1. Calcium

Calcium is an essential mineral found in higher amounts in milk and dairy products as well as fortified foods. Typically, about 1% of a woman’s body weight is calcium with almost all (approx. 99%) of it found in bone and teeth. Meanwhile, the remaining 1% is critically involved in heart and muscle action, blood clotting and normal cell functioning. Calcium is important for women throughout their lives to help protect against osteoporosis, a condition whereby the skeleton is weakened and prone to fracture due to progressive bone loss. Women are four times more susceptible to osteoporosis than men.

All adult women should consider supplementing calcium, especially the following:

• Teens or young women since as much as 90% of their adult bone mass is achieved by age 18 and peak bone mass usually occurs in a woman’s late 20s.

• Women over the age 30 because they are typically losing bone mass and strength. Getting sufficient calcium through foods and supplementation combined with regular exercise (and no smoking) can help preserve bone mass and prevent osteoporosis.

• Menopausal and postmenopausal women as bone loss tends to accelerate as their body produces less estrogen

Younger women (< 50) should consider a supplement which provides at least 500 mg of calcium while also seeking out calcium rich foods such as dairy and calcium fortified foods. Meanwhile, women over the age of 50 should consider a supplement containing 800 to 1000 mg.

Be sure to talk to your physician before starting to take a calcium supplement if you have a history of kidney disorders or if you are taking diuretics or other medications chronically. Higher levels of calcium supplements (e.g. 1000 mg/daily) can be split up and taken at different times to maximize absorption.

Calcium citrate may be the better form of calcium for women who don’t product a lot of stomach acid or are taking ulcer medications. Meanwhile, many antacids contain calcium carbonate.

Look for calcium supplements with vitamin D, which is vital for efficient calcium absorption into the body and retention. Vitamin D is especially important for women as the get older since the efficiency to produce some vitamin D within their body decreases. Vitamin D is available in two forms, D₂ (ergocalciferol) and D₃ (cholecalciferol) with the latter holding an advantage

2. OMEGA 3s (from Fish or Algal Sources)

Fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon are rich sources of omega 3s, namely EPA and DHA*. These are highly specialized fats that cannot be made in our body in truly beneficial amounts. Because many women do not eat enough fish, due either to preference or fear of heavy metals or contaminants, they do not get nearly enough of these amazing nutrients.

Omega 3s are important for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk. These special fats also support healthy joints, reduce inflammation and optimize brain operations. Some research has tied poor omega 3 intake to mood fluctuation and depression.

All adult women should consider a fish oil supplement, especially the following:

• Women who don’t eat fish several times a week

• Women at increased risk of cardiovascular disease (especially those who have elevated triglycerides)

• Pregnant and nursing women to enhance brain development of their baby

• Overweight women with joint tenderness

Most Women will benefit from 1 gram of EPA and DHA daily. Meanwhile, women with elevated triglycerides can consider 2 to 3 grams of fish oil daily with a diet low in alcohol and fatty foods while under a physician’s guidance. Pregnant women should consider a fish oil supplement containing 1 gram of DHA for the development of their baby’s brain

Take omega 3 supplements with food for better absorption and tolerance. Remember to speak to your physician before taking fish oil supplements if you are pregnant or have a history of bleeding disorders or if you are taking any medications (including blood thinners and blood pressure drugs) as well as any other supplements. Also, avoid fish oil supplements if you are allergic to fish!

Look for specially processed fish oil supplements that reduce unpleasant experiences like “fish burps”. Only take fish oil supplements certified to be very low in heavy metals, contaminants and research products.

3. FOLATE

Folate is a water soluble vitamin. Although classified as a B-vitamin, which are important for energy, folate’s importance to women warrants special attention. Folate derives its name from foliage (plants) which tends to be richest in food sources such as leaves (e.g. spinach, asparagus) and fruits like cantaloupe.

Folate is necessary in order for cells to make DNA (our genetic information). Without DNA cells would lack what they need to function properly. Also, because DNA is essential for making new cells and tissue such as skin and hair, folate is incredibly important for sustaining a healthy appearance. During pregnancy, especially the first couple of weeks when women are usually unaware of the pregnancy, folate is critical to prevent neural tube abnormalities in the baby such as Spina Bifida. Folate is also involved in supporting normal levels of homocysteine, a controversial heart risk factor, in the blood.

All adult women should consider a folate supplement, especially the following:

• Women of child bearing years should take supplemental folate

• Pregnant women should take a folate containing prenantal supplement

Healthy, non-pregnant women should look for a multivitamin supplement providing 400 micrograms daily. Pregnant women should take a prenatal supplements with 400 to 800 micrograms of folate. Talk to your OB/GYN and let them know that you are taking folate along with other key supplements that can support development of a healthy baby.

4. CO-ENZYME Q10

Coenzyme Q10 is a fat-soluble nutrient and is found in a variety of foods including meats and fish. CoQ10 serves as a powerful antioxidant as well as a key participant in several reactions in our body involved in releasing energy. This nutrient is noted to help protect against premature aging and to support a healthy heart and blood vessels.

All women should consider a CoQ₁₀ supplement, especially the following:

• Women at greater risk for and receiving treatment for heart disease and cancer (talk to your physician)

• Strict vegetarian women since the best sources of coQ10 are animal foods. However, soybean oil and canola oil are also good sources.

Supplement levels tend to be 30 to 100 mg daily. Supplementation of greater than 100mg daily should be split into two or more servings to promote better absorption. Be sure to take CoQ10 with meals for better absorption and look for oil-based coQ10 soft gel caps.

5. LUTEIN

Lutein is part of a fat-soluble class of nutrients call carotenoids. Lutein is found in dark green leafy vegetables (e.g. spinach) as well as in various fruits, corn and egg yolks. Lutein is an antioxidant that concentrates in the eyes in order to help protect them against free radical destruction and resulting age-related macular degeneration (ARMD), a leading cause of blindness in older women. Lutein is found in breast and cervix tissue and seems to support general health of those tissues. Lutein is also found in the skin and may help protect against the sun’s damaging light, which in turn would impact appearance.

All women should consider a lutein supplement especially the following:

• Women with a family history of ARMD

• Women who are exposed to direct sunlight and pollutants regularly

A lutein supplement should include 6 to 10 milligrams of this nutrient. Be sure to take lutein supplements with food for more efficient absorption.

*EPA is Eicosapentaenoic acid, DHA is Docoshexaenoic acid