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Wellness

The 8 best supplements for women

Try these expert-approved picks for energy, vitality and staying on top of your game — plus the healthful foods they're in.
By Chatelaine
September 22, 2014
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The 8 best supplements for women

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8 best supplements for women (and the super foods that offer them)

1. Calcium

Ideal for: Vegans, heavy exercisers, anyone who’s lactose intolerant.
 
Proven benefits: Our bones reach peak strength and calcium levels when we hit 30. This mineral keeps them strong longer. It also helps nerves to carry important messages throughout the body and may reduce pesky PMS symptoms like bloating and headaches.
 
Real-food option: 1 cup yogurt, 1 cup spinach, 1 oz hard cheese.
The 8 best supplements for womenIstockphoto

2. Vitamin D

Ideal for: Anyone who clocks a majority of their time indoors.
 
Proven benefits: Sunshine helps our bodies make vitamin D, but it’s often not enough — especially in the winter. D strengthens bones, boosts immunity and make us feel happier. A study in the Journal of Clinical Sleep claims that mighty D helps reduce daytime grogginess too! See more health benefits of vitamin D that might surprise you here.
 
Real-food option: 3 oz salmon, 1/2 cup portobello mushrooms.
The 8 best supplements for womenIstockphoto

3. Coenzyme Q10

Ideal for: Anyone who wants to look and feel great, from the inside out.
 
Proven benefits: This antioxidant is made by the body and is responsible for cell growth and protection from cancer-related free radical damage. It may also work with vitamin E to help give skin a natural glow, boost energy and reduce migraine frequency.
 
Real-food option: 3 oz oily fish with broccoli and cauliflower.
The 8 best supplements for womenIstockphoto

4. B vitamins

Ideal for:  Most vegetarians, vegans, anyone who cuts carbs.

Proven benefits: These nutrients (think folate, B6 and B12) help improve mood; protect nerve and blood cells so they can make healthy DNA; and can prevent anemia associated with extreme fatigue.

Real-food option: 2 cups fortified cereal (we love Kellogg’s All-Bran and General Mills Cheerios).

The 8 best supplements for womenIstockphoto

5. Iron

Ideal for: Vegans, anyone with heavy periods or extreme fatigue that lasts all day.

Proven benefits: It helps shuttle oxygen around the body, increases energy and may also reduce headaches and irritability. Interestingly, iron deficiency is the number one nutritional disorder: As many as 30 percent of the global population is anemic.

Real-food option: Spinach omelette, 1 handful pumpkin seeds, 1/2 cup lentils.

The 8 best supplements for womeniStock photos.

6. Probiotics

Ideal for: Anyone battling belly bloat or digestive discomfort.

Proven benefits: Known as friendly bacteria, these micro-organisms support digestive and urinary health and may reduce severity of colds and flu.

Real-food option: Yogurt with live cultures, kefir.

The 8 best supplements for womenIstockphoto

7. Omega-3 fatty acids

Ideal for: Anyone who’s not a fish fan.
 
Proven benefits: Omega-3s promote brain and heart health, liftu0018 mood and fight inflammation. Since our bodies can’t produce it, it’s important to get it from supplements or food. (You likely get enough omega-6 and omega-9 from diet alone.)
 
Real-food option: 2 slices of flaxseed toast with 1 can of tuna, 1 cup of spinach, u001b1/2 cup brown rice, 1 banana.
The 8 best supplements for womenIstockphoto

8. Magnesium

Ideal for: The superstressed, those in need of some better-quality sleep.
 
Proven benefits: This mineral plays a role in over 300 biochemical reactions in the body. It improves bone health, sleep and immunity; helps regulate blood sugar; and may ease PMS-related bloating, anxiety and bouts of the blues.
 
Real-food option: 3 oz halibut, 1 cup cooked spinach, 1/2 cup brown rice, 1 square dark chocolate.
 
The 8 best supplements for womenIstockphoto

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Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.

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