Women’s health is different than that of a man, which is why it requires special attention. As a woman ages, her nutritional requirements change. For instance, calcium and vitamin D must be increased to ward off osteoporosis and other bone degenerative diseases. It is true that a woman can get much of what she needs by eating the right foods, but let’s face it, how many of us even have the time to eat everything that we are required to eat? The truth is that very few of us take in the nutrients we need just from eating. This is why supplements are a must every single day. Supplements fill that gap between the nutrients we actually receive through our food and what is required each and every day.

So if you’re not taking a multivitamin now, it is time to get started. If you think, “I feel fine, I don’t need a supplement,” you might be surprised to know that you don’t feel as good as what you could, especially if you are not getting all of the nutrients that you need. There are some such as vitamin D, calcium, and zinc that is almost impossible to get through the foods that we eat each day.

Here are some of the nutrients that a multivitamin should contain:

• Vitamin C – A woman should have anywhere from 200 to 1,000 mg per day.

• B-complex vitamins – The B-complex vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), biotin, and folic acid.

• You will also find vitamin E (for immunity, and healthy skin), vitamin A and zinc.

But let’s look at a woman’s bones and how important it is to protect them.

As a woman ages, her bone mass may start to deteriorate. This is something that occurs around menopause and is connected with the reduced hormone production. In a woman’s younger years, the hormone production that takes place in her body during child bearing years has a positive influence on the bones. The bones are able to stay strong and healthy, but when those hormones are gone the risk of osteoporosis increases.

One way for a woman to avoid osteoporosis is to ensure that she does take in adequate amounts of calcium and vitamin D. This can reduce the chances or the effects of osteoporosis in the long run. Young people are aware of this now because of the research that has been done. This still doesn’t mean anyone is listening. At least as age advances, multivitamins contain the right minerals to ensure the bones stay strong. For those already developing osteoporosis, it can be slowed down. A doctor may choose to intervene with medication as well. When caught on time, osteoporosis can be avoided altogether.

In all reality, though, women need calcium at all stages of their lives. As stated before, adequate calcium and vitamin D intake in younger years can have a better chance of not developing degenerative bone conditions. But it is important to note that a woman’s bone density can start declining in her 30s because hormone changes begin that early. It can then be anywhere between 10 to 20 years that a woman experiences menopause. Some begin in their late 30s, early to mid 40s, and some actually begin menopause as late as 50.

It is also important for a woman to take in enough Omega-3 fatty acids. They are very important to anyone’s health. As for what Omega-3 fatty acids do for women, they can protect against heart disease, osteoporosis, depression, and so much more. These fatty acids contain what is called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential for many of the functions within the body.

It is true that you can take Omega-3 fatty acids through the foods that you eat, but some individuals do not like the foods that contain Omega-3. For instance, you can find Omega-3 in Cod liver oil, salmon, mackerel, sablefish, and tuna. The EPA and DHA are more purified when receiving them through eating these fish. Nevertheless, there are plenty of individuals not too fond of fish, so they opt to take supplements instead. The supplements that can be taken are fish oil and flaxseed oil. Both are available over the counter and the usual instructions are to take them 3 times per day so that your body can get the proper daily dose of Omega-3. The dose is usually around 1,000 to 4,000 mg per day. If you don’t want to take supplements, you can grind your own flaxseeds everyday to get the right dose.

All-in-all, the things that you do to be a healthier woman isn’t too difficult. If you take a multivitamin, take your Omega-3 fatty acids, and ensure you are getting enough, you are doing a great favor to your health. However, you have to ensure that you also eat a healthy diet. A healthy diet is very important because your multivitamins cannot carry you all on their own. They simply fill in that gap between what you eat and what you are supposed to have each and every day. That way your body can function the way it is supposed to function. And don’t forget to combine exercise with these other healthy lifestyle changes so that you can add years onto your life and feel much better about yourself.

Related Tags: Women's Health, Vitamin C, Vitamin D, Vitamin E, Vitamin B Complex, B-complex vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), biotin, Omega-3, Fish Oil, Flaxseed Oil, EPA, DHA, and folic acid.

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