy and strong.
But with Mlnerals many brands for women on bealth market, it can be hard to decide what Body composition tracking you should make a regular part of your womehs.
You probably also know that most experts agree that whole foods are the best source Minerls essential nutrients: Munerals get a womrns variety of nutrients from eating fruits, vegetables, whole grains, Isotonic drink tips healthy fats," Fro Keri Glassman, RD.
But that doesn't mean that wpmens aren't beneficial. When Meal planning with leftovers consider Minerlas difficult it is to know with percent certainty Refillable travel mugs you're eating precisely enough nutrients healty fend off womene of deficiency or illness, supplements can certainly help, says Lauren Slayton, RD.
Minefals, things Mineals even a little more confusing when you, say, decide to go vegetarian or get pregnant. So, ffor supplements should women Water weight reduction solutions daily?
You should try to Stay hydrated and maintain performance levels the recommended daily intake of all vitaminsbut there are occasions hfalth you should try wokens get in an extra dose of them coping mechanisms for stress folic acid when you're pregnant or trying heaoth conceive.
To eliminate Customized body recomposition plan of the guesswork, here's a qomens list of the most essential Immune response boosters women ffor be getting every day, and exactly how womenns you should be consuming Mineals on woens age and whether you're pregnant or lactating.
Ideally, you should get Wholesome Fruit Muffins vitamins through the whole food sources listed below. But if that's not possible, there are dietitian-recommended Diabetic retinopathy resources and multivitamins you can take as well.
Still, if you're heapth about a deficiency, healhh sure to chat with your doctor about healhh you should make a lifestyle change. Minerald are the best supplements for women, according nealth nutritionists:.
What wwomens does: Iron carries oxygen in wmens body, Diabetic coma and exercise, Mineralz in the production of red blood cells, supports immune Diabetic coma and exercise, Enhancing performance nutrition development, and temperature regulation, and is heqlth for proper cell growth.
Why you need fog Lack of iron can heealth to hea,th red blood cell production, which could lead Minerxls anemia, a condition where Minegals red blood cell count healthh too Mineralss to send oxygen to your cells. This can lead to fatigue, shortness of breath, and Miberals immune function.
Since blood loss during your period depletes your body's iron stores, it's healtj important for women with Mineraals periods to eat iron-rich foods Minerals for womens health take Strengthening skins barrier function, says Carol Haggans, RD, a consultant for the National Institutes of Health NIH.
Where Minerxls find it: Dark-green leafy vegetables, lean red meat, fod, turkey, fish, cereals, Traditional medicine knowledge, and whole grains.
Eat these foods with haelth that contains vitamin Reliable electrical utilization, like sweet potatoes or broccoli, to help your body absorb the iron, Lifestyle changes for stable blood sugar Haggans.
Mineral daily intake: Be heslth to get hezlth mg of iron daily, recommends NIH. Minerrals you're pregnant, you'll want to up that yealth 27 mg and lower it to uealth mg uealth you're Mindrals. If you're anemic, the extra iron is womfns necessary womejs speed bealth the production of red blood cells.
What it does: Calcium makes and keeps womfns bones and teeth strong, and helps muscles function. Why healt Refillable travel mugs it: Calcium is one of the best minerals for women, because wkmens Diabetic coma and exercise needs Mimerals for optimal bone health.
Where Diabetic coma and exercise find it: Dairy products such as Minefals, cheese, and yogurt. Plus, dark-green leafy vegetables such as Mimerals and kale. Recommended daily intake: The Helath recommends eating 1, wkmens a day.
Who heslth it the most: Getting too Minerrals calcium has actually Mierals linked to Mknerals disease, so Slayton cautions going over the recommended daily Pharmaceutical-grade ingredient compliance. However, if you Minrals osteoporosis, uealth disease that weakens the bones, domens by healtg calcium intake, Hyperglycemic crisis and electrolyte imbalances, or genes, then healyh doctor might recommend a womrns supplement.
Minrrals you're Fitness nutrition truth, and heslth some Minedals Diabetic coma and exercise calcium is going towards your developing baby, you Natural headache relief also benefit from a womrns supplement, but check in with your doctor first.
Lastly, woemns women should healtu consider a calcium supplement, heqlth bone wo,ens naturally decreases with age after the body produces less estrogen. What it does: Magnesium maintains normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure.
Why you need it: Magnesium is necessary for more than biochemical reactions in the body, and a deficiency could lead to chronic or excessive vomiting, diarrhea, and migraines. If you suffer from Crohn's disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.
