better nutrition's Guide To Women's Supplements

Better Nutrition, June, 2001 by Ren Messina

Eating the right foods, exercising enough, maintaining your weight and choosing the right foods and supplements to fit your lifestyle seem like hard enough tasks -- now throw in the changes of puberty, pregnancy and perimenopause, and you really have your work cut out for you.

MINERALS

Boron

What is it?: A trace mineral

Sources: Raisins, prunes, fruits (other than citrus), nuts and vegetables

Uses: Treats and prevents osteoarthritis and protects bones by preventing bone-mineral loss.

How much?: 3 mg a day is recommended for women who are at risk for developing osteoporosis. Boron enhances the effects of vitamin D and should be taken along with calcium for best results.

Calcium

What is it?: A macro-mineral

Sources: Dairy foods, seafood, green leafy vegetables, figs, brewers yeast and soybeans

Uses: helps to maintain healthy bones, teeth, gums, hair and muscles. Protects against hypertension (high blood pressure), helps prevent colon cancer, and protects against osteoporosis.

How much?: 1,250 mg a day. Phosphorus may decrease calcium absorption. Vitamin D levels and magnesium supplementation should be kept in mind; some experts recommend 625 mg per day of magnesium and 200-400 IU per day of vitamin D.

Iron

What is it?: A macro-mineral

Sources: Eggs, fish, liver, oysters, meat, poultry, whole grains, green leafy vegetables, blackstrap molasses

Uses: Supplies oxygen to the red blood cells, supplies energy and strengthens immune system.

How much?: 10 to 30 mg daily (20 to 30 mg if deficient). Copper helps the body to absorb and use iron.

Magnesium

What is it? A macro mineral

Sources: Available in most foods, especially dairy, meat, fish, fruits, nuts, brewer's yeast, whole grains and green-leafy vegetables.

Uses: Essential for nerves and muscles. Deficiency can result in high blood pressure, heart arrhythmia, chronic fatigue and muscle weakness, dizziness, and depression

How much?: 500 to 625 mg a day (up to 1,000mg for those with osteoporosis). Should be taken with calcium (preferably a two-one ratio of calcium to magnesium).

Potassium

What is it?: A macro-mineral

Sources: Bananas are the best source; also high in dulse, kelp, blackstrap molasses, oranges and Torula yeast. Also found in dairy, fish, meat and poultry.

Uses: Regulates water retention and blood pressure, important in nutrient transfer through cell membranes, essential in hormone secretion, helps nervous system.

How much?: Most supplements are 99 mg daily, although you'll get a higher intake by eating fruits and vegetables. Avoid high-sodium intake with potassium.

VITAMINS & NUTRIENTS

B Vitamins

What are they? Water-soluble vitamins (the B -vitamin family consists of thiamin, riboflavin, niacin and niacinamide, pyridoxine, cobalmin, folic acid, pantothenic acid, biotin, choline, inositol and paraaminobenxoic acid.)

Sources: Leafy green vegetables, beans, fish, eggs, nuts, peas and meat

Uses: Maintains healthy nerves, strengthens the gastrointestinal tract, promotes healthy skin, hair, eyes and liver, as well as mouth, supplies the body with energy and promotes mental and emotional well-being (which may offset some of the symptoms of premenstrual syndrome)

How much?: 150 mg panthothenic acid, 25 mg niacin (B-1, B-2., and B-3), 300 mcg of B-12 and biotin, and 800 mcg of folic acid. Folic acid should be taken with vitamin C.

Vitamin C

What is it?: Ascorbic acid, a water-soluble vitamin.

Sources: Citrus fruit, Brussels sprouts, peppers (red), kale, cauliflower, tomatoes, melons, and berries (including black currants).

Uses: Strengthens immune system and protects against infection as well as colds and flu. An antioxidant promoting tissue repair and growth that maintains the health of the arterial wall and prevents atherosclerosis. Helps metabolism of folic acid as well as amino acids.

How much?: 1,000-3,000 mg daily. Smokers should take up to 5,000 mg daily. A rapid increase of vitamin C intake can lead to diarrhea.

Vitamin E

What is it?: A fat-soluble vitamin

Sources: Dark green vegetables, vegetable oils, nuts, legumes and whole grains

Uses: Helps reduce blood pressure and promotes healthy clotting of the blood. Reduces scarring and repairs tissue damage. Protects against cancer and heart disease and may ease the symptoms of premenstrual syndrome and reduce the occurrence of hot flashes during menopause.

How much?: 400 to 800 IU daily (no more than 400 IU if you have high blood pressure or are on anticoagulant medication.)

Vitamin K

What is it?: A fat-soluble vitamin

Sources: lettuce, asparagus, broccoli, Brussels sprouts, cabbage, dark green leafy vegetables, egg yolks, oatmeal, rye, soybeans, liver, wheat and yogurt.

Uses: Helps the liver, promotes longevity, necessary for blood clotting, helps prevent osteoporosis.

How much?: No more than 80 mcg daily (consult a physician if you are on anticoagulants).

Essential Fatty Acids (EFAs)

What are they? Polyunsaturated and monounsaturated fats: alpha-linolenic (omega-3); linoleic (omega-6), oleic (omega-9).