10 Supplements All Women Should Consider Taking for Good Health

The human body requires certain vitamins and minerals to function optimally. A well-balanced diet can reduce or even eliminate the need for supplementation. However, supplements can be a valuable addition to a healthy diet.

The needs of women are similar to, but not exactly the same as those of men. It’s important that women understand the RDA (recommended daily allowance) for women and follow it to the best of their ability.

Consider these supplements to optimize your health:

1. Vitamin D. Many women are deficient in this important vitamin. It’s true that your skin is able to produce vitamin D in the presence of sunlight, but that might not be sufficient if you don’t spend enough time outdoors on a regular basis.

● Vitamin D has many functions, but among the most important are its roles in calcium absorption and boosting your immune system.

● The current RDA for women under 70 is 600 IU per day. That number increases to 800 IU per day for those over 70.

2. A multivitamin. Ideally, all the vitamin needs of the human body would be met by the diet. However, it’s not always easy to eat a balanced diet that addresses every vitamin and mineral. A simple multivitamin can help to ensure that all of your daily requirements are met.

3. Calcium. Calcium is a primary component of bones. Osteoporosis is a real threat to all women as they age.

● Women under 50 years of age require 1,000 mg per day.
● Those over 50 need 1,200 mg per day.

4. Fiber. Fiber aids in gut motility and may help to lower cholesterol. Certain types of fiber also serve as food for gut bacteria. A healthy diet provides plenty of fiber, but if you’re not eating a healthy diet with ample fiber-rich food, a supplement can help.

● The current recommendation for women is 25 grams of fiber each day.

5. Fish Oil. While you can live without most dietary fats, it is necessary to consume essential fatty acids. These are most easily consumed in fatty fish or fish oil supplements.

● There is no set recommendation for essential fatty acid intake. It doesn’t take much. As little as a gram a day could be sufficient. Follow the label instructions.

6. Probiotics. Many health issues are believed to start in the gut. A healthy gut greatly increases the odds of having a healthy mind and body.

● Again, follow the label instructions.

7. Vitamin B-12. This vitamin does a lot of things in the body, including the building of DNA and red blood cells. If you eat a lot of meat, you probably don’t need a vitamin B-12 supplement. However, if you’re a vegetarian or vegan, it’s likely that supplementation will be necessary.

● The Mayo Clinic recommends that all adults consume 2.4 micrograms of vitamin B-12 per day.

● Vitamin B-12 is unique in that it is water soluble, so if you take too much, it harmlessly passes in the urine. But it can also be stored in the body in relatively large quantities. This means that taking B-12 weekly or monthly is fine, provided the dose is sufficient.

8. Iron. Menstruating women lose blood, which contains iron. One of the primary roles of iron is oxygen transport in the blood.

● Premenopausal women are advised to consume 18 mg/day.
● Postmenopausal: 8 mg/day

9. Melatonin. Melatonin is a hormone that is part of the sleep process. If you sleep well, melatonin supplementation is unnecessary. On the other hand, if you have difficulties sleeping, a melatonin supplement might help you to fall asleep and stay asleep.

10. Folate. Folate is necessary for pregnant women to prevent a certain type of birth defect. Folate has several other roles in the body, too.

Of course, the best place to start is a talk with your physician. Follow your doctor’s advice.

It’s also important to realize that it’s easy to get too much of a good thing. Taking too much of any supplement can be much worse than not taking it at all. Follow the directions on the label.

Become familiar with the foods that are high in the nutrients above. It’s quite possible that several of the supplements listed above will be unnecessary for you if you eat a nutritious diet.

The Surprising Truth about Vitamins and Your Mental Health

You probably know that vitamins can enhance your physical wellbeing, but how do they affect your mental health?

Many mental health professionals and patients report positive results from using a variety of natural supplements, and a growing body of research supports their claims.

These developments may sound promising if you’ve been diagnosed with a condition like depression or anxiety or if you want a little help dealing with daily stress. That’s especially true these days with the extra pressures created by COVID-19.

Remember to discuss any supplements or treatments with your doctor, so they can keep you safe and coordinate your care.

Meanwhile, take a look at this list of vitamins and other natural remedies that may provide relief with little risk of side effects for most adults.

Vitamins and Supplements for Mental Health:

1. Enjoy the sun. Vitamin D, the sunshine vitamin, helps with mood regulation and brain function. Research suggests it may provide some relief for depression and anxiety. In addition to supplements, you can get vitamin D from sun exposure and foods like egg yolks.

2. Explore B vitamins. The B group contains 8 different vitamins. Several of them may play a role in depression, especially B-12, B-6, and folate. Before taking supplements, check with your doctor to be sure they won’t interfere with any medications. You can also get B vitamins from most animal products and some fortified foods.

3. Buy multivitamins. To keep things simple, you might want a single multivitamin. Ask your doctor which formula is appropriate for you.

4. Take omega-3s. These fatty acids provide many health benefits and may help prevent and treat depression and anxiety. If you’re not a fan of fatty fish, you might prefer capsules.

5. Consume more magnesium. Reducing anxiety is one of many jobs for this essential mineral. You may not need pills because magnesium comes in so many foods from dark chocolate to black beans.

6. Try valerian. Children with hyperactivity disorders and seniors with insomnia have had positive experiences with this root. However, it can cause headaches and upset stomachs for some users.

7. Consider melatonin. Your body produces this hormone naturally, but extra doses may help you sleep. It’s been used successfully with patients with schizophrenia, seasonal affective disorder, and other conditions.

8. Drink tea. Some commercial products contain substances derived from tea. For example, green and black varieties contain the amino acid L-theanine, which is involved in regulating stress and sleep.

9. Sniff lavender. This fragrant herb is another popular sleep remedy. Grow it yourself or buy it in many forms from body lotions to candles.

Other Natural Approaches to Mental Health:

1. Eat healthy. Most adults can get enough vitamins and other nutrients from a balanced diet. However, your doctor may suggest supplements if you’re pregnant or have certain other conditions.

2. Exercise. Physical activity trains your brain too. Yoga or team sports relieve stress and moodiness.

3. Meditate daily. Even brief sessions of mindfulness produce major mental health benefits. Regular practice eases psychological stress and social anxiety as you increase your self-awareness and compassion.

4. Sleep well. Psychological issues can interfere with your sleep, and lack of sleep can make symptoms more difficult to manage. Break the cycle by sticking to a regular bedtime and keeping your bedroom dark and quiet.

As long as you follow your doctor’s recommendations, vitamins and other natural remedies may help you to manage mental health symptoms in conjunction with medication and talk therapy.

For minor stress, lifestyle changes like a balanced diet and more exercise may be all you need to soothe your body and mind.


Learn more about your health online when you read the rest of our information here about: vitamins and supplements guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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