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A Mini-Guide to Vitamins and Supplements for Women

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A Mini-Guide to Vitamins and Supplements for Women

Every body is different, and every person will have a different set of nutritional needs.

When it comes to women’s health, we have to pay particular attention to certain vitamins and nutrients, as we tend to lose a significant amount of them when we menstruate: the average woman who gets her period at age 12 or 13 and goes through menopause in her early 50 has 40 years’ worth of mineral loss to make up for. Fun, huh?

The vitamins and minerals listed below are a few that women need to ingest on a regular basis, whether through supplement form, or through a very well-balanced diet. Granted, all nutrients are important for optimal health, but these are the ones that we really need to be diligent about.

Iron

Since the average woman menstruates for at least 30 years, there are going to be a lot of minerals lost with every menstrual period. One of the primary nutrients that leaves the body when blood is lost is iron; something that’s vitally needed for overall well being. Anemia caused by iron deficiency can have some significant effects on one’s health if left unchecked, so it’s seriously important to ensure that enough iron is being absorbed on a daily basis.

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Foods rich in iron include mollusks (clams, oysters, and mussels in particular), kale, pumpkin seeds,

*Note: Iron supplements can wreak havoc on some people’s digestive systems, so it’s good to check with one’s health provider to determine which would be the best option. Remember that folic acid and vitamin C aid in iron absorption, while caffeine prevents proper absorption, so you can take your iron pills with orange or grapefruit juice, but not coffee or tea.

Calcium

Our bones are made of calcium, and women’s bones in particular tend to deteriorate over time, leading to osteoporosis and injuries like broken hips, femurs, knees, and arms. Women who have given birth to several children are particularly at risk for calcium deficiency, as the developing fetus draws nutrients from its mother’s body to form its own, and if an insufficient amount of calcium is absorbed via the mother’s diet, it will be drawn from mama’s bones and organs instead.

Calcium is found in all dairy products, but if you’re lactose intolerant or vegan, you’ll have to go for fortified soy or almond milk instead. Dark leafy greens like kale, chard, and spinach also have calcium in them, as do chick peas, white beans, tahini (sesame seed paste) and almond butter.

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Vitamin A

This goes along with iron when it comes to regulating red blood cell production, and it’s actually the nutrient that allows iron to be incorporated into hemoglobin; the oxygen-carrying component of red blood cells. This vitamin is also important for maintaining eye health, and for keeping your immune system strong. The retinol form of vitamin A is responsible for maintaining the function of cells that make up the linings of your respiratory, urinary, and digestive tracts, so when you don’t get enough of it, you’re at greater risk for issues like ulcers, urinary tract infections, and lung complaints.

Some dietary sources of vitamin A include all orange vegetables (carrots, sweet potato, squash), as well as spinach, kale, eggs, and cod liver oil.

Vitamin D

Vital for bone health, this helps you absorb calcium, and also helps to defend your body against immune disorders and possibly even certain cancers. Vitamin D assists in weight management, and may even reduce the risk of developing Multiple Sclerosis. People who get a significant amount of exposure to natural sunlight tend to have good levels of this nutrient, but if you live in a place that’s often cool, foggy, smoggy, or overcast, you may be lacking in it. Symptoms of vitamin D deficiency can include depression and worsening of symptoms like rheumatoid arthritis and asthma.

There aren’t many natural food sources for D, but salmon, tuna, mackerel, and fortified cereals have decent levels therein.

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Vitamins B6 and B12

These are 2 of the 3 major B vitamins (the third being folate, which follows next), and it’s in our best interest not to let these get too depleted. In addition to assisting with the production of hemoglobin, B6 helps to regulate white blood cell production, and assists in maintaining your glucose levels. When it gets depleted, you can end up depressed, anxious, lethargic, and prone to gastro distress. B12 helps you process fats and carbohydrates, and is also responsible for producing DNA, and for governing your nervous system as well. A deficiency of this nutrient can lead to all kinds of neurological impairments, including nerve damage and dementia.

You’ll find B6 in avocados, spinach, potatoes, and bananas, as well as beef, poultry, and fish. B12 is found in trout, haddock, tuna, and clams, as well as cheese, milk, eggs, and enriched cereals.

Folate (Folic Acid)

As mentioned earlier, this lovely nutrient helps the body to absorb iron properly, but it actually serves other purposes as well: this member of the B vitamin family may be vital in maintaining heart health, and it’s also needed to ensure that one does not develop anemia.

Folate is also incredibly important for pregnant women, or those who are planning to have children—a lack of it can result in birth defects such as spina bifida, or any number of issues relating to lack of brain cell development.

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Dietary sources of folate include dark-leaved greens, citrus fruits, and beans. Many whole grains also have folic acid within them, but the best source of it is actually fortified cereals, breads, and flours.

A daily multivitamin can keep your vitamin levels where they should be, provided that you remember to take it every day! If you have a history of anemia or B12 deficiency (which is common in women who suffer from heavy menstrual bleeding, or have Celiac or Crohn’s diseases), or if you have a family history of osteoporosis, it’s also good to ensure that you eat plenty of the foods that are rich in the nutrients your body may be craving.

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Catherine Winter

Catherine is a wordsmith covering lifestyle tips on Lifehack.

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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