Supplements for Women: Advice from a Dietitian | You Versus Food | Well+Good

Supplements for Women: Advice from a Dietitian | You Versus Food | Well+Good

October 24, 2019 2 By William Morgan


(light music)
– What supplements do
you recommend women take?
I get it, some days you
don’t eat your servings
of fruits and veggies,
antioxidants, dairy,
protein, and whole grains, it’s fine.
Although you should try
hard every day to eat
a balanced diet, it’s
a good idea for women
to take a multivitamin daily to ensure
she’s getting the full gamut
of micro and macronutrients.
The most crucial vitamins
and minerals I recommend
for ladies are calcium,
vitamin D, and iron.
If you eat strategically,
you can actually get plenty
of all of these through yummy
foods instead of supplements.
Vitamin D, an important
vitamin as well as a hormone
involved in your reproductive
health and menstrual cycle.
Food sources are fatty fish like salmon,
egg yolks, yogurt, milk, and mushrooms.
A non-food source of vitamin D is the sun.
Being in the sun for just 15 minutes
with SPF of course can
help increase the amount
of vitamin D in your body.
Plus, you need enough
vitamin D to make sure
enough calcium is being absorbed properly.
Calcium, this mineral keeps
our bones strong and healthy,
which you probably already knew,
but it also helps the
thyroid gland keep up
with the best of them.
And your thyroid gland
plays a pretty big role
in regulating your menstrual cycle.
Eat yogurt, cheese,
tofu, and even broccoli.
Iron, you know how that
couch looks extra inviting
during our periods?
Well, that’s when we may
become iron-deficient,
making us feel tired, sluggish,
and just not our peppy selves.
Plus, vegetarians and
vegans are at a higher risk
for developing iron
deficiency because plant-based
iron sources are not as well absorbed
as animal iron sources.
There are two forms of dietary
iron, heme and non-heme.
Heme iron foods are found
in red meat and shellfish,
whereas hon-heme iron
foods are found in beans,
pumpkin seeds, sunflower
seeds, broccoli, and spinach.
Heme is readily absorbed,
while non-heme iron
is a bit stubborn and
isn’t as easily absorbed
by the body, tough stuff.
To help increase the
absorption of non-heme
plant-based iron, pair some
vitamin C like peppers,
oranges, kale, strawberries,
or sweet potatoes
with your next meal.
Your body will thank you.
Hey you in there, no,
that’s I’m talking to you,
not, yep, right there.
Subscribe to Well+Good’s YouTube channel.
I know you can.
(light music)