Top nutrients for women’s health

Published July 5, 2023

What nutrients do women need to stay healthy?

Your nutritional needs differ depending on your gender, age and overall health and wellbeing. Eating a balanced diet will help your body get the nutrients it needs to stay healthy and strong. While your diet may be healthy most of the time, supplements are there to give you nutritional support during busy times when your diet may be less than perfect. Not sure which supplement you should choose? Different nutrients support different health goals; look for the supplements that contain nutrients that best match your goals.

Health goal #1 – Increase energy levels

Do some days feel like a battle to get through? Do you wish you had more stamina? Support energy levels with B vitamins, magnesium and iron. Iron may help relieve fatigue and feelings of weariness, while B vitamins and magnesium are needed by your cells to produce energy.[1] The herb Korean ginseng (Panax ginseng) has been shown to support physical endurance and relieve tiredness.[2]

Health goal #2 – Support your nervous system

Your nervous system is your body’s control centre; it’s constantly reacting to changes both inside and outside your body. For example, it triggers the fight or flight response during times of stress and the rest and digest response when the stress has passed.[3] Some B vitamins[4] and omega-3 fatty acids in your diet support your nervous system and brain function.[5]  Vitamin B6 may help with the relief of premenstrual tension (PMT).[6]

Health goal #4 – Healthy hair, skin and nails

Do you want to improve the appearance and health of your hair, skin and nails? Collagen is a component of our skin, blood vessels, and bones, and collagen production can decline with age and exposure to factors such as UV light and smoking.7 Nutrients such as vitamin C may help support collagen formation.[7] The vitamin Biotin supports nail health[8] In addition, the trace mineral silica is  found in nails, hair and skin and connective tissue.[9]

Health goal #5 – Support urinary tract health

Looking after your urinary tract health helps protect you against medically diagnosed cystitis. Drinking water, wearing cotton underwear and loose-fitting pants and practising correct urinary tract hygiene promote urinary tract health.[10] Cranberry (Vaccinium macrocarpon) may help support urinary tract health in healthy adults and helps reduce the occurrence of medically diagnosed cystitis in healthy females.

Health goal #6 – Support a healthy immune system

A healthy immune system helps protect you from outside invaders, including bacteria and viruses.[11] Nutrients shown to support healthy immune system function include vitamins A, C and E and the minerals zinc and selenium.[12]

Health goal #7 — Support healthy carbohydrate metabolism

The mineral chromium has a role in carbohydrate, fat and protein metabolism in the body. Chromium is present in many foods, but the amount found can vary widely depending on agricultural conditions and food processing. [13] Iodine is a trace nutrient important to general health and wellbeing . Iodine is found in seafood, dairy products and iodised salt.[14]

Healthy goal #9 — Maintain healthy teeth and bones

Calcium, magnesium,  and vitamin D are important nutrients essential for bone health and helping you achieve and maintain bone density.[15] Calcium supports the structure of bones and teeth.[16] Your body’s requirements for these nutrients will vary depending upon your age and general health and wellbeing. Speak to your healthcare professional about the right dose of calcium and vitamin D for you.

Healthy goal #10 — Support a healthy pregnancy

Deciding to have a baby is an important part of life for many women. Provide early nutritional support to mum and bub by eating well and including foods rich in folate. Folic acid (a supplemental form of folate) helps prevent neural tube defects such as spina bifida when taken one month prior to conception and during the first trimester of pregnancy.[17]

Vitamin supplements for women: What you need to know.

Your body needs quality nutrients every day and a supplement may support nutrient levels when your dietary intake is inadequate. Supplements formulated especially for women may include key nutrients such as iron for energy, calcium for strong bones and cranberry for urinary tract health.

Choosing the right supplement for you

Cenovis has a range of products formulated specifically for women’s health. Learn more here.

Always read the label and follow the directions for use.

 

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[1] Huskisson E, Maggini S, Ruf M. The Role of Vitamins and Minerals in Energy Metabolism and Well-Being. Journal of International Medical Research. 2007;35(3):277-289.

[2] WHO Monographs on Selected Medicinal Plants – Volume 1: Radix Ginseng [Internet]. Digicollection.org.

[3] https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

[4] https://www.healthdirect.gov.au/vitamin-b

[5] Novotny K, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2021 Jun 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/

[6]Wyatt K, Dimmock P, Jones P, Shaughn O’Brien P. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999;318(7195):1375-1381.

[7] Collagen: What is it and what are its uses? [Internet]. Medicalnewstoday.com. 2021. Available from: https://www.medicalnewstoday.com/articles/262881

[8] Office of Dietary Supplements – Biotin [Internet]. Ods.od.nih.gov. 2021 Available from: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

[9] Martin KR. Silicon: the health benefits of a metalloid. Met Ions Life Sci. 2013;13:451-73.

[10] Urinary tract infection (UTI) [Internet]. Healthdirect.gov.au. 2021 [cited 6 September 2021]. Available from: https://www.healthdirect.gov.au/urinary-tract-infection-uti

[11] https://www.hopkinsmedicine.org/health/conditions-and-diseases/the-immune-system

[12] Nutrition and Immunity [Internet]. The Nutrition Source. 2021 [cited 4 February 2021]. Available from: https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

[13] Office of Dietary Supplements – Chromium [Internet]. Ods.od.nih.gov. 2021 Available from: https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

[14] Office of Dietary Supplements – Iodine [Internet]. Ods.od.nih.gov. 2021 Available from: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

[15] Palacios C. The Role of Nutrients in Bone Health, from A to Z. Critical Reviews in Food Science and Nutrition. 2006;46(8):621-628.

[16]  Calcium [Internet]. Betterhealth.vic.gov.au. 2021 Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/calcium

[17] https://www.healthdirect.gov.au/folate

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