Women's health: Energy, Weight loss, and Multivitamins
Eat fewer calories and lose weight. It’s the best-known theory in weight loss.
But have you ever wondered about the importance of energy requirements in weight loss? Eating fewer calories also means having less energy!
A calorie is a unit of energy that the body uses to function. When you do not eat enough calories, you are going to feel tired more easily. Your body needs energy to carry out the normal functions of every organ in the body and other important functions like breathing, respiration, digestion, absorption, assimilation, etc. Unfortunately, most people link calories to only weight loss, and in the bargain, they tend to eat less and become more susceptible to numerous multivitamin deficiencies that lead to bodily dysfunction.
The amount of energy (calories) required by the body to function over a period of 24 hours is called the resting metabolic rate. Normally, people require 1000 calories for body function and an additional 600 to 1500 calories for physical activity, depending on their lifestyle—sedentary, moderate, or active.
Therefore, while losing weight, understanding the exact requirements of calories based on an individual's lifestyle is important to help the body function normally without compromising the health of organs like the heart, brain, kidneys, liver, etc.
Preserving women’s health during weight loss with the correct energy balance and the correct source of energy (protein, carbohydrates, fat, multivitamins and minerals) is crucial.
Weight loss should be focused on fat loss, and one should be careful not to lose bone density or muscle mass. Although there are many dietary ways to lose weight, there are certain supplements made from natural sources that can help to achieve fat loss in particular. One of them is called Garcinia Cambogia. Garcinia cambogia is a pumpkin-shaped fruit that has been found to be effective in preventing the storage of fat in the body and suppressing appetite. Garcinia cambogia has a high amount of HCA (hydroxy citric acid), which has weight-loss properties. Garcinia cambogia in its natural supplement form can act as a free fat blocker.
Another supplement that can support weight loss is raspberry ketone.
It is a natural phenolic compound present in raspberries that helps to create the distinct aroma of red raspberries. Raspberry ketone encourages both the expression and production of adiponectin. Adiponectin is a protein hormone that regulates several metabolic processes, such as glucose regulation, and has a role in fatty acid catabolism, which is linked to fat loss. Raspberry ketones are found in very small quantities in raspberries, and it is difficult to get the right amount of ketones for weight loss. Eating raspberries alone in huge quantities to acquire raspberry ketones is not a preferred option, and it needs to be consumed in supplement form to achieve the right dosage for desired weight loss.
Being a healthy woman isn’t always about getting on the scale or measuring your waistline. It’s also important to have good energy levels to carry out day-to-day activities while maintaining internal health by being nutritionally adequate.
This can be achieved by eating a nutritionally rich diet along with multivitamin supplements. An individual supplement can also be opted for when targeting a particular vitamin deficiency.
What are the essential vitamins for women?
It's hard to define the best vitamins for women’s health as every vitamin and mineral has a significant role in the normal functioning of the body. The regular intake, or daily intake, of a multivitamin tablet, can help keep most of the deficiencies at bay. However, it is important to have an additional targeted vitamin supplement for a specific deficiency.
Are there different requirements for vitamins in different age groups in women?
The multivitamin requirements may differ for women according to the age factor. This can be elaborated as follows:
The best multivitamin tablet for women over 20 and 30 is the one with good folic acid, vitamin D, iron, biotin, and zinc content. These vitamins are essential for good hair, skin, healthy bones, the maintenance of the menstrual cycle, and fertility.
The best multivitamin for women over 40 is one with a good iron, B12, vitamin D, and calcium. These vitamins need to be supplemented during the premenopause and menopause phases, as most women suffer from iron and vitamin B12 deficiency. Women in their 40s are more susceptible to osteoporosis and arthritis conditions due to the depletion of calcium and vitamin D levels during menopause, and therefore calcium and vitamin D supplementation through diet and supplementation is important.
The best multivitamin for women over 50 is a multivitamin tablet with good contents of B6, B12, calcium, and vitamin D. There is an increased need for calcium supplements, which can be taken separately. The focus of vitamin supplementation for women over 50 is maintaining bone health, and immunity, and preventing rapid oxidative stress that normally leads to cancer, heart disease, and diabetes.
Iron plays an overall important role in women’s health throughout their lives. Regular follow-up for iron levels can help prevent iron deficiency anemia. The following are the benefits of iron:
- reduces tiredness and fatigue.
- supports good energy levels.
- contributes to the normal formation of red blood cells and hemoglobin function, which carries oxygen around the body.
- maintains a healthy menstrual cycle.
- leads to a healthy pregnancy
- Improves both mental and physical performance.
Which vitamins can help improve cognitive function in women?
It is also essential to focus on maintaining women’s cognitive health and mental performance. The B-complex vitamins like thiamine, niacin, riboflavin, pyridoxine, folic acid, pantothenic acid, biotin, cyanocobalamin (B12), and vitamin D3 contribute to the normal functioning of the nervous system. It helps prevent nerve degeneration. B-complex vitamins help boost energy and alertness and promote psychological well-being. Research studies have revealed that the B-complex vitamins can reduce the symptoms of anxiety and depression over time.
B-complex vitamins can also be taken in certain combinations with other supplements. The combination with Gingko Biloba, a plant rich in antioxidant properties that prevent oxidative stress, can be preferred in the form of a supplement capsule to achieve maximum benefits for overall cognitive health and mental well-being.
What are the best hair vitamins for women?
Research studies have shown that deficiencies in riboflavin, biotin, folate, and vitamin B12 have been associated with hair loss.
Biotin is considered the most important vitamin for hair growth. Biotin has an important role to play in the production of keratin in hair and in promoting the growth of hair follicles. Keratin is the type of protein that builds hair, nails, and skin.
A diet rich in biotin or a multivitamin tablet rich in biotin, riboflavin, B12, and folate can help promote the growth of thick and lustrous hair.
How do you prevent urinary tract infections that are commonly observed in women?
Another common condition observed in women across all age groups is urinary tract infections. Cranberry plays an important role in the management of urinary tract infections (UTIs).
It contains compounds known as proanthocyanidins, which have natural antibacterial properties that help prevent the bacteria Escherichia coli from attaching to the inner surface of the bladder and urinary tract, which causes an infection. Therefore, women who are prone to urinary tract infections should eat cranberries to prevent the infection. Cranberry supplements can also be preferred to prevent urinary tract infections.
What can be the best advice to preserve women’s health?
Looking after your health overall rather than keeping only one focus in mind will help build better health in the future. Eating healthy food fills your body with energy and nutrients; good food choices are good investments.