Osteoporosis and Iron Loss
Some experts think that you can get all the necessary vitamins you need from food. That may be true for vitamins, but minerals are important too and because of over-farming of the same fields, much of the vegetables available in the U.S. have much lower mineral content than they did back in the 1940’s.
Multivitamins for women are usually tailored to replenish monthly iron loss and to more effectively prevent osteoporosis. Calcium, Vitamin D, and Vitamin K all play vital roles in keeping your bones strong. However, it is not feasible for a multivitamin to contain enough calcium to meet the daily requirement. Additional calcium is needed, either from food or from a supplement. The current Dietary Recommended Intake (DRI) is 1,300 mg. If you take calcium carbonate, you will need 3,250 mg in order to get that much calcium. For older women who have a family history of osteoporosis, even more is needed.
Vitamin D has been shown to increase calcium absorption as much as 65%. The most valuable form of vitamin D is D3 or cholecalciferol. It is made in the skin when it is exposed to sunlight. Vitamin D levels tend to be lower in women because they apply sunscreen more consistently than men. They should continue using sunscreen, but should increase their D3 intake to compensate. The DRI for adults for vitamin D is 600 IU.
Iron, of course, tends to be lower in women than men because of monthly periods. If it is low, in can result in fatigue, headaches, and brittle nails. The recommended amount of elemental iron for most women to compensate for monthly iron loss is 18 mg. This will require 90 mg of ferrous sulfate or 158 mg of ferrous gluconate.
Best Vitamins for Women over 50
Calcium: Women over 50 need 1,200 mg of a day. Women over 70 need 1,500 mg.
Vitamin D: Women over 50 need at least 400 iu a day, and at least 600 when over 70.
Omega 3-Fatty Acids: Although omega-3s are usually sold separately, everyone, especially those over 50, could benefit from this supplement. It helps to prevent heart disease and protects the brain.
Best Vitamins for Skin
Among the primary causes of wrinkles are diminishing hormones, the sun, and free radicals. Wearing sunscreen is a well-known preventative and hormone replacement is becoming more widespread. But less well-known is the use of antioxidants to prevent free radical damage, both in multivitamins and in skin creams.
Common antioxidants that are used in skin creams include vitamin A (retinol), C, and E. They have all been clinically shown to increase collagen synthesis, decrease the effects of sun damage, and block free radical damage.
Other ingredients that have been shown in clinical trials to diminish wrinkles and improve the look of aged skin include alpha-lipoic acid, niacinamide, and glycolic acid.
For a complete list and explanation of other nutrients clinically proven to reduce wrinkles, read:
“The Best Anti-Wrinkle Creams: Top 10 Items Needed for Anti-aging Skin.”
Best Brands of Multivitamins for Women
Most brands of multivitamins for women take into account the needs of the female body. Some of the best brands include Centrum Women’s Ultra, One a Day Womens, and GNC Women’s Ultra Mega. However, often there are generics made that have the exact same formula at a cheaper price. They will always save you money and some brands and generics are made by the same manufacturer.
Top Diet Supplements for Women
There are a whole slew of supplements available for weight loss. Americans spend billions each year and many of those dollars are wasted. Among all the products that work extremely well, HCG has been shown to be one of the most effective at quick weight loss.
Other supplements that really work, just not nearly as fast include alpha-lipoic acid, resveratrol, and ma huang. Alpha-lipoic acid works by improving sugar metabolism. Resveratrol can make you feel full and can burn calories even when you are at rest. Ma huang can be helpful for weight loss because it is a natural appetite suppressants. For a more thorough discussions on nutrients that really work for weight loss, check out ‘The Skinny on the Best Weight Loss Supplements.”
Best Protein Supplements for Women
When choosing a protein powder, there are a few things to consider. Whey is one of the best sources of protein. A protein powder should contain multiple amino acids (at least 5), be free of hydrolyzed proteins, artificial colors and sweeteners, and have close to no carbohydrates and fats.
There are numerous brands that are not worth buying. Many contain corn syrup solids, saturated fats, sugar, and too much cholesterol. You don’t need all that to get a protein powder that tastes good.
There are a few good brands of protein powders including 100% Whey Gold Standard, and to a lesser extent, GNC’s 100% Whey Protein. However, if you compare fats, carbohydrates, taste, texture, price, and how easy it is to mix, it is extremely hard to find a better brand than Natural Edge fructose free Whey Protein.
photo, courtesy of mepurified.com