Best Types of Supplements for Men’s Health
Men have higher nutrient needs when compared to women due to their larger size and greater muscle mass. Men also have a lot of demands on their time and energy, keeping up with work, family, and maybe a workout or two.
All these demands can really zap a man’s nutritional status. The stress being placed on men is impacting their health, as they have a pretty significantly lower overall life expectancy compared to women.
Men are also more likely to be diagnosed with common chronic illnesses such as diabetes or heart disease. Up to 70-89% of sudden heart attacks occur in men.
Not to mention, men also have prostate health issues to worry about. The bottom line is men need to take care of their health.
Here are a few supplements that might help support men’s health. Although these won’t work miracles, they can be one important piece of the overall health puzzle.
A Men’s Multivitamin
Be honest, on busy days your diet might be less than optimal. Sometimes you just hit the drive thru or convenience store for a quick meal or snack, although you know it’s not the best choice for your nutrition. But, a multivitamin specifically designed for men, can help fill in some of these nutrient gaps. Although a vitamin can never replace a healthy diet.
A tailored vitamin should address men’s different nutrient needs. For example, men need less iron, but more selenium than women, so a vitamin should take that into account.
There may be other benefits of a multivitamin specifically for men. A large 2012 study of over 14,000 men found that daily multivitamin use decreased the overall risk of cancer. They can also help keep your immune system functioning well, preventing colds and the flu.
How to Take a Multivitamin
Since men have different nutrient needs compared to women, it is best to choose a men’s specific multivitamin formula. Be sure that it includes a variety of vitamins and minerals, specifically the B-vitamins, vitamin C, vitamin D, magnesium, and selenium.
Your multivitamin does not need to provide 100% of all of these nutrients because you should be getting some from your diet, it is meant as more of a “safety net”. Try to choose one that is high quality and made by a reputable brand.
B-complex
Struggling with lack of energy and way too much stress? B-complex can help manage that stress and boost your energy. B-complex is made up of eight individual water-soluble vitamins that help the body use energy from food.
The vitamins included in B-complex are: B1, B2, B3, B5, B6, folate, B12, and biotin.
A deficiency in any of these vitamins significantly impacts our ability to manage stress, increasing oxidative stress and inflammation. When oxidative stress and inflammation are allowed to take over, this is when we feel exhausted and run down. It can also increase our risk of chronic diseases.
A 2011 study evaluated the use of B-complex vitamins and their impact on workplace stress. Sixty subjects received a high-dose vitamin B-complex or a placebo for three months. They were assessed for mood, anxiety, work demands, and personality. The B-complex group reported significantly lower personal stress and lower depression or poor mood after 12 weeks.
How to Take B-complex
B-vitamins are water-soluble, so there is no major risk of toxicity. You may find that your urine is neon yellow while taking the vitamins, but that is not dangerous.
Most multivitamins do have most of the B-vitamins you need, but you can always take a separate supplement if you really need some help with stress management.
B-vitamins are also readily found in many foods such as green leafy vegetables, animal proteins, and whole grains, so be sure to include those in your diet as well.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and helps with energy production. But, as we age, coQ10 production decreases. Low levels of coQ10 may speed up the aging process, making you look worn down. It can also increase the risk of many diseases from cancer to Parkinson’s.
Statins are the most prescribed medication in the United States. Taking these medications to manage cholesterol levels, reduces coQ10 levels even further. Supplementing with coQ10 can help manage some of the common statin side effects, such as muscle pain. It has also been shown to lower risk of heart disease and improve heart function. Anyone taking a statin should also be taking a coQ10 supplement.
Another benefit for men’s health is that coQ10 can help maintain healthy sperm. A 2013 study found that supplementing with coQ10 improved sperm concentration and motility in infertile men.
How to Take CoQ10
There is no RDA for coQ10 because it is a compound the body makes itself. But, if you want to use it for heart or sperm health, then the recommended dosage is between 100-200 mg/day. Look for the ubiquinol form, which is best absorbed. Also, always take it with a meal. CoQ10 is fat-soluble, so it will be better absorbed with a bit of fat.
Omega-3 Fatty Acids
Omega-3s are fats that are essential for human health. The omega-3s, EPA, DHA, and ALA, must come from the diet. They are found in fish, flaxseeds, walnuts, and chia seeds.
