6 Supplements Experts Say Women Should Take in Their 20s
As the woman in her 20s face more difficulties, specially health related issues.
for they require vitamins and minerals supplement on regular basis
Magnesium Glycinate
helps reduce stress and anxiety, regulate bowel movements, and improve sleep,
magnesium supports muscle and nerve function as well as energy production,
helping you combat the exhaustion and muscle aches that comes with being a woman in your 20s.
you should be taking 350 mg a day, preferably at night as it can help improve sleep quality.
For those pounding headaches or dreadful hangovers,
leave the ibuprofen and aspirin behind and reach for magnesium instead,
if you have frequent headaches or migraines this could be a sign that your body lacks magnesium
B Vitamins
There are eight different B vitamins and each one impacts the body differently,
but they’re all known for increasing energy levels.
If you’re concerned with energy levels you should consider adding B vitamins like B3, B6, and B12 to your morning routine.
“Vitamin B3 regulates your body’s serotonin and metabolism levels
possibly providing aid to those who suffer from stress or anxiety,
To keep your immune and nervous systems strong and developing, experts recommend vitamin B6.
higher B6 intake is associated with lower depression and anxiety in women,
making it an ultimate vitamin for women looking to boost their moods.
“Vitamin B12 is necessary for proper nerve function and the production of red blood cells,
The recommended daily dose of Vitamin B12 is 2.4 mg,
however, vitamin B12 has no toxicity, so even higher doses are safe to supplement.”
Iron
people who menstruate need to be mindful about their iron intake.
“While menstruating, women can lose anywhere from one to six milligrams of iron per pint of blood
depending on their average flow, therefore it is necessary to facilitate the production of more iron,
Low iron can cause extreme fatigue,
chest pains, frequent headaches,
as well as shortness of breath,
so supplementing with iron could provide relief to some women,
The recommended daily dose of iron for women in their 20s is 5-10 mg a day
Sufficient levels of iron can improve energy levels, reduce the risk of anemia,
and improve overall physical performance.
Probiotics
Gut health is so important when it comes to having a healthy microbiome, balancing immunity
and helping with overall health
Probiotics can help restore good bacteria and promote a healthy system.” Similarly to iron,
be aware that digesting large amounts of probiotics can have the opposite effect on the body, giving you a bacterial overgrowth.
Vitamin D
Vitamin D is most commonly absorbed from exposure to the sun,
but during those endless winter months,
it can be beneficial to incorporate a vitamin D supplement into your morning medications.
“Vitamin D supports an active immune system,
a healthy mood,
and strong bones,
muscles, and teeth,
When selecting vitamin D advised to choose a D3 supplement.
“Vitamin D in the D3 form is better absorbed in the body than D2,
encouraging your digestive system to consume calcium and phosphorus—building and sustaining strong bones.
“Your vitamin D supplement should also contain vitamin K2,
which helps to ensure that calcium is directed appropriately within the body to the bones, not arteries,
Ashwagandha
Whether you’re experiencing stress in the workplace, in social settings, or in your daily life
, studies have shown that ashwagandha is a natural stress reducer capable of providing relief to women in their 20s.
“Ashwagandha, an herb that has been used for centuries for its many medicinal purposes,
can help with stress by managing cortisol levels
“Cortisol is known as the stress hormone which is produced by the adrenal glands in response to worry.
Experts recommend breaking up your ashwagandha intake between two dosages
about 300 mg in the morning and 300 mg in the nighttime, herb has also been known to increase muscle strength,raise sexual function, and support heart health.
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