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"Even if you junk up your diet now and then, chances are you get most of
the nutrients you need. But to really stay on top of your game—and out
of the doc's office—there are supplements for women that can give you an edge. We dug in to the newest research and consulted with nutritionist and WH advisor Keri Glassman, M.S., R.D., to come up with this list.
Grape Seed Extract
What it does Prevents wrinkles and skin cancer
How much you need 150-300 mg daily
Grape seed extract is rich in proanthocyanidins, a class of antioxidants
50 times as potent as vitamin E. Preliminary animal research at the
University of Alabama at Birmingham has shown that it may reverse
wrinkles, skin cancer, and other damage from UV rays. In pill form, it
also helps maintain collagen and elastin, two building blocks of smooth
skin.
Vitamin D
What it does Protects against cancer
How much you need 1,000 IU daily
In a review of 63 studies, getting more vitamin D was associated with a
lower risk of colon, breast, and ovarian cancers. It's hard to get
enough through food alone, so taking it in pill form is your bt bet.es
Coenzyme Q-10
What it does prevents migraines
How much you need 100-300 mg daily
One possible cause of these killer headaches—which women are three times
as likely to suffer from than men—is a lack of coenzyme Q-10, a
compound made by the body. A study in the journal Headache found
that when patients with lower CoQ-10 levels started taking a CoQ-10
supplement, their headaches were less frequent and less severe.
Cinnamon
What it does Boosts energy
How much you need 1-4 g daily
This spice may help regulate blood sugar levels, which can keep your
energy up through the day, according to a new study from the University
of Birmingham in England. And no, you don't have to carry a cinnamon
shaker in your purse—take two 500-milligram cinnamon capsules around
midday to help steady your levels before the afternoon slump.
Calcium
What it does Quells PMS symptoms
How much you need 1,000 mg of calcium citrate daily for the two weeks before your period
According to a study in the Archives of Internal Medicine, women who get
1,000 milligrams or more have a 40 percent lower risk of having PMS
symptoms."
What supplements do you take?
1 comment:
Shakeology! :D I also add in some CoQ10 and extra vitamin D since I'm usually low. I also do vitamin C daily to keep me from getting sick - does the trick most of the time! :D
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