Do you ever skip doctor appointments, ignore pain, or neglect to schedule life-saving vaccines? While you are probably doing your best to follow a healthy lifestyle, we're guessing there's room for improvement. Eating well and exercising regularly may already be part of your daily routine, but it's likely that you also have some not-so-healthy habits, some of which may not even be on your radar as problematic. Whether you are aware of them or not, health mistakes can be harmful and lead to serious consequences.
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The World Health Organization identifies a number of top health concerns for women, including cancer, reproductive health issues, and mental health conditions like anxiety and depression. In the United States, the National Conference of State Legislatures also cites diabetes, osteoporosis, and Alzheimer's disease as common health issues affecting women.
While a healthy lifestyle can help prevent many health conditions, women often experience challenges when it comes to taking care of themselves (via Cleveland Clinic). With a wide range of family, work, and social responsibilities, it probably comes as no surprise that women often put themselves on the back burner. Instead, we encourage you to take some time right now to reprioritize your health. Below, we cover common health mistakes that women don't realize they're making.
Mistake: Not eating enough.
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Are you meticulous about counting calories, carbs, or grams of fat? Unfortunately, many equate limiting their food intake with being healthy. Restrictive eating can be harmful when it leads to undereating, nutritional deficits, and eating disorders. According to Livestrong, your body goes into "starvation mode" when you don't eat enough. Starvation mode is when the metabolism slows to preserve enough calories for essential functions like breathing and blood circulation. If you're cutting calories to lose weight, you should be aware that not eating enough can actually place you at risk for weight gain instead of loss, and many other health complications, including organ failure.
Instead of limiting food quantity, some women believe that restricting certain foods entirely is the way to go. The "clean eating" movement is one example of this approach. The problem with clean eating is that focusing on foods as either "clean" or "dirty" isn't necessarily healthy. In many ways, this can be viewed as just another form of dieting, which is an important predictor of eating disorders, according to the National Eating Disorders Association.
Other women may choose to skip meals or participate in intermittent fasting (eating within only allotted time periods). However, Eating Well reports that going too long without eating can lead to increased anxiety, lower energy levels, increased cravings for sugar and carbs, and digestive problems. It can also result in nutritional deficiencies and place you at risk for eating disorders. Bottom line? Make sure that you're receiving adequate nutrition through a healthy, well-rounded diet.
Mistake: Thinking cardio is the only necessary form of exercise
We all know that exercising regularly benefits our health. But do you follow a well-balanced exercise routine? The American Heart Association recommends getting at least 150 minutes of moderate, or 75 minutes of vigorous, aerobic exercise each week, along with at least two days of strength training.
Although many women may swear by cardiovascular activities such as walking, running, biking, and swimming, incorporating all five of the following elements into your fitness routine can improve your health: aerobic activity, strength training, core exercises, balance training, and flexibility and stretching exercise (via Mayo Clinic).
While the benefits of strength training are particularly well-documented, you don't necessarily need to head to the gym. Strength training can involve the use of free weights, weight machines, resistance bands, or bodyweight. No matter which method you choose, strength training builds muscle mass, supports weight management, improves cardiovascular health, and leads to better mental health. Plus, it can even help you live longer (via Women's Health).
Mistake: Not getting enough sleep
You may already know that sleep can impact your physical, emotional, and cognitive health. While not getting enough sleep can be unavoidable at times, it's generally recommended to prioritize sleep for the sake of your overall well-being. According to Medical News Today, sleeping seven or more hours each night (for adults aged 18 to 60) improves productivity and concentration, reduces risks for weight gain and heart disease, and strengthens the immune system.
If you're having trouble getting a good night's rest, establishing good sleep hygiene can help. The Centers for Disease Control and Prevention suggests going to bed and getting up at consistent times, ensuring your room is quiet, dark, and comfortable, and avoiding caffeine, alcohol, and large meals before bedtime. They also recommend removing electronic devices from the bedroom.
If you're wondering how screens can impact sleep, there are multiple explanations. First, sleep disorders specialist Dr. Walia told the Cleveland Clinic, "Checking your phone stimulates the brain so we are more active and awake." Additionally, exposure to blue light from screens can suppress melatonin, a hormone that naturally controls your sleep cycle. Finally, becoming emotionally triggered by something you read or see online can leave you wide awake, delaying precious REM sleep.