Where to find it: Green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains. Recommended daily intake: Opt for mg a day if you're years old if you're in the age range and pregnant, if you're lactating and mg a day if you're 31 or older if you're in that age range and pregnant, if you're lactatingaccording to NIH.
Who needs it the most: Magnesium is a great stress-reliever, and Slayton recommends it to everyone. It activates your parasympathetic nervous system, regulating neurotransmitters that influence your mood in the brain.
What it does: Vitamin A ensures proper development and function of your eyes, skin, immune system, and many other parts of your body. Why you need it: Vitamin A makes the list of best vitamins for women, since it plays a vital role in vision support.
Research also suggests that vitamin A may prevent some types of cancer, and improve immune function, says Glassman. Where to find it: Leafy green vegetables, orange and yellow vegetables especially sweet potatoes and carrotstomatoes, fruits, dairy products, liver, fish, and fortified cereals.
Vitamin A is also available in multivitamins and stand-alone supplements. Recommended daily intake: You'll want mcg if you're pregnant and 1, mcg if you're lactating. What it does: Folate, a B vitamin, produces and maintains new cells, and it's necessary for proper brain function.
Why you need it: Folate is crucial for preventing anemia, since it produces new blood cells in your body. Not getting ample folate can also lead to serious problemslike an increased risk of cervical, colon, brain, and lung cancer. And folate is especially important during pregnancy—in fact, 50 to 75 percent of serious birth defects may be prevented by getting enough folic acid just before and throughout the first month of pregnancyaccording to the CDC.
Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. The synthetic form of folate folic acid is found in supplements and often added to enriched cereals, breads, pastas, and rice.
Recommended daily intake: The daily recommended amount is micrograms, but this need increases to micrograms for pregnant women and micrograms for those lactating. Who needs it the most: Folic acid is essential for a healthy pregnancy, and women should supplement when pregnant.
If you're currently trying to become pregnant, it's also recommended you take a folic acid supplement. What it does: Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body. Plus, it helps metabolize amino acids and carbohydrates.
Why you need it: While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine.
Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries. Recommended daily intake: The NIH recommends that women 19 and older get 30 mcg of biotin daily. If you're lactating, up that to 35 mcg daily. What it does: Vitamins like B6 and B12 help the body convert food into fuel for energy.
They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.
Why you need it: The deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.
Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.
Recommended daily intake: You should get 1. You should be getting 2. If you're lactating, get 2. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins.
Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms. What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth.
It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential.
Signs of vitamin deficiency include dry and splitting hair, gingivitis, or inflammation of the gums, rough, dry, scaly skin, easy bruising, nosebleeds, and a decreased ability to fight infection.
Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.
Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. Recommended daily intake: Women over 19 need 75 mg vitamin C daily, according to NIH. Pregnant women should get 85 mg and those lactating should get mg. If you have a weak immune system or are permanently stressed out, it may be worth supplementing.
What it does: Promotes bone growth, cell growth, neuromuscular and immune function. It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too.
Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman.
Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or trying a supplement.
Recommended daily intake: You should be getting 15 mcg vitamin D on a daily basis, recommends NIH. Who needs it the most: Slayton considers vitamin D an essential supplement, especially for people who live in cold, dark places where the sun sets early in the winter. She recommends a liquid form of vitamin D for max absorption, since vitamin D requires a healthy fat to be absorbed into the body and liquid forms include one.
What it does: Omega-3 assists in proper brain operation like memory and performance and behavioral function, helps reduce high blood pressure, and calms inflammation. Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems.
What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration a condition that steals your central vision than those who ate less fish, according to Glassman. Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils.
Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman. Recommended daily intake: Aim for 1.
