We may be the same species, but female and male humans are physiologically different from one another. As such, while the basic survival needs are the same, there are some slight variations to consider. The average female’s hormones, reproductive system, and overall build create a unique and beautiful organism that comes with specific needs for health and longevity.
Using vitamins and supplements to keep the body happy and healthy is nothing new, but did you know that there are some vitamins that go above and beyond in helping women? Here are some of the best vitamins and supplements to add to your health routine.
Iron
Generally speaking, women need more iron than men to make up for the iron lost during menstruation. An iron deficiency can result in feelings of lethargy, inability to find the energy to exercise, poor circulation, brittleness in hair and nails, chest flutters and pain, and can ultimately lead to anemia if left untreated. Iron can be found in lentils and leafy greens, and can be supplemented when recommended by a physician.
It’s important to note that not all iron supplements are made the same. Iron sulfate is often harder on the stomach, whereas iron gluconate is more easily absorbed by the body. Like all supplements, you need to know where to find the highest quality products. Take a look at this list of the best vitamins to choose from before you shop.
Calcium
Calcium is another essential nutrient for women, as osteoporosis – a condition in which the bones become weak and prone to breakage – is twice as common in women as it is in men. Calcium supplementation has been shown to help keep bones stronger for longer, and even works to offset PMS symptoms. If that doesn’t make you want to start taking calcium now, nothing will.
Calcium is found in dairy products like yogurt, cheese, and milk. For those avoiding dairy, leafy greens, nuts, seeds, and lentils are all great sources of calcium as well. The recommended daily intake for women under fifty is 1200 mg. If you can’t get this amount in with your diet alone, consider using a supplement.
Omega-3 Fatty Acids or Fish Oil
Omega-3 is an incredibly powerful fatty acid which helps reduce inflammation and fuels the brain. You can find omega-3 in fish oil, as well as game meat, flaxseed, and chia seeds. You can also find Omega-3 in walnuts, as long as you eat them with the skin on.
Omega-3 offsets the impacts of a diet too high in Omega-6, which is found in many cooking oils and can cause inflammation in large doses. As such, Omega-3 helps combat heart disease, arthritis, and other joint problems. Realistically, pretty much everyone should be taking Omega-3, but as women are prone to bone and joint issues, it’s even more essential.
Probiotics and Soluble Fiber
Probiotics and soluble fiber are not one and the same, but they are both important for digestive health. Researchers have identified the gut as “the second brain” of the body, as it has its own nervous system.
There has been a lot of fascinating research studying how gut health impacts seemingly unrelated illnesses and conditions. For example, proper gut health can help offset mental illness (as 90% of the serotonin – a hormone responsible for happiness – is made in the digestive system), allergies, heart disease, and even help with weight loss. By taking probiotics and soluble fiber, you keep your digestive system strong and healthy, while maintaining your cholesterol and boosting your immune system.
By supplementing your diet with nutrients that you wouldn’t otherwise ingest, you ensure that the various facets of the complex organism that is the female body is working the way it should. Discuss these supplements with your physician to learn more about how they can benefit you.