Trying to identify the best supplements for women in their 20’s can be daunting. As women, trying to stay healthy, happy, and sexy is a full-time job. There is so much to account for. From sexual health to physical fitness to the health of your hair and skin, the struggle never ends for us girls.
For younger women in their 20’s, starting a great supplementation regimen can have an impact on you for the rest of your life. While you are giving your blood, sweat, and tears to the daily workouts, it is equally important to supplement your body with vitamins and minerals. Getting the right supplements for women in their 20’s could mean the difference between a long healthy life and a life filled with health complications.
The Importance of Supplements for Women in Their 20’s
Based on statements from the Centers for Disease Control and Prevention (CDC), getting an adequate amount of vitamins and nutrients are important for overall growth, development and normal cell function. Since it is extremely difficult to get all the nutrients through food, using supplements makes things a lot easier.
Vitamins and minerals are extremely important for women’s health. They help strengthen the immune system, improve physical endurance, and protect from heart disease.
Vitamins and minerals are extremely important for women’s health. They help strengthen the immune system, improve physical endurance, and protect from heart disease.
Here is a list of five of the most important supplements for women in their 20’s.
- Fish Oil
- Folic Acid
- Calcium
- B-Complex
- Coenzyme Q (Coq10)
Because it is a pain to try and take each one of the supplements individually, we have found two awesome supplements from Naturelo (Vitamins and Fish Oil tablets) to take the guesswork out of supplements for women in their 20’s. These vitamins and tablets contain each of the supplements and their recommended dosage based on what doctors recommend. Here are our recommendations.
Omega-3 Tablets
Keep reading to learn about how these supplements for women in their 20’s can help to support a long healthy life.
Fish Oil
Fish oil is a rich source of omega-3 fatty acids and an excellent supplement for women in their 20’s. These fatty acids are of two types i.e. docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both of these fatty acids cannot be synthesized in your body and must be taken from external sources such as mackerel, sardines, trout, salmon, and tuna.
Because most women do not consume fish very often, we lack these fatty acids. Therefore, it is extremely important to consume fish oil supplements on a daily basis.
Omega-3 fatty acids are important for the maintenance heart and blood vessel health. These healthy fats also optimize brain functions and decrease inflammation. A low level of omega-3s has been strongly linked to depression and mood swings. Omega-3’s are supplements for women in their 20’s that will help you to lay the foundation for a healthy heart and a force against depression.
How Much Fish Oil to Take?
For an average woman, one gram of EPA and DHA is enough. However, those who are at an increased risk of cardiovascular complications can increase their dose up to 3 grams after consulting with a physician. Pregnant women must consume one gram of DHA to improve the health of their baby.
If you are pregnant, suffer from a bleeding disorder or are currently using any blood pressure medication, consult your doctor before taking fish oil supplements. To avoid side effects like “fish burps”, find the specially processed varieties.
Calcium
Another great supplement for women in their 20’s is calcium. Actually, calcium is an essential nutrient for women, irrespective of age. Commonly found in milk and dairy, calcium is a major component of your teeth and bones. Because females are four times more likely to suffer from osteoporosis than males, calcium is extremely important for the maintenance of bone health.
Adequate calcium supplementation is also guaranteed to improve your heart health, blood clotting, and muscle action. Out of all the supplements for women in their 20’s this one will contribute the most to overall bone health.
How Much Calcium to Take?
For women in their 20’s, 500 to 1000mg of calcium per day is recommended. In addition, they must include calcium-rich foods such as cheese and milk in their daily diet. So for twenty-somethings, 500-1000 mg of calcium per day is your goal.
If you are already suffering from a kidney problem or are taking any medication, talk to your doctor before using calcium supplements.
Folic Acid
Another great supplement for women in their 20’s is folic acid. Folic acid or folate refers to a water-soluble vitamin commonly found in food sources like cantaloupe, asparagus, and spinach.
Women need adequate levels of folic acids to make DNA and normal cell function. A lack of this vitamin may lead to defective tissue development. Maintaining sufficient levels of folic acid during the initial days of pregnancy is extremely important since it helps prevent developmental abnormalities in the unborn baby.
Folic acid helps maintain normal levels of homocysteine in the body which ultimately reduces the risk of heart disease.
How Much Folic Acid to Take?
Twenty somethings who are not pregnant, consuming around 400 micrograms of folic acid each day is recommended. During pregnancy, the dose can be increased up to 800 micrograms. Remember to consult with your gynecologist or obstetrician for further advice.
B-complex Vitamins
Vitamin B complex is another supplement for women in their 20’s. The vitamin B complex includes seven vitamins including vitamin B1, B2, B3, B5, B6, B12, and biotin. These water-soluble vitamins naturally exist in most of the vegetables, fruits, and whole grains. Vitamin B12, on the other hand, is exclusive to fish, milk, and meat.
An active woman burns over 2000 calories a day. To produce the energy required for everyday tasks like showering, going to the gym, or doing laundry, B-complex vitamins are extremely important.
Vitamin B6 and B12 play a role in the maintenance of heart health. They also reduce the levels of homocysteine and other naturally-occurring amino acids which may otherwise lead to stroke, blood clots, and heart attacks. Biotin, another famous B vitamin is important for the health of your hair. Supplementing with vitamin B6 can control the symptoms of PMS and boost general health.
How Much B-complex to Take?
Women who exercise on a daily basis and burn more calories must pay special attention to vitamin B supplementation. Apart from including lean meats, fruits, vegetables, and whole grains in your diet, take a multivitamin that provides 50 to 100% of your recommended daily intake for B vitamins.
Coenzyme Q10
Our final must-have supplement for women in their 20’s is Coenzyme Q. Coenzyme Q refers to a fat-soluble vitamin found in a number of food items including fish and meat. It is a strong antioxidant that helps fuel the energy production within the body cells. Coenzyme Q also provides protection against premature aging and supports heart health.
According to the food and drug administration (FDA), coenzyme Q is an important supplement for all women, especially those at a greater risk of developing cancer and heart diseases. Those following a vegetarian diet must also consider adding this supplement to their daily routine.
How Much Coenzyme Q to Take?
The average suggested dose for coenzyme Q supplements is 30 to 100 milligrams per day. If you are consuming more than 100 grams of this vitamin, consider splitting it into multiple serving for better absorption. Prefer oil-based gel capsules as they can be consumed more easily.
Conclusion
Vitamins and minerals are important for women health especially younger women in their 20’s. Because it is impossible to consume all these nutrients in adequate amounts on a daily basis, using supplements is highly recommended. Once again, here are our recommendations for the best tablets and vitamins to take to ensure you are getting these essential supplements.
Omega-3 Tablets
Before starting any mineral or vitamin supplement, always consider talking to your doctor to determine its safety.
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