Vitamins

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are

* Vitamin A

* B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)

* Vitamin C

* Vitamin D

* Vitamin E

* Vitamin K

You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don’t get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It’s a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

What is Leucine?

Leucine is a branched-chain amino acid (BCAA) that is critical for muscle repair and protein synthesis.

In fact, leucine may be considered the most important of the three BCAAs.

The other two branched-chain amino acids are valine and isoleucine. Leucines’ importance is due to it being the primary amino acid involved in the building of muscle tissue.

As an amino acid, Leucine is one of the “building blocks” of protein and muscle tissue.

As you consume protein your body breaks it down into amino acids. Those amino acids help build muscle and help the body function properly.

It has been noted in studies that leucine helps wounds heal, regulates blood sugar levels, and produces growth hormones.

Leucine is one of the nine essential amino acids that the body needs to grow and function properly.

Unlike nonessential amino acids, essential amino acids cannot be created by the body. Therefore, the essential amino acids need to be digested through foods or supplements.

The greatest natural sources of leucine through the diet are animal proteins such as poultry, eggs, and meat.

Leucine can also be ingested through other sources such as beans and legumes.

In supplements you will see “L-Leucine” and “Leucine” as ingredients. These two terms refer to the same active ingredient.

Leucine has many potential benefits, but most studies are centered around its effects on muscle growth and athletic performance.

Leucine Uses

There are many potential uses for leucine supplements, some of which are more proven than others.

Some of these potential benefits include:

* Strength performance: In one study, researchers had participants supplement with 4 grams of leucine each day during a 12-week resistance training program. This documented study showed that L-leucine supplementation resulted in a significant increase in strength performance. Leucine may be used as a nutritional supplement to enhance strength performance – either on its own or combined with other BCAAs.

* Muscle recovery: A study where participants supplemented before doing squats suggest that leucine may be useful for muscle recovery following exercise. Ultimately, leucine strongly promotes protein synthesis in skeletal muscles, and protein synthesis is vital for proper post-workout recovery.

* Muscle loss: In a two week study the researchers supplemented meals of older adults with 4 grams of leucine per meal, three times a day. Researchers in this study found leucine supplementation may improve muscle protein synthesis in response to lower protein meals in older adults. This may be beneficial for slowing muscle loss in older populations, but more research is needed.

* Muscle gain: It is thought that leucine supplementation may be beneficial for muscle growth, when combined with strength training. Results have shown that low levels of leucine signals mechanistic Target of Rapamycin (mTor) to be disabled. When leucine levels reach sufficient levels, mTor is increased and muscle building can begin.

There are more claimed benefits of leucine supplementation, but they may not have adequate clinical evidence supporting them.

As a whole, leucine supplements need more clinical research in order to fully realize its potential benefits.

It’s also worth noting that there are many documented benefits of branched chain amino acids, as BCAAs in general are very well-studied.

There have been fewer studies looking specifically at Leucine by itself.

How to Take Leucine

Leucine is known to be bitter tasting as a powder, so you may want to consider capsules if you cannot stomach bitter tastes.

If you want to consume the powder, it can be mixed with protein shakes, smoothies, etc.

There are also flavored powders available, which help to mask the bitter taste of leucine.

There is not an established daily dose for leucine, but most studies above consisted of 4,000 – 5,000 mg per day.

Examine.com notes that leucine is typically supplemented in the 2,000 – 5,000 mg per day range.

Depending on your personal goals, manufacturers recommend taking leucine before and after workouts. It may also be beneficial to take before bed to help recovery during sleep.

Side Effects and Precautions

There are no known harmful side effects for taking branched-chain amino acid (BCAA) supplements such as Leucine.

There may be some potential interactions with pharmaceuticals, however.

For instance, leucine supplements combined with diabetic medications can drop blood sugar levels. Therefore, patients with hypoglycemia should not take leucine supplements.

Be sure to ask your doctor or physician before taking supplements. That way, your doctor can check to see if there are any side effects or interactions with medications or foods.

Leucine supplements should not be used by infants, or women who are pregnant or breastfeeding.

Best Types of Supplements to Consider for Heart Support

Heart disease is the leading cause of death globally. That is why it is so important to stress the need for improved heart health support.

When it comes to overall health, ignoring the health of your heart would be like forgetting to put an engine in your car. This is because the heart pumps blood rich oxygen to all parts of the body.

Without a healthy heart, your body would simply not sustain life. That’s why caring for your heart through such ways as diet and exercise is vital to improving the quality and quantity of your life.

When it comes to nutrition, a heart healthy diet full of whole foods like fiber-rich fruits and vegetables and low in high-sodium processed foods is ideal.

It’s also just as important to stay active often to maintain heart muscle strength and manage your weight to lower heart disease risk. Also, quitting smoking or not starting as well as managing stress is necessary to lower your risk of high blood pressure that can lead to heart disease and stroke.

Along with such lifestyle changes, supplements may be essential to filling in the gaps of your healthy lifestyle to help prevent heart disease.