Mistake: Eating a lot of fast food
You want to eat healthy meals, but you're just too busy to plan them out. Too often, you find yourself going through the drive-thru or shoveling down what's left on your kids' plates. Over time, these habits can lead to weight gain, diabetes, metabolic syndrome, and other dangerous health issues. Fortunately, Lifehack offers helpful tips on meal planning for busy people. They suggest using a slow-cooker once or twice a week, buying a rotisserie chicken every Sunday, doing advance meal prep, and doubling recipes so that you'll have leftovers.
For anyone who tends to clean their kids' plates on top of their own, be aware that those extra calories can really add up over time. Instead, try serving children appropriately sized portions and saving leftovers for a future meal, and make sure that you're eating enough of the right foods during mealtimes, according to health coach Brooke Selb (via Wrecking Routine).
Finally, cut yourself a little slack if you can't always prepare healthy meals. Christy Brissette, registered dietitian, recommends the 80:20 rule: "Eat healthy foods as often as possible (at least 80 percent of the time), but also enjoy the occasional less healthy food (less than 20 percent of the time), if that's what you really want" (via The Washington Post). That said, keep in mind that eating fast food more than once a week has been linked to obesity and eating fast food more than twice weekly may increase your risks for metabolic syndrome, diabetes, and death from heart disease, per WaPo.
Mistake: Accepting weight gain as a normal part of aging;
Although women tend to gain weight as they get older, that doesn't mean you should accept weight gain as inevitable (via Centers for Disease Control and Prevention). While it may be more challenging these days, maintaining a healthy weight throughout your entire life is important.
Obesity or overweight can place you at risk for a range of dangerous health conditions, including high blood pressure, diabetes, heart disease, stroke, and cancer. Along with impacting your physical health, carrying around extra pounds can affect your mental health and reduce your overall quality of life. This may lead to serious issues like anxiety and depression, according to the CDC.
The CDC further revealed that it may be helpful to weigh yourself regularly if you plan to lose weight and keep it off. And don't underestimate the power of exercising. "Regular physical activity can reduce your risk for many chronic diseases and help keep your body healthy and strong," the CDC confirmed. "This makes it more likely you'll maintain your weight."
Mistake: Skipping out on sun protection
Now, you may be thinking you've got this one covered. After all, you slather on sunscreen while at the beach or pool every summer. While that's a good start, it is critical for your health to be mindful of sun protection year-round and in all types of weather. Even on cloudy days, up to 80% of ultraviolet (UV) rays can penetrate your skin, according to the American Academy of Dermatology Association (AAD).
Skin cancer is the most common type of cancer in the United States, impacting one in five individuals at some point in their lives. An estimated 9,500 people are diagnosed with skin cancer each day, and more than a million are living with melanoma. Women under age 50 are more likely than men under 50 to develop skin cancer (via AAD).
To prevent skin cancer, the Skin Cancer Foundation recommends applying SPF 15 sunscreen every day. This simple act reduces your risk of squamous cell carcinoma by about 40%, and melanoma by 50%. Another benefit of using sun protection is that it helps prevent premature wrinkles, saggy skin, and age spots caused by the sun. Can't stand wearing sunscreen? Try experimenting with different types and brands. You can also wear sun-protective clothing such as broad-brimmed hats, tightly woven fabrics, darker colors, and full-body swimwear (via Prevention). And don't forget UV-blocking sunglasses!
Mistake: Missing annual health screenings
When was the last time you visited the doctor? When it comes to prevention, we cannot stress enough the importance of routine health screenings. For most women, this includes annual well-woman exams and mammograms, along with regular pap smears (usually every three to five years).
During an annual check-up, an OB/GYN or nurse practitioner is available to discuss sexual and reproductive health concerns, perform a physical exam, and conduct a pap smear when needed. A pap smear is a test used to detect cervical cancer, explained Johns Hopkins Medicine. According to the American College of Obstetricians and Gynecologists, your doctor may also choose to provide counsel on following a healthy lifestyle and minimizing health risks during your visit.
For early detection of breast cancer, the American Cancer Society recommends annual mammograms for all women between the ages 45 and 54. Those aged 40 to 45 should have access to mammograms if desired, and women over 55 can switch to screenings every two years.
