eFitnessConnection

 

Revitalize with vitamins

A definitive guide to the best supplements for women.

 

Maybe you don't need supplements if you are among the 7% of women who never skip meals or eat ice cream for dinner. For the other 93% of us, supplements are a great way to fill in what's missing from our diets and may even protect you against disease. But with all the pills and potions on the market, which ones do you really need? We have unmasked the issue with this complete guide. It indicates which nutrients women should be taking everyday, which forms are best absorbed and optimal doses. (Consult your doctor before trying these or any supplements, especially if you take a prescription medication).

Ground Rules: Unless otherwise noted, all the nutrients on this list should be taken in a daily multivitamin with a meal. A multivitamin saves you money compared with buying dozens of individual bottles, and the nutrients will work better as a team. Also, recommended amounts are for adult women, not for men nor children. Take this guide when discussing supplements with your doctor or when shopping. Remember, vitamins can't replace a healthy diet, but they can help compensate for what you're missing - and give you peace of mind as well.

 

 

 

Supplements for Every Day

Vitamin A / Beta-carotene

Why you need it: Boosts immunity, maintains healthy tissue, aids in bone and tooth formation and protects vision.

How much? Up to 5,000 IU of vitamin A (higher amounts might cause birth defects); at least 20% as beta-carotene, which is nontoxic. The body converts beta-carotene to A but only processes as much as you need.

Look for: A mixture of vitamin A (such as retinyl palmitate or acetate) and beta-carotene.

Food sources: Vitamin A: fortified milk, liver, egg yolks. Beta-carotene: dark green leafy vegetables, dark orange produce.

Vitamin D

Why you need it: Strengthens bones and helps prevent osteoporosis. Might lower risk of colon cancer, multiple sclerosis, and rheumatoid arthritis. May protect vision and curb PMS symptoms.

How much? Ages 19 to 50 and pregnant or breastfeeding, 200 IU; 51 to 70, 400 IU; over 70, 600 to 800 IU.

Look for: Vitamin D or cholecalciferol.

Food sources: Milk, juice, soy milk, and cereals (fortified only); salmon; sardines; and egg yolks.

Vitamin E

Why you need it: It's an antioxidant. Counteracts DNA damage that ages cells. May help prevent heart disease, cancer, memory loss, and cataracts. Boosts immunity.

How much? 30 IU. The debate goes on about how much is safe. For now, many experts recommend avoiding high doses (400 IU and above).

Look for: D-alpha tocopheryl ("natural" vitamin E), which is better utilized than synthetic dl-alpha tocopheryl.

Food sources: Wheat germ, safflower oil, most nuts (almonds, hazelnuts, peanuts), and spinach.

Vitamin K

Why you need it: Aids blood clotting, boosts bones, and may curb heart disease risk.

How much? 90 mcg.

Look for: Vitamin K, vitamin K1, or phylloquinone.

Food sources: Leafy greens.

Folic acid

Why you need it: Supports normal cell growth and prevents anemia and birth defects. May reduce the risk of heart disease, high blood pressure, pre term delivery, memory loss, Alzheimer's disease, depre3ssion, and cancer.

How much? 400 mcg. Pregnant women need 600 mcg; breastfeeding mothers, 500 mcg. Take no more than 1,000 mcg without physician approval.

Look for: Folic acid.

Food sources: Leafy greens, orange juice, wheat germ, cooked dried beans, and fortified grains.

Vitamin B6

Why you need it: Helps produce hormones and brain chemicals. Strengthens immunity. Might lower risk of memory loss, heart disease, depression, and morning sickness during pregnancy.

How much? 2 mcg.

Look for: Vitamin B6 or pyridoxine hydrochloride.

Food sources: Chicken, fish, extra lean red meat, avocados, potatoes, bananas, whole grains, cooked dried beans, nuts and seeds.

Vitamin B12

Why you need it: Helps prevent heart disease, memory loss, anemia, and depression. Maintains nerve and brain function.

How much? 2.4 mcg; pregnant, 2.6 mcg; breastfeeding, 2.8 mcg.

Look for: Vitamin B12, cyanocobalamin, or cobalamin.

Food sources: Extra lean red meat, poultry, shellfish, eggs, milk, and soy milk.

