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How To Choose The Correct Supplements For You
Dietary supplements are an integral component of our lives as they fill in the nutritional gaps within our bodies. You’ve seen numerous commercials highlighting the benefits of different supplements, yet the majority people aren’t sure what supplements is required by our body or which brand to purchase. Before you purchase any supplements for health,you need to know the type of your body and what it requires. A supplement may be effective for one person but it may not be suitable for you. You should know if your body requires supplementationor not.
If you’re one of those who is confused when buying supplements, here are some of the things you must be aware of:
Keep track of what you eat
It is important to keep record of what you’re eating and the amount you consume. You can create an vitamin and mineral checklistthat you consume each day, and also what your body requires. Let’s look at an example: You’re drinking glasses of milk and eating an egg. This means you are taking 1.3 milligrams (around) in calcium, and 0.6 mg iron. Your body, however, requires around 1200mg of calcium as well as 17 mg iron every day. So, you could supplement the remaining iron and calcium to your body by way of supplementsor food.
Check for insufficient minerals and vitamins.
Be sure to consult with an expert before taking any vitamin or mineral supplements. Find out which minerals or vitamins are essential for you. Then, take them as. Let’s take an example: Your body needs the mineral folic acid and you’re consuming biotin. What happens if it doesn’t work as you would like it to? The answer is no. Folic acid is required by pregnant women to protect foetus neural problems, and biotin helps to enhance your appearance. Take your test and pick the appropriate supplements.
Select supplements based on your age
You should choose the right vitamins and mineralsas as per their age. There are different levels of nutritional requirements for different age groups and it is important to not eat more than or less than the recommended daily allowance.Select supplements based on your gender
It is important to select the kind and amount of nutritional supplements in accordance with gender. Females may require a vitamin supplement that a man may not need. For instance, females require iron and folic acids more in comparison to males.
Select the right supplements based on the goals of your body
When you purchase supplements for your diets ,make sure you are aware of what your goals for fitness are. Let’s take an example: You want to build muscle, so you decide to take an ingredient to help burn fat. Are you going to see the desired outcomes? No! You will not gain weight rather, you’ll lose weight. You’ll have to go to use a mass-gaining supplement or a supplement to a weight-gainer to put on some weight.
Choose the appropriate brand
To select the best health supplementsfor you,you must consider these tips:
Here are a few points you should be aware of before purchasing nutrition supplements:
- It is important to verify the seal on any dietary supplements you purchase. The seal should be intact.
- The diet supplementsmust include a holographic stamp ( an authentic mark).
- The counterfeit supplement for health will come with an MRP sticker affixed to the bottle, whereas the real one has it printed.
- It is important to verify the labeling of supplements to your bodyproperly. The best quality and authentic supplements will include all of the ingredients that they contain as well as their source history.
- A quality supplement should have a distinct lot number. It is possible to contact the customer service department of the particular brand and provide the lot number to confirm whether the item is genuine.
- Go online and read reviews from customers.
The supplements should be balanced by incorporating them into your diet
Alongside supplementing with vitaminsyou should eat correct type of food in the correct amount. Additionally, when you begin taking a specific dietary supplement, it could be necessary to change your eating habits. There are several supplementsthat could not work with certain foods, and this could cause an allergic reaction within your body.
Learn about Your Family’s History of Health background
Learn about your family’s background to determine the prevalence of health issues that could be a concern. You can select organic supplementationor any other supplement with these risk factors in mind. Understanding the health background of your family members can aid in planning your daily health diet.
We’re hoping you’ll be able to pick the best supplements for you. Do not forget to share any questions you have with us, we’ll be happy to address all of your questions. Be active, eat healthy and take the right supplements to keep you healthy.
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The 15 Best Supplements For Women, According To Nutritionists
How often did your mom tell you (or maybe more accurately ~yell~) to “Take your vitamins!” and shove some gummy supplements in your face when you were a kid? Not just me, right? Now that you’re older and wiser, you know that vitamins aren’t *actually* good-for-you candy. Your body might need that extra supplement to stay healthy and strong. 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.
You probably also know that most experts agree that whole foods are the best source of essential nutrients: “We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats,” says Keri Glassman, RD. But that doesn’t mean that supplements aren’t beneficial.
