Top Essential Solgar Supplements for Women

Supplements for Woman
• Vitamin D and Calcium
• Omega-3s
• Folic Acid
• Vitamin B12
• Iron
• Solgar Multi-Supplements

A woman’s body is a complex, finely tuned machine. Each day, it accomplishes many miraculous tasks and for the most part, is fairly self-sufficient. The regulation of hormones, maintenance of bone density, reproductive and urinary tract health and immune function are just some of the areas of health that concern all women. An increasing number of women are taking proactive measures in an attempt to support daily wellbeing, healthy ageing and optimal nutrient intake. Part of this self-care may involve choosing the correct nutritional supplements.

Most women know the general rules for healthy living: eat a well-balance diet, exercise (don’t forget about that all-important weight-bearing exercise), plenty of great quality sleep and adequate hydration, etc. But when you go a step further and look at health on a micronutrient level, it can be overwhelming. Which vitamins and minerals are the most important for women? And can you get them all from your diet, or should you be taking a food supplements as well?

It stands to reason that women have different nutritional requirements from men. The menstrual cycle involves many hormonal changes and the monthly loss of blood results in extra requirements for the blood-building nutrients in younger women. Pregnancy doesn’t require ‘eating for two’ but nutritional needs do increase, especially for iron, calcium, protein and folate. With age, a women’s nutritional needs change again and nutrients that support bone and heart health increase.

Let’s explore women’s health and learn more about the key nutrients every woman needs in her life.

Calcium and Vitamin D

These two nutrients work together to support healthy bones.¹

Calcium is found in dairy products, fish with edible bones and leafy green vegetables like broccoli and kale. It is a building block of bone and supports healthy bones and teeth.^2,3 In teenage girls more calcium is needed because bone growth is rapid and in older women the ability to absorb calcium declines putting older women at risk of developing osteoporosis. For this reason older women need more calcium too.

Vitamin D is made in response to sunlight on skin but can also be obtained through eating foods like egg yolks and oily fish. However, vitamin D content in these foods may not be sufficient to meet the body’s requirements and supplementation may be recommended by a healthcare practitioner. Vitamin D helps calcium absorption and therefore supports healthy bones.¹ Vitamin D has other health benefits too and supports cell division and immune health.⁴

Omega-3s are the polyunsaturated  fatty acids that nourish many parts of the body and support brain, eye and heart health.⁵ Omega-3 fatty acids are called essential fatty acids because the body is not able to make omega-3 fatty acids and so they must be obtained from the foods we eat. Omega-3 fatty acids are particularly important for eye and brain development in a developing foetus.⁶ In older postmenopausal women Omega-3s are particularly important for heart health.⁷

Found in dark leafy green vegetables and nuts, folic acid or folate is particularly important during childbearing years to prevent neural tube defects in a developing foetus.⁸ The general recommendation is for women to start taking folic acid three months before trying to conceive. Folic acid is also important for formation of red blood cells, psychological wellbeing and immune function.⁹

This B vitamin plays a role in immune health, energy metabolism and nervous system function.¹⁰ If you're pregnant, over 50 years of age, or choose to follow a vegetarian or vegan diet, you are at a higher risk to fall short in this nutrient.¹¹

Everyone needs iron and teenage girls, female athletes, pregnant and breastfeeding women, vegetarians and vegans are all at risk of not obtaining sufficient amounts of iron from their diets. Iron helps make haemoglobin, the crimson pigment in red blood cells, that helps carry oxygen around the body.¹² Iron also helps cognition and supports energy-yielding metabolism and active women and female athletes may need more iron to support oxygen transport to muscles. ¹³

Solgar has formulated the most innovative supplements suitable for women at various stages of their lives including:

*Food supplements do not replace a healthy, balanced diet and exercise.

References:

1. EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2014. Scientific Opinion on the substantiation of a health claim related to vitamin D and contribution to normal bone and tooth development pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal 2014;12(2):3579, 12 pp. doi:10.2903/j.efsa.2014.3579
2. Ross AC, Taylor CL, Yaktine AL, Valle HB Del. Committee to Review Dietary Reference Intakes for Calcium and Vitamin D.; 2011. doi:10.17226/13050
3. Turck D, Bresson J-L, Burlingame B, et al. Calcium and contribution to the normal development of bones: evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA J. 2016;14(10):e04587. doi:10.2903/j.efsa.2016.4587
4. EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2015. Scientific Opinion on the  substantiation  of  a  health  claim  related  to  vitamin  D  and  contribution  to  the  normal  function  of  the  immune  system pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal 2015;13(5):4096, 7 pp. doi:10.2903/j.efsa.2015.4096
5. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), docosapentaenoic acid (DPA) and maintenance of normal cardiac function (ID 504, 506, 516, 527, 538, 703, 1128, 1317, 1324, 1325), maintenance of normal blood glucose concentrations (ID 566), maintenance of normal blood pressure (ID 506, 516, 703, 1317, 1324), maintenance of normal blood HDL-cholesterol concentrations (ID 506), maintenance of normal (fasting) blood concentrations of triglycerides (ID 506, 527, 538, 1317, 1324, 1325), maintenance of normal blood LDL-cholesterol concentrations (ID 527, 538, 1317, 1325, 4689), protection of the skin from photo-oxidative (UV-induced) damage (ID 530), improved absorption of EPA and DHA (ID 522, 523), contribution to the normal function of the immune system by decreasing the levels of eicosanoids, arachidonic acid-derived mediators and pro-inflammatory cytokines (ID 520, 2914), and “immunomodulating agent” (4690) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1796. [32 pp.]. doi:10.2903/j.efsa.2010.1796
6. Bresson J-L, Flynn A, Heinonen M, et al. SCIENTIFIC OPINION DHA and support of the visual development of the unborn child and breastfed infant Scientific substantiation of a health claim related to DHA and support of the visual development of the unborn child and breastfed infant pursuant to Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies. EFSA J. 2009;1006:1-12. doi:10.2903/j.efsa.2009.1006
7. Alexander DD, Miller PE, Van Elswyk ME, Kuratko CN, Bylsma LC. A Meta-Analysis of Randomized Controlled Trials and Prospective Cohort Studies of Eicosapentaenoic and Docosahexaenoic Long-Chain Omega-3 Fatty Acids and Coronary Heart Disease Risk. Mayo Clin Proc. 2017;92(1):15-29. doi:10.1016/j.mayocp.2016.10.018
8. Mousa A, Naqash A, Lim S. Macronutrient and micronutrient intake during pregnancy: An overview of recent evidence. Nutrients. 2019;11(2). doi:10.3390/nu11020443
9. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to folate and blood formation (ID 79), homocysteine metabolism (ID 80), energyyielding metabolism (ID 90), function of the immune system (ID 91), function of blood vessels (ID 94, 175, 192), cell division (ID 193), and maternal tissue growth during pregnancy (ID 2882) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9):1213. [22 pp.]. doi:10.2903/j.efsa.2009.1213.
10. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific opinion on the substantiation of health claims related to vitamin B12 and red blood cell formation (ID 92, 101), cell division (ID 93), energy-yielding metabolism (ID 99, 190) and function of the immune system (ID 107) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9): 1223. [16 pp.]. doi:10.2903/j.efsa.2009.1223.
11. Hunt A, Harrington D, Robinson S. Vitamin B12 deficiency. BMJ. 2014;349. doi:10.1136/BMJ.G5226
12. EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2014. Scientific Opinion on the  substantiation  of  a  health  claim  related  to  iron  and  contribution  to  normal  formation  of  haemoglobin  and  red  blood cells    pursuant    to    Article    14    of    Regulation    (EC)    No    1924/2006.    EFSA    Journal    2014;12(1):3515, 10 pp. doi:10.2903/j.efsa.2014.3515
13. Pedlar CR, Brugnara C, Bruinvels G, Burden R. Iron balance and iron supplementation for the female athlete: A practical approach. Eur J Sport Sci. 2018;18(2):295-305. doi:10.1080/17461391.2017.1416178
14. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific opinion on the substantiation of health claims related to vitamin B12 and red blood cell formation (ID 92, 101), cell division (ID 93), energy-yielding metabolism (ID 99, 190) and function of the immune system (ID 107) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9): 1223. [16 pp.]. doi:10.2903/j.efsa.2009.1223.
15. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to iodine and contribution to normal cognitive and neurological function (ID 273), contribution to normal energy-yielding metabolism (ID 402), and contribution to normal thyroid function and production of thyroid hormones (ID 1237) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1800. [15 pp.]. doi:10.2903/j.efsa.2010.1800.
16. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to zinc and function of the immune system (ID 291, 1757), DNA synthesis and cell division (ID 292, 1759), protection of DNA, proteins and lipids from oxidative damage (ID 294, 1758), maintenance of bone (ID 295, 1756), cognitive function (ID 296), fertility and reproduction (ID 297, 300), reproductive development (ID 298), muscle function (ID 299), metabolism of fatty acids (ID 302), maintenance of joints (ID 305), function of the heart and blood vessels (ID 306), prostate function (ID 307), thyroid function (ID 308), acid-base metabolism (ID 360), vitamin A metabolism (ID 361) and maintenance of vision (ID 361) pursuant to Article 13 of Regulation (EC) No 1924/2006 on request from European Commission. EFSA Journal 2009; 7(9):1229. [34 pp.]. doi:10.2903/j.efsa.2009.1229
17. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to vitamin B6 and contribution to normal homocysteine metabolism (ID 73, 76, 199), maintenance of normal bone (ID 74), maintenance of normal teeth (ID 74), maintenance of normal hair (ID 74), maintenance of normal skin (ID 74), maintenance of normal nails (ID 74), contribution to normal energy-yielding metabolism (ID 75, 214), contribution to normal psychological functions (ID 77), reduction of tiredness and fatigue (ID 78), and contribution to normal cysteine synthesis (ID 4283) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1759. [24 pp.]. doi:10.2903/j.efsa.2010.1759.
18. Kaszkin-Bettag M, Beck S, Richardson AD, Heger PW, Beer A-M. Efficacy of the special extract ERr 731 from rhapontic rhubarb for menopausal complaints: a 6-month open observational study. undefined. Published online 2008.
19. Schwartz SR, Hammon KA, Gafner A, et al. Novel Hydrolyzed Chicken Sternal Cartilage Extract Improves Facial Epidermis and Connective Tissue in Healthy Adult Females: A Randomized, Double-Blind, Placebo-Controlled Trial. Altern Ther Health Med. Published online June 13, 2019. Accessed August 5, 2019. http://www.ncbi.nlm.nih.gov/pubmed/31221944
20. EFSA Panel  on  Dietetic  Products,  Nutrition  and  Allergies  (NDA);  Scientific  Opinion  on  the substantiation  of  health  claims  related  to  vitamin  C  and  protection  of  DNA,  proteins  and  lipids  from  oxidative  damage  (ID 129,  138,  143,  148),  antioxidant  function  of  lutein  (ID  146),  maintenance  of  vision  (ID  141,  142),  collagen  formation  (ID 130, 131, 136, 137, 149), function of the nervous system (ID 133), function of the immune system (ID 134), function of the immune  system  during  and  after  extreme  physical  exercise  (ID  144),  non-haem  iron  absorption  (ID  132,  147),  energy-yielding metabolism (ID 135), and relief in case of irritation in the upper respiratory tract (ID 1714, 1715) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9):1226. [28 pp.]. doi:10.2903/j.efsa.2009.1226
21. Turck D, Bresson J, Burlingame B, et al. Vitamin C and protection of DNA, proteins and lipids from oxidative damage: evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA J. 2017;15(1). doi:10.2903/J.EFSA.2017.4685
22. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to zinc and function of the immune system (ID 291, 1757), DNA synthesis and cell division (ID 292, 1759), protection of DNA, proteins and lipids from oxidative damage (ID 294, 1758), maintenance of bone (ID 295, 1756), cognitive function (ID 296), fertility and reproduction (ID 297, 300), reproductive development (ID 298), muscle function (ID 299), metabolism of fatty acids (ID 302), maintenance of joints (ID 305), function of the heart and blood vessels (ID 306), prostate function (ID 307), thyroid function (ID 308), acid-base metabolism (ID 360), vitamin A metabolism (ID 361) and maintenance of vision (ID 361) pursuant to Article 13 of Regulation (EC) No 1924/2006 on request from European Commission. EFSA Journal 2009; 7(9):1229. [34 pp.]. doi:10.2903/j.efsa.2009.1229
23. Reddy MB, Armah SM, Stewart JW, O’Brien KO. Iron Absorption from Iron-enriched Aspergillus oryzae is Similar to Ferrous Sulfate in Healthy Female Subjects. Curr Dev Nutr. Published online January 29, 2018. doi:10.1093/cdn/nzy004
24. Bries A, Wang C, Wels B, et al. Assessment of Gastrointestinal Symptoms and Non-transferrin Bound Iron After Oral Ferrous Sulfate and Iron-enriched Aspergillus Oryzae Supplementation in Women (P24-039-19). Curr Dev Nutr. 2019;3(Supplement_1). doi:10.1093/cdn/nzz044.p24-039-19