Maybe modern science hasn’t cracked the code to stop aging, but research has proven that supplements can help make a real difference in how we age.
Throughout a woman’s life, her body’s nutritional and biological needs shift. Depending on her age, lifestyle, diet, and life stage, there are different natural female health supplements that a woman should consider taking. The adolescent years are a vital time for healthy bone development. Focusing on consuming adequate amounts of calcium and vitamin D can encourage healthy bone growth and reduce the risk of osteoporosis and fractures later in life.
Women of reproductive age have increased requirements for certain nutrients, including iron and folate.
Calcium-Rich Foods: almonds, broccoli, kale, or figs
Calcium Supplements recommended dosage: 1,300mg/day
Iron-Rich Foods: spinach, egg yolks, fortified iron cereal.
Iron Supplements recommended dosage: 15 mg/day 20’s-30’s
Magnesium Rich Foods:
Potassium Rich Foods: recommend 4,700mg from food daily
Vitamin D: 15 minutes of Sunlight/day
Vitamin D3 Supplement: 600 IU Daily
Folic Acid Supplement: 400 mcg per day (if you are trying to conceive)
Women in the ’40s-’50s have a unique set of nutritional needs as they approach menopause and experience more noticeable signs of aging. Maintaining bone mass and defending against inflammation is particularly beneficial for women over 40.
Vitamin D3 Supplements: 600 IU/day
Calcium Citrate Supplement: 1000 mg/day
B-complex: Recommended dosage based on labs
Collagen: 50 ml/day Curcumin 1000mg/day
60s and Beyond:
All the above + B12:
As you get older, your gut isn’t able to absorb B12 as efficiently as it used to. In addition, if you suffer from heartburn or acid reflux, you may be taking an over-the-counter prescription called proton-pump inhibitors (PPIs). Studies have shown that taking these drugs for more than two years increases the risk of vitamin B12 deficiency.
Omega 3s for memory and brain function: 1,100 mg daily
Before you begin taking any supplements specific to women’s health, it’s always a good idea to talk to your doctor or practitioner. Source: Fullscript