{"id":15564,"date":"2017-11-01T12:07:41","date_gmt":"2017-11-01T16:07:41","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=15564"},"modified":"2020-10-05T09:04:15","modified_gmt":"2020-10-05T13:04:15","slug":"decade-guide-women-supplements","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/","title":{"rendered":"A\u00a0Decade\u00a0By\u00a0Decade Guide To Women\u2019s Supplements\u00a0"},"content":{"rendered":"<p>When it comes to living life to its fullest, age is just a number. But along a woman&#8217;s lifespan, some nutrients are more essential than others. Next time you&#8217;re shopping for supplements, here&#8217;s what to prioritize based on your age.<\/p>\n<h2><strong>Your 20s<\/strong><\/h2>\n<p>When women are busy going to school, working hard to establish their careers, and\u2014let\u2019s be honest\u2014playing hard, there\u2019s a real need for nutritional upkeep.<\/p>\n<p>During this time, women\u2019s metabolisms are still pretty active, which\u00a0may make\u00a0it easier\u00a0to fall into not-so-healthy habits like eating poorly (hello, &#8220;<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/16\/skinny-fat\/\">skinny fat&#8221;<\/a>). As with anyone at any age, it\u2019s important to exercise frequently, limit alcohol intake (<a href=\"https:\/\/www.cdc.gov\/alcohol\/faqs.htm\">the CDC<\/a>\u00a0defines heavy drinking as eight or more drinks a week, which puts a person at risk\u00a0of psychological and physical harm), and\u00a0avoid excessive amounts of non-nutritious food. But on top of that, there are some vits and supps that can help a 20-something stay healthy as they go full-force.<\/p>\n<h3><strong>B Vitamins<\/strong><\/h3>\n<p>Women in their 20s are busy building their careers and personal lives, all of which require vitamins for sustainable energy. Low levels of B vitamins can cause issues from irritability to fatigue and trouble concentrating, so women will do well to stock up on this family of nutrients (there are eight B vitamins total).<\/p>\n<p>\u201cA typical <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=b%2Bcomplex\">B-complex<\/a> should be adequate for most women,&#8221; says Brooke Alpert, C.D.N, R.N, M.S, and founder of <a href=\"http:\/\/www.b-nutritious.com\/\">B-Nutritious<\/a>.<\/p>\n<h3><strong>Potassium<\/strong><\/h3>\n<p>Women in their 20s benefit from consuming\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/c\/potassium\/N-8e3\">potassium<\/a>, since, according to the <a href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400530\/pdf\/DBrief\/10_potassium_intake_0910.pdf\">USDA<\/a>, older women tend to get substantially more potassium in their diets. Potassium is crucial for bone,\u00a0blood pressure, and kidney health. And, for super-active young women, it can help prevent muscle cramping post-workout.<\/p>\n<p>Foods high in potassium\u00a0include\u00a0vegetables, fruits, milk, yogurt, and foods high in protein\u2014but supplements can also help fill in any gaps.\u00a0According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK132453\/\">Guidelines: Potassium Intake For Adults and Children<\/a>, the recommended dosage of potassium starts at 90 ml\/day (higher doses than 99 ml\/day require a prescription).<\/p>\n<h3><strong>Magnesium<\/strong><\/h3>\n<p>According to the journal\u00a0<a href=\"http:\/\/pubmedcentralcanada.ca\/pmcc\/articles\/PMC4717874\/\"><em>Nutrition<\/em><\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=MAGNESIUM\">magnesium<\/a> deficiency is most common in 20-something women, putting them at risk for metabolic syndrome (high blood pressure, high blood sugar, excess body fat around the waist, and wonky cholesterol levels), heart palpitations, and mood issues.<\/p>\n<p>There\u2019s a simple fix, however: Magnesium deficiency can be avoided by either adjusting the diet (for instance: adding more almonds, tofu, bananas, or spinach to your plate) or taking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-8dt\">magnesium supplement<\/a> to obtain optimal levels of the nutrient.\u00a0 \u201cThe recommended number for adult women for magnesium is 320 mg,&#8221; says Alpert.