Weight Management. Animal sources include Miherals, fish, womenns eggs. Minerals for womens healthalso known as vitamin B9, is essential during the reproductive years. Pros third-party tested iron-free gluten-free. Chronic Lymphocytic Leukemia.

Minerals for womens health -

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.

It has been known to prevent and treat various thyroid issues, such as enlargement of the thyroid gland, which is important since hypothyroidism and iodine deficiency is associated with a higher incidence of breast cancer.

There is also evidence of a link between low thyroid function and fibrocystic breast disease FBD. This mineral strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin, and tooth condition, and has a profound impact on physical and mental development.

It is especially important for women who are pregnant to monitor both their iodine levels as well as levels in their babies in order to prevent certain developmental problems.

Where to get it: In addition to supplementation, various foods provide the body with healthy levels of iodine, including most types of seafood, seaweeds such as kelp, clams, lobsters, oysters, and sardines.

It is essential to monitor your intake of some seafood, however, as you may also put yourself at risk of consuming too much mercury. Why you need it: Selenium is also important for optimum health, as it is reported to mimic the action of insulin.

Studies have shown that selenium effectively stimulates glucose uptake and regulates metabolic processes including glycolysis [glucose conversion that ultimately yields energy in the form of ATP], gluconeogenesis [which helps keep blood glucose from dropping too low] and fatty acid synthesis, among other key functions.

Selenium also plays a role in reducing the oxidative stress associated with diabetes, which can help reduce the risk of developing the potential side effects of diabetes such as neuropathy, retinopathy, and cataracts.

Selenium deficiency can result in a number of functional disorders, including skeletal muscle dysfunction, cardiac dysfunction, and pancreatic degeneration. While some people may need to take dietary supplements, there are a small number of vitamin D food sources that you can add to your next grocery list.

See also: What Foods Are High in Vitamin D? As every woman is unique in their own way, their nutritional needs tend to differ. This means, although there is a number of supplements available that are marketed at women, they may not be right for you. See also: Can You Strengthen Your Immune System?

A vitamin deficiency can occur for a number of reasons, such as low vitamin intake or having a certain medical condition. So although some women may need more of one vitamin or mineral during different stages in their lives, there are not specific nutrients that all women lack.

In saying that, the Office of Women's Health notes that it can be common for some adult women to experience low levels of the below vitamins and minerals:.

The most reliable way to know more about your vitamin levels is through a test. This can be done with your local doctor or from home with an at-home lab test. Online results will be available within days and our dedicated medical team will be available to answer any questions you may have throughout the process!

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You should always talk to your doctor or nurse before taking a dietary supplement. Certain supplements can raise your risk for new health problems, especially if you are also taking other medicines.

Some supplements can make prescription medicines not work. For example:. For more information about vitamins and minerals, call the OWH Helpline at or check out the following resources from other organizations:.

A federal government website managed by the Office on Women's Health in the Office of the Assistant Secretary for Health at the U. Department of Health and Human Services. ET closed on federal holidays. Breadcrumb Home Healthy Eating How to eat for health Vitamins and minerals for women.

Vitamins and minerals for women. Vitamins and minerals for women Your body needs vitamins and minerals for good health. Talk to your doctor or nurse about taking a B supplement if you are: Pregnant. Without it, your baby may have a low birth weight or other health problems.

Because vitamin B comes mostly from animal products, you may need to take a supplement to make sure you get enough. Also, talk to your doctor or nurse if you are feeding your baby breastmilk only, because your baby may need to take a supplement too.

Age 50 or older. As we age, our bodies cannot absorb vitamin B as well, so you may need to get more vitamin B12 from supplements or fortified foods, because it is easier to absorb. Helps messages go between your brain and muscles Who may need it Girls ages 9 to 18 need 1, milligrams mg of calcium each day.

During this time, bones absorb calcium and build strong bones for adulthood and older age. Adult women need 1, mg of calcium each day. After menopause, you need 1, mg of calcium each day to help slow the bone loss that comes with aging.

