Nutrient Needs Of Women

Nutrients Women Need

Eating well may not be getting you all the nutrients you need for your daily activities. The average woman, especially as she ages, is missing important nutrients in her diet. Multivitamins are a good way to get a baseline of nutrition you need, but don’t forget to get the extra support where you need it specifically. Here are some places you may need extra support as a woman looking for optimal nutritional support.

Fish oils: Contain Omega-3’s that help fight inflammation. The typical American diet is high in inflammation (omega-6’s), which can lead to health problems.

Need: 500-1500mg per day

Found: Fish, seafood

Potassium: Approximately only 1% of women get enough potassium. It can help lower blood pressure and decrease risks of stroke and heart disease.

Need: 4,700mg per day

Found: Most fresh fruits and veggies (lima beans, Swiss chard, bananas, and cantaloupe).

Magnesium: It is used for over 300 biochemical reactions in the body. It helps boost the immune system and reduce risk of hip fractures. If you are eating a gluten free (GF) diet you may have low levels of magnesium since whole grains are a beneficial source of magnesium.

Need: 310-320mg per day

Found: meats, fish, nuts, greens (spinach), bread, black beans, avocado

Choline: Helps the liver’s detoxing abilities.

Need: 425mg per day

Found: Egg yolk, Brussels sprouts, and salmon

Vitamin B-12: Helps keep your central nervous system (CNS) working properly. Those with diet issues, vegetarians, and vegans may not be getting enough of it.

Need: 2.4mcg per day

Found: shrimp, yogurt, fortified foods, nondairy milks, legumes

Vitamin D: With calcium it helps keep bones strong. More research is suggesting it may help with depression and loss of cognitive functions.

Need: 15-20ug per day per day

Found: Sunlight, salmon, fortified foods, butter

Vitamin E: Helps keep the brain functioning properly. If you are on a no/low-fat diet, consider cutting sugars and leaving in good fats that have high amounts of needed omegas and vitamin E.

Need: 15mg per day

Found: fish, whole grains, meats, sunflower seeds, almond butter


Other Health Topics:

Reduce inflammation

Supplement Q & A

Back to school health tips

Daily Supplements


Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


Food, Nutrition, and Diet Therapy. Mahan

LA Times Parade: “6 Must-Have Nutrients For Women”.

Sports Bras

Sports Bras

The New Year is coming and that means it’s time to set your goals for the future. Many New Year’s resolutions often have to do with health and wellness (like going to the gym!) and for women this may mean getting the proper equipment. A correctly fitting sports bra may be the most important thing in your gym bag this new year.


A recent study published in the Journal of Physical Activity and Health found that 17% of women reported that they considered their breasts a barrier to participation in physical activity. Women often struggle to find a properly fitting sports bra and are embarrassed by excessive breast movement during activity.

Breasts are made of soft tissue and what holds breasts in place are the surrounding skin, the internal Copper’s ligament, genetics, and gravity. Any permanent stretching of these structures can cause the breasts to droop or sag. If proper support is not provided during exercise the breasts may sag prematurely or lead to stress on the back muscles. Long-term strain can then lead to back, shoulder, chest, and even arm pain. If things continue to go on without correction it may lead to headaches, scarring, rashes, chaffing, and improper posture.

No matter what the breast size it is important to get a sports bra that gives the proper support.


The most common mistake women make when purchasing a sports bra is buying one with a smaller cup size and larger band than they need.

If you can’t get help from a professional fitter at your local store, try the following websites for help and information on making the proper purchase.

Websites for sizing: on the bra finder tab) to sports bra tab)

Remember there are many options available. Take the time to find the one that works best for your body type.


Other Related Health Topics:

Immunity Boosters

Chiropractic Care

Why Drink Water?

Reducing Inflammation

Getting Outdoors with Allergies


Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


Women and Outdoor Exercise

Outdoor Exercise for Older Women

New research has found that women who exercised outdoors were in a better mood and exercised longer than their counterparts who exercised indoors.

A small study in Canada was conducted on women in their 50s and 60s which suggests a need to promote more outdoor tailored exercise programs for older women to help keep them healthy. Participants in the outdoor exercise group had a greater sense of tranquility and attended more exercise sessions compared to those who only worked out indoors.

Physical activity is vital for health, wellness, and the ability to keep functioning in the older years of life. Less than 9% of older American adults get at least 150 minutes of physical activity each week.

Physical activity is especially important in post-menopausal women because it helps decrease the prevalence of chronic disease, cancer, disabilities, infections, and reduces the risk of dementia.


  • Find the right activity: it should be fun and motivating
  • Remain active: make it a lifestyle
  • Start off slow, don’t burn yourself out too quickly
  • Reward yourself for doing a good job
  • Get a friend to be your workout buddy
  • Look at other ways to keep healthy (diet, lifestyle) for even better results 


More posts on Health:

Med Diet Part 1

Daily Nutrition with Supplements

Everyday Stretches

Proper Lifting Technique

Home Cooking Advantage

This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.