When you consider how difficult it is to know with 100 percent certainty whether you’re eating precisely enough nutrients to fend off symptoms of deficiency or illness, supplements can certainly help, says Lauren Slayton, RD. Plus, things get even a little more confusing when you, say, decide to go vegetarian or get pregnant.
So, what supplements should women take daily?
You should try to meet the recommended daily intake of all vitamins, but there are occasions when you should try to get in an extra dose of them (think folic acid when you’re pregnant or trying to conceive). To eliminate some of the guesswork, here’s a handy list of the most essential vitamins women should be getting every day, and exactly how much you should be consuming depending on your age and whether you’re pregnant or lactating.
Ideally, you should get these vitamins through the whole food sources listed below. But if that’s not possible, there are dietitian-recommended supplements and multivitamins you can take as well. Still, if you’re super-concerned about a deficiency, make sure to chat with your doctor about whether you should make a lifestyle change. These are the best supplements for women,
What it does: Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function, cognitive development, and temperature regulation, and is essential for proper cell growth.
Why you need it: Lack of iron can lead to reduced red blood cell production, which could lead to anemia, a condition where your red blood cell count is too low to send oxygen to your cells. This can lead to fatigue, shortness of breath, and decreased immune function. Since blood loss during your period depletes your body’s iron stores, it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health (NIH).
Where to find it: Dark-green leafy vegetables, lean red meat, chicken, turkey, fish, cereals, beans, and whole grains. Eat these foods with food that contains vitamin C, like sweet potatoes or broccoli, to help your body absorb the iron, says Haggans.
Recommended daily intake: Be sure to get 18 mg of iron daily, recommends NIH. If you’re pregnant, you’ll want to up that to 27 mg and lower it to 9 mg when you’re lactating.
Who needs it the most: “Most women actually get enough iron from food on a daily basis,” says Slayton. “I only recommend iron supplements for women who are anemic or pregnant.” This is because the amount of iron your blood needs increases during pregnancy, and you need the extra iron to supply oxygen to your growing baby. If you’re anemic, the extra iron is also necessary to speed up the production of red blood cells.
What it does: Calcium makes and keeps your bones and teeth strong, and helps muscles function.
Why you need it: Calcium is one of the best minerals for women, because your body needs it for optimal bone health. “Women start losing bone density in their twenties,” says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. “Calcium is your single best defense, and you should start getting plenty of it now.”
Where to find it: Dairy products such as milk, cheese, and yogurt. Plus, dark-green leafy vegetables such as broccoli and kale.
Recommended daily intake: The NIH recommends eating 1,000 mg a day.
Who needs it the most: Getting too much calcium has actually been linked to heart disease, so Slayton cautions going over the recommended daily limit.
However, if you have osteoporosis, a disease that weakens the bones, caused by low calcium intake, hormones, or genes, then your doctor might recommend a calcium supplement. If you’re pregnant, and hence some of your calcium is going towards your developing baby, you may also benefit from a calcium supplement, but check in with your doctor first.
Lastly, menopausal women should also consider a calcium supplement, as bone mass 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 300 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 310 mg a day if you’re 19-30 years old (350 if you’re in the age range and pregnant, 310 if you’re lactating) and 320 mg a day if you’re 31 or older (360 if you’re in that age range and pregnant, 320 if you’re lactating), according 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. “Since it can be relaxing, I suggest magnesium supplementation at night,” she says. If you’re incredibly stressed out, maybe consider adding a magnesium supplement to your diet.
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 carrots), tomatoes, 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 770 mcg if you’re pregnant and 1,300 mcg if you’re lactating. If you’re neither, most people can get their Vitamin A from food, so it’s not really necessary to supplement, according to Slayton.
Who needs it the most: If you have an immune disorder like lupus or rheumatoid arthritis or get sick easily, Vitamin A has been linked to a healthier immune system as it helps the production of white blood cells (your body’s natural barriers against infection), and so you might want to consider supplementing.
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 problems, like 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 pregnancy, according 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 400 micrograms, but this need increases to 600 micrograms for pregnant women and 500 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.
Who needs it the most: According to Slayton, biotin should only be taken as a supplement if advised by your doctor, since lack of biotin can be pretty rare if you’re eating a balanced diet.