Mistake: Ignoring pains
Perhaps a recent injury is taking too long to heal, your backache is getting worse, or you are experiencing frequent headaches. You may feel too busy to deal with it, or believe that pain is just a normal part of aging. It's true that women are more likely to experience chronic pain, but that doesn't mean you should needlessly suffer (via Cleveland Clinic).
"Pain is the body's red alert," explains Dr. Anne Louise Oaklander, an associate professor of neurology at Harvard Medical School, told WebMD. Whether the pain in the body manifests as migraines, a sore back, or stiff joints, women should always consult their doctor when something seems wrong. They can explore potential causes, along with making personalized treatment recommendations.
When left untreated, pain can impact mobility and the ability to perform normal daily activities, which can lead to premature death (per Medical Guardian). If you are experiencing chronic pain, please contact your doctor as soon as possible. Early diagnosis and treatment usually lead to the best health outcomes.
Mistake: Taking too many supplements
Most health experts recommend meeting nutrition needs with food, as opposed to dietary supplements. According to the Mayo Clinic, whole foods provide greater nutrition, essential fiber, and protective substances like antioxidants. That said, there may be times when supplementation is beneficial. Before taking matters into your own hands, it's a good idea to check in with your doctor. Surprisingly, there exists little evidence that supplements protect against serious health conditions like cardiovascular disease or cancer (Harvard Health).
According to Everyday Health, some women may benefit from certain supplements, including calcium, fish oil, folate, B vitamins, CoQ-10, vitamin D, and lutein. Calcium and vitamin D are known for keeping bones strong, folate protects against birth defects, and Omega-3 fatty acids may protect against heart disease (via National Institutes of Health Office of Dietary Supplements).
Taking the wrong supplements, or even too many of the right ones, can be harmful to your health. Some supplements lead to serious side effects, especially when taken in large amounts. One potential effect is increased bleeding, which can be dangerous, according to the Office of Dietary Supplements. Supplements can also interact with medications, decreasing their effectiveness. Consult your doctor or pharmacist about potential interactions with antidepressants, heart medications, or birth control pills.
Mistake: Avoiding flossing
When you just want to get to bed or need to rush off to work in the morning, it's easy to put off this important health habit. If you don't think it's that important, think again. According to a statement by the U.S. Department of Health and Human Services to the American Dental Association, "Flossing is an important oral hygiene practice. Tooth decay and gum disease can develop when plaque is allowed to build up on teeth and along the gum line. Professional cleaning, tooth brushing, and cleaning between teeth (flossing and the use of other tools such as interdental brushes) have been shown to disrupt and remove plaque."
Still making excuses? WebMD highlights common justifications – bleeding gums, not enough time, or challenges with the act itself — along with ways to overcome them. If you're in need of flossing tips, Colgate also provides some helpful suggestions like flossing daily, using 18 inches of floss, and flossing beneath the gum line. If you just can't get the technique down, you can try using floss picks or a water flosser to clean between your teeth.
Mistake: Drinking too little water
How much water do you drink each day? Proper hydration is key to maximizing physical performance, boosting energy and cognitive function, losing weight, and preventing a range of health problems, according to Healthline. A long-established general guideline for water intake has been to drink eight 8-ounce glasses (64 ounces) daily, but needs can vary based on sex, weight, age, environment, and activity level. Pregnancy and breastfeeding can also impact how much fluid your body requires. The U.S. National Academies of Sciences, Engineering, and Medicine suggest women drink 11.5 cups, or 92 ounces (via Mayo Clinic).
To ensure that you are drinking enough, try filling up water bottles each morning with your daily recommended amount. Just be sure to properly clean your water bottles each night –– and no, a quick rinse is not adequate. According to the Food Network, skipping daily washings can lead to the growth of harmful bacteria. The best bottle-washing option is to place it in the dishwasher, but you can also hand wash with soap, water, and a bottle brush. Make sure you dry the bottle upside down.
If you're not a big fan of plain water, consider drinking unsweetened, non-caffeinated beverages instead. For instance, herbal teas and seltzer water may be good options. If you rarely feel thirsty and your urine is colorless or light yellow, you are probably well-hydrated. Keep it up!