Iron is lost during monthly periods. Pregnant women. Women need more iron during pregnancy to supply enough blood for their growing babies. Should I take a vitamin or mineral supplement? But there are three groups of women who might need a vitamin and mineral supplement: Women who are pregnant or could become pregnant.

A supplement ensures that you get the folic acid you need daily to lower the risk of certain birth defects, including spina bifida.

Check the Nutrition Facts label to make sure the supplement has at least micrograms mcg of folic acid. Postmenopausal women. After menopause women lose bone density faster than men because of hormonal changes. Many women do not get enough calcium and vitamin D from the foods they eat. Calcium and vitamin D, along with weight-bearing exercise, help prevent osteoporosis.

You may also need to take supplements with vitamin B see the chart above. You can get some vitamins from animal products more easily than from plant sources. For example, vitamin B is found in many animal products, including eggs and dairy, but it is not found in plants.

Also, vegans especially may not get enough of vitamins B-2 riboflavinB, and D from food alone. Are dietary supplements safe? For example: If you take prescription medicine, such as blood thinners, certain supplements may interact with the medicine.

These medicines include birth control pills. High doses more than 3, micrograms [mcg] or 10, international units [IU] of vitamin A may cause birth defects, bone loss, and liver damage.

Did we answer your question about vitamins and minerals for women? For more information about vitamins and minerals, call the OWH Helpline at or check out the following resources from other organizations: Dietary and Herbal Supplements — Information from the National Center for Complementary and Integrative Medicine.

Dietary Supplement Fact Sheets — Information from the Office of Dietary Supplements ODS. Dietary Supplement Label Database — Information from the ODS and the National Library of Medicine. Are Women Getting Enough Folic Acid?

Fortify Your Knowledge About Vitamins — Fact sheet from the Food and Drug Administration. Sources U. Preventative Services Task Force. Folic Acid for the Prevention of Neural Tube Defects: Preventive Medication. Finer, L. and Zolna, M. Declines in Unintended Pregnancy in the United States, — New England Journal of Medicine ; 9 : — doi: Molloy, A.

Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development. Food and Nutrition Bulletin; 29 2 Suppl : SS National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals.

Preventive Services Task Force. Screening for Vitamin D Deficiency. Office of Dietary Supplements. Gardiner, P. Herbal and dietary supplement--drug interactions in patients with chronic illnesses. American Family Physician ; 77 1 Vitamin A. The Office on Women's Health is grateful for the medical review by: Office of Nutrition Research, National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health Office of Dietary Supplements, National Institutes of Health Center for Nutrition Policy and Promotion, U.

Department of Agriculture Food and Drug Administration. Citation of the source is appreciated. Page last updated: February 17,