<\/p>\n<h2><strong>Your 30s<\/strong><\/h2>\n<h3><strong>Iron<\/strong><\/h3>\n<p>Women of childbearing age are at higher risk for iron-deficiency anemia because of blood loss during their monthly periods. And pregnant women need extra iron for increased blood volume and the fetus&#8217; growth.<\/p>\n<p>In general, being low on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/iron\/N-8ds?search1=iron\">iron<\/a> is no good\u2014it can strain your muscles and lead to fatigue, brain fog, shortness\u00a0of breath, dizziness, and mood issues.<\/p>\n<p>The good news? There are plenty of yummy foods high in iron, including dark greens, lentils, black beans, dark chocolate (yay!) sardines,\u00a0pistachios,\u00a0raisins, and grass-fed meats. And, according to the <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/iron-deficiency-anemia\/symptoms-causes\/syc-20355034\">Mayo Clinic,<\/a> you can increase your iron absorption of by eating it with foods loaded with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-88i?search1=vitamin%20c\">vitamin C<\/a> (broccoli, melons, oranges, and tomatoes).\u00a0It\u2019s a good idea to have your doctor check your iron levels every year, from your twenties on up.<\/p>\n<h3><strong>Choline<\/strong><\/h3>\n<p>If you\u2019re trying to conceive,\u00a0Elizabeth Shaw, MS, RDN,\u00a0and\u00a0founder of\u00a0<a href=\"https:\/\/shawsimpleswaps.com\/\">Shaw Simple Swaps<\/a>, says choline is key: \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/choline\/N-884?search1=choline\">Choline<\/a> is\u00a0essential for memory, heart health, metabolism,\u00a0as well as\u00a0a healthy pregnancy and baby.\u201d And, she says, \u201cLess than nine percent\u00a0of the adult population actually meets their needs for this nutrient.\u201d\u00a0According to the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2441939\/\">Annual Review of Nutrition,<\/a> choline is critical during fetal development, influencing stem cell growth and brain development.<\/p>\n<p>Eggs, liver, and peanuts are particularly high in choline\u2014but you can supplement with it, as well.<\/p>\n<h3><strong>Folate<\/strong><\/h3>\n<p>For all women\u2014especially women who want to conceive, folate (or <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=folic%2Bacid\">folic acid<\/a>) is also critical. This powerhouse vitamin promotes healthy hair, skin, nails, and mood\u2014but it also plays a role in\u00a0healthy pregnancies. In fact, according to the <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3218540\/\">Review of Obstetrics and Gynecology<\/a><\/em>, it\u2019s responsible for DNA replication and helps to reduce the risk of neural tube defects in fetuses.<\/p>\n<p>Women should aim for about 400 mcg per day, but reach for 500-600 mcg when pregnant or breastfeeding.<\/p>\n<h2><strong>40s and Beyond<\/strong><\/h2>\n<p>Women in their 40s and up are likely more focused on ensuring\u00a0hormone balance and\u00a0preventing or supporting the management of age-related\u00a0diseases.\u00a0In these decades, women hit perimenopause and menopause\u2014dealing with\u00a0fatigue, mood swings, mild hot flashes, irritation, brain fog, and weight gain.<\/p>\n<h3><strong>Omega-3s<\/strong><\/h3>\n<p>These healthy fatty acids are crucial for almost every major system of the body, but especially help support heart, mood, and joint health. According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15385858\">research<\/a>, women in particular have a lot to gain from omega-3 fatty acids.<\/p>\n<p>A review published in the\u00a0<em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3899785\/\">British Journal of Nutrition<\/a> <\/em>saw that <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=omega%2B3\">omega-3s<\/a> improved bone health\u2014which can help fight against osteoporosis, an issue that affects many women in their 40s and older.<\/p>\n<p>Omega-3 can be consumed through wild-caught fish, soy, walnuts, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=flaxseed\">flaxseed <\/a>and chia seeds, or you can take an\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az?acqsource=adlucent&amp;sourceType=ps&amp;source=go&amp;gclid=CKOx86yFuNYCFRaXfgod9SUD4Q\">omega-3 supplement<\/a>.