Mistake: Giving into peer pressure
We probably all have that one friend who we blame for derailing our diet and workout plans. You know, the one who insists on going to happy hour instead of the gym, who pokes fun of you for ordering a salad, or who pushes for ordering dessert even when you're already stuffed. While such occasions can be challenging, the good news is that you don't need to blow off your friends to stay healthy.
The Cleveland Clinic provides healthy tips on navigating dinner out with friends. They recommend being more mindful by deciding how much you're going to eat in advance, following through on those decisions, and focusing on how your food smells, looks, tastes, sounds, and feels as you eat. Your healthy practices may even rub off on your peers, making things easier at future outings.
What you choose to drink also matters. If you're heading out for a happy hour, you may wish to opt for lower-calorie drinks, alternate rounds of alcohol with water, and set limits on how long you'll stay (via Health). Better yet, you can skip happy hour altogether and gather in healthier ways, like meeting a friend for a walk or taking a group exercise class at the gym.
Mistake: Avoiding the incontinence conversation
Let's be honest: It's easier to talk about some health problems than others. A poll cited by WebMD showed that 43% of women in their 50s and 60s experience urinary incontinence, but two-thirds admitted to not telling their doctor. According to the Mayo Clinic, urinary incontinence can be an occasional problem, such as leaking a little urine when you sneeze, or a major issue involving sudden urges and frequent accidents. When urinary incontinence impacts your ability to participate in normal activities, it is likely time to get help.
Similar to the WebMD poll, a research study by JAMA Internal Medicine suggests a high prevalence of urinary incontinence in women aged 30 to 90, with 45% affected. Prevalence increases with age, higher BMI, additional health issues, and major depression. Pregnancy, childbirth, and menopause can increase your risk (via Women's Health).
Although your doctor should be consulted, treatment for urinary incontinence can begin at home with Kegel exercises and timed bladder training. Lifestyle changes such as losing excess weight, avoiding caffeine and alcohol, and quitting smoking can also be helpful. Potential medical treatments include medications, devices to support pelvic floor muscles, and surgery.
Mistake: Swearing off hormones
Although some women may wish to avoid taking hormones, they can be beneficial for your health. In early adulthood, hormonal birth control can help prevent unplanned pregnancy, reduce your menstrual flow, and provide relief from painful cramps, according to the American Society for Reproductive Medicine. Additionally, WebMD confirmed that hormone replacement therapy (HRT) can alleviate uncomfortable menopause symptoms like hot flashes and vaginal dryness. Life stages for women that involve changing hormones include puberty, pregnancy, breastfeeding, and menopause.
How do you know when hormones are out of balance? The best way to know is to contact your doctor. There are many potential symptoms, which can vary from person to person. You may experience abnormal menstrual cycles, acne breakouts, hair loss or excessive growth, headaches, and night sweats (per Healthline). Other signs include weight gain, fatigue, muscle aches or weakness, joint issues, and decreased sex drive.
While some issues may feel difficult to broach with your doctor, we encourage you to do so. They will work closely with you to identify any underlying health issues, and develop a personalized treatment plan.
Mistake: Not getting vaccinated
Science proves that vaccines save lives. Available COVID-19 vaccines, for example, have been proven to be safe and effective in preventing people from becoming sick or seriously ill with COVID-19 (via CDC). As of this writing, the Pfizer COVID-19 vaccine has been authorized for use by the U.S. Food and Drug Administration (FDA) and the Moderna and Johnson & Johnson COVID-19 vaccines are FDA-authorized. Individuals 12 and older are strongly advised to get vaccinated (via CDC).
It is also important to schedule your annual flu (influenza) vaccine. This preventative measure is recommended for everyone aged 6 months and over (via Mayo Clinic). Children age 8 and under may require two doses. For those between 2 and 49 years old, a nasal spray alternative is available. The best time to book your flu shot is in early fall before the start of flu season, according to CVS Pharmacy.
Ask your doctor about additional vaccines you may benefit from, including those protecting against tetanus, pneumonia, and cervical cancer (via The Woman's Clinic).
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Women need the same vitamins, minerals, and other micronutrients that men need, and generally in similar amounts. But differences in body size and hormones (not to mention the increased nutritional demands that come with pregnancy and breastfeeding) can affect both how much of a particular micronutrient a woman needs and how likely she is to be deficient (via SFGate). In the United States, true nutritional deficiencies are relatively uncommon, although there are many vitamins and minerals that women (and men) don't get enough of in their diet. These nutritional inadequacies can cause a host of health problems, according to Oregon State University.
