Supplements for Women’s Health & Wellness
By using supplements, women can substantially increase the body’s levels of energy, improve the elasticity and the strength of the skin, keep the cardiovascular system especially healthy and enhance the volume and the color of the hair.
Consuming these products can help a woman to remain in excellent health as she ages, and in addition, the supplements can mitigate or eliminate the negative effects of environmental toxins and stress.
Understanding And Eliminating Deficiency
Several studies have shown that the majority of people in the United States are deficient in at least two vitamins or minerals. The vital hormone that the largest number of people in the United States currently lack is vitamin D, which is naturally synthesized from cholesterol when UVB rays come into contact with the skin. Between October and March of each year, approximately 87 percent of Americans do not have a sufficient amount of vitamin D.
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Helping The Body’s Systems To Function Optimally
Numerous vitamins and minerals can strengthen a woman’s cardiovascular system by lowering blood pressure, reducing the amount of cholesterol in the blood and preventing plaque from building up in the arteries. Some of these supplements may also improve the function of the immune system and can help wounds and other injuries to heal more swiftly than they would otherwise.
Strengthening The Bones And The Joints
As a woman becomes older, the cartilage in her joints could begin to weaken. As a result, she may experience pain and inflammation. Certain supplements are able to boost the level of collagen in the joints, and in addition, the person can use a product that is able to increase estrogen, which is a hormone that naturally becomes more scarce in the body when a woman goes through menopause. Like testosterone, estrogen can substantially improve the strength of the bones.
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This substance helps the body to transport oxygen in the blood, and in addition, a high level of iron correlates with an optimal amount of red blood cells.
As a result, numerous vital organs require an ample amount of iron to function properly, and some of these include the kidneys, the liver, the lungs and the pancreas.
The body loses iron during the menstrual cycle, and the more heavy the woman’s flow is, the more iron will be removed from the body. Each day, the customer should take five milligrams to 45 milligrams of iron.
In order to achieve optimal results, one dose should be consumed in the morning, and the other dosage can be taken before going to bed.
9. Vitamin C
Ascorbic acid, or vitamin C, is a powerful antioxidant, and in addition, the substance is able to strengthen the immune system, boost the production of collagen, help the body to heal wounds and cuts of all sizes and to improve the tone of the skin. The vitamin also reduces the production of cortisol, which is a hormone that can increase body fat.
Some studies have also shown that vitamin C is able to reduce cholesterol by converting it into bile salts, and the body can easily remove these substances. Furthermore, ascorbic acid is able to improve blood flow while a person is exercising. As a result, the vitamin can improve endurance and even help the individual to lift heavier weights.
Vitamin C’s role in increasing the levels of collagen in the body can also prevent arthritis. If a customer already has this disorder, ascorbic acid may be able to reduce inflammation and pain.
A patron should consume 1,000 milligrams to 5,000 milligrams of vitamin C each day. The substance does not have a long half-life, so separate doses should be taken in the morning and during the evening.
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8. Calcium w/ Magnesium
Calcium is able to strengthen the bones, the teeth and certain types of cartilage. Magnesium provides a wide range of health benefits, such as preventing cardiovascular diseases, enhancing the beneficial effects of calcium, regulating blood sugar, lowering blood pressure and modulating the body’s temperature.
Magnesium is able to treat and to prevent depression, anxiety and insomnia. Moreover, the substance can relax the muscles without reducing the strength of the skeletal muscles, and one organization published a study indicating that the compound has the ability to substantially reduce muscle spasms and cramps.
A person can take 800 milligrams to 2,000 milligrams of calcium every day, and a woman should consume 300 milligrams to 1,200 milligrams of magnesium each day. In order to improve the absorption of calcium, the customer can consume at least 800 international units of vitamin D within one hour of ingesting calcium.
7. Vitamin B
There are numerous B vitamins, and some of these include thiamin, biotin, riboflavin, niacin, vitamin B12, pantothenic acid, pyridoxine, biotin and folate. Each of these substances is water-soluble, and countless analyses have indicated that the B vitamins are most effective when they are taken together.
Vitamin B9, or biotin, can improve the thickness and the texture of a woman’s skin. The substance also has the ability to strengthen the hair.
As one of the most powerful B vitamins, niacin is able to cause the skin to flush temporarily when a person consumes doses that exceed 300 milligrams. This supplement can substantially lower blood pressure, remove cholesterol, increase energy and even reduce the symptoms of depression. Niacin also increases endurance and improves blood flow to the muscles.
Doses that greatly exceed the recommended daily intake of each B vitamin can be taken because the body easily excretes any B vitamins that it doesn’t use. Each dosage of a product that contains high levels of all of the B vitamins should be taken once per day.
6. Omega 3/Fish Oil
This substance is able to strengthen the blood vessels and to improve the overall function of the heart, and omega-3 fatty acids can lower the level of inflammation in the joints of individuals who have rheumatoid arthritis. The compound is also able to thicken the hair and improve the tone of the skin, and one study showed that the substance can help wounds to heal especially rapidly.