<\/p>\n<h3><strong>Vitamin D<\/strong><\/h3>\n<p>D levels begin to take\u00a0a nose-dive as women reach their 40s. A daily\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/vitamin-d3-1000-iu-200-softgels\/vs-2478?acqsource=adlucent&amp;sourceType=ps&amp;source=go&amp;gclid=EAIaIQobChMI1JSO0Ia41gIVgYB-Ch0ebAQYEAAYASAAEgK7cfD_BwE\">supplement of Vitamin D<\/a>\u00a0is a great way to ensure women are getting enough of this key nutrient, which helps the body absorb <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-8dl?search1=Calcium\">calcium<\/a>, bolsters the immune system, and even helps protect against hearing loss.<\/p>\n<p>\u201cI like women to have at least 1000IU of vitamin D, and more if it&#8217;s during the winter or they have very little sun exposure,&#8221; says Alpert.<\/p>\n<h3><strong>Calcium<\/strong><\/h3>\n<p>Calcium becomes even more important as estrogen starts to decline, which decreases the body\u2019s ability to build bone. In their 40s, women also absorb less calcium from food, notes research in\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21702289\">the <em>Journal of Ayub Medical College<\/em><\/a>, which found that both pre- and post- menopausal women in their 40s were deficient in calcium.<\/p>\n<p>1,000 mg daily is the recommendation, so reach for dairy products, or you can take a\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-8dl\">calcium supplement<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think it&#8217;s just about Vitamin D? Think again. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\">Read More <span class=\"screen-reader-text\">A\u00a0Decade\u00a0By\u00a0Decade Guide To Women\u2019s Supplements\u00a0<\/span><\/a><\/p>\n","protected":false},"author":95,"featured_media":15630,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[681,351,94,139,156,309,353,352,261,780,779],"class_list":["post-15564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest","tag-b-complex","tag-calcium","tag-folate","tag-iron","tag-magnesium","tag-nutrients","tag-potassium","tag-vitamin-d","tag-womens-health","tag-womens-supplements","tag-womens-vitamins"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A\u00a0Decade\u00a0By\u00a0Decade Guide To Women\u2019s Supplements\u00a0 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Think it&#039;s just about Vitamin D? 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Think again. ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-01T16:07:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-10-05T13:04:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/11\/Untitled-design-12.png?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Maggie Ethridge\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maggie Ethridge\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\"},\"author\":{\"name\":\"Maggie Ethridge\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/0c5f764deae4f6ba89514581961cce28\"},\"headline\":\"A\u00a0Decade\u00a0By\u00a0Decade Guide To Women\u2019s Supplements\u00a0\",\"datePublished\":\"2017-11-01T16:07:41+00:00\",\"dateModified\":\"2020-10-05T13:04:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\"},\"wordCount\":1046,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/11\/Untitled-design-12.png?fit=740%2C307&ssl=1\",\"keywords\":[\"b complex\",\"calcium\",\"folate\",\"iron\",\"magnesium\",\"nutrients\",\"potassium\",\"vitamin d\",\"women's health\",\"women's supplements\",\"women's vitamins\"],\"articleSection\":[\"Editors Picks\",\"Health\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/\",\"name\":\"A\u00a0Decade\u00a0By\u00a0Decade Guide To Women\u2019s Supplements\u00a0 | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/decade-guide-women-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/11\/Untitled-design-12.png?fit=740%2C307&ssl=1\",\"datePublished\":\"2017-11-01T16:07:41+00:00\",\"dateModified\":\"2020-10-05T13:04:15+00:00\",\"description\":\"Think it's just about Vitamin D? 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