If you're worried you aren't getting enough of particular vitamins and minerals from the food you eat, it can be tempting to simply take a supplement. But, as the Mayo Clinic warned, supplements should not be considered a replacement for a healthy diet, and getting "extra" from supplements if your diet is well-balanced likely doesn't provide any additional benefits.
Whole foods offer many advantages over supplements, including a wider variety of nutrients and other substances that may work synergistically and promote good health in ways we don't yet fully understand. But certain groups — including women who are pregnant or breastfeeding, over 50, follow a diet that restricts certain food groups, or have certain medical conditions that affect nutrient absorption — may benefit from taking supplements. Talk to a doctor or registered dietitian before beginning any new supplement.
Iron
Iron deficiency is extremely common among American women. According to WebMD, 20% of non-pregnant and 50% of pregnant women are deficient. The Mayo Clinic outlined several potential causes of iron deficiency. In addition to causes that can also affect men, such as not consuming enough iron or having difficulty absorbing it, women may also become iron deficient because of blood loss during menstruation or because of the added demands during pregnancy and breastfeeding. Iron deficiency leads to anemia, in which red blood cells can't adequately carry oxygen throughout the body. This can cause extreme fatigue, weakness, shortness of breath, and many other symptoms.
The National Institutes of Health have set the recommended dietary allowance (RDA) for iron at 18 milligrams for premenopausal adult women, 8 milligrams for postmenopausal women, 27 milligrams during pregnancy, and 9 milligrams during lactation. Between 14 to 18% of Americans take a supplement that contains iron, while 72% of pregnant women and 60% of breastfeeding mothers take one. Iron is sometimes included in multivitamins, particularly those aimed at women. It's also available as a standalone supplement in a variety of forms and using different types of iron.
Iron supplements can be hard on the GI tract, causing side effects like nausea and constipation. Iron can also be toxic if consumed in too high of quantities, so while an iron supplement may be a good idea for many women, it's one that should be used with caution.
Calcium
Calcium is critical for building strong bones, but it's also an important electrolyte that's needed for nerve function, muscle contraction, blood clotting, and hormone production (via Medline Plus).
Premenopausal adult women need 1,000 milligrams daily; however, after menopause, the recommended dietary allowance (RDA) increases to 1,200 milligrams (via National Institutes of Health). That's because the drop in estrogen levels that comes with menopause also hinders calcium absorption and increases the loss of calcium in the urine. Many women don't meet the RDA for calcium, and getting enough calcium can lead to osteoporosis, in which bones become brittle and fracture-prone.
About 32% of women take a dietary supplement that contains calcium (via NIH). Calcium is sold as a standalone supplement, as part of targeted formulas for bone health, and is often included in daily multivitamins. Dosages in multivitamins generally range from 200 to 300 milligrams, while calcium-specific supplements tend to contain 500 to 600 milligrams.
Vitamin D is necessary for the proper absorption and utilization of calcium, so make sure you're getting enough of this micronutrient as well. Many supplements containing calcium also contain vitamin D to improve absorption. According to WebMD, calcium supplements are generally considered safe when taken at the recommended dosage. Side effects are minor and can include belching and gas.
Vitamin D
Getting enough vitamin D is crucial for overall health. Adequate levels of vitamin D are associated with stronger bones, better immune response, and reduced risk for cancer and depression, according to Healthline. On the other hand, deficiency can lead to bone disease rickets, as well as increased risk for osteoporosis, heart disease, diabetes, autoimmune conditions, and dementia.
Sunshine is the easiest way to get vitamin D, but if you always slather on sunscreen, have darker skin, or live at higher latitudes, you'll probably need to take a supplement since there aren't many foods that contain vitamin D (via Healthline). According to a study published in Cureus in 2018, almost 40% of American adults are vitamin D deficient, with a blood level under 50 mmo/L.