In fact, research shows that certain nutrient deficiencies can put your heart health at risk. This study showed that one out of five people with heart failure were deficient in nutrients such as vitamin A, calcium, magnesium, iodine, and selenium as well as vitamin D.

Therefore, in addition to the heart healthy lifestyle behaviors mentioned, adding a supplement to your daily routine may be beneficial.

So, let’s talk about the top supplements that can help you best support your heart health.

Beta carotene

Antioxidants, by definition, help to fight inflammation and in turn oxidative stress in the body that can lead to chronic disease like heart disease.

Examples of some antioxidants include beta-carotene as well as vitamins C and E.

Although you can consume these vitamins through colorful fruits and vegetables, sometimes you may not consume enough of these foods daily. Therefore, taking such vitamins in supplement form can help fill in the nutrient gaps in your diet and in turn improve your heart health.

Beta-carotene, in particular, is an antioxidant that is converted to the carotenoid form of vitamin A in the body. This fat-soluble vitamin is vital for vision, immune health, and reproduction in the body.

When it comes to heart health, studies show that the potent carotenoid lycopene can greatly improve heart health.

Research shows that by reducing inflammation, lycopene increases the ability of the body to use nitric oxide. This in turn has shown to improve the dilation of blood vessels in those with heart disease. By doing this, lycopene can help improve heart health outcomes and can also help prevent heart disease in healthy individuals.

CoQ10

Another antioxidant effective in improving heart health is coenzyme Q10, or CoQ10.

CoQ10 is produced by the body naturally, but sometimes a person may not have enough of this compound to sustain optimal health. For example, as people age, levels of CoQ10 in the body decrease. Also, those with heart disease have been shown to have lower levels of CoQ10.

Therefore, such individuals at risk for low levels of the compound would benefit from supplementing their diet with CoQ10.

In fact, research shows that CoQ10 can be protective against heart disease in older adults. This study looked at a group of healthy older adults that were given a daily supplement of CoQ10 and selenium for four years.

Study results show that the protective effect of this supplement not only lasted through the four-year study period, but this effect also extended during the 12-year follow-up period.

Furthermore, other recent research shows that CoQ10 can help lower lipid levels. A meta-analysis of eight clinical trials, study results show that CoQ10 supplementation may be effective in lowering total cholesterol.

Since elevated cholesterol levels are a major risk factor for coronary artery disease, these results show that CoQ10 could help reduce a person’s risk of heart disease health outcomes.

Selenium

Selenium, as mentioned before, may play a role in improving heart health. It is an essential nutrient needed in the body for thyroid hormone metabolism, reproduction, and for protection from oxidative damage.

Most adults should consume 55 micrograms of selenium each day for optimal health. You can consume selenium through food, but the rich food sources of this nutrient like Brazil nuts, yellowfin tuna, sardines, and canned shrimp are not common foods in the refrigerator or pantry. Therefore, this is why supplementation of selenium is likely ideal for most people.

When it comes to heart health, research shows that selenium supplementation was helpful in improving both heart health and related metabolic health.

One study found that selenium supplementation helped lower the inflammatory marker C-reactive protein. This result suggests that selenium may help reduce inflammation and oxidative stress in the body in those with heart disease.

Another study looked at the effect of consuming selenium through Brazil nuts on lipid levels. This study found that a single serving of Brazil nuts can improve the lipid profiles of healthy people.

Finally, a meta-analysis study looked at selenium supplementation and its impact on metabolic health. Study results show that selenium supplementation can reduce insulin levels and improve insulin sensitivity. This is good for heart health since insulin sensitivity is a risk factor for heart disease and diabetes.

B Vitamins

The B vitamins are eight water-soluble nutrients that play a vital role in brain function, energy production, and DNA synthesis and repair, among other things. Not to mention, that various studies have found certain B vitamins to play an important role in heart health matters.

B vitamins can be found in both animal and plant-based sources but have been found to be more bioactive in animal-based sources. Because of this, those who do not consume enough animal products daily, such as those on mostly plant-based diets like vegetarians, may be lacking in B vitamins. Therefore, supplementation would be needed in such cases to ensure that these individuals can reap the full health benefits of B vitamins.

When it comes to heart health, research shows that lower levels of B vitamins in the diet and the blood has been linked with oxidative stress and high levels of the amino acid homocysteine in the blood.

These two factors in turn greatly increase the risk of heart disease. Therefore, it can be suggested that supplementing with B vitamins could reduce such risk factors.

In particular, studies have looked at the effects of niacin supplementation on heart health outcomes.

One study found that extended-release niacin may help reduce levels of remnant cholesterol and increase “good” high-density lipoprotein cholesterol levels (HDL) in coronary heart disease patients.

This is a significant result since remnant cholesterol is a combination of the very low density and intermediate density lipoproteins. These lipoproteins promote a high risk of plaques in the arteries that in turn increase risk of heart disease and related health issues. However, there are no studies to confirm that taking niacin along with statin therapy adds any benefit.

