21/02/2022
Targeted nutrition & tips for WOMEN
Making sure the body gets the right nutrients to stay healthy can be challenging in a hectic everyday life.
Whether we’re juggling childcare, work, working out, caring for the family and elderly, cooking, volunteering, or all of the above – women do it all!
Moreover, women's nutritional needs change throughout the different stages of our lives.
And, in addition to being active, eating healthy, and monitoring your blood sugar, cholesterol, and blood pressure, having a strategic supplement plan is, therefore, a great way to complement a healthy lifestyle.
Support bone health – stay strong
Your body needs minerals to function optimally.
And while you don’t need large amounts compared to macro nutrients like carbs, proteins, and fats, not getting enough can affect your overall health and lead to more serious health implications.
Many gravitate towards less-than-ideal dietary choices from time to time, like processed foods, which lack necessary minerals.
Women may need more iron, calcium, magnesium, and folate than men. The bone strength starts to decline with age and woman tends to be affected the most.
Nourish yourself with calcium and vitamins D and K2 to ensure your bone cells stay strong and healthy throughout your life.
The best nutrients & supplements for women
Ladies – are you taking these?
Basics
A good multivitamin is a must-have for healthy habits because it supports cellular health, organ health, and a variety of bodily functions such as brain-, heart-, immune function, and more.
Omegas are vital to a longer life because your body needs fatty acids to survive. Take care of your heart, joints and cognitive health, and counteract inflammatory factors with optimal doses of especially EPA and DHA omega-3 fatty acids.
Probiotics
You've heard of the "good bacteria" that support digestive health, but do you know what they are? These bacteria are part of an intricate ecosystem that make up your microbiome. It includes trillions of microorganisms (along with fungi, protozoa, viruses and bacteriophages) that live on and inside you.
In addition to a well-balanced diet, which should include fermented foods and healthy sources of fiber like veggies, taking a well-formulated probiotic strain supplement will ensure your body has access to the many health benefits probiotics offer.
Vitamin D
This vitamin supports calcium absorption for healthy bones, encourages a healthy immune response and heart health, and promotes respiratory health, hormone balance…and even your mood!
Calcium
Essential for sturdy bones and healthy teeth, muscle health, cell-to-cell communication, and hormone balance. Dairy and non-dairy products like almonds, bok choy, kale, spinach, broccoli.
Magnesium
Needed for healthy energy and protein production, and bone, muscle, and nerve health. Can be found in dark, leafy greens, avocados, dark chocolate, cashews, and brown rice.
B vitamins
Your body uses B vitamins to maintain brain health and healthy nerve function, regulate cell growth and maintain healthy red blood cells (and so much more).
Pregnant or breastfeeding? Definitely don't skip out on these vitamins essential for healthy prenatal development and deliveries. B vitamins support digestion, and even boost energy levels in mommies to be.
Cranberries
These "superfood" berries are packed with powerful antioxidants, and they can do wonders for your urinary tract. They can also protect against cellular stress, which in turn promotes heart health, healthy digestion and may even encourage immune health.
Indole-3-carbinol (I3C)
If you ever needed a reason to eat more broccoli and cruciferous vegetables, it's to get your indole-3-carbinol (IC3s). Its role in hormone metabolism makes indole-3-carbinol a star player in women's health— it even helps promote breast tissue health!
It specifically supports healthy estrogen metabolism, which is crucial because estrogen balance affects cell growth in estrogen sensitive tissues.
Indole-3-carbinol (I3C) products >>
Iron
Your red blood cells need iron to carry oxygen, supporting energy production and healthy muscle function. Red meats, seafood, poultry, leafy greens, vegetables, lentils, beans, dried apricots and raisins.
Breast health
Ensure you're getting breast-healthy nutrients that help support estrogen balance, including phytoestrogens, flaxseed lignans, cruciferous vegetable extracts, calcium d-Glucarate and vitamin D.
Longevity
Health is about more than "feeling fine." Your wellness depends upon all the daily choices you make every day, from nourishing your body to drinking enough water, exercising regularly, and getting plenty of restful sleep.
A focused dietary supplement plan, that includes longevity supplements, supports those choices so that you can live your best life – at every age.
Coenzyme-q10 (Coq10) supplements >>
Manage the changes of menopause
Menopause affects all women differently.
A healthy diet and regular exercise can help keep menopause in check or less overwhelming, as can targeted nutrition.
Get good advice here:
Top 10 menopause supplements >>
Health-related blog posts
For women's health:
- Pink ribbon – how to boost breast health
- Mood: Vitamin D and omega-3 increase serotonin
- Your guide to NAD+
- B vitamins and their new discovered necessity
- The supplement pyramid
- See all the blog articles
For men's health:
References
- Healthline Editorial Team. “Nutritional Deficiencies (Malnutrition).” Healthline, March 2019, https://www.healthline.com/health/malnutrition.
- Villines, Zawn. “What are the health benefits of cranberry?” Medical News Today, August 2018, https://www.medicalnewstoday.com/articles/322731.
- https://www.lifeextension.com/wellness/supplements/best-supplements-for-women
