Important Nutritional Supplements for Women

The nutritional needs of men and women are different and also vary with age, lifestyle and medical conditions. While many will say that all nutrition can be obtained from eating proper combinations of food groups, nutritional supplements offer an assurance of getting the vitamins and minerals needed and can be very useful in providing extra nutrients for particular situations. What are some of the most beneficial nutrients for women and when are they most needed?

Calcium:

Calcium is not just for children, it continues to have an important function in the heath of bones and teeth throughout life. The National Institute of Health recommends between 1000 to 1200 mg of calcium for women before menopause and 1300 to 1500 mg after menopause. Bone loss in women can begin around the age of thirty and after menopause, with a loss of estrogen, bone mass loss can be up to five percent for the first five years. The more loss of bone mass, the more fragile and brittle bones become. Calcium is also crucial during pregnancy due to the baby's need for bone development.

It is important to note that Vitamin D is needed to fully absorb calcium in the body. Caffeine and alcohol consumption can reduce the amount of calcium that is absorbed. There are also many forms of calcium on the market and some types can cause stomach upset in certain individuals. Changing the form of calcium supplement used or spreading the dosage out over the course of the day can elevate stomach symptoms. Further information on calcium as a supplement can be found here: http://ods.od.nih.gov/factsheets/calcium.asp

Iron:

Iron is a mineral that helps red blood cells supply oxygen to tissues in the body. Iron is important in maintaining energy levels and reducing fatigue. Low levels of iron can cause anemia and according to the ADA, women are three times more likely to experience anemia than men are. During reproductive years 18 mg of iron is recommended. After menopause, the stop of menstruation, this requirement drops to 8 mgs per day. During pregnancy this amount is raised to 27 mg due to the needs of the baby and increased blood flow. Some very interesting information on nutritional needs can be found at: http://www.cookinglight.com/eating-smart/nutrition/

Vitamin B group:

Adequate Vitamin B intake is important to women of all age groups. Folic acid, part of the B group reduces homocysteine in the blood and helps to lower the risk of heart disease. It is also crucial during and actually before pregnancy as it has been found that low levels of this nutrient have been linked to neural-tube birth defects. Vitamin B12 is needed in addition to folic acid as they work together in reducing homocysteine levels. The basic RDA for folic acid is 400 mcg daily. This is raised to 600 mcg daily one month before pregnancy with an upper limit of 1000mcg or 1mg throughout pregnancy. The basic RDA of vitamin B12 for women is 2.4 mcg and 2.6 mcg during pregnancy.

Vitamin B6 is needed to help produce hemoglobin and increase the amount of oxygen carried by hemoglobin's. It is also beneficial in maintaining blood glucose levels. The basic amount of Vitamin B6 needed by women is 1.3 mgs which raises to 1.5 mgs after menopause and 1.9 mgs during pregnancy.

A vitamin B complex should contain all 8 B vitamins and takes the guess work out of determining the correct amount of each vitamin in the group. Special B complexes are available for special need situations and many vitamin combinations are available by prescription for use during pregnancy or menopause.

A wealth of information on vitamin needs and supplements can be found at: http://www.webmd.com/ Keep in mind your own personal situation and needs when choosing nutritional supplements and consult with your physician if you have any doubts about interactions with any medications you are taking. It is also important to remember that some supplements can be harmful if taken in excessive amounts.