Nowadays, foods should satisfy most of our daily needs for necessary ingredients to preserve health and slow down aging.
However, with years, but also because of the consumption of low-nutrition foods, it becomes an increasingly difficult task.
That’s why many come for vitamin supplements that will preserve health.
Supplements of vitamins and minerals in the form of capsules, effervescent tablets, and powders are a good way to strengthen the body with valuable nutrients that we do not get in other ways through food.
In addition, women in their thirties are focusing to preserve health, prevent aging, maintain good health during pregnancy, as well as increasing energy.
Certain vitamins and minerals help us achieve these goals, so it’s good to boost their intake into the body.
Every person needs to preserve health
-1. Vitamin E and vitamin C
There are some vitamins that preserve health and also slow down the aging process.
At the same time, they protect the body from free radicals that contribute to the development of many diseases of the modern age.
That is why every day we should put at least 15 milligrams of vitamin E.
It strengthens immunity but also has an anti-age effect.
It is also useful to take at least 75 milligrams of vitamin C.
Vitamin C helps absorb vitamin E but also reduces the risk of heart disease.
-2. Vitamin B9
Women planning pregnancy should increase the intake of folic acid or vitamin B9 in the body.
Also, all women after age 19 should take at least 400 micrograms of folic acid daily.
In addition, pregnant women need to take at least 600 micrograms of this vitamin.
-3. Vitamin D and calcium
Ladies in their thirties should start thinking about the prevention of diseases and preserve health.
Vitamin D and calcium help in preventing diseases such as osteoporosis that weakens the bones.
It is therefore important that they begin to take the appropriate amounts of calcium.
Experts recommend women under the age of 50 to enter 1,000 milligrams of calcium every day.
At the same time, pregnant women and breastfeeding should take 1200 to 1500 milligrams of this important mineral.
Calcium supplements are very common in combination with vitamin D that enhances its absorption.
Iron is a very important mineral for women’s health.
This mineral is needed especially for ladies after the age of 30 who have abundant menstruation or are pregnant.
Lack of iron in the body causes fatigue and also increases the chance of getting infections.
In addition, iron also prevents the body from maintaining normal body temperature.
Women need to take a minimum of 18 milligrams of iron a day,
Also, women who are pregnant need about 27 milligrams of this mineral.
It should be noted that vitamin A and vitamin C facilitate the absorption of iron in the body.
It is good to combine those vitamins with this important mineral.
Do you have uncontrolled muscle contractions?
Are you often tired?
Maybe your body is missing magnesium.
This important mineral regulates muscle contraction and also regulates proper heart rate.
In addition, it helps the function of the thyroid gland.
Each day you need to take 350 milligrams of magnesium.
At the same time, the pregnant woman needs 100 milligrams of magnesium or more.
In the market, you can often find magnesium supplements that are also combined with calcium and zinc.
In that way, you can preserve health, maintain healthy bone tissue, and reproductive system.
How to take supplements:
Multivitamin supplements usually contain vitamin A, vitamin B, vitamin C, vitamin D and also vitamin E.
The best way to take those vitamins is in the morning after breakfast.
It is advisable to consume the iron one to two hours after meals and also take some fruit juice.
Calcium and magnesium are best to consume with dinner.
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