5 Dietary Supplements Women Can Take to Stay Healthy
While they aren’t meant to be taken as medicine, dietary supplements are a useful health tool for millions worldwide. This is because studies have consistently shown that some diets are lacking in important nutrients; while this can be due to cultural norms, for some it can also be due to dietary restrictions or limited access to nutritious foods. It can even be due to a medical condition wherein the patient simply needs more calories or nutrients.
For whatever reason that the diet may be lacking, supplements are here to provide what’s missing. For adult women, these are some of the most important supplements you may wish to consider taking, especially as we age. But don’t forget! It’s always best to consult with a doctor before adding to or taking away from your current lifestyle or diet.
Multivitamins
The pandemic has certainly taught us how important multivitamins can be. Multivitamins are designed to carry a range of important vitamin requirements – from Vitamin A to Zinc – and can support a healthy lifestyle. With a good diet and exercise, multivitamins can increase energy, strengthen the immune system, aid memory, and support overall health. Taking them consistently is important to see the full benefits.
A fantastic option for multivitamins is one that the entire family can take! For that, look at none other than Mary Ruth’s. This US-made, vegan supplement brand has finally landed in the Philippines, and for good reason. Their wide range of supplements include the ever-popular Liquid Morning Multivitamin which can be taken by babies as young as one year old to adults older than 14. It includes everything you might need and covers common nutrient deficiencies such as Vitamin C for immune health, folate for red blood cell formation, thiamine for energy conversion, and even biotin for hair. As it comes in liquid form, it’s also easy to ingest and can be taken as is on an empty stomach, or even mixed into juices for fickle children.
Iron
Did you know that iron deficiency anemia is common among Filipinos? While pregnant women are most likely to experience it, older males are susceptible as well. This can often manifest as tiredness, fatigue, sallow skin, and or shortness of breath. This may be due to the rice-heavy diet of Filipinos; unfortified rice often carries phytate which is in fact an antinutrient and inhibits iron mineral absorption.
Nature’s Bounty offers local customers two iron supplement options to choose from. They carry “Gentle Iron” capsules with 28mg of iron and standard iron capsules with 65mg. Both will be effective in battling iron deficiency but dosage will depend on the needs of the patient as well as their age and weight. Remember, it’s always best to consult with a doctor before taking additional supplements.
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Collagen
Collagen has been the hype word for a couple of years now. While most people choose to take this supplement for beauty purposes (i.e. to avoid wrinkles), collagen can also help improve joint health and muscle mass. As a protein, collagen helps in building important connective tissues that make up the skin, bones, muscles, and cartilage. Unfortunately, collagen production does slow down at around 1% per year starting in our mid-20s which is why it’s important for some to take supplements.
Vitanature+ is a leading Thai health brand that offers many different kinds of collagen to support their consumers. One of their most popular new offerings is the V-Collagen Gummies which is made with 500mg of fish collagen peptides, 60mg of melon extract, and 20mg each of Vitamin E and C. They taste just like candy which makes it easy and fun to eat!
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Calcium
With the growing number of people turning to veganism, it’s become clear that calcium supplements are becoming necessary. A vital requirement for strong bones (which can weaken due to age), calcium supplements are also a good option for lactose intolerant patients who may not be able to consume milk or dairy. To protect against osteoporosis, calcium supplements may be helpful alongside proper diet and regular exercise; calcium can also help to increase bone density.
There are many different kinds of calcium available on the market, most of which is calcium carbonate (which is popular due to its affordability). It may surprise you to know that calcium carbonate is in fact, derived from fossilized coral reefs, animal skeletons, and or marine shells and may contain harmful heavy metals.
That’s why lately, people have been turning to a different source of calcium: that sourced from algae! Studies have shown that calcium from algae has better bioavailability than calcium carbonate and can be absorbed by the body better. It’s also a more sustainable option as algae is abundant and can be harvested simply by hand.
Those turning to algae calcium can look to Super Nutrition, which offers algae-based calcium made from Icelandic red algae and a mix of fruit and veggie extracts such as those from organic carrots, broccoli, raspberry, and pomegranate.
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Folic Acid
A B-vitamin that’s incredibly important for cell growth and function, folic acid (also known as folate) is critical for prenatal care. Even the healthiest pregnant woman is encouraged to take folic acid supplements to support the healthy development of their babies, especially during the early stages of pregnancy. Some doctors even recommend starting folic acid supplements up to three months before conception to ensure that the body is equipped during these crucial times.
Folic acid can help reduce the risk of birth defects and works hand-in-hand with other B-vitamins such as B-6 and B-12 to control high levels of homocysteine, an amino acid that can lead to heightened risks of heart and blood problems.
Thorne’s Basic Prenatal Capsules are a good choice for mothers-to-be as they emphasize folic acid but also add other necessary vitamins into the formula. With one capsule, women are also upping their intake of Vitamin A, C, D, E, and K along with folate.
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