Most women spend a lot of time, energy and money on a moisturizer, sunscreen, and the latest anti-wrinkle cream just to maintain a more youthful look. But that’s not enough. It is important to protect the inside too. Here, we have selected 5 super supplements that every young lady should consider. Check it out!
Calcium
Research has shown that women above 30 years of age typically lose bone mass and strength. Again, women have been shown to be four times more susceptible to osteoporosis than men. This is the reason why getting enough calcium is very important for lifelong healthy bone especially for the adult women. Calcium-rich foods include cheeses, milk, and other dairy foods and fortified products. A daily intake of at least 500 milligrams calcium supplement is recommended.
Fish oil
Fish oil is an essential supplement for our young women, especially the pregnant and nursing mothers. It enhances fetal brain development. Again, fish oil supplement is important for these women who have elevated triglyceride levels. This supplement helps to minimize the risk of cardiovascular disease.
However, fish oil is rich in omega3 fats (docosahexaenoic acid DHA, and eicosapentaenoic acid EPA). These highly specialized fats are important for reducing circulating triglycerides and for blood vessel health to lower heart disease risk heart.
A daily intake of one gram of EPA and DHA would be helpful. For those under a physician’s guidance with elevated triglycerides, about 2-3 grams of fish oil daily is recommended. They should also go on diets low in fatty foods and alcohol.
Lutein
Lutein is a fat-soluble nutrient protects the eyes against free radical destruction and age-related macular degeneration (ARMD). It is important for our young women who are regularly exposed to direct sunlight and pollution. However, Lutein-rich foods include fruits, dark-green leafy vegetables such as spinach, egg yolks, and corn. About 6mg to 10 mg of a supplement rich in the antioxidant should be taken with food for effective absorption.
Coenzyme Q10
Coenzyme Q10 is a fat-soluble nutrient (antioxidant) that helps in the generation of energy need for metabolic activities within the cells. For our adult ladies who are concerned about early wrinkles, this nutrient helps in protecting against premature aging.
A variety of foods including fish and meat are rich Coenzyme Q10 Daily intake of supplements containing 30-100 mg of this antioxidant with meals is recommended for better absorption.
Folate
During the first couple of weeks of pregnancy, folate plays a vital role in preventing abnormal neural tube development in the fetus, particularly the spina bifida. In addition, it helps to support normal levels of homocysteine in the blood.
All adult women within the child-bearing ages should consider taking a folate supplement for a healthy outlook. Again, prenatal supplements containing folate should be taken by pregnant women. Folate-rich food sources include fruits (cantaloupe) and leaves such as the asparagus, and spinach. Daily intake multivitamin supplement providing 400 micrograms is recommended for the Healthy, non-pregnant women. Prenatal folate supplement with 400-800 micrograms should be considered by the pregnant women.
Conclusion
Supplements can help to build stronger bones, reduce the risks of heart diseases, help with blood circulation, and again provide a healthy outlook. This is very important for women especially the pregnant or nursing mothers. However, a regular visit to your doctor is highly recommended. You can also consider natural sources of these supplements such as the dairy products, leaves and more.
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