The Best Over-the-Counter Vitamins for Women

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Healthy woman.
Healthy woman. (Image: Jordan Siemens/Lifesize/Getty Images)

As a woman ages, there are essential nutrients needed to protect her health, give her energy and balance the endocrine and reproductive hormone systems. Women over the age of 35 need to supplement daily with calcium and magnesium because they are depleted so rapidly by our environment, and they are imperative to protect from osteoporosis.

Calcium

Calcium not only protects your teeth and bones, it helps keep weight off too! When the body gets a sufficient supply of calcium, it signals the brain to store less fat and then proceeds to break it down. Calcium protects the heart, guards against high blood pressure, combats PMS, and protects from colon cancer. Calcium is most easily absorbed by the body in liquid form. Vitamin D helps the absorption of calcium by the body. Many calcium liquid supplements come with companion nutrients for best absorption. The recommended RDA of calcium for women is 1000-1200 mg daily.

Magnesium

Although it is often overlooked, magnesium is an essential nutrient that many women don't get enough of. The RDA for women is 320 mg a day. It can be found organically in nuts, green leafy vegetables and whole grains, but it is best to supplement daily. Magnesium is key in calming the central nervous system, regulating the heartbeat and soothing muscles and cramps. It is essential for a symptom free menstrual cycle and is shown to lower cholesterol by 20 percent. Magnesium is also a companion nutrient for calcium absorption and both work hand in hand to keep bones and teeth strong and healthy.

Omega 3 Fatty Acids

Omega 3 fatty acids are a must for a healthy body, although it is one essential nutrient the body does not produce. The body depends on a diet rich in nuts, healthy oils and fish to get an adequate supply of omega 3 acids. Omega 3s are essential for brain development and protects against ADD/ADHD and depression. Omega 3s reduce inflammation therefore protecting against many autoimmune diseases. It also lowers cholesterol, reduces heart disease and helps lower blood pressure. Because there is no recommended RDA with Omega 3s it is best to consult a doctor or nutritionist.

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