 

 

 

Vitamin C

Why you need it: It's an antioxidant. Maintains tissue, promotes healing, and boosts immunity. May reduce risk of cancer, sun damage, heart disease, cataracts, and tissue damage from secondhand smoke.

How much? 75 mg. Smokers, 110 mg; pregnant, 85 mg; breastfeeding, 120 mg.

Look for: Vitamin C, ascorbic acid, ascorbyl palmitate, or calcium ascorbate.

Food sources: Citrus fruit, brussels, sprouts, peppers, and leafy greens.

Calcium

Why you need it: Reduces the risk of osteoporosis, high blood pressure, and possibly colon cancer. Aids in blood clotting, muscle contraction, and nerve transmission. Might reduce symptoms of PMS and help weight loss. May need to take as a separate supplement.

How much? Ages 19 to 50 and pregnant or breastfeeding, 1,000mg; over 50, 1,200 mg.

Look for: Most forms of calcium are well absorbed. Avoid "natural" calcium from oyster shell, bonemeal, or dolomite, which contain lead.

Food sources: Low-fat milk products, juice and soy milk (fortified only), sardines, tofu, leafy greens, and dried beans and peas.

Chromium

Why you need it: Regulates blood sugar and may help lower blood sugar levels in those who are insulin resistant.

How much? Ages 19 to 50, 25 mcg; pregnant, 30 mcg; breastfeeding, 45 mcg; over 50, 20 mcg.

Look for: Chromium nicotinate, chromium-rich yeast, or chromium picolinate, which are better absorbed than chromium chloride.

Food sources: Whole grains, wheat germ, orange juice, chicken and oysters.

Copper

Why you need it: Aids in nerve transmission, red blood cell formation, maintenance of strong bones, and brain, heart, and immune function. Regulates blood sugar and protects against birth defects.

How much? 2 mg.

Look for: Copper, gluconate or copper sulfate.

Food sources: Shellfish, organ meats, grains, nuts, seeds, soybeans, and leafy greens.

Iron

Why you need it: Prevents fatigue, improves exercise performance, strengthens immunity, and maintains alertness and memory.

How much? Ages 19 to 50, 29 mg: pregnant, 27 mg; menopausal, no more than 8 mg.

Look for: Best absorbed as ferrous fumarate or ferrous sulfate.

Food sources: Extra lean red meat, fish, poultry, cooked dried beans and peas, dried apricots, leafy greens, raisins, whole grains, and fortified cereal.

Magnesium

Why you need it: Aids in muscle contraction, nerve transmission, blood pressure regulation, immune function and bone formation. Might lower risk of heart disease and diabetes. Helps control hypertension, headaches, and preeclampsia during pregnancy. May need to take separately.

How much? 400 mg.

Look for: Magnesium oxide, carbonate, or hydroxide.

Food sources: Low-fat milk, peanuts, avocados, bananas, wheat germ, whole grains, cooked dried beans and peas, leafy greens, and oysters.

Omega-3 Fats

Why you need it: Lowers risk of heart disease, memory loss, bone loss, and osteoporosis. Reduces symptoms of rheumatoid arthritis. May boost mood. Must take separately, not in a multivitamin.

How much? 1 g. Women with high triglycerides should get 2 to 4 g along with a physician's care.

Look for: Omega-3s as a mixture of EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid). Best source: fish-oil supplements.

Food sources: Fish, walnuts, and flaxseed.

Selenium

Why you need it: It's an antioxidant. May lower risk of heart disease, rheumatoid arthritis, and certain forms of cancer.

How much? 35 mcg; pregnant, 60 mcg; breastfeeding, 70 mcg. doses greater than 400 mcg can be toxic.

Look for: Selenomethionine and selenium-rich yeast.

Food sources: Whole grains, nuts, seafood, and lean meat.

Zinc

Why you need it: Speeds healing, boosts immunity, prevents pregnancy complications, and helps maintain strong bones and normal taste and smell.

How much? 8 mg; pregnant, 11 mg; breastfeeding, 12 mg. Limit intake to less than 40 mg per day.

Look for: Zinc gluconate, zinc picolinate, zinc oxide, or zinc sulfate.

Food sources: Oysters, extra lean red meat, turkey, nuts, cooked dried beans and peas, sheat germ, and whole grains.

 

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