VITAMIN FOR WOMEN

Sometimes, you must be confused what kind of vitamin is suitable for you. This is a guideline of important vitamin for women based as age. 

In The Age of 20s

For optimum health today and tomorrow, Professor David L Katz, MD from Yale University School of Medicine suggests:  

1. Vitamin and Calcium for Stronger Bone

Your bone still grows for the last 10 % in this age. So, it is important to get bone mass. Vitamin D helps our body to absorb calcium and stronger bone means reducing the risk of osteoporoses in the future. You are better to get at least 1.000 IU vitamin D and 600 mg calcium every day.  

2. Fish Oil to Increase Spirit

Because of hormone changing, you have higher risk to have unstable feeling and mood. You may prevent depression with fish oil containing fatty acid omega-3 used by our brain to increase chemical substance as serotonin. You may have 1 – 2 gram of fish oil every day.

In the Age of 30s

In order to keep healthy, a nutritionist Shawn Talbott, PhD suggests:  

1. Magnesium for Extra Energy 

If you are easy to get tired, probably you are categorized as one of women in 30s who get less magnesium. Based on recent study, supplying more magnesium in your vitamin, you may increase your energy up to 30 %. You may have 27 mg magnesium every day.

In the Age of 40s

In this busy day, it is suggested to have these following vitamins:  

1. Vitamin C to Fight Success

Most women in the age of 40s get more stress releasing higher cortical amount in our body. It may stimulate hearth disease, cancer, high body weight increasing. You can prohibit cortical with vitamin C. some experts in Germany find that participants getting vitamin C before having stress activity may have lower cortical amount than others. You just need to supply 1000 mg of vitamin C every day.  

2. Chromium to Prevent Body Weight Increasing

In this age, your body metabolism is 5 % slower per period. That is why body weight increases while getting older. Some researchers state that chromium keeping stable glucose and reducing appetite for snack will make you eat less food. You can consume 25 mg chromium every day.

In the Age of 50s

In order to protect your breast, some experts suggest having this following vitamin.  

1. Green Tea to Prevent Breast Cancer

Based on report from American Breast Cancer Foundation, almost 78 % women get breast cancer in the age of 50. But, research shows that anti-oxidant EGCG containing in the extract of green tea may reduce 12 % breast cancer. You have to have 500 mg every day.  

2.  Arginine to Decrease Hot Flash  

The main cause of hot flash is the problem of brain part which controls body temperature. It makes blood vessel gets wider and crate hot flash. You may solve this problem with arginine because nitrogen containing in this amino acid may shrink blood vessel. You need to have 1 – 3 gram per day.

In the Age of 60s

In order to keep healthy hearth condition, it is suggested having these following vitamins:  

1. Niacin to Reduce Cholesterol

Some studies show that this super vitamin increases good cholesterol amount HDL between 15 % - 30 %, reduces bad cholesterol LDL between 10% - 20 %, reduce the damage of triglyceride fat between 20% - 50%. You can have 14 mg – 35 mg every day.  

2. Magnesium To Reduce Blood Pressure

A study shows that most people having hearth disease have low magnesium amount. Some researchers find that magnesium helps to control blood circulation.