Supplemental vitamin D comes in two forms: D2 and D3. While both are easily absorbed and seem to function the same, D3 is the preferred form because it appears to raise blood levels of vitamin D for a longer period of time. The NIH noted that about 28% of Americans take a vitamin D supplement, and that statistic jumps to 59% among women over 60. It's important not to go overboard on vitamin D supplements, however, as too much vitamin D is toxic. It can cause calcium levels to build up to dangerously high levels and in extreme cases may even cause kidney failure. Adult women shouldn't take more than 100 mcg (4,000 IU) daily.
Vitamin C
Most people think of vitamin C as the thing you take when you're feeling under the weather. But vitamin C isn't just for fighting off the common cold. This water-soluble micronutrient performs a number of important roles in the body. In addition to supporting a robust immune system, it's necessary for the creation of collagen, the protein that gives skin its structure, as explained the NIH. It assists with iron metabolism and is also a powerful antioxidant and an important component of certain neurotransmitters. Adult women need 75 milligrams daily, but that requirement jumps to 85 milligrams during pregnancy and 120 milligrams while breastfeeding.
The vitamin C found in dietary supplements is most often ascorbic acid. In addition to synthetic ascorbic acid, there are several other forms of manmade vitamin C, including sodium ascorbate and calcium ascorbate. Vitamin C can be found as a standalone supplement, as part of a daily multivitamin, and in targeted blends (particularly those promising boosted immunity or improved skin health). Approximately one-third of American adults regularly take a multivitamin and 12% regularly take a standalone vitamin C supplement, according to the NIH. Synthetic vitamin C (ascorbic acid) is considered one of the safest and most effective supplements to take.
Omega-3s
Omega-3s are a group of polyunsaturated fats. The three most common are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is used as an energy source or converted to EPA and DHA. EPA and DHA, on the other hand, play a wide variety of important roles. They're an important component of cell membranes, assist with hormone production and gene regulation, and have powerful anti-inflammatory effects (via Harvard School of Public Health).
Most Americans get enough ALA but very little EPA and DHA. About 7.8% of American adults take an omega-3 supplement containing EPA or DHA, making this one of the most popular types of supplements, according to the National Institutes of Health. Most omega-3 supplements come in the form of EPA- and DHA-rich fish oil. You can get these in softgel or in liquid form. Manufacturers often deodorize the supplements to remove as much of the fishy smell and taste as possible (via Forbes).
While fish oil is the most common form of omega-3 supplement, there are others. Cod liver oil, krill oil, and algae oil (an option for vegetarians) are available. Flaxseed oil is another widely available omega-3 supplement, but since it provides only ALA — which most people already get enough of — it isn't in the same league as the others (per National Center for Complementary and Integrative Health). Omega-3 supplements may cause mild side effects, such as an unpleasant aftertaste, bad breath, so-called fish burps, and nausea, according to the Mayo Clinic.
Probiotics
"Probiotics are live microorganisms that are intended to have health benefits when consumed. ... Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies," the National Center for Complementary and Integrative Health explained. These friendly bacteria take up residence in our GI tract and help with a variety of functions, including digesting food, producing vitamins, and fighting off harmful bacteria.
Probiotic supplements usually contain a variety of bacteria, mostly from the Lactobacillus and Bifidobacterium families. They may also include beneficial yeasts such as Saccharomyces boulardii. Probiotic supplements are incredibly popular. They're the third most commonly used supplement, taken by about 4 million adults (per NIH). When choosing a probiotic, the Cleveland Clinic recommends selecting one with at least 1 billion colony-forming units (CFUs). It's also best to choose a probiotic that also contains prebiotics — the fermentable fiber that these friendly bacteria feed on.
While probiotic supplements can give your gut a boost, they can, ironically, actually increase GI upset, including bloating, in some people. According to a 2010 study published in the American Journal of Health-System Pharmacy, while probiotics are generally well-tolerated, bloating and flatulence are the most often reported side effects.
Lutein and zeaxanthin
Lutein and zeaxanthin are two substances crucial to vision. As a 2014 paper published in Nutrition Reviews explained, these carotenoids (plant pigments) are taken up by the eye, where they "may be protective against eye disease because they absorb damaging blue light that enters the eye." In addition to safeguarding the eyes from diseases such as macular degeneration, lutein and zeaxanthin also appear to play a role in visual development and proper functioning of the retina.