Therefore, be sure to talk to your doctor before adding any new supplements to your current medication regimen.

Vitamin D

Although vitamin D is well-known for its bone health benefits, its heart health benefits are just starting to reveal themselves.

Vitamin D is a fat-soluble vitamin that is found in very few foods like salmon, swordfish, tuna fish, cod liver oil, and fortified milk or orange juice, to name a few. Thus, most people rely on sun exposure to soak up their daily dose of vitamin D.

However, for those who live in certain climates, or do not go outside often, vitamin D deficiency may occur. In these cases, people may require supplementation to help meet their minimum daily requirement of 600 IU of vitamin D daily.

To find out if you are low in vitamin D, you will need to ask your doctor for a blood test since it is typically not included in the average annual lab check.

When it comes to heart health, the research on vitamin D is still in its early stages. However, so far research is finding a link between a higher risk of heart disease risk factors and lower vitamin D levels.

Also, these observational studies will need to be followed up with larger clinical trials before such a causal relationship can be confirmed.

In the meantime, if you are vitamin D deficient, it may be of benefit to supplement with vitamin D as recommended by your healthcare provider.

L-Carnitine

Carnitine, an amino acid found in all cells of the body, is vital for producing energy. Most people produce enough carnitine naturally in the body to meet their daily needs. However, some people take carnitine, also known as L-carnitine, to improve performance or to replenish carnitine stores as they age.

In fact, some research shows that L-carnitine can improve cognitive function in older adults.

Other promising benefits of L-carnitine though are related to heart health.

Research shows that L-carnitine can reduce risk of several heart health factors like hypertension, hyperlipidemia, and obesity. Also, in those with diseased heart muscle, L-carnitine levels may be low, so supplementation could help improve heart health outcomes.

Studies show that L-carnitine supplementation has been shown to significantly increase the “good” high-density lipoprotein cholesterol and slightly lower triglyceride levels in patients with coronary artery disease (CAD).

Not to mention that L-carnitine can help improve clinical symptoms in those with congestive heart failure. Therefore, if you are at risk for heart disease, it may be worth asking your healthcare provider whether L-carnitine may be helpful for you.

Magnesium

Magnesium is a mineral in the body found in cells and bone that is important for producing energy in the body as well as conducting nerves, contracting muscles, and controlling normal heart rhythm. Therefore, it comes as no surprise that magnesium is an important factor in heart health.

Most adults should consume about 310-420 milligrams of magnesium a day through foods like almonds, peanuts, cashews, and legumes like soybeans and black beans. However, if someone doesn’t eat enough of these types of foods, then they may be prone to health issues related to low magnesium intake such as increased risk of bone health and heart health issues.

In fact, research shows that those who have higher circulating levels of magnesium have lower risk of cardiovascular disease. Also, higher levels of magnesium intake have been linked to lower risk of heart disease risk factors like metabolic syndrome, diabetes, and hyperlipidemia.

Taking that into account, it may be beneficial to start taking a magnesium supplement if you are currently at risk for heart disease.

Turmeric

The golden spice turmeric, commonly used in Indian cuisine, contains potent heart health benefits.

These benefits stem from the activity compound curcumin, which makes up about 2-3-percent of the total weight of turmeric. Curcumin is well-known for its anti-inflammatory and antioxidant properties.

Black pepper, or piperine, is often consumed with curcumin to help improve the bioavailability, or body’s ability to use the compound.

Research shows that curcumin can help manage inflammatory conditions such as arthritis, anxiety, hyperlipidemia, and metabolic syndrome as well as exercise-induced inflammation.

By lowering lipid levels in the body, curcumin can help lower risk of heart disease in those with cardiovascular risk factors. Research also shows that curcumin compounds can also promote healthy blood circulation, which in turn could help lower heart disease risk.

The cardioprotective properties of curcumin alone are reason enough to add this supplement to your heart healthy routine.

Garlic

Not only does garlic provide potent flavor to meal time, but it is also a powerful heart health supplement.

Garlic, or Allium sativum L., contains organosulfur compounds that show antioxidant, anti-inflammatory, and cardioprotective properties. Research shows that supplementing with garlic can help improve blood lipid profiles in those with high cholesterol and can also improve blood pressure levels in those with hypertension.

The major active component of garlic may be responsible for such cardioprotective effects.

Current research reveals that the cardioprotective effect of Allium sativum may stem from its ability to reduce oxidative stress in the body. Also, a certain type of garlic, known as black garlic, has particularly potent antioxidant properties.

This type of garlic, made from fresh garlic processed under high temperatures and humidity, has shown to improve quality of life and left ventricular ejection fraction in those with congestive heart failure.

Furthermore, the supplement of aged garlic extract has been found to lower heart disease risk by reducing the accumulation of certain kinds of plaque in the arteries.

Omega-3 fatty acids

A heart healthy diet is known for its focus on healthy fats like omega-3 fatty acids from nuts, seeds, avocado, and fatty fish like salmon.