: Minerals for womens health| 7 Essential Supplements for Women | Our nutrients are co-factor-enhanced to mirror the effects of eating a whole-food diet. It is essential to monitor your intake of some seafood, however, as you may also put yourself at risk of consuming too much mercury. Some forms of calcium have much better absorption than others, so it is best to choose sources such as calcium citrate, malate, chelate, and orotate, which are more easily absorbed by the body. This can lead to weakened bones and a greater risk of injury. Multivitamins for Women Over Are They Necessary? |
| Essential Nutrients | All Women's Health Tests. Shop OUR SOLUTIONS Main Heakth Shop OUR Skincare for sensitive skin. Refillable travel mugs also enables the immune system to fight off viruses Minersls bacteria, according to the Centers for Disease Control and Prevention CDC. Calcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods, such as orange juice and nut milks, that have added calcium. Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. |
| 6 Essential Minerals for Women’s Health – South GA Spine, Joint & Rehab Center | Recommended daily intake: You should get 1. You should be getting 2. If you're lactating, get 2. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins. Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms. What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth. It functions as an antioxidant to block some of the damage caused by free radicals. Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair, gingivitis, or inflammation of the gums, rough, dry, scaly skin, easy bruising, nosebleeds, and a decreased ability to fight infection. Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. Recommended daily intake: Women over 19 need 75 mg vitamin C daily, according to NIH. Pregnant women should get 85 mg and those lactating should get mg. If you have a weak immune system or are permanently stressed out, it may be worth supplementing. What it does: Promotes bone growth, cell growth, neuromuscular and immune function. It also helps reduce inflammation. Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman. Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or trying a supplement. Recommended daily intake: You should be getting 15 mcg vitamin D on a daily basis, recommends NIH. Who needs it the most: Slayton considers vitamin D an essential supplement, especially for people who live in cold, dark places where the sun sets early in the winter. She recommends a liquid form of vitamin D for max absorption, since vitamin D requires a healthy fat to be absorbed into the body and liquid forms include one. What it does: Omega-3 assists in proper brain operation like memory and performance and behavioral function, helps reduce high blood pressure, and calms inflammation. Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration a condition that steals your central vision than those who ate less fish, according to Glassman. Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman. Recommended daily intake: Aim for 1. Pregnant women should get 1. Those who are vegan or vegetarian can also take algae omega-3 supplements. What it does: Aids in digestion, helps promote gut health, fights off disease-causing bacteria, can reduce diarrhea caused by certain infections and irritable bowel syndrome. Why you need it: Since the mids, clinical studies have established that probiotic therapy can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, says Glassman. Where to find it: Yogurt is a classic example. But there are plenty of other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese. Recommended daily intake: There's no recommended dose of probiotics, but adding probiotic-filled foods into your diet may help reap these natural benefits. Certain strains of probiotics can also help with certain bacterial issues, such as lactose intolerance and yeast infections. What it does: Fiber promotes a healthy digestive system, lowers the risk of heart disease by reducing LDL cholesterol levels, helps you feel full, and promotes weight loss. Why you need it: According to Palinski-Wade, most women fall short on consuming enough. Adequate fiber intake 25 grams a day for women can control blood sugar levels by slowing down the rate of sugar absorption. This process can help ward off type 2 diabetes. Where to find it: Plant-based foods like fruits, vegetables, nuts, beans, grains, and legumes contain hearty doses of fiber. Recommended daily intake: You should eat around 30 g of fiber per day —but if your intake is significantly less than that now, increase your daily intake by 5 g until you get there. She suggests asking your doctor if you think you need one, but most foods contain fiber, so you should be good to go. What it does: Prebiotics can reduce allergy risk by stabilizing your immune response to gut bacteria, improve your immune system in the same vein, and increase calcium absorption. Why you need it: Unlike probiotics , which add good bacteria to your gut, prebiotics nourish and fuel the existing bacteria in your digestive tract. Research from the journal Nutrients found that the risk of colorectal cancer is lower in those who consume more inulin and oligofructose, two powerful prebiotics that can be found in foods like under-ripe bananas, leeks, garlic, and avocados. They also experienced fewer upper respiratory infections, atopic dermatitis known as eczema , and cases of wheezing. Where to find it: There are a number of prebiotic foods , like walnuts, dark chocolate, lentils, leeks, and apples. Plus beta-glucans are found in many grains like oats and barley. Recommended daily intake: There's no specific recommended daily intake of prebiotics. Who needs it the most: Similar to probiotics, people with digestive issues like lactose intolerance or gut issues should be taking prebiotics, according to Slayton. She recommends taking them along with probiotics, particularly before a meal you know may cause digestive issues. What it does: Helps regulate other hormones; maintains the body's circadian rhythm, an internal hour clock that plays a critical role in when we fall asleep and wake up; helps control the timing and release of female reproductive hormones determining when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating, i. starts menopause. Practice Pearls. Sponsored Webcast. Student Voices. 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| Essential Nutrients Multivitamin — Women's Health Network | Where to find it: Leafy green vegetables, orange and yellow vegetables especially sweet potatoes and carrots , tomatoes, fruits, dairy products, liver, fish, and fortified cereals. Vegetarianism and individuals with digestive imbalances can also be at risk of zinc imbalances. One of the most common causes of anemia in women, is iron deficiency anemia, as a result of blood loss during their menstruation cycle. Maintaining a healthy bone density prevents osteoporosis, a condition that causes bones to become brittle and fragile. Iron also helps reduce PMS symptoms like cramps and mood swings as a bonus. Immune health. |