The omega-3s are used for brain health, lowering inflammation, helping your mood, and lower risk of multiple diseases.
They are particularly important for men. An extensive review of 60 studies evaluating the benefits of omega-3s for men’s heath showed a significant link between lower risk of disease and omega-3 intake.
Omega-3s lowered cancer risk, including prostate and lung. They also lower risk of heart disease, the number one cause of death for men. Taking an omega-3 supplement is one of the best things a man can do for his health.
How to Take Omega-3s
There are many different types of omega-3 supplements on the market and they differ from where they are sourced. The main issue with fish oil has to do with contamination from heavy metals, such as mercury.
Choose fish oils made from small fish is less likely to be contaminated, since the fish are not able to store large quantities of toxins in their small bodies. Or you can consider an algal oil that is high in EPA and DHA, but is made from algae.
Algae is not as likely to be contaminated and is the only source of vegan EPA and DHA. As far as dosage, aim for 2-6 grams of fish oil per day, depending on your level of inflammation.
Lycopene
Lycopene is a carotenoid, similar to vitamin A. It is found in red and pink fruits and vegetables, such as tomatoes, and is responsible for their pretty color. Ketchup and other processed tomato products are the biggest source of lycopene for most people.
Lycopene is incredibly important for men’s health, particularly for the health of the prostate and overall sexual health. Lycopene helps blood vessels relax, which can improve blood flow to the penis. This may help lower the risk of erectile dysfunction or other sexual disorders that typically arrive with age.
A 2012 review evaluated the use of lycopene on the treatment of benign prostatic hyperplasia (BPH) which increases the risk of prostate cancer, the most common cancer among men. Across all eight studies, the use of lycopene supplements significantly decreased BPH and lowered the risk of prostate cancer diagnosis. Two of the studies also showed that lycopene decreased PSA levels, indicating a even greater decrease in the risk of developing prostate cancer.
How to Take Lycopene
The recommended dose for lycopene is 10-30 mg per day. There are no significant side effects noted. High doses may have the same impact as eating too many carrots, it could make your skin turn a golden orange color. It is also best to eat high lycopene foods, such as tomatoes, to get the most benefit.
Saw Palmetto
Saw palmetto is small shrub native to the United States and Europe. It has been used for its medicinal properties to treat urinary and reproductive problems for centuries.
The benefit for men’s health is that saw palmetto can help with urinary symptoms related to BPH. BPH leads to prostate enlargement which puts pressure on the urethra. This ends up causing frequent urination, discomfort, or difficulties starting urination.
Saw palmetto also boosts testosterone levels, which helps reduce swelling in the lining of the prostate, relieving some of these symptoms. It is sometimes also used before prostate surgery to improve the health of the prostate.
How to Take Saw Palmetto
Saw palmetto can be found in many different forms, such as capsules, tablets, liquid tinctures, extracts and dried whole berries. The dose is 160 mg twice a day.
If you already take medication for BPH you should not take saw palmetto before speaking to your doctor. It should also be avoided if you take anticoagulant medications. It may cause dizziness and abdominal distress in some people.
Magnesium
Magnesium is an important mineral that helps with reducing muscle tension, helps with stress management, and that promotes good sleep. Most people don’t get enough magnesium in their diets due to a lack of intake of vegetables and whole grains, which are high in magnesium.
A deficiency in magnesium can lead to muscle weakness, problems with sleep, and bone fractures.
Adequate intake of magnesium has been associated with a lower risk of type 2 diabetes, a significant concern for men. Magnesium intake also helps preserve bone density, preventing osteoporosis and fractures, which could help keep you active into old age.
How to Take Magnesium
If you want to take a dedicated magnesium supplement, go slowly at first to see how your body reacts. Magnesium causes water to rush into the digestive tract, leading to diarrhea and digestive discomfort.
Choose magnesium glycinate or magnesium malate, which are usually better tolerated. The recommended amount for supplements is between 200-300 mg.
Another option for muscle relaxation is to apply magnesium on the skin, as it is well absorbed that way without the digestive side effects. Take a warm bath with Epsom salts or use a magnesium lotion or oil to promote relaxation and soothe sore muscles.