Supplementation of this fatty acid also shows significant heart health benefits. Research shows that omega-3 fatty acids can help improve endothelial function by promoting release of nitric oxide, which in turn helps with healthy dilation of blood vessels and reduces inflammation in the vessels.

The strongest evidence of omega-3 fatty acid supplementation and heart health is related to research linking the supplement with prevention of cardiac death.

And while more studies need to be done to confirm other heart health benefits of such supplements, it would not hurt to add such a supplement to your diet to improve heart health outcomes. Not to mention that studies show that polyunsaturated fatty acids like the omega-3 fatty acids may reduce risk of diabetes, of which heart disease is a complication.

It is recommended that your omega-3 fatty acid supplement contain a good source of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two types of long-chain omega-3 fatty acids.

Summary

Heart health is vital to overall health. Therefore, it’s important to make sure your heart health nutrient needs are being met through your diet.

If you are lacking in such nutrients, then a supplement such as those listed above may be necessary to fill in the gaps. Some of these vitamins can be fulfilled with a multivitamin option. However, it’s important to read the label to make sure that the multivitamin is providing enough of the important heart health nutrients to make a difference in your health.

It may be helpful to talk to a qualified healthcare provider to help you make the best choice when it comes to supplements to help support your heart health.

Also, meeting with a registered dietitian or exercise specialist may help you create a diet and exercise routine that is providing the most benefit for your heart health.

In the meantime, have your nutrient labs checked and try a heart health supplement or two, depending on your nutrient needs, so you can take the first steps towards improving your heart health today.

calcium

You have more calcium in your body than any other mineral. Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.

It is important to get plenty of calcium in the foods you eat. Foods rich in calcium include

* Dairy products such as milk, cheese, and yogurt

* Leafy, green vegetables

* Fish with soft bones that you eat, such as canned sardines and salmon

* Calcium-enriched foods such as breakfast cereals, fruit juices, soy and rice drinks, and tofu. Check the product labels.

The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. People who do not eat enough high-calcium foods should take a calcium supplement.

Osteoporosis is a disease that thins and weakens the bones. Your bones become fragile and break easily, especially the bones in the hip, spine, and wrist. In the United States, millions of people either already have osteoporosis or are at high risk due to low bone mass.

Anyone can develop osteoporosis, but it is more common in older women. Risk factors include

* Getting older

* Being small and thin

* Having a family history of osteoporosis

* Taking certain medicines

* Being a white or Asian woman

* Having low bone density

Osteoporosis is a silent disease. You might not know you have it until you break a bone. A bone mineral density test is the best way to check your bone health.

To keep bones strong, eat a diet rich in calcium and vitamin D, exercise, and do not smoke. If needed, medicines can also help. It is also important to try to avoid falling down. Falls are the number one cause of fractures in older adults.

Best Types of Supplements for Women’s Health

Women have different nutrient needs compared to men. No, we are not trying to be special snowflakes, we go through a lot of changes during just one lifetime.

Think about it month to month, our hormones (and maybe mood?) cycle from high to low.

There is also pregnancy, lactation, and menopause to consider, all of which have different nutrient needs.

Our nutrition and supplement regimen needs to be tailored to whatever life stage we are in.

So, when you see a “women’s” supplement, don’t think that it is special just because of the pink bottle it might come in, the ingredients are usually also tailored to our different needs.

Helpful Supplements for All Women

All humans need the same vitamins and minerals to be healthy. But, depending on where a woman is in her life cycle she may need more or less of a specific nutrient to support that current phase.

Supplements, therefore, should be tailored based on current nutritional needs.

Let’s explore a few supplements that all women need, no matter where they are in life, then discuss a few age-specific ones to consider.

Multivitamin

A multivitamin is the “insurance policy” of the supplement world. It fills in the gaps where your diet might be missing.

Even as a dietitian, it is hard for me to have a perfect diet every day that meets every micronutrient need. But, it is important to keep in mind that multivitamins will never replace real food. Instead, they should be seen as an addition to an already healthy diet.

There is no standardization for what multivitamins need to include, some have a lot of different nutrients, while others only have a few. There are thirteen vitamins and sixteen minerals that are essential to human health. In general, most multivitamin formulations will contain most or all of these nutrients in varying quantities.

Research is mixed on the long-term impact of multivitamins as they do seem to reduce the risk of some health conditions, but not others.

A 2006 review of twelve studies found that multivitamin use lowered the risk of certain types of cancer, stroke, and age-related vision loss in some of the studies. But, the results were not consistent across all studies or population groups. Another challenge with this review was that the formulation of each multivitamin differed study to study, so it was difficult to compare one result to the other.

Overall, it is still unclear exactly which nutrients should be included in an ideal multivitamin.

How to take a Multivitamin

Since our diets are not always perfect, a multivitamin can be useful at any age. Several options on the market are “tailored” to age groups such as pregnant or older women. These age-specific formulations contain varying levels of different nutrients.

