Most nutritionists feel that every woman should take a whole food multivitamin and mineral supplement each day. There are also some key nutrients, however, that women should take in addition to a well-rounded multivitamin. This is important because women need higher levels of certain vitamins and minerals such as calcium and vitamin D. As women get older, their bones become more brittle, and women are more susceptible to female cancers such as ovarian and breast cancer.
Vitamin A
Vitamin A is essential for a woman's health. The best and safest form of vitamin A is beta carotene. This can be found in a wide variety of foods such as carrots, fish and eggs. If a woman is having skin problems or other issues, she should take 25,000 IU of beta carotene per day or eat three to five servings of vegetables that are rich in beta carotene every day.
Calcium
Calcium is so important for a woman's health. As women grow older, their bones thrive on calcium in order to stay strong. The best type of calcium is coral calcium, because it is the most absorbable. Calcium also has anti-cancer properties. Every 1,000 mg or more of calcium each day in addition to her multivitamin.
Vitamin D
Vitamin D is another very important anti-aging vitamin for women. Vitamin D can be absorbed by the sun. It is important to get 20 minutes of sunshine per day. This can be achieved by going on a short walk or just taking time to sit outside on the patio. Vitamin D also can be found in milk, eggs and vegetables. Vitamin D helps to enhance the effectiveness of calcium.
B Vitamins
B vitamins help promote a healthy nervous system. This is especially important for women who are busy taking care of children or working. B vitamins help to energize the body and improve the health of skin and hair. Most B vitamins should be taken together in a B-complex formula that includes all of the essential B vitamins such as vitamin B-5, B-6, B12 and biotin. Most women need 50 mg or more of all the B vitamins each day.
Vitamin C
Vitamin C is also very important for women's health. Vitamin C is an antioxidant that helps to prevent free radical damage. Free radicals affect our health, which can bring on disease and increase the rate of aging. Vitamin C helps to protect cells and boost the immune systems. Each woman should take 500 mg or more of vitamin C per day especially during cold and flu season.
Flax Seed Oil
In addition to vitamins and minerals, it is also important for women to take flax seed oil. Flax seed oil is loaded with healthy omega-3 fatty acids that protect the body in so many ways. Flax seed oil and other fish oils coat the joints, and help improve heart and brain health. In addition, flax seed oil helps to reduce inflammation in the body.
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