Glucosamine
As you age, you want to keep your joints healthy so you can stay active. As cartilage starts to wear down between the joints from overuse, it can lead to osteoarthritis, an extremely painful condition that affects over 30 million Americans.
This type of arthritis is most common in the knees, hips, lower back, and neck. Glucosamine, a compound naturally found in the joints, may help improve symptoms of osteoarthritis by rebuilding lost cartilage and lowering inflammation.
A 2002 study compared the impact of glucosamine and ibuprofen on osteoarthritic pain. The study gave subjects either 1.2 grams of ibuprofen or 1.5 grams of glucosamine three times a day. The results showed that glucosamine was able to reduce joint pain similarly to the ibuprofen.
Researchers believe that this effect was related to its ability to re-build damaged joints, slowing the progress of the disease. Other studies on the impact of glucosamine on joint pain have had mixed results. But, glucosamine is safe to take to see if it has an impact on relieving your joint pain.
How to Take Glucosamine
Glucosamine usually is found in combination with chondroitin, another supplement that may also help joint pain. You can choose a supplement that contains both or just glucosamine alone.
The recommended dose is 300-500 mg three times a day. Choose a supplement that contains glucosamine sulfate salts and avoid glucosamine hydrochloride, as it has been found to be ineffective. Always take glucosamine with food to help with absorption.
Vitamin D
Vitamin D, known as the “sunshine” vitamin, is a fat-soluble vitamin important for maintaining bone strength and supporting a healthy immune system. Over 40% of US adults are deficient in vitamin D, with even higher rates of deficiency in people with darker skin or who live in cold climates.
Such a high deficiency rate is a reflection of too much time spent inside, since our body is able to make all the vitamin D it needs from sunlight.
Vitamin D is also critically important for men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to make other hormones. This means that it plays a role in maintaining healthy testosterone levels.
A 2011 study of evaluated the impact of vitamin D supplements on testosterone levels. Subjects received either 3332 IU of vitamin D for a year or a placebo. Over the study period, blood vitamin D levels increased in the group that received the supplement, which was to be expected. There was also a significant increase in all measurements of testosterone. If you are struggling with low testosterone levels or just want to maintain healthy levels, a vitamin D supplement may help.
How to Take Vitamin D
The RDA for vitamin D is set to 600 IUs, but many experts believe this may be too low. The best way to know if you need additional vitamin D is to ask your doctor for a blood test to detect deficiency.
Depending on how deficient you are, your doctor may recommend a very high prescription dose or just an over the counter supplement.
A supplement that contains 600-1000 IU is generally recommended for maintenance of vitamin D levels. But, since the body is able to make vitamin D from the sun, consider spending a bit more time outdoors, particularly in the summer months.
Probiotics
Did you know the human body contains more bacterial cells than human cells? It’s crazy to think we are more bacteria than we are human. That being said, the more we learn about these little companions, the more we realize they have a huge impact on our health and well-being.
A healthy colony of bacteria can help improve nutrient absorption, lower inflammation, and even help you improve your mood. They can also help with digestive concerns, such as diarrhea or constipation.
Struggling with a little weight around the mid-section like many men? Probiotics can help. A 2010 study evaluated the impact of Lactobacillus gasseriI on body weight and abdominal obesity.
After 12 weeks subjects who received the probiotics had significantly less abdominal and hip fat and lost 1.4% of their body weight without any major diet changes. The placebo group had no changes over the 12 weeks.
How to Take Probiotics
Probiotics are measured in colony-forming units (CFUs). The dose you need may depend on the type of bacterial strain that is included in the supplement.
A good rule of thumb for general health is to look for a supplement with a variety of different strains to get the most benefit, unless you have specific health concerns.
Men’s Health
As you can see, men have a lot of different health concerns that can be supported by tailored supplements.
Maintaining prostate, joint, heart, and digestive health should be on your radar to help live a long and healthy life.
- Published in Blog, Fitness, supplements
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.
- Published in Blog, supplements
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.
- Published in Blog, supplements, Women
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
- Published in Blog, supplements
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omega-3
The body can synthesize certain fatty acids, however, it cannot synthesize polyunsaturated omega-3 fatty acids due to the lack of certain enzymes in the body that produce alpha-linoeic acid (ALA).
Caffeine
B Vitamin Complex
Vitamin C
Vitamin D
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- Published in Blog, Nutrition, supplements