Supplements Every Woman Needs

Womens Supplements

By Laura Colarusso
Supplemental Knowledge

It seems impossible to turn around these days without another "expert" prodding us to get enough Calcium or Vitamin C. And, we've all seen the commercials that espouse the need to enhance our daily diets with a supplement or multi-vitamin that promises to do everything from strengthen our bones to protect us from cancer. So, here's a guide that sorts through all of the hype and gives you the 10 must-have minerals and vitamins that promote healthy living.

Selenium

Selenium is a trace mineral crucial to metabolic functions. A deficiency in selenium may effect thyroid function or cause Keshan disease, a congestive condition that is marked by an inflammation of the heart. Selenium can be found in a variety of natural sources including fish, nuts and wheat germ, but like other nutrients, the mineral is degraded when the food is processed. Gastrointestinal problems can also hinder the absorption of selenium. Women need a daily dose of about 55 micrograms, according to the National Institute of Health.

Folic Acid

Folic acid is important because it helps prevent brain and spinal cord defects in babies, says Dr. Darwin Deen, clinical professor of family and social medicine who teaches nutrition at Albert Einstein College of Medicine. But, to get the benefits, women have to start taking folic acid supplements at the very beginning of pregnancy. "Since most women don't start taking prenatal supplements until after they know they're pregnant, it's a good idea to take it on a regular basis," said Deen, who noted that folic acid might also help women make the oxygen-carrying hemoglobin molecules. Women who aren't pregnant should take about 400 micrograms a day, Deen said. During pregnancy, women should strive to get about a gram a day.

Calcium

Getting an adequate amount of calcium is important to reduce the risk of osteoporosis, a bone disease that afflicts about 8 million women in the United States alone. An average woman needs at least 1,000 milligrams a day of the bone-building mineral, but as we age we need to increase the intake. And, if strong bones isn't incentive enough, studies have shown that a diet rich in calcium can help keep off the pounds.

Vitamin D

Researchers are uncovering "more and more data" about the importance of Vitamin D. "It's turning out to be extremely important in preventing a lot of different problems," says Deen. Vitamin D not only helps with calcium absorption, but it might also be critical to fighting off the flu and even some cancers including breast, lung and colon malignancies. Women need roughly 400 international units (which are close to milligrams) of Vitamin D a day, depending on their age, said Deen, who added that number could jump if new research proves its usefulness in other areas.

Iron

Having enough iron -- which helps the body deliver oxygen to its cells -- is important for women, who lose a large amount of it each month during their periods. An iron deficiency can lead?to fatigue, anemia and a weakened immune system, according to the National Institute for Health. The best way to get iron is through red meat, but fear of saturated fats has caused Americans to cut back on eating beef so an iron supplement may be the way to go. Women between the ages of 19 and 50 in particular need about 18 milligrams a day.

Vitamin B12

Deficiencies of B12, which helps form red blood cells and maintain the central nervous system, are rare because the liver can store the water-soluble vitamin for years. However, because it's found in found in eggs, meat, poultry, shellfish and milk, strict vegetarians and vegans can develop a B12 deficiency over time. Those who have had surgery on their small intestines and stomach are also prone to needing B12 supplements. A lack of this vitamin can cause anemia, weakness and a loss of balance. Women need about 2.4 micrograms of B12 a day.

Fish Oils

Remember grandma holding her nose and eating her cod liver oil to stay healthy? Well, it turns out she was right about the smelly substance, which is high in omega-3 fatty acids. Eating cod liver or other fish oils can help reduce the risk of heart attack and strokes in patients already diagnosed with cardiovascular disease, according to the Mayo Clinic. Fish oils can also help reduce inflammation and joint stiffness in arthritis patients. Deen recommends that women get at?least one gram of fish oils a day.

Chromium

Women who eat enough whole grains in their diet probably don't have to worry about getting enough chromium, says Deen. But, Americans do "have a national deficiency" of the mineral that helps insulin regulate the levels of carbohydrate, fat and protein in the body. Deem suggests patients with diabetes might want to think about taking a chromium supplement of about 200 micrograms.

Zinc

Like chromium, zinc is one of those minerals that you probably get enough of if you eat a sufficient amount of whole grains. Zinc, which helps maintain a healthy immune system and is essential for the synthesis of DNA, can also be found in red meat and poultry. However, there are a whole host of reasons -- from drinking too much alcohol to having a digestive disease -- why you might not be getting enough of this key mineral. Vegetarians also sometimes struggle to get the amount of zinc that they need, which for women is about 40 milligrams a day.