For example, pregnant women need more folic acid than those who are not pregnant and post-menopausal women need less iron.

Multivitamins made for each age group or life stage should take these nutritional needs into account.

When choosing a multivitamin, select one that matches your current life stage, if it is available. This will prevent you from getting nutrients you don’t need and making sure you are getting the ones you do.

Another thing to consider is the type of nutrients each contains. The content of each formulation can vary greatly between products, but a rule of thumb is to avoid formulas that contain over 100% Daily Value of the fat soluble vitamins E, D, K, and A or any of the minerals. These nutrients can be toxic at high levels.

Speak to your doctor if you need personalized nutrient recommendations before you choose a multivitamin.

Calcium

You might associate taking calcium supplements with something older adults do, but calcium benefits women of all ages.

Bone strength peaks during our teen years, making calcium even more important for younger women.

Women in general need to be particularly concerned with bone health. Of those diagnosed with osteoporosis, or weak bones, 80% are women. The increased risk of osteoporosis is due to the fact that women have smaller, weaker bones than men and the decrease in estrogen that occurs at menopause speeds up bone loss.

Based on these risk factors, all women should be concerned about getting enough calcium to keep bones strong.

But, calcium may help younger women in a different way. A 2017 study found that supplementing with 500 mg of calcium per day significantly decreased PMS-related anxiety, mood changes, bloating, and depression. Naturally reducing PMS-symptoms is a great motivation for any woman to consider a calcium supplement.

The Recommended Dietary Allowance for women is 1000-1200 mg/day of calcium per day, depending on age. A cup of milk has about 300 mg of calcium, so as you can see there is a lot of room for supplementation.

How to Take Calcium

There are several types of calcium supplements available. Calcium carbonate is the cheapest and contains the most elemental calcium. Calcium carbonate is best absorbed with food, so take it with a meal.

Be sure to choose a supplement that also contains vitamins D and K to help with absorption. Avoid taking iron with your calcium supplement, as calcium prevents iron absorption.

If you are pre-menopausal, a supplement may be necessary if your diet is lacking calcium due to lactose intolerance or a dairy allergy. If you are vegan or consume large amounts of protein, you may also need additional calcium supplement. If you struggle with PMS, a calcium supplement can help ease some of the symptoms.

Most post-menopausal women should take supplemental calcium to help maintain bone strength.

If you are taking a multivitamin in addition, be sure to check the label to make sure you aren’t getting too much calcium.

Probiotics

Maintaining a healthy digestive system is the secret to long-term well-being. Women tend to be at greater risk for digestive problems due to hormonal changes they experience month to month and throughout life.

Digestive issues can be the first step in developing other health problems. The reason is our health is strongly connected to the trillions of tiny microbes that exist in the digestive tract. The microbiome, or collection of bacteria in the gut, plays a role in the development of almost every disease state from obesity to depression to diabetes.

Probiotics are one way to help maintain a healthy digestive tract. They are particularly recommended if one is having digestive symptoms, such as constipation, diarrhea, gas, or bloating.

Antibiotics can also kill off healthy bacteria in the gut, so a probiotic supplement should be considered both during and after treatment.

How to take Probiotics

There are many types of probiotic supplements on the market and unfortunately, since the study of the microbiome is relatively new, specific recommendations for strains or dosages are not currently available.

We do know that strains like Bifidobacterium, Lactobacillus and Saccharomyces have been shown to improve gut health and most supplements contain one or all of these.

But, there are a few things you can look for when choosing a probiotic.

The first thing are CFUs or “colony forming units”, this number should be between 10 and 20 billion for adults.

In addition a quality probiotic should be in a bottle that is protected from light and heat, although some a freeze dried and shelf-stable.

Finally, be sure to use the supplement before the expiration date to ensure the most benefit.

Omega-3s

Omega-3 fats are “essential” fats that we must get from our diets. They are also highly anti-inflammatory and have been studied extensively for their health benefits.

There are three types of omega-3 fats, EPA, DHA, and ALA. They are found in foods like fish, walnuts, and flaxseeds.

Most people do not get enough omega-3s in their diet, therefore a supplement is recommended.

Omega-3 fats are healthy for everyone, but are particularly beneficial for the specific concerns of women. Omega-3s reduce inflammation which can in turn decrease PMS-related pain almost as much as ibuprofen. Taking omega-3s regularly can improve symptoms of depression and anxiety. They can even make your skin look better by reducing acne and wrinkles.

How to Take Omega-3s

When choosing an omega-3 supplement you want to be sure it contains EPA and DHA, they types of omega-3s that have been shown to have the most health benefit. Fish oil or algal oil supplements are a good choice to get both EPA and DHA.

The recommended total amount of omega-3s per day for women is 1.1 grams per day. There is no specific recommendation for EPA and DHA alone, although supplements ranging from 250-1000 mg/day seem to be safe for most people.

