Essential Supplements for Women of Every Age

Table of Contents

TEENAGE YEARS – ZINC

The mineral, zinc is involved in hundreds of processes in the human body needed for sexual maturation, normal growth of bones and a healthy immune system.

During the teenage years when hormone levels are surging, zinc helps normalize estrogen levels during the menstrual cycle. It also has been shown to help decrease excessive androgen (a hormone involved in acne) levels.

Foods rich in zinc are spinach, lean red meat, seafood, oysters, flaxseeds, beans, nuts and seeds, garlic, salmon, mushroom and dark chocolate.

A general multivitamins plus mineral plus omega-3 fatty acids formula may also be beneficial as it is hard to k now if they are getting all they need during these critical years through puberty and beyond when their bodies and minds are still developing at this stage.

TWENTIES – B GROUP VITAMINS

During our twenties, many of us are studying, working – and partying. The B group vitamins can help with a lifestyle that is go, go, go.

B vitamins are considered great for settling the nerves.
B vitamins assist in metabolism and conversion of foods to energy.
Adult acne or monthly breakouts can carry through our twenties. B vitamins may improve breakouts, especially if they occur premenstrually.

For pre-menstrual syndrome in particular, high protein foods may curb cravings for other, less nutritious high-energy foods; and B group vitamins have been shown to help relieve symptoms such as moodiness, tiredness and constipation. Evening primrose oil may also be beneficial in symptoms like breast tenderness.

THIRTIES – IRON

Most women are most productive at this age. Demands on iron are often stretched to the limit in this age group, as the recommended daily intake (RDI) increases by 50% during pregnancy.

The good news is that iron can be stored and drawn upon when dietary intake does not meet the body’s demands.

Focus your attention on iron-rich foods, and add vitamin C in the form of vegetables and fruits to improve the absorption of iron from your meals.

Foods that are rich in iron include lean red meat, fortified cereals, egg yolks, legumes, nuts, dark leafy green vegetables.

Prior to attempting conception, it is wise to take stock of your health and check for any issues that may affect a future pregnancy.

Key issues to be considered may include:

Menstrual regularity and health
Body weight (being under and overweight may influence fertility)
Thyroid function
Dietary habits, if you haven’t changed it already. This is the time to adopt a healthy diet and at the same time, start taking folic and iodine, as both of these nutrients are needed in the very early stages of pregnancy
Regular moderate exercise is recommended for everyone, and mothers-to-be are no exception
Iron deficiency or anaemia
Sexually transmitted diseases (including chlamydia and herpes)
Diabetes
Immunity against rubella (German measles)
Rhesus factor
The presence of toxoplasmosis infection (which may be transmitted by being in contact with cats, or by eating very rare red meat)
Alcohol, cigarette and recreational drug use

It is recommended that women planning to become pregnant take a broad-spectrum nutritional formula that is specially formulated to support healthy ovulation, conception and early-stage pregnancy.

During pregnancy and breastfeeding, the need for certain nutrients rises. For instance, women need 600kj more than non-pregnant women on a daily basis, must remain mindful to avoid calcium, folate, iron, zinc, omega-3 fatty acids and iodine deficiencies. Important nutrients for breastfeeding women in particular include protein, calcium, vitamin C, folate, zinc, magnesium, vitamin B6 and fluids. Therefore taking a specially formulated supplement for pregnant and breastfeeding may be vital for the health of mum and baby.

FORTIES – FISH OIL

Our forties is a great time to get a head start in maintaining heart health for today and the future. Along with exercise and a healthy diet, omega-3 fatty acids found in deep sea oily fish and/or take fish oil supplement (if you are afraid of contaminants from the sea) can help lower the risk of heart disease.

The Australian Heart Foundation recommends a daily intake of 500mg of combined marine omega-3 fatty acids per day. This can be achieved through 2-3 serves (150gm portion) of deep sea oily fish per week, fish oil supplements or foods fortified with omega-3 fatty acids. Oily fish to look out for are: mackerel, sardines, herring, salmon and tuna.

The vitamin-like nutrient Coenzyme Q10 (CoQ10) may also be beneficial as it supports a healthy cardiovascular system. CoQ10 plays an essential role in the production of energy in cells and is important for the health of human tissues and organs. This nutrient is important especially when you find stamina levels decreasing when doing any physical activity or as simple as when climbing the stairs.

