If you belong to the 93 percent of womankind who need supplements, you might be interested how to compensate for the nutrients which are lacking in diets but which may be protecting women against disease.
It is important to note that most of the nutrients we refer to are to be taken every day as a multivitamin and at mealtime. The suggested amounts are intended for grown women, and it is specified if dosages vary for expecting and breastfeeding mothers, as well as menopausal women.
• Black Cohosh – A natural remedy that controls difficulties during menopause.
– Recommended: 40 milligrams
– Some potential side effects: headaches and stomach distress. Not for women who are pregnant or those with breast cancer.
• Echinacea – Another natural remedy which lessens cold and infection complications.
– tea 3 times per day, or 500 milligram tablets
– Not for women with liver problems or any autoimmune diseases.
• Ginger – It is possible this natural medicine aids with vomiting and nausea, as well as motion sickness and other types of nausea.
– one to two 500 milligram capsules every four hours
– Not to be taken after surgery.
• Ginkgo Biloba – May help with concentration and memory, with improving circulation, and in treating dementia, as well as Alzheimer’s disease.
– 120 milligrams, 2 or 3 doses per day
– Possible headaches, stomach upsets.
• Ginseng – Boosts immunity, improves the metabolism, and develops thinking, concentration and memory. May aid in controlling blood sugar.
– 1-2 grams dried powder per day
– Not for pregnant women.
• Glucosamine – May remedy arthritis, as well as joint pain and stiffness.
– 500 milligrams three times daily
• Lycopene – May help reduce risk of cancer and heart disease.
– 5-15 milligrams
– Food Sources: Watermelon, tomatoes.
• Coenzyme Q-10 – Helps with energy and the immune system.
– 30 to 60 milligrams
– Fish, meat. Some in fruit, vegetables, milk.
• Vitamin D – Strengthens bones, aids in the prevention of osteoporosis. May reduce the possibility of colon cancer, MS, and rheumatoid arthritis
– Ages 19-50 and expecting/breastfeeding mothers, 200 international units; 51-70 – 400 IU; over 70 – 600-800 IU.
– Juice, milk, soy milk, salmon, egg yolks.
• Vitamin E – An antioxidant, cancels out DNA damage which ages cells.
– 30 IU
– Nuts (peanuts, almonds, hazelnuts), spinach.
• Vitamin K – Aids with strengthening bones, blood clotting.
– 90 micrograms
– Leafy vegetables.
• Folic Acid – Boosts cell growth, prevents birth defects. Lowers blood pressure, depression, loss of memory, Alzheimer’s.
– 400 micrograms. Pregnant women – 600 micrograms.
• Vitamin B6 – Helps to produce hormones, and strengthens the immune system.
– 2 milligrams
– Fish, chicken, bananas, avocados, nuts, beans.
• Vitamin B12 – Helps in preventing anemia, heart disease, depression. Also maintains brain and nerve function.
– 2.4 micrograms
– Lean red meat, eggs, chicken, eggs, soy milk.
• Calcium – Reduces the possibility of osteoporosis, and high blood pressure. Helps with nerve transmission, blood clotting, muscle contraction.
– ages 19-50 – 1,000 milligrams
– Low-fat dairy products, soy milk, tofu, sardines, beans, peas.
• Chromium – Controls blood sugar.
– ages 19-50 – 25 micrograms
– Orange juice, wheat germ, oysters, chicken.
• Copper – Helps with maintaining strong bones, heart, brain, immunity functions.
– 2 milligrams
– Nuts, shellfish, seeds, leafy greens.
• Iron – Counteracts fatigue, strengthens immunity, maintains memory.
– ages 19-50 – 18 mg
– Extra-lean red meat, chicken, dried apricots, raisins.
• Magnesium – Aids with muscle contraction, blood pressure regulation, the immunity.
– 400 mg
– Low-fat milk, oysters, peanuts, bananas.
• Omega-3 Fats – Lowers risk of memory and bone loss, osteoporosis.
– 1 g
– Fish and walnuts.
• Selenium – An antioxidant. Lowers risk of heart disease.
– 55 mcg
– Whole grains, seafood, nuts.
• Zinc – Speeds up healing, improves immunity.
– 8 mg
– Oysters, red meat, nuts, whole grains.