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There are always plenty of supplements on offer when you visit the health food aisle of your local supermarket, or health food store – often making it difficult to decide on which supplements will best suit your needs.
So, if you’re one of those confused individuals who knows you need a supplement, or supplements, but are not sure which ones to stock then we have the answer for you. Check out our list of 5 of the most essential supplements for the modern woman.
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Recommended daily dosage: 350mg
The mood swings brought on by premenstrual syndrome may be reduced by supplementing the diet with magnesium, according to a number of studies. Other symptoms such as bloating and premenstrual migraines may also be somewhat relieved with this dietary supplement.
Magnesium is also known to work with the body in helping it absorb calcium for stronger, healthier bones and teeth.
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2. Vitamin D3
Recommended daily dosage: Varies – see text
Sunlight is absorbed and converted into vitamin D3 by the skin. Unfortunately, our lifestyles are seeing more and more of us not getting enough sun exposure to create the required level of vitamin D – hence the need for some of us to supplement this particular vitamin in our diets.
This is an important supplement as low levels of vitamin D have been linked to weight gain, several forms of cancer, low nutrient absorption, depression, and low bone density.
With 10-15 minutes of daily sunlight exposure, you should also be consuming 1,000IU of vitamin D daily. With little to no exposure, you should up the dosage to 2,000 IU per day.
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3. Co-Enzyme Q10
Recommended daily dosage: 30-100mg / day
Co-Enzyme Q10 fights obesity and fatigue and bolsters the immune system. The enzyme is also a powerful antioxidant, and a vital ingredient to several chemical reactions throughout the body which release energy. The risk of heart disease is also reduced when there is enough Co-Enzyme Q10 in your diet.
For amounts above 100 mg, the doses should be split into two or more servings to increase absorption. The body is also able to efficiently absorb CoQ10 when taken with food. Soft-gel caps, or oil-based Co-Enzyme Q10 supplements can also be a more readily available supplement for the body.
Recommended daily dosage: 400 micrograms normally, 600 micrograms for pregnancies, 500 micrograms for lactating mothers
An essential vitamin for pregnancy, folate is also crucial for you to avoid anemia. Without enough folate, a pregnancy can develop serious complications, which may include neural tube defects and premature births.
If that didn’t make folate important enough, it’s also used by the body to manufacture new cells such as red blood cells, support the balance of message carrying molecules as part of the body’s nervous system, and improve emotional and mental health through proper brain function.
Recommended daily dosage: Varies – see text
Calcium is essential for strong healthy bones – making it a vital supplement for an aging population. Postmenopausal women will greatly benefit from calcium supplementation, as bone breakdown begins to exceed bone formation; increasing the risk of osteoporosis.
Women younger than 50 should consider supplementing their diet with at least 500 mg of calcium supplements. Calcium-rich foods should still be consumed, such as dairy products. It doesn’t hurt to also add in a few calcium-fortified foods. For those women over 50, the supplement should be increased to between 800 and 1000 mg daily.
Talking to your physician is a good idea before taking any calcium supplements, as a history of kidney disorders could be problematic. Diuretics and other chronically taken medications should also factor into the decision on whether to include calcium supplements into your diet.
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