Most experts agree the best source of essential nutrients is whole food: “We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions,” says Women’s Health Nutrition Expert and Registered Dietitian Keri Glassman. “We rarely over or under do it.”
That being said, it’s difficult to know with 100 percent certainty that we’re getting precisely enough nutrients to fend off symptoms of deficiency and related illnesses. Stage cue, supplements! Taking specific supplements is like insurance for those instances when you accidentally consume your weight’s-worth of sweets and call it dinner. (We know—it was just that one Halloween…) And if you have or are at risk for a vitamin and/or mineral deficiency, as may be the case for pregnant women or vegetarians, then your doctor may need to intervene by recommending a supplement.
Your choice to take a supplement depends on your diet and doctor’s recommendation. “When considering supplements, women need to think bones, babies, and bellies,” says Glassman. “Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future.”
With these guidelines, we bring you the best supplements for women. Bring the list to your doc to determine which supplements are right for you.
IRON
Carries oxygen in the body; aids in the production of red blood cells; supports immune function, cognitive development, and temperature regulation; is essential for proper cell growth.
Why you need it
Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. This can lead to unrelenting fatigue and shortness of breath while doing activities that aren’t very strenuous, as well as difficulty maintaining body temperature and decreased immune function, which increases susceptibility to infection. What’s more, blood loss during your period depletes your body’s iron stores, so it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, R.D., a consultant for the National Institutes of Health.
Where to find it
Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables. (If you’re not eating enough of these foods, talk to your doc about trying a ferrous sulfate supplement since it’s most easily absorbed, says nutrition expert Cynthia Sass, R.D. And don’t forget to sneak in foods rich in Vitamin C since they enhance your body’s iron absorption.)
CALCIUM
Makes and keeps bones and teeth strong; helps muscles and blood vessels contract and expand; secretes hormones; and sends messages through the nervous system.
Why you need it
Your body needs calcium to build and maintain strong bones. Thus, calcium consumption is important for aging adults, particularly postmenopausal women whose bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis over time. “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 taking it now.”
Where to find it
Dairy products such as milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and kale.
MAGNESIUM
Maintains normal muscle and nerve function; keeps heart rhythm steady; supports a healthy immune system; keeps bones strong; helps regulate blood sugar levels; promotes normal blood pressure; may play a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes; and is known to be involved in energy metabolism and protein synthesis.
Why you need it
Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you won’t want to run low on it, including deficiency symptoms such as chronic or excessive vomiting and diarrhea, and migraines. “Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction,” says Alexander Mauskop, M.D., director of the New York Headache Center. 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; pictured), some beans, nuts, seeds, and unrefined whole grains.
VITAMIN A
Ensures proper development and functioning of our eyes, skin, immune system, and many other parts of our bodies.
Why you need it
Vitamin A plays a vital role in vision support. Research also suggests that vitamin A may reduce the mortality rate from measles, prevent some types of cancer, aid in growth and development, and improve immune function.
Where to find it
Leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy products, liver, fish, and fortified cereals. (Vitamin A is also available in multivitamins and stand-alone supplement, often in the form of retinyl acetate or retinyl palmitate.)