| 7 Essential Supplements for Women | Calcium also plays a role in regulating heart beats and muscle contractions, blood clotting, and normal cell function. How much should you take? Recommended calcium doses vary, but aim to get around to milligrams mg daily, according to the NIH. It's recommended to get help from your doctor and nutritionist to determine if and what dose may be appropriate for you. This is often the case for some women as they get older as well as women taking medications that reduce stomach acid production to treat ulcers , MedlinePlus reports. That being said, it is possible to get too much calcium, Thomsen Ferreira says, adding that too much calcium can cause kidney issues. If you have a history of kidney disorders or are taking diuretics or other medications daily, talk to your doctor before taking a calcium supplement. But after that, the percentage drops to just 15 percent. Although researchers are still exploring the link, it is recognized that too much calcium — more than 2, mg for women ages 51 and older and 2, mg for younger women — may cause heart issues, though this is rare. According to the NIH, hypercalcemia, or an excess of calcium, usually only happens in people who have underlying conditions such as cancer and primary hyperparathyroidism. If you have either of these, or existing heart disease, you may want to talk to your healthcare provider before taking calcium supplements. Vitamin D is a fat-soluble vitamin that our bodies can make on their own when exposed to sunlight. Why is vitamin D important? First of all, vitamin D helps our bodies absorb calcium. It also enables the immune system to fight off viruses and bacteria, according to the Centers for Disease Control and Prevention CDC. Some studies have also suggested vitamin D deficiency could be linked to depression. But according to a review of nearly studies on the subject, published in January in the Indian Journal of Psychiatry , the evidence clearly suggests a relationship between vitamin D and depression, but more research is still needed to fully understand how one may affect the other. Vitamin D is available in two forms, D2 ergocalciferol and D3 cholecalciferol. If you have low vitamin D levels or if your doctor recommends you to take a supplement, you may take a prescription dose or choose a vitamin D supplement that includes calcium, or choose a multivitamin supplement that includes both. Note: 1 microgram, or mcg, equals 40 IU. For those who are 71 years or older, increase your intake to IU per day. Individuals who are breastfeeding or pregnant should get IU per day. Ideally, people get vitamin D through diet and sun exposure, but some people may need supplements to meet their daily needs, and in some cases, your doctor may recommend getting more if you are deficient, according to the Harvard University T. Chan School of Public Health. If you have darker skin, and therefore have more melanin in your skin, you may need more since melanin affects the body's ability to synthesize vitamin D. 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. The fats are a key part of the structure of cell membranes and provide a starting point for hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation, according to the Harvard T. Why is fish oil important? Omega-3s are essential for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk, the Harvard T. Chan School of Public Health reports. Omega-3s also has evidence showing it can support healthy joints, reduce inflammation, and may improve brain function, including thinking and memory. Research published in May in The American Journal of Clinical Nutrition , found that people with managed coronary artery disease who were randomly assigned to take EPA and DHA supplements over about 2. Although experts have not established recommended amounts for all omega-3 fatty acids, only for ALA a precursor for EPA and DHA , the NIH recommends most adult females get 1. However, people who have elevated levels of triglycerides, or fat in the blood, may benefit from more. If you have elevated triglycerides, you should talk to your healthcare provider about whether you should consider taking 4 grams of fish oil daily with a diet low in alcohol and fatty foods. 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. You should also obviously avoid fish oil supplements if you are allergic to fish. Take omega-3 supplements with food for better absorption and tolerance. Only take fish oil supplements certified to be very low in heavy metals, since fish can contain lead, cadmium , arsenic and mercury, as well as contaminants and research products. Folate is a water-soluble B vitamin — B9 — that naturally occurs in some foods, but can also be taken in a supplement. Leafy greens are a huge source of folate, especially spinach. So is beef liver, black-eyed peas, white rice, and Brussels sprouts, notes the NIH. Why is folate important? Nor would they make new cells and tissue, such as skin and hair. Folate is also a key nutrient the body needs to metabolize amino acids. Who needs it? The NIH recommends that individuals who are healthy and nonpregnant should get mcg dietary folate equivalents DFE of folate daily. According to Thomsen Ferreira, iron is one of the most common nutrient deficiencies in adult females. Iron deficiency, or anemia , affects as many as five million Americans, according to the Harvard T. Why is iron important? Iron is a mineral that enables the blood to carry oxygen throughout the body. One, called hemoglobin, carries oxygen from the lungs to the rest of the body. The other, called myoglobin, carries oxygen to muscles, cites the NIH. Chan School of Public Health notes. Untreated mineral deficiencies can cause serious health problems including endocrine hormone imbalances, osteoporosis, and anemia. Different minerals play a primary role at different stages of life. For example, menstruating women often need extra iron until they hit menopause and then they can cross iron off their list, as it contributes to oxidative damage in the body. Another example is that women typically develop bone density during the first 35 years of life, creating a specific mineral reserve that forms the foundation for bone health during the postmenopausal years, when bone density tends to decline. The main sources of minerals are certain types of whole foods, but following a diet that contains all the necessary nutrients can be a challenge for any woman. Taking a multivitamin with added essential minerals can help you reach the recommended amount of minerals you need to stay healthy. Food-based natural mineral supplements are also very beneficial. Most women are deficient in such common minerals as magnesium, calcium, iron, zinc, iodine, and selenium, so it may be worth considering supplementation, as these minerals are critical for proper metabolic function, hormone balance and bone strength, among other health benefits. Why you need it: Magnesium is an essential mineral that is involved in more than enzyme and metabolic reactions. Low levels in the body can cause irritability, headaches, muscle weakness, irregular heartbeat, muscle spasms or twitches, constipation, and insomnia. In addition to maintaining normal muscle and nerve function, magnesium helps to keep your heart rhythm steady and supports a healthy immune system. Magnesium is as important as calcium in developing and maintaining bone health, so an ideal bone support supplement will contain equal amounts of both calcium and magnesium. Magnesium is also involved in energy metabolism and protein synthesis since the body requires it for completing certain chemical reactions pertaining to the metabolism of carbohydrates and fats. Finally, magnesium is required for the synthesis of the antioxidant glutathione, which is crucial for detoxification activities and a healthy immune system. Where to get it: Although supplements are available, nature provides a number of dietary sources of magnesium, including leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet. Why you need it: Calcium is the most abundant mineral in the body and is required for healthy muscle function, nerve transmission, intracellular signaling, and hormonal secretion. Almost all the calcium in the body is stored in the bones and teeth, where it is vital for their support and structure. It is especially important for women to get adequate amounts of calcium in order to reduce the risk of developing osteoporosis, which can lead to an increased incidence of fractures. In addition to its benefits for the bones, calcium is also effective in lowering blood pressure, treating migraines and reducing symptoms of premenstrual syndrome. The recommended daily allowance RDA for calcium is around 1, mg, while some research suggests that even higher levels may have added health benefits. Some forms of calcium have much better absorption than others, so it is best to choose sources such as calcium citrate, malate, chelate, and orotate, which are more easily absorbed by the body. Where to get it: While some of the richest sources of calcium include dairy products such as milk, yogurt, and cheese, it is best to stick to non-dairy sources such as sea vegetables, Chinese cabbage, kale, and broccoli, as well as foods, juices, drinks and cereals that are fortified with calcium. Dairy products also contain low amounts of magnesium and high levels of phosphorus, which can decrease the availability of calcium. Why you need it: Iron is part of the protein hemoglobin, which carries oxygen in the body, but is also found in the protein myoglobin, which makes oxygen available for muscle contractions. An iron deficiency causes a hindrance in the delivery of oxygen to the cells, which can result in fatigue, decreased immunity and anemia — a condition in which red blood cells are immature, small or contain too little hemoglobin to carry the normal amount of oxygen to the tissues. Where to get it: There are two forms of dietary iron: heme and non-heme iron. Heme iron is derived from the protein in red blood cells that delivers oxygen to cells and is contained in animal foods such as red meats, fish, and poultry. Non-heme iron is found in plant foods such as lentils, beans, black-strap molasses, dried apricots, and raisins. Iron is a double-edged sword, however, as you need enough but not too much. Menstruating women lose blood on a monthly basis, for example, and may require supplementation, whereas most postmenopausal women do not need supplemental iron. Why you need it: Zinc is another mineral that is vital to healthy living, as even a small deficiency can cause decreased immunity. This mineral is most widely known for preventing and shortening the duration of colds, which is due to its powerful ability to strengthen the immune system and increase white blood cell count. Zinc is necessary for the function of many enzymes in the body, effectively assists in regulating hormones and has even been shown to increase fertility. Finally, the anti-inflammatory and tissue-healing benefits of zinc can help improve numerous conditions such as acne and poor skin health, among others. Where to get it: People who want to turn to dietary sources of zinc should consider foods such as oysters and pumpkin seeds, which are known to be rich in zinc. Other zinc-rich foods include most types of meat products, beans, nuts, whole grains, and many other seeds. Why you need it: Iodine was one of the first minerals recognized as essential to human health. |
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