Think a green smoothie and a decent nights sleep is enough to get your through certain life-ages? Think again. With every decade, you should be rethinking your supplements. Here is what you need, when you need it.
“As females we all try and do the best by our bodies each day and it is difficult to get it right all of the time,” says nutritionist Kelly Richardson. “Ensuring we get sufficient sleep, exercise regularly, spend time in the sun and eat a fresh and varied diet is tough, and from time to time we might get it wrong. This is why it is important to include supplementation as part of our daily nutritional plan so we’re always ‘covered’.”
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But don’t be fooled by hope in a jar as not all supplements and minerals come from a pill alone. “All types of nutritional supplements play a part in contributing to our overall nutritional plan and the need for nutritional supplements in a pill, powders or liquid form will differ from person to person,” notes Richardson, referring to the massive growth towards favouring ‘Superfood’ powders. “Most powders and liquids will be high in antioxidants or minerals and be hugely beneficial to our bodies,” she adds.
In Your 20s and 30s
In our 20s and 30s you should ‘fuel’ our body with as many nutrients as possible in order to prevent health complaints as we age.
Omega 3 Fats:
Scientific studies have shown that diets high in consumption of Omega 3 oils in particular DHA such as Calamari Oil can help promote healthy:
• Heart and cardiovascular function
• Brain function
• Eyes and skin
• Pregnancy and breast-feeding
• General health & wellbeing
Vitamin B
“A vitamin B complex is often indicated for young adults, for energy production, fatigue, nervous system support, sustaining brain activity (to assist focus with work or study) and for red blood cell production,” notes Bioglan Naturopath Kelly Roach. They are water-soluble vitamins and can be easily depleted at times of stress. “Folic acid, or folate, is particularly important in preconception and during pregnancy, as it is shown to reduce chances of prenatal birth defects, such as spina bifida,” she adds.
Iron
Iron is another key consideration for menstruating women, who may not be replenishing their stores with iron rich foods, such as Spirulina, beetroot, red meat, liver, nuts, spinach, legumes and cacao. Iron deficiency can cause anaemia, resulting in fatigue and lethargy, impaired brain functioning and a decreased resistance to infection.
Vitamin C
A powerful antioxidant! We lather it on the skin due to its ability to create collagen and heal wounds, but popping one on your list of supplements can’t hurt either, as it is vital for iron absorption, assists with brain and nerve function and it boosts the immune system.
Vitamin D
Vitamin D deficiency has a high prevalence in Australia. “Vitamin D supplements are incredibly important to females in their 20’s and 30’s as vitamin D plays a large role in fertility and is crucial during pregnancy as it helps promote growth of the skeletal bones, particularly during the third trimester,” says Richardson. Pregnancy and fertility aside, vitamin D also plays a key role in supporting our immune systems and plays an important part in bone metabolism.
Evening Primrose Oil
EPO is valuable for relieving symptoms of Pre-Menstrual Tension (PMT), such as tender breasts, abdominal bloating and mild irritability and it may also offer relief for arthritic pain, eczema, dry skin and general health.
In your 40s:
If you are already taking a nutrient regime, don’t waver from it. However, as you head into your 40’s, you may need to listen to your body signs and heed the warnings.
Calamari Oil
Calamari Oil contains more omega-3 than fish oil and krill oil combined, and is ecologically sustainable. It is specifically high in omega-3 DHA, which is particularly important for our brain function, memory and concentration as we age. DHA also supports eye health and supports our heart, nervous system and general health and wellbeing and “accounts for up to 40% of the polyunsaturated fatty acids in the brain and 60% in the retina of the eye, making it an important part of our brain and eye health,” explains Roach.
CoQ10
Coenzyme Q10 (CoQ10) is an enzyme made within the body found in dietary sources such as beef, pork and chicken and is also found as a supplement. It helps direct energy to where it is needed within our cells by helping to create a molecule called adenosine triphosphate (ATP). “After the first 20 years the levels of CoQ10 made within the body starts to decrease so supplementing for women in their 40’s can be a very good idea to help support their daily diets,” says Richardson. “It is of particular importance for females to supplement if they are taking statins, (medication to lower cholesterol) as statins block the body’s ability to make CoQ10.”
Gingko Biloba
Compromised oxygen supply to the brain can contribute to poor memory and concentration. The Ginkgo Biloba herb contains key alkaloids that can assist to increase blood flow and improve circulation to the brain and nervous system for enhanced memory, concentration and alertness. It can also improve blood circulation to the head, hands and feet, which may provide relief to those suffering from poor circulation as they age.