If a woman has cystic fibrosis, her body has a tendency to produce an excessive amount of mucus, and in addition, tests indicate that people who have this condition have a wide range of inflammatory biomarkers. Consistently taking omega-3 fatty acids for 10 months can exponentially reduce the amount of mucus that a patient’s body produces while simultaneously eliminating numerous signs of inflammation.
Customers should consume 1.2 grams to 2.5 grams of fish oil every day. Additionally, women can take 500 milligrams to 1.5 grams of omega-3 fatty acids per day.
5. Vitamin D
Vitamin D is a hormone that can strengthen the immune system, help a person to mitigate the effects of depression and improve the strength of the teeth and the bones. Vitamin D, or cholecalciferol, can also enhance the function of the thyroid, and the hormone regulates the expression of more than 200 genes in the body.
The substance helps the digestive system to absorb a wide variety of nutrients from food. Additionally, vitamin D can strengthen the bones by allowing them to use an optimal amount of phosphorus.
The more body fat a person has, the more vitamin D the individual should be consuming. As a fat-soluble compound, the vitamin will become stored in the fat cells, and as a result, it can not be used properly by the rest of the body.
During the summer, an individual should take 800 international units of vitamin D per day. In the winter, an athlete can consume as much as 3,000 international units of the substance every day.
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There are billions of bacteria in a person’s stomach that help the individual to digest food of all types and to absorb an optimal amount of certain vitamins and minerals.
Many probiotics provide a complex that contains 12 types of bacteria, and each serving of the product provides two billion to 12 billion bacteria.
Some probiotics also have inulin, which is a carbohydrate that is able to store helpful bacteria. Additionally, inulin contains fiber and has the ability to eliminate constipation.
A customer should take one capsule of a probiotic one time to three times each day. Moreover, the individual should consume the supplement with a meal.
3. Green Tea
Green Tea is able to increase a woman’s energy and to help her to lose fat. Green tea also contains a large amount of catechins, which are especially powerful antioxidants that can protect the body from harmful chemicals.
Consuming green tea can also help to prevent the negative impact of UV rays on the skin. Several studies have shown that consistently taking supplements that contain antioxidants will prevent burning if a person has been in sunlight for several hours.
The natural caffeine in green tea will encourage the body to burn both visceral fat and subcutaneous fat. Additionally, the compound can double the amount of fat that the body eliminates during intense exercise.
In order to obtain the maximum benefits that green tea has to offer, a woman should drink an eight-ounce cup of the tea three times daily. Additionally, a customer can opt to take extracts from green tea that contain the drink’s most healthy ingredients.
Flaxseed supplements contains a wide variety of beneficial ingredients, such as omega-3 fatty acids, numerous types of antioxidants and a large amount of fiber. Flaxseed can also help a woman to fight depression and anxiety.
One study that analyzed the health of more than 100,000 individuals who were using flaxseed concluded that the supplement substantially lowered blood pressure. Furthermore, flaxseed may thin the blood and prevent the build up of cholesterol and plaque.
Flaxseed can also help a woman to lose weight. Consuming the substance particularly reduced the body fat that is located near a person’s midsection.
The compound also has a relatively large concentration of lignans. These substances increase the production of estrogen in women who are going through menopause, and as a result, flaxseed can mitigate some of the symptoms of menopause.
A woman can consume one tablespoon to three tablespoons per day. According to one manufacturer of supplements, a person’s daily intake should not exceed 50 grams of flaxseed.
Most multivitamins provide more than 35 vital substances. Reviews of many multivitamins indicate that they can increase a woman’s energy, reduce discomfort while a woman is going through her menstrual cycle and even increase focus.
Each multivitamin provides ample amounts of vitamin E and vitamin A. Both of these natural compounds are powerful antioxidants, and the substances can thicken the skin and give it a healthy glow.
This type of supplement contains all of the B vitamins, and it has vitamin D, ascorbic acid, zinc, selenium, magnesium and calcium. Furthermore, most multivitamins provide five milligrams to 25 milligrams of iron.
Certain manufacturers also add a blend of herbs to the complex. Some of these natural compounds may include ginkgo biloba, alpha lipoic acid, Korean ginseng, blueberry powder and damiana. These substances help women to lose body fat, and they can also increase a woman’s endurance while she is exercising.
The multivitamin can be taken once or twice every day. If a person consumes two doses, the patron should take one multivitamin in the morning and one serving before going to bed.
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Numerous studies have shown that healthy products are the most effective when they are consumed with other beneficial supplements and with healthy foods. Furthermore, a woman must ensure that she is ingesting the minimum, required amount of each vital vitamin and mineral every day.
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When taking each product, women should consider whether the compound is water-soluble or fat-soluble. Consuming a water-soluble supplement with a large amount of food can inhibit the body’s ability to absorb the substance; however, a fat-soluble product should be taken with a meal because the food will help the digestive system to properly absorb the compound.
Certain supplements allow the user to feel certain benefits within 30 minutes of consuming the products, and some of these include the B vitamins, green tea and probiotics. Other products primarily provide long-term advantages that a patron will likely notice one week to one month after beginning to take the supplements.
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