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Vitamins and Nutrients for Women: What Should You Take to Stay Healthy

As a woman, you need to know which vitamins and nutrients you should be taking. Whatever they are, they should be adding to your health, not detracting from it.

It is important for you to remain healthy, not only for your family, but for yourself. This will enable you to have a full and exciting life, and be able to enjoy every minute of it.

However, women’s bodies tend to go through changes as they age. During these changes, their bodies become prone to certain illnesses, but to counteract these changes there are different vitamins, nutrients and minerals that can be taken.

So read this article to discover some of the things you can take, that will help you with certain conditions in your age group.

Women Staying Healthy With VitaminsWOMEN IN THEIR 20s

Strong Bones: Women in their 20s still have at least 10% more growing to do. In order to get the most out of your body later in life, start taking Vitamin D and Calcium now. The extra Calcium helps build bone mass that leads to stronger bones. This may lower the risk of you developing osteoporosis later in life. The Vitamin D is said to help your body absorb Calcium more efficiently.

Improve Your Mood: At this age you are more susceptible to depression and changing moods. This is because of your changing hormones. You can eliminate this by taking fish oil capsules that contain Omega 3 fatty acids. This supplement increases brain chemicals – like serotonin. This can help fight your mood swings and depression.

  • Vitamin D – 1,000 IU Daily
  • Calcium – 600 mg. Daily
  • Fish Oil Supplement – 1 to 2 g. Daily


More Energy: A lot of women in their 30s suffer from an iron deficiency. Less iron in your body means more fatigue. If you want more energy, try adding iron back into your diet and you could possible increase your energy level by 30 percent.

Get Rid Of Signs Of Aging: If you don’t want to show signs of aging, then take grape seed oil. This supplement is an antioxidant that can heal your skin, protect the elastin and collagen, and will keep your skin smooth and supple.

  • Iron – 27 mg. Daily
  • Grape Seed Oil Supplement – 100 to 400 mg. Daily

Healthy WomanWOMEN IN THEIR 40s

Fight Stress: I don’t know why women in their 40s suffer from more stress, but they do. This stress load is the reason you have levels of cortisol higher than you need. It is released into your body and this increase causes weight gain, and could also cause cancer. Taking vitamin C can help control the levels of this hormone.

You Can Stop Weight Gain: We all know our metabolism starts to slow down at the age of 40. The sad fact is that it slows at least 5 percent each decade. If you add Chromium to your diet, this will eliminated the cravings, and help keep your blood sugar even, which will help you keep the weight off.

  • Vitamin C – 1,000 mg. Daily
  • Chromium – 25 mg. Daily


Fighting Breast Cancer: Even though 78% of women in their 50s may have breast cancer – according to research – taking green tea extra that contains EGCG will lower your chances of developing breast cancer by up to 12 percent.

Those Blasted Hot Flashes: Did you know that there is a certain part of your brain that controls your body’s temperature? And when it becomes excited or agitated it will dilate your blood vessels, that in turn gives you a sensation of extreme heat.

By taking Arginine, you can beat hot flashes. This amino acid contains nitrogen, which constricts your blood vessels, making you feel normal again.

  • Green Tea Extract – 500 mg. Daily
  • Arginine – 1 to 3 g. Daily

Older Healthy WomanWOMEN IN THEIR 60s AND OLDER

Reduce Your Cholesterol: Everyone should be concerned about their cholesterol level,especially women who are in their 60s and older. By taking Niacin, you can reduce LLD (harmful cholesterol) by 10 – 20 percent. You can reduce harmful triglyceride fats by 20 to 50 percent, and increases your HAL (good cholesterol) by 15 to 30 percent.

Control Blood Pressure: If you have heart disease, then your magnesium is probably also low, but if you increase your magnesium, it is said you can reduce your blood pressure.

  • Niacin – 35 mg. Daily
  • Magnesium – 320 mg. Daily


I hope you found this article informative. Implementing these vitamins, minerals or herbal extracts into your daily life should be easy. Just add them to the vitamins you’re already taking. If you aren’t taking vitamins then you should at least add the ones stated for your age group.

If you’re not sure what you should do, then please discuss this with your physician, which is something you should do before taking any new supplements.

Related Articles:

What is Bee Propolis and Why are People Using it to Prevent Infections

Can You Really Build Your Immune System With Arginine

What Are the Benefits of Rhodiola Rosea and Should You Take It

Image 4 By Stockimages / http://www.freedigitalphotos.net/

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