5 Recommended Supplements for Women

Whether you’re a new mom or not, all mothers seem to typically have a lot in their hands.  Most moms are too busy attending to their husband’s and children’s needs to the point that they forget about themselves, even when it comes their own health and nutrition.

According to the American Dietetic Association (ADA), there are a lot of “vulnerable nutrients” that many American women have trouble consuming in adequate amounts.

Vitamins and nutrients should be absorbed from natural food sources but taking supplements is also a big help, especially for the way-busy moms.

I’ve rounded up a few dietary supplements that will help you achieve the recommended amount of nutrients for optimal health.


Iron is an essential mineral that assists the red blood cells to transport oxygen to the rest of the body, more so for women compared to men because of the menstrual cycle where there is an average loss of one quarter of a cup of blood during this period.  Iron is also responsible for the production of white blood cells which boosts the immune system and fight bacteria.

The recommended daily amount of iron depends on the age and whether the woman is pregnant, breastfeeding or not.  Generally, non-pregnant women aged 19-50 years old should have at least 18 mg daily and 8 mg for those over 50.  Pregnant women need 27 mg or Iron every day and 9 mg for those who are breastfeeding.

However, only 15% of the iron we consume is absorbed by the body that’s why taking Vitamin C supplements is essential too in order to help your body absorb iron more.  Some iron-rich foods include red meat, liver, bran cereals, broccoli, kidney beans and potato.

Folic Acid

For every woman of child bearing age, a daily intake of 400 mcg of folic acid is good for the health which is needed for continually making new cells that is important in improving the appearance of skin, hair, nails and brain function.  It also helps prevent the risk for some types of cancers and heart diseases.  For conceiving mothers, this supplement is very important to reduce the incidents of birth defects such as cleft lip/palate, spina bifida, anencephaly and other defects in the infant’s heart, urinary tract and limbs.

Food sources include lentils, pinto beans, chickpeas, spinach and parsley.


This is the type of fat that you should not be scared of.  Omega-3 is a type of polyunsaturated fat that is essential to your daily diet.  These fatty acids can be naturally found in certain types of fish such as salmon, sardines, tuna, mackerel and plant sources like nuts and seeds.

For women, Omega-3 helps promote a healthy heart, reduces cancer risk, supports bone health, and alleviates rheumatoid arthritis.  Aside from these, one benefit that is also helpful to women is that it eases menstrual pain and drives away period blues because of its anti-depressant effect.

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Before taking any of these supplements, make sure to consult with you Physician first.

About Toni Marie

Toni is a regular contributing author on Guest Diet Blog. In addition to writing about the nutrition & exercise, she also likes to write about relationships and health.
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