: Minerals for womens health

5 Vitamins and Minerals Women Need—and How to Get Them	Foods rich in vitamin E include almonds, sunflower seeds, red bell peppers, peanut butter and avocados. Where to get it: Natural food sources high in selenium include cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese. Lutein: The Eye Protector Lutein is part of a fat-soluble class of nutrients called carotenoids, pigments that gives dark green vegetables, orange and yellow fruits, and egg yolks their vibrant hues. Recommended daily intake: You should be getting 15 mcg vitamin D on a daily basis, recommends NIH. You can find it in food like liver, eggs, salmon, oats, yogurt. Shop Essential Nutrients.
7 Essential Supplements for Women	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. 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. October Pharmacy Technician Edition. 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. But, is your diet falling short of essential vitamins and minerals? By: NWHN Staff.
6 Essential Minerals for Women’s Health – South GA Spine, Joint & Rehab Center	Pregnant women. 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. Chan School of Public Health notes. Sick and tired of being sick and tired? But with so many brands for women on the market, it can be hard to decide what vitamins you should make a regular part of your regimen. Key Functions Strengthens immune system, increases white blood cell count, helps regulate hormones; supports absorption of calcium.
Buy an At-Home Vitamin Test	Mineral requirements vary for women at different stages of their health life. For example, a woman during her reproductive years is more likely to have an imbalance in iron levels due to her menstrual cycle. When most people hear the word calcium, they think of bones. Poor bone health is responsible for millions of fractures throughout the world annually. Osteoporosis, and calcium imbalance is aggravated by hormonal imbalances, specifically with estrogen in menopausal women. In addition to bone health, calcium is also needed for muscle activation, immune health, nerve signaling, and cellular health. Magnesium is also needed for optimal bone health. Additionally, magnesium assists in energy production, hormonal development, making new proteins, muscle activation, and nerve communication. The Journal of the American College of Nutrition Vol. For pregnant women, magnesium can help delay preterm birth, and prevent eclampsia, or seizure activity in a pregnant woman that was not epileptic before conception. Preeclampsia symptoms include headaches, increased blood pressure, and vision changes. Magnesium has also been shown to help in PMS, muscular cramping and spasm, and migraine headaches. Anemia occurs when an individual has less than normal red blood cells, or when the red blood cells do not have enough hemoglobin. In both instances, the blood is not able to carry oxygen efficiently throughout the blood, and the cells of the body do not work as well as they could. Women and individuals with chronic diseases are at a higher risk of anemia. One of the most common causes of anemia in women, is iron deficiency anemia, as a result of blood loss during their menstruation cycle. The most effective way to screen for iron deficiency is with a ferritin blood test. Zinc deficiency can be a result of certain medications, excessive alcohol consumption, poor dietary habits, hormone replacement therapy, and birth control. Vegetarianism and individuals with digestive imbalances can also be at risk of zinc imbalances. Zinc deficiencies can lead to a variety of symptoms, including altered smell and taste, craving sweets and salty foods, fatigue, brain fog, ringing in the ears and poor bowel function. Low zinc levels can lead to increased estrogen activity, infertility, PMS, and leads to a decrease in sex drive. Zinc imbalances also increase the effects of aging and makes it it harder to tolerate stress. Dietary selenium comes from a variety of nuts, seeds, meat, fish, and eggs. 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. 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. Why you need it: Melatonin is considered one of the best hormones for women as it plays a large role in regulating your sleep schedule. When it gets dark at night, a nerve pathway in your eye sends a signal to the brain to tell the pineal gland to start secreting melatonin, which makes you sleepy. Low levels of melatonin—along with screwing up Zzzs—can also increase your risk for breast cancer , explains Palinski-Wade. Where to find it: Tablets, capsules, creams, and lozenges. Relying on supplemental melatonin can impact the body from producing it naturally. Recommended daily intake: There is currently no recommended dose for melatonin supplements, but the best approach is to begin with a very low dose—about mcg. Who needs it the most: If you find it hard to sleep, a melatonin supplement may be just the thing to help. However, Slayton does recommend trying to reduce the dependency on supplements slowly and trying to use it only in emergencies such as jet lag or stressful situations , as you want to get your body to produce melatonin at the right time on its own as much as possible. What it does: Defends against toxins and foreign substances by preventing inflammation in the body, and develops T-cells, which are part of the immune system and help fight off viruses. Zinc helps with blood clotting, taste perception, and keeps your blood sugar stable. Why you need it: Because zinc is essential for developing T-cells, it plays a major role in keeping your immune system running smoothly—including fighting off virus-infected and cancerous cells. Since it interacts with blood platelets to help with blood clotting, zinc is crucial for helping cuts and scrapes heal properly. It also plays a role in maintaining healthy digestion and metabolism.

Vitamins Miberals minerals are important in any Minetals to ensure proper bodily function. Here Nutrient-rich superfood supplement five essential Integrative therapies for depression fr Integrative therapies for depression all women Mijerals, as well as foods that contain them. Healt a daily basis, adult women should have 2. Women should incorporate beef, liver, clams, tuna and eggs into their diet for a healthy dose of B Vitamin C acts as an antioxidant and is key in maintaining healthy skin and boosting immunity. Supplements can help with deficiencies, but foods like salmon, egg yolks, mushrooms, kale and spinach can keep bones, teeth and muscles healthy and strong.