Most experts agree the best source of essential nutrients is whole food: "We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions," says Women's Health Nutrition Expert and Registered Dietitian Keri Glassman. "We rarely over or under do it."
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That being said, it's difficult to know with 100 percent certainty that we're getting precisely enough nutrients to fend off symptoms of deficiency and related illnesses. Stage cue, supplements! Taking specific supplements is like insurance for those instances when you accidentally consume your weight's-worth of sweets and call it dinner. (We know—it was just that one Halloween...) And if you have or are at risk for a vitamin and/or mineral deficiency, as may be the case for pregnant women or vegetarians, then your doctor may need to intervene by recommending a supplement.
Your choice to take a supplement depends on your diet and doctor's recommendation. "When considering supplements, women need to think bones, babies, and bellies," says Glassman. "Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future."
Top Supplements For Women
Even if you junk up your diet now and then, chances are you get most of the nutrients you need. But to really stay on top of your game—and out of the doc's office—there are supplements for women that can give you an edge. We dug in to the newest research and consulted with nutritionist and WH advisor Keri Glassman, M.S., R.D., to come up with this list.
Grape Seed Extract
What it does Prevents wrinkles and skin cancer
How much you need 150-300 mg daily
Grape seed extract is rich in proanthocyanidins, a class of antioxidants 50 times as potent as vitamin E. Preliminary animal research at the University of Alabama at Birmingham has shown that it may reverse wrinkles, skin cancer, and other damage from UV rays. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.
Vitamin D
What it does Protects against cancer
How much you need 1,000 IU daily
In a review of 63 studies, getting more vitamin D was associated with a lower risk of colon, breast, and ovarian cancers. It's hard to get enough through food alone, so taking it in pill form is your bt bet.es
Coenzyme Q-10
What it does prevents migraines
How much you need 100-300 mg daily
One possible cause of these killer headaches—which women are three times as likely to suffer from than men—is a lack of coenzyme Q-10, a compound made by the body. A study in the journal Headache found that when patients with lower CoQ-10 levels started taking a CoQ-10 supplement, their headaches were less frequent and less severe.
Cinnamon
What it does Boosts energy
How much you need 1-4 g daily
This spice may help regulate blood sugar levels, which can keep your energy up through the day, according to a new study from the University of Birmingham in England. And no, you don't have to carry a cinnamon shaker in your purse—take two 500-milligram cinnamon capsules around midday to help steady your levels before the afternoon slump.
Calcium
What it does Quells PMS symptoms
How much you need 1,000 mg of calcium citrate daily for the two weeks before your period
According to a study in the Archives of Internal Medicine, women who get 1,000 milligrams or more have a 40 percent lower risk of having PMS symptoms.
supplements for women, Easy Diet burns holes in your wallet
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Whey Protein Supplements for Women
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Here is the Whey Protein Complex Which is the one of the best Whey Protein for the Women, who they want to get a perfect ans slim body and most from the muscles and attractiveness. Whey Proteins for Women are much more Different from the Whey Protein Supplements for Men.
100% WHEY COMPLEX WHEY DOMINANT FUSION OF MILK PROTEINS WITH DIGESTIVE ENZYMES. WHEY PROTEINS ARE THE FASTEST ABSORB ING SOURCES THAT ARE GREAT IN THE MORNING AND Around TRAINING FOR EXAMPLE
ABSORPTION FURTHER AIDED BY DIGESTIVE ENZYMES! ASPARTAME FREE!
OVER 120,000,000 SERVINGS OFOUR WHEY PROTEINS WILL BE SOLD IN 2012, BECAUSE THEY WORK AND TASTE DELICIOUS!
Dietary Supplements
Do you take dietary supplements?
Are you considering taking a dietary supplement that says “all natural” because you want to avoid chemicals or prescription medications or anything synthetic?
Dietary supplements are not risk-free and may be harmful and may also not have the effects that they are claimed to have – so be informed when making a decision to buy a supplement.
Here’s why:
“All natural” on the bottle is no guarantee that a supplement is in fact harmless and ‘all natural’. Studies have found that some supplements contain chemicals, prescription drugs and steroids.
Just because a supplement is available on the shelf for purchase does not mean its safe. Remember, dietary supplements are not controlled by the Medicines Control Council and so do not have to undergo the same scrutiny (for safety and effectiveness) that prescription medications have to go through before they are allowed to be sold.
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In general, few supplements have enough convincing research to support their claims. When it comes to most supplements, you’re in uncharted waters.
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