Speak to you doctor if you are taking a blood thinner before starting an omega-3 supplement.

Women in their 20s and 30s

Women in this age range are considered to be of “child-bearing age”. Regardless of whether you plan to have children or not, nutrition needs to be focused on supporting monthly hormonal cycles.

Also, women of this age may have a lot of demands on their time between work, kids, and relationships, so stress support may be an additional concern.

Here are some of the supplements that are ideal for younger women trying to manage it all.

B-Vitamin Complex

B-vitamin complex is a supplement that contains all eight of the essential vitamins. B-vitamins are needed to help maintain a healthy metabolism, hormone production, and stress management.

Getting enough B-vitamins can help combat fatigue and boost the production of feel-good neurotransmitters in the brain.

How to take B-vitamin Complex

Most B-vitamin Complex supplements will contain varying amounts of: B1, B2, B2, pantothenic acid, B6, biotin, B12, and folic acid. The amount of each vitamin you need can vary, so be sure to choose a supplement that matches your specific needs.

All of these vitamins are water soluble, so the risk of toxicity is low, the body will just excrete what it doesn’t use.

Most supplements come in doses ranging from 300-500 mg and can sometimes contain additional nutrients or minerals.

Iron

Iron is an important mineral for all women, but primarily those of child-bearing age. It is used to make hemoglobin and myoglobin, two proteins used to carry oxygen.

Women in their 20s and 30s are at risk for iron deficiency, also called anemia. Symptoms of anemia include fatigue, weakness, and shortness of breath. Monthly blood losses combined with an inadequate intake of high iron foods increases the chance of anemia.

But, it is important to note that supplemental iron should not be used unless a deficiency is identified by a blood test first.

How to Take Iron

The RDA for iron for women is 18 mg/day. If you do have an iron deficiency, your doctor will recommend the ideal amount and type of iron you need to take.

Iron supplements can cause constipation and other digestive problems, although there are “tummy sensitive” formulations available.

Calcium or foods high in calcium such as milk should not be taken with iron.

If you have not been diagnosed with an iron deficiency, yet you think you might be low in iron, you can try eating more high iron foods instead of taking a supplement.

Iron is found in red meat, fortified cereals, beans, nuts, seeds, and legumes. Always eat high iron foods with a food high in vitamin C, such as citrus, bell peppers, or strawberries.

Vitamin C

With all the demands on women in their 20s and 30s, the last thing they can afford to do is get sick. Vitamin C can help boost the immune system, keeping it strong, so you can tackle your to-do list.

Vitamin C also has antioxidant properties that can help reduce damage from free radicals, slowing down aging and even preventing wrinkles.

How to take Vitamin C

Vitamin C is commonly found in fruits and vegetables. It is relatively easy to meet basic vitamin C needs with just your diet, but if it’s cold or flu season you might want to take a little extra.

The RDA for vitamin C is 75mg per day for women. The upper limit is set to 2000 mg per day.

There is little risk for toxicity with this vitamin since it is water soluble. High doses may cause digestive problems, such as bloating and diarrhea, which generally resolve once the supplement is stopped.

Pregnancy

Pregnancy is a special time for nutrition because it’s not just about you anymore, you are concerned about the health of two people now.

There are many supplements that are not recommended during pregnancy because there is simply not enough evidence to determine their safety. If you are pregnant it is best to ask your doctor for the ideal supplement regimen for you.

But, it is widely accepted that folate is a necessary nutrient for all women who are trying to conceive or those who are already pregnant.

Folate or Folic Acid

Folic acid, the synthetic form of the B-vitamin folate, helps prevent birth defects of the brain and spinal cord. Most doctors recommend women take a supplement containing folic acid or folate before trying to get pregnant to help reduce the risk of these complications.

The connection between folate levels and birth defects was discovered in the 1950s. In the 1970s, started recommending prenatal vitamins with folic acid to help reduce the risk.

Many of our foods, particularly cereals, are fortified with folic acid for the same reason. Rates of spinal cord defects have decreased since these preventive measures were put into place.

How to take Folic Acid

Folic acid is a water soluble vitamin, therefore your body will excrete it if it is not needed. The RDA for folate is 600 mcg during pregnancy.

Most prenatal vitamins contain adequate amount of folic acid to meet the needs of pregnant women.

There is a rare type of genetic mutation that may decrease the ability of the body to use folate properly and increases risk for birth defects, speak to your doctor if there is a history of birth defects in your family.

Menopause and Beyond

Older women in menopause have different nutrient concerns from pre-menopausal women.

Managing decreasing hormone levels (and the hot flashes or other symptoms that may arise), as well as maintaining bone health are the two biggest priorities.

There are many supplements that can help women transition more easily into this final life cycle.

Turmeric

Turmeric is a yellow spice common in Indian cuisine. It contains a powerful antioxidant called curcumin that helps reduce inflammation and risk of many chronic diseases.