FIFTIES AND BEYOND – CALCIUM AND VITAMIN D

As estrogen levels declines in our fifties, so too does the protection of our bones. Calcium is a key mineral for maintaining bone density, however meeting the daily calcium requirement of 1300mg/day can be difficult. If you are getting enough calcium from your diet, a supplement may help you to bridge the gap.

Keep in mind, though, that calcium is only part of the story; calcium is highly dependent on vitamin D for uptake from the digestive system. It is little surprise that vitamin D can be lacking, as the skin’s capacity to make vitamin D from sunlight declines with age.

Foods rich in calcium includes salmon, sardine, soy, sesame seeds, almonds, figs, tofu, broccoli and low-fat dairy foods.

Our ability to produce CoQ10 declines with age and as such you may find your stamina levels reducing as you age. CoQ10 is a potent antioxidant and helps protect against free-radical damage to help maintain healthy arteries and heart muscle function.

Omega-3 fatty acids is not only beneficial for lowering the risk of heart disease but also help maintain triglycerides (fat in the blood) within normal range in healthy people and the elasticity of blood vessels to support healthy blood flow and circulation. It is also valuable in maintaining mental and cognitive function. In cases of rheumatoid arthritis, it may reduce joint swelling and inflammation when taking the correct therapeutic dosage.

For those experiencing menopause do well to up their intake of phytoestrogens, which are natural estrogen-like substances. These occur regularly in foods as:

Wholegrains
Flaxseed (linseed)
Sesame seeds
Nuts including almonds
Legumes, especially soy and chickpeas
Alfalfa sprouts
Herbal teas, especial sage and aniseed
Extra virgin olive oil

Eat More

Good nutrition is essential for our health, not just minimizing sickness, but to maintain a good quality of life for as long as possible. The foundation of good nutrition is a diet contains a wide variety of nutritious foods.

Variety in the diet will help to supply all the required nutrients as well as maintaining an interest in eating. Focus on fresh nutrient-rich foods which are low in fats and refined sugars. If a good quality diet is not possible, supplementation with a general multivitamin and mineral formula may be needed for nutritional insurance.

Vegetables, fruit and legumes – population studies show that those who consume large amounts of these foods have decreased risk of degenerative diseases associated with ageing, such as heart disease, stroke, cancer, diabetes and cataract.

High fiber foods with lower glycaemic index (GI) e.g. whole grain cereals, pastas, and bread. Soluble and insoluble fiber is digested slowly, have a lower GI, and help stabilize blood sugar.

Eat Less

Salt – high blood pressure responds to a reduction in sodium (salt) intake.
Fat, particularly saturated fats. Cholesterol is a risk factor for heart disease for women and men above 50 years of age.
Alcohol, refined carbohydrates and sugary drinks and foods.

Good lifestyle tips to adopt

Increase physical activity – 30 minutes of moderate to intense activity on most days of the week is considered sufficient to add to help maintain good heart health, mental health and general wellbeing. Women should have an abdominal girth of less than 80cm for best health. Between 80-88cm is considered to be associated with an increased risk of chronic disease, and over 88cm is considered to be associated with a greatly increased risk of developing chronic disease. Women are also more likely to experience low mood and anxiety throughout their lives and exercising and good quality diet is highly beneficial for improving mood.

Improve quality of sleep – sleep disorders are more common in women than in men, and can affect mood, and even weight control, which can play a negative roll in chronic disease.

A healthy meal plan should include:

Fresh vegetables which can be stir-fried, baked, steamed or made into salads
Eggs, fish, chicken and lean meat will protein essential protein
Tofu or tempeh is another easy way to add protein to the diet
Whole grain breads; avoid highly refined ‘white’ breads
Well cooked rice or pasta or rice noodles
Good quality low fat low sugar yoghurt
Freshly squeezed mixed vegetable and fruit juice such as carrot, apple, celery, oranges, beetroot. Aim to drink 1.5-2 litres of filtered plain water (or with squeezed lemon juice) per day.

The nutrients recommended above do not replace a good quality diet and does not represent that you would need only the above nutrients in each age group. This is a general guideline that these nutrients are needed to meet your daily demands. Please consult your healthcare professional if you are unsure.

This article was brought to you by Blackmores Malaysia. Please contact the Health Advisory Team at 03-7955 0993 or email: healthadvisory@blackmores.com.my for complimentary naturopathic queries.

References available upon request.