Taking daily vitamins and minerals can support our health and boost energy.
Women nearing menopause may experience a number of uncomfortable and draining symptoms: PMS, hot flashes, insomnia, fatigue, weight gain, loss of libido, uterine fibroids and more. Perimenopause, a premenopausal state that hits women age 35 to 50, puts women at increased risk for thyroid problems, chronic inflammation, suppressed immune function, accelerated aging, and conditions like polycystic ovarian syndrome and insulin resistance. With all the stress that women endure, many turn to natural supplements for help.
Supporting Total Health
Multivitamins were originally designed for simplicity: The consumer didn't have to take her Vitamin A, C, E, and iron separately; it would all be in one pill. Now vitamin companies have taken this one step further. Catering to women's health, especially menstrual health, over the whole lifespan, these super-vitamins are packed with herbs like black cohosh and dong quai for relief of hot flashes and menstrual cramps. Another typical ingredient is vitex, or Chasteberry, for hormonal balance. Up to 9 percent of women have severe PMS symptoms and almost 80 percent of women have milder symptoms.
Minerals Help, Too
A 2005 study by the University of Massachusetts Amherst's Elizabeth Bertone-Johnson reports that a diet rich in calcium (1000 mg a day) and Vitamin D, found in milk, cheese and yogurt, helps women reduce symptoms of PMS such as depression and fluid retention. The mineral supplement magnesium, taken at 200 to 400 mg a day, has also been found to ease cramping, irritability and breast tenderness.
Boosting Metabolism
Something else women may look for in their multivitamin is one or more ingredients that aid in boosting metabolism, increasing energy or supporting weight loss. These can be substances like green tea, whose thermogenic properties help burn fat, according to a 1999 study in the "American Journal of Clinical Nutrition." Herbal green supplements like chlorophyll and spirulina, which alkalinize the system and promote energy, and alpha lipoic acid, an antioxidant that combats the effects of aging, are also commonly found in women's multivitamins.
Brands
The more expensive brands of multivitamins also provide essential fatty acids like evening primrose oil and the Omega-3s found in fish oil. Adequate levels of EFAs help prevent inflammation and contribute to stable cholesterol levels; they are thought to boost cognitive ability in people with ADHD. Still, you have to be realistic about finding everything in a multivitamin. Choose a brand that targets one health concern you have, such as high Vitamin B levels for stress or high Vitamin D levels for immune health. Ultimately you will find the brand and supplements that work best for your body.
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