There's no official guideline for how much of these carotenoids you need, though the average American may not be getting enough to protect their eyes. Supplements are considered quite safe, and the only noted side effect is a potential harmless yellowing of the skin (via Healthline). The lutein and zeaxanthin found in supplements are usually extracted from marigold flowers, but can also be made synthetically.
These two are also part of the AREDS2 formula, a supplement specifically designed (and tested in clinical trials) to slow the progression of age-related macular degeneration. Although the original AREDS formula left them out, the updated AREDS2 contains 10 milligrams of lutein and 2 milligrams of zeaxanthin (via National Eye Institute). This supplement is available over the counter.
B complex
There are eight B vitamins, all of which are chemically similar to one another: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine and pyridoxamine), B7 (biotin), B9 (folic acid or folate), and B12 (cobalamin). Collectively, they help with a number of vital processes, including the extraction of energy from food, cell growth and division, and the proper functioning of the immune and nervous systems.
B vitamins are widely available as dietary supplements, either individually, as a B complex, as part of a multivitamin, or packaged with other micronutrients in targeted blends (particularly those promising energy, mental health, or beauty benefits). When it comes to B complex vitamins, some contain just a handful of the Bs, while others contain all eight. Choline and inositol are two non-Bs often bundled with a B complex (via Healthline). Because B vitamins are water-soluble, your body will just flush out what it doesn't need through your urine. And don't be alarmed if your pee is bright yellow — that's a common (and harmless) side effect of your body breaking down B vitamins, according to Healthline.
Some women may need to focus on supplementing specific B vitamins. Pregnant women, for instance, may need to take folic acid to prevent neural tube defects (via National Institutes of Health). Women who are vegan will also benefit from a B12 supplement, as this vitamin is naturally found only in animal foods.
Zinc
The mineral zinc plays many important roles in the body. In addition to being a necessary component of around 100 enzymes, zinc plays a part in immune function, protein, and DNA synthesis, sound healing, and cell division, according to the National Institutes of Health. It's particularly critical during times of intense growth, such as pregnancy and infancy. That's why a woman's zinc needs to change from 8 milligrams when not pregnant to 11 milligrams during pregnancy and 12 milligrams during breastfeeding. Pregnant and lactating women and those who are vegetarians are the most likely to be deficient.
Zinc supplements may contain zinc gluconate, zinc sulfate, or zinc acetate — each of which contains a different percentage of elemental zinc. In addition to standalone supplements, zinc is also found in almost all multivitamins. It is often combined with other minerals such as calcium and magnesium. Zinc supplements may be tablets, capsules, lozenges, or nasal sprays and gels. Nasal sprays and gels should be used with extreme caution, however, as they may cause you to lose your sense of smell, possibly permanently (via NIH).
According to WebMD, zinc lozenges have been shown to shorten the duration of the common cold, though it's unclear if zinc can prevent you from getting sick in the first place. Zinc supplements may also help with acne.
Evening primrose oil
According to the Mayo Clinic, as many as 75% of menstruating women experience some degree of premenstrual syndrome (PMS). Common complaints include mood swings, bloating and weight gain, headaches, difficulty sleeping, tender breasts, changes in bathroom habits, and acne flare-ups. If symptoms are severe and cause major disruptions to everyday life, the condition is labeled premenstrual dysphoric disorder (PMDD).
When it comes to "women-specific" supplements, perhaps the msot well-known and most widely used is evening primrose oil. This oil is made from the seeds of the evening primrose. The oil contains several omega-6 fatty acids, most notably gamma-linolenic acid (GLA), which has anti-inflammatory effectsin the body, according to WebMD. It's commonly used to treat symptoms associated with PMS and menopause, and is sometimes used to help with arthritis, acne, and high cholesterol.
There isn't enough research, however, to prove that evening primrose oil is effective for all these uses. Women interested in taking evening primrose oil should keep their daily dose below 6 grams daily (via WebMD). Although studies have confirmed the oil's effectiveness in managing issues such as PMS, hot flashes, and breast tenderness, results usually take four to six months of consistent use, as a 2019 paper published in the Journal of Menopausal Medicine noted.
Magnesium
The mineral magnesium is an important electrolyte. As the Cleveland Clinic explained, "electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water." Cells use electrolytes to transmit electrical charges, which are necessary for muscle and nerve function as well as many chemical reactions. Magnesium is needed for your cells to burn fuel for energy and it's particularly important for muscle function (via Merck Manual).