Curcumin is especially powerful for menopause because it is a phytoestrogen, meaning it can act as an estrogen in the body. This can help alleviate common menopause symptoms, such as hot flashes, mood swings, and sleep disorders, by slowing the decrease in estrogen.

How to Take Turmeric

Turmeric is usually found in capsules or powders. It can also be used in food as a spice, although it is not quite as concentrated this way, but it sure tastes good.

The powder can also be used to make tea or “golden” milk.

The World Health Organization recommends 1.4 mg per pound of body weight, meaning a 150 pound adult should take around 210 mg of turmeric a day.

Vitamin D

Vitamin D is different from other vitamins in that our bodies can make all the vitamin D we need from sun exposure. But, as we age, we tend to spend more time indoors and we also become less efficient at making vitamin D from the sun.

Low levels of vitamin D have been linked to multiple diseases from breast cancer to diabetes and high blood pressure. Vitamin D is also critically important for helping maintain bone health.

Making sure older women are getting enough vitamin D, either from the sun or supplements, is an important part of staying healthy into old age.

How to Take Vitamin D

The recommended amount for vitamin D is between 600-700 IU a day, although some experts suggest this number may be too low due to wide-spread deficiencies.

Ask your doctor for a personalized recommendation for you. If you want to be sure you need vitamin D, ask your doctor for a blood test before starting a supplement.

As a woman, based on where you are in your life cycle, your supplement needs can vary. Be sure to choose the best supplements for you so you can live your healthiest life, long into old age.

Vitamin D

Vitamins are substances that your body needs to grow and develop normally. Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems.

You can get vitamin D in three ways:

through your skin, from your diet, and from supplements.

Your body forms vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. So many people try to get their vitamin D from other sources.

Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D.

You can also take vitamin D supplements. Check with your health care provider to see how much you should take. People who might need extra vitamin D include:

* Seniors

* Breastfed infants

* People with dark skin

* People with certain conditions, such as liver diseases, cystic fibrosis and Crohn’s disease

* People who have obesity or have had gastric bypass surgery

Frequently Asked Questions About Glutamine Supplementation

What Are Glutamine Supplements?

They are products containing the amino acid L-Glutamine.

Glutamine is the most common amino acid found in your muscle tissues, and it plays a key role in the health of your muscles.

All amino acids, including glutamine, are considered “the building blocks for proteins”. Simply put, amino acids are compounds that combine to form proteins, and proteins are what allows our bodies to build and maintain muscle.

And since L-Glutamine is the most prevalent amino acid found in muscle tissue (over 60% of skeletal muscle is made up of L-Glutamine), the relationship between glutamine and healthy muscles has been the subject of a many study.

The amino acid plays a role in protein synthesis, the process your body goes through in order to effectively use protein. It also has anti-catabolic properties.

All the many benefits of glutamine, which we will discuss in detail below, are offered by both the naturally occurring amino acid (produced naturally in your muscles), and the glutamine supplements we’re here to talk about today.

So, if L-Glutamine is produced naturally in the body, why do you need supplements?

Because during intense exercise, glutamine stores are burnt up, lowering your natural glutamine levels. Your levels will slowly come back to normal, but that can take several days.

By adding a glutamine supplement to your diet, you can immediately replace those lost nutrients, thereby speeding recovery and keeping your muscles happy.

What Are the Benefits of Glutamine?

Some potential glutamine uses include:

Immunity

Glutamine plays an important role in the functioning of our immune systems. It serves as a fuel source for white blood cells, which help toward off disease and infection.

If the body needs more glutamine than is being consumed or produced naturally, it may begin to break down muscles to access protein stores of glutamine.

Also, it’s thought that the proper functioning of the immune system may be compromised when the body does not have access to sufficient levels of glutamine.

Thus, the relationship between glutamine and immune system health is closely linked.

However, most studies have looked at critically ill patients, and/or patients who have sustained serious injuries. There is little evidence to suggest that glutamine may boost immune function in otherwise healthy individuals.

More research is needed.

Wound healing

Glutamine is important for immune function, but it appears to be even more key when a serious wound, burn or other trauma is sustained. After a major injury, blood levels of glutamine tend to increase, potentially resulting in a depletion of glutamine stores.

For this reason, many medical professionals subscribe glutamine supplements following a serious burn or other wound.

Intestinal health

Glutamine also plays a role in our intestinal health. It is an energy source for many of the immune and intestinal cells that line our guts.

By supplying these cells with energy, glutamine helps to protect the health of your intestinal and immune systems. It’s therefore important for the normal maintenance and growth of intestinal cells.

Glutamine can also help strengthen the barrier between the inside of the intestines and the rest of the body.

This barrier is key because it helps prevent harmful toxins and bacteria from escaping the gut and entering the rest of the body.

Post-workout recovery

Some research suggests that glutamine may help to decrease muscle soreness after intense exercise and may also help to improve recovery.

However, other studies have contradicted these findings.

More research is needed.

Exercise performance & muscle growth

Because glutamine is a building block of protein, some have speculated that it may be involved in muscle gain and/or exercise performance. However, these effects have not been shown in clinical science.

