Dietary Supplements and Women's Health

The best way to get nutrients in your body is by following a balanced eating pattern that includes protein, vitamins, and minerals. These can come from a variety of things like fruit, vegetables, whole grains, lean protein and low-fat or fat free dairy products. Women may need some additional supplements in cases like pregnancy.  

Dietary supplements may be recommended when foods that provide essential nutrients are not being consumed or not enough is being consumed. There are many ads that are out there that support taking supplements, so when are these actually needed? 

Calcium is used to keep strong bones and reduce diseases like osteoporosis, but all the calcium a woman needs should be consumed in foods and beverages. This can be found in foods like low-fat or fat-free milk, cheese, and yogurt. Some other sources like cereals, soy products and 100% juices can also provide calcium.   

Vitamin D or the sunshine vitamin is called this because our body can produce more vitamin D after being in the sun. The season and use of sunscreen can affect the natural source of vitamin D but, like many other vitamins, vitamin D can be found in foods. These foods include eggs, fatty fish, fortified milk products, and mushrooms that have been through ultraviolet light treatment. Vitamin D helps with bone health and the absorption of calcium.  

Vitamin B12 is found in animal products like lean meats, fish, poultry, eggs, and low-fat dairy foods. Vegetarians and vegans who avoid these foods can get this vitamin from fortified foods like some breakfast cereals and meat substitutes but in many cases a supplement is needed. Most of the time vitamin B12 is taken for energy boost but evidence supporting this is lacking. Research also does not support that taking vitamin B12 supplements treat heart disease or reduce your risk for breast cancer.  

Folate is used by your body to keep red blood cells working normally along with helping to prevent birth defects caused by neural tube defects. Folic acid is the supplemental form of folate and is included in prenatal vitamins for pregnant women or women trying to get pregnant. All other women can get the folate they need by eating foods like dark green leafy vegetables, oranges, nuts, beans, seafood, and dairy products. Just like many other vitamins, this can also be found in breakfast cereals and breads.  

Magnesium is one mineral that many Americans do not consume enough of. Although, many foods provide it such as beans, nuts, whole grains, and green leafy vegetables. Studies have found that magnesium supplements can help reduce symptoms of certain health conditions, but further research is needed. It should be known that magnesium supplements may not be recommended if you are taking certain medications.  

Talking to a healthcare provider should be done before taking any supplement. Meeting with a registered dietitian nutritionist can help with evaluating what you are eating and determining if you are lacking any vitamins or minerals to determine if a supplement is needed.  

 

Source: https://www.eatright.org/health/essential-nutrients/supplements/dietary-supplements-and-womens-health