Top 10 Supplements for Women Over 30
What are supplements?
Often when women are young, their bodies can deal with a higher level of negligence with regards to diet and nutrition. But, as you cross over 30, your body begins to undergo certain changes and your resilience starts to waver.
Along with your diet, it is recommended to take some form of supplements so that your nutrition needs are not compromised and you remain stronger and healthier for longer. Supplements come in the form of powders, pills or liquids, which are meant to be taken at certain times of the day as recommended. The nutrients in these supplements are extracted either from natural sources or are synthesized chemically.
Why do you need them?
As you begin to age, your body needs to be powered by certain nutrients in order to remain healthy. These can be gathered from food sources, but it’s often difficult to curate your diet in order to meet the required levels of these nutrients.
Life is usually busy till you retire and it can be very easy to forget about your health along the way. Supplements help you in keeping up with your body’s nutrition needs and provide you with strength and vitality.
These are the supplements women over 30 should be taking
There are various nutrient requirements of a woman’s body that she needs in order to be healthy. Below are some of the most important supplements that women over 30 should incorporate into their diet.
Iron is an essential nutrient that is usually lacking in women who are pregnant, very active or bleed heavily each month. It is required to keep your energy levels high, maintain your body temperature and improve your immunity. It is usually deficient in people with a vegan or vegetarian diet as meat is a great source of iron.
- Vitamin D and Calcium
Bone health starts to deteriorate in women as they start to go beyond 30. Vitamin D is an essential component in maintaining bone health by facilitating the intake of calcium in the body. Calcium cannot be retained in the body in the absence of Vitamin D.
However, Vitamin D is not present in large quantities in food. It is normally made by the body when it is exposed to sunlight. Sunscreen is known to block the production of Vitamin D in your body and without Vitamin D, your body will not be able to gather the benefits of calcium, which is an essential mineral for your bones.
Supplements of both are available in the market, which greatly improves your bone health and reduce the risks of osteoporosis, a disease that affects your bones.
It is a B Vitamin that is soluble in water. The most important role of folate is fetal development. Pregnant women need to take this supplement to avoid pregnancy complications and promote the healthy development of the fetus.
Apart from this, folate also helps in DNA formation, without which the cells in your body would not be able to function properly. It’s essential for making new cells and tissues for your skin, hair and other parts of your body.
- Omega-3 Fatty Acids
These are healthy fatty acids that have a lot of benefits from reducing inflammation, lowering the risks of cholesterol and depression to improving brain health. Apart from this, omega-3 fatty acid supplements also help in maintaining joint health and maintain body weight. Since our body cannot make them, it is important to take these in the form of supplements.
Gut health is crucial for overall body health as 70% of our immune system is located in the guts. Along with trillions of good bacteria that line the gut, there are also many bad bacteria trying to get rid of them. Probiotics are crucial in maintaining gut health, which can automatically protect you from a number of diseases.
- Antioxidants (Vitamin A, C and E)
Your body is constantly exposed to free radicals, which can not only cause cell damage but also increase the risk of diseases like cancers. Antioxidants are needed to protect you from these free radicals.
Further, women start to age as they go beyond 30, showing fine lines and wrinkles more noticeably. Vitamin E is great at fighting this, while Vitamin C facilitates the absorption of Vitamin E. And, as your eyesight starts to weaken, Vitamin A provides protection against that and also sun damage.
You can get these important vitamins from multivitamin supplements.
Magnesium has a lot of benefits starting from bettering bone health, regulating enzyme functions, facilitating muscle contractions, improving nerve function, regulating blood glucose levels to helping with proper hydration. Since people these days eat mostly processed food, they do not acquire the necessary magnesium level. Magnesium supplements are crucial in women over 30.
- Vitamin B-s
B Vitamins have a lot of functions from improving heart health to maintaining energy levels, and some researchers have even said that they reduce PMS symptoms. It is essential for women to take these water-soluble vitamin supplements to maintain an active and healthy lifestyle.
Collagen is essential for maintaining healthy skin, hair, cartilage, joints and bones. After 30, women start to produce less of it. Thus, it is essential to take collagen supplements to reduce the risk of joint pains, loss of energy and can prove excellent in fighting against the signs of ageing.
Zinc is a mineral that is responsible for boosting immunity in women, improving their brain health and overall mood, boosting fertility and helps in the synthesis of collagen, which can keep your skin looking healthy and youthful. Zinc supplements are one of the most important ones that women over 30 should be taking.
Is there a supplement that can give the benefits of most of these?
If you are looking for a supplement that gives you the benefits of most of these, try the Carmesi Cyclo+ 100% Ayurvedic Tablets. They are made from natural sources, making them completely safe, while providing the benefits of most of the nutrients that your body needs.
It helps in maintaining your overall health, hormonal balance, aids in weight management and regulates your menstrual cycle. Also, it helps your body keep stress and anxiety levels under check.
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