One six-week study showed no difference in the glutamine group compared to the placebo group.

More research is needed.

Overall, glutamine supplements are well studied for several potential uses. Their applications in supporting immune and gut health are particularly well documented but their potential effects on exercise and muscle building need more research.

Who Can Benefit From Glutamine?

These groups may benefit from supplementing l-glutamine:

* Weightlifters – the #1 group of people who should be taking glutamine are bodybuilders and weightlifters. As we mentioned before, the muscles naturally produce and store large amounts of L-Glutamine. However, during intense exercise, these stores are depleted. Supplementation can quickly and efficiently replace these levels, restoring a natural balance. Glutamine can help decrease post-workout recovery time, and ensure that your muscles have what they need to heal and rebuild.

* Runners/endurance athletes – anyone who likes to run long distances or compete in any sort of endurance sports can benefit from glutamine. First off, glutamine products can help your muscles recover faster. Also, the amino acid has been shown to strengthen the immune system. Endurance sports temporarily weaken your immune system, so it’s important to do all you can to support your immune health if you like to run marathons or complete similar endurance activities.

* Anyone looking to lose weight – glutamine has been shown to increase HGH secretion, which can help to burn more fat, both during exercise and rest periods. It may also help to reduce sugar and carb cravings in some individuals.

* Men & women – both men and women can experience significant glutamine benefits. Unlike some supplements, these are not gender-specific, and can be beneficial for most people. Generally, we do not recommend taking ANY sort of supplement if you’re under 18 or without talking to your doctor first, but other than that most people can benefit from proper supplementation.

Are there Any Side Effects of Glutamine?

Most, if not all, supplements have some sort of negative side effects that you should be aware of.

Glutamine is no exception.

Side effects to look out for:

* Gastrointestinal issues, including gas, nausea, vomiting, etc.

* Muscle or joint pain

* Headaches, dizziness or tired feeling

* Mild rash or itching

This is not a complete list, as many potential side effects are possible depending on your body and the other medications/supplements you are taking.

Lastly, those with kidney disease or liver disease should generally NOT take glutamine supplements. Speak to your doctor if you’re unsure.

As with any supplement, it’s important to follow dosing instructions and never take more than recommended.

How Do I Take Glutamine?

If you’re wondering how to take glutamine or when to take glutamine supplements, this is the section for you.

First off, we always recommend following the instructions listed on the product packaging, at least when it comes to quantity. Do not exceed the daily recommended amounts unless otherwise instructed by a doctor.

As for when to take glutamine supplements, that depends on your reason for using them.

If you’re a weightlifter or athlete, a good time to take your dose is 30-60 minutes after working out, to help quickly replenish lost glutamine stores.

Another good time is right before bed, and right after waking up. Before bed is ideal because you increase HGH production while sleeping, and upon waking your muscles have been without nutrients for a solid 6+ hours.

If you’re wondering about glutamine dosage, most products list the serving size as around 5 grams.

Some fitness writers recommend taking 20-30g of glutamine a day. We don’t recommend you immediately begin taking such large doses, but rather work up slowly.

Also, you won’t need as much on days you don’t workout, so keep that in mind. It is not recommended to take more than 30g a day in order to stay on the safe side.

Lastly, keep in mind that L-Glutamine is commonly added to various fitness supplements, including pre-workouts, post-workouts, and more.

When calculating how much you should take, consider where else you may be getting this amino acid from.

And to clarify, we urge you to always speak with your doctor before taking any supplements featured on this website.

How Do I Pick a Good Glutamine Product?

In order to find the most effective glutamine supplement for you, there are several factors to consider. Let’s explore the things you should look for when choosing a product.

* Amount of glutamine – first things first, take a close look at the label of the product you’re considering to determine the amount of glutamine in each serving. Most products will contain a 5g serving size, while some are put into capsules and have smaller sizes (1g). Obviously the amount is important, as L-Glutamine is the key ingredient in these supplements.

* Other ingredients – what else is in the product? Many glutamine supplements will only contain L-Glutamine, but other products may contain a blend of ingredients intended to help boost the benefits of the supplement. BCAAs and other amino acids are common additions. Keep these extra ingredients in mind when making your decision. Depending on your needs and the current supplements you’re already taking, you may or may not need a product with additional ingredients.

* Brand quality – who makes it? Are they a well known and respected company? Do some research to determine who you’re buying from and what kind of company they are!

* Flavor – some products are flavorless, some are flavored. Pay attention to this, as it may affect your desire to actually consume the product! If in doubt, go with a flavorless version, or a version that’s prepackaged in capsules. Otherwise, read glutamine reviews to determine how people like the taste of various products.

* Value for money – lastly, consider the cost of the supplement. More specifically, consider the per serving cost of each supplement you’re considering. It’s not enough to just check the price of the container itself, as the number of servings per package varies greatly. Find a good, high quality product at a reasonable price, and you’re good to go!