Adult women need 310 milligrams of magnesium daily through age 30. After that, the requirement increases slightly to 320 milligrams. Women who are pregnant need 40 milligrams of additional potassium daily to support the growing baby. But about half of all Americans don't get the magnesium they need.
Magnesium is commonly included in multivitamins and can also be purchased as a standalone supplement or bundled with other minerals, such as calcium. Supplements may contain many forms of magnesium, but the most easily absorbed are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride, according to the National Institutes of Health. But be careful: the tolerable upper limit for magnesium for women is just 350 milligrams daily, so it's easy to get too much of a good thing. At high doses, magnesium can cause abdominal cramps and diarrhea.
Fiber
Adult women 50 and younger should get 25 grams of fiber a day, while older women need 21 grams, according to the Mayo Clinic. Fiber provides many benefits, including helping to regulate bowel movements, improving digestive health, lowering cholesterol, and preventing blood sugar spikes. Fiber comes in two forms: soluble and insoluble. Soluble fiber absorbs water as it moves through your intestines, creating a gel-like substance that helps lower cholesterol and blood sugar levels. Insoluble fiber, on the other hand, adds bulk to stool and helps it move through the digestive tract, promoting regularity.
Many Americans need to up their fiber intake — average consumption is only around 15 grams (via UCSF Health). Fiber supplements come in a variety of forms, including capsules, chewables, and powders that you mix with water. In some cases, they contain fiber extracted from natural sources. These include "lignin (a compound found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries), gum (a sugar found in seeds), and psyllium (from the husk of Plantago plants)," according to WebMD.
Other supplements contain manmade forms of fiber such as polydextrose, polyols, maltodextrins. Fiber supplements are great at improving regularity, but researchers aren't clear if they offer the other health benefits that fiber from food provides, such as lowering cholesterol and preventing blood sugar spikes.
Choline
You may have never heard of choline, but it's an important micronutrient — and one you may not be getting enough of. According to the National Institutes of Health, choline is a necessary component of cell membranes and plays many roles in metabolism. It also assists with the creation and release of a protein called acetylcholine.
Acetylcholine conducts signals between neurons and plays an important role in cognition and memory. The adequate intake level for choline for adult women is 425 milligrams daily, although choline requirements increase to 450 milligrams during pregnancy and 550 milligrams during breastfeeding. The NIH reported that most American women don't consume the recommended amount of choline. In fact, average daily intake among women was only 278 milligrams.
Choline is available in standalone dietary supplements, but it is often grouped together with B-complex vitamins. It may also be in a multivitamin. Supplements can offer anywhere from 10 milligrams to 250 milligrams of choline. The Cleveland Clinic noted that choline supplements may be particularly useful for pregnant women or those who follow a vegan or vegetarian diet, since choline is found predominantly in meat, eggs, and dairy. Side effects may include sweating, upset stomach, vomiting, and diarrhea. Choline supplements may also cause a person to develop a "fishy" odor (via WebMD).
Ginseng
Ever notice that you're more likely to come down with a cold when you're stressed out? It's not a coincidence. The American Psychological Association noted that an abundance of research has shown that chronic stress wears down and weakens the immune system. They explained that "for stress of any significant duration — from a few days to a few months or years, as happens in real life — all aspects of immunity [go] downhill."
The herb ginseng, which has been used as a traditional medicine for hundreds of years, can boost immunity by controlling our body's stress response. A 2017 paper published in the Journal of Ginseng Research found that "ginseng regulates the hypothalamic–pituitary–adrenal (HPA) axis. ... The HPA axis is the major pathway regulating the immune response to stress." Another paper, published in the same journal in 2012, noted that ginseng can influence the activity of many types of immune cells, including macrophages, B and T cells, and natural killer cells. It can also be beneficial in combatting infections and inflammatory diseases.
There are two main varieties of ginseng — Korean ginseng and American ginseng. Both may be purchased as dried herbs, tea, loose powder, and capsules. Be sure to buy from a reputable company; ginseng root is expensive, so some less reputable companies may pack their pills with fillers or less ginseng than what's claimed on the label. Although generally considered safe, ginseng can interact with prescription medications, especially those for diabetes and depression (via WebMD).
