Low levels of certain minerals and even fats can cause long-term health problems, which is a good reason to take these nutrients in supplement form. One study found that taking a multivitamin and mineral formula helped counter the effects of stress, which has been linked to a number of health problems. The cost of supplements is small, especially in comparison with the alternative: an increased risk for disease. Here are four nutrients that every woman needs.
"Inadequate intake or subtle deficiencies in several vitamins are risk factors for chronic disease such as cardiovascular disease, cancer, and osteoporosis," finds a study in the Journal of the American Medical Association (JAMA). Based on 30 years of scientific research supporting supplementation, JAMA recently recommended that all adults take a daily multiple.
Carotenoids
Carotenoids, the substances that give fruits and vegetables their bright colors, offer a wealth of health benefits. Alpha carotene and beta carotene convert to vitamin A in the body on an as-needed basis. Other useful carotenoids are appearing more and more in vitamin supplements.
Lycopene, a potent free-radical scavenger, has been found to lower the incidence of cancers, including breast, cervical, colon, and endometrial tumors. Lutein, one of two carotenoids found in the lens of the eye, reduced the risk of macular degeneration as much as 43 percent in one study. This carotenoid also protects against cataracts.
Taken with antioxidant vitamins, carotenoids have recently proved promising against the risk of Alzheimer's disease and are recommended for preventing cancer and heart disease. Look for mixed carotenoids, along with beta carotene, in your daily multiple.
Essential Fatty Acids
Essential fatty acids (EFAs), which cannot be manufactured in the body, prevent arterial plaque deposits and inflammation, while promoting healthy brain function. Unfortunately, the widespread promotion of low-fat diets has led to deficiencies of some EFAs, primarily omega-3 fats. This imbalance may also have contributed to increased risk for depression, heart disease, diabetes, and even obesity, says researcher Andrew Stoll, MD, of Harvard Medical School.
Omega-3s are particularly important for women during pregnancy and lactation-these EFAs are critical to fetal and infant brain development. After delivery, omega 3s even help prevent postpartum depression-not surprising when you realize these fats also fight depression at other life stages. In addition to consuming more cold-water fish, flaxseed, and walnuts, consider EFA supplements. Dr. Stoll recommends flaxseed oil or fish oil capsules.
B Vitamins
B vitamins support normal brain function (helping to relieve anxiety and depression) as well as healthy eyes, hair, liver, nerves, and skin. Three specific B vitamins-folic acid, B6, and B12-work together to lower levels of homocysteine, an amino acid that oxidizes free radicals, leading to vascular disease. Cardiologist Stephen T. Sinatra, MD, considers homocysteine as dangerous as oxidized LDL (bad) cholesterol. B vitamins also help the liver process the female hormone estrogen more efficiently.
In particular, folic acid appears to help protect against breast, cervical, colorectal, endometrial, and ovarian cancer, as well as fetal neural-tube defects during pregnancy. Be sure you get 400 micrograms daily, especially if you're considering starting a family and as you grow older. Vitamin B6 helps relieve premenstrual syndrome. Vitamin B12 helps prevent anemia and can enhance sleep quality. Age, malabsorption, and a vegan diet can all lead to B12 deficiency.
Vitamin C
Vitamin C is a water-soluble antioxidant that recharges other antioxidants. The body's first line of defense against free radicals, C helps prevent heart disease and protects brain cells. Research finds that this vitamin also protects against female cancers and bladder, colorectal, lung, pancreas, and stomach tumors. This antioxidant even helps treat herpes (especially when combined with bioflavonoids-substances that promote the absorption of C), hepatitis, skin ulcers, and wounds. If you're sensitive to ascorbic acid (a common form of C), consider supplements containing Ester C.
selected sources Heart Sense for Women by Stephen T. Sinatra, MD, et al. ($21.95, Lifeline, 2000) } The Omega-3 Connection by Andrew Stoll, MD ($14, Fireside, 2002) } User's Guide to Women's Health Supplements by Laurel Vukovic, MSW ($5.95, Basic Health, 2002) } "Vitamins for Chronic Disease Prevention in Adults" by Kathleen M. Fairfield, MD, DrPH, and Robert H. Fletcher, MD, MSc, JAMA, 6/19/02
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