Dr. Kenneth H. Cooper has long advocated “your health is your responsibility,” but many women downplay their own health while caring for the young and the old in their families. Dr. Cooper has outlined eight overarching steps to help both women and men build a well-rounded, healthy life. One of these steps is to “take the right supplements for you,” but with dozens of vitamin and supplement options specifically targeted to women, how are you supposed to know what to take? Below is a quick inventory of recommended supplements for women. Discuss the list with your doctor to determine which supplements are right for you.
1. Are you achieving optimal health through daily diet and exercise?
Ideally, we would obtain all of our necessary nutrients through the food we eat, but the average American consumes just four of the recommended 9-14 servings of fruit and vegetables daily. Taking a daily multivitamin can help “bridge the nutritional gap” and address micronutrient inadequacies.
Cooper Complete® offers two multivitamin options:
- Cooper Complete Original is our most comprehensive multivitamin and is recommended for women who want the best and highest level of supplementation. The daily serving for the Original formula is eight tablets per day.
- Cooper Complete Basic One is ideal for those who prefer a one-a-day multivitamin.
- Both formulations are available With Iron and Iron Free.
2. Are you getting enough calcium in your diet?
The proper levels of calcium, along with weight bearing exercise, are essential for strong bones. Women up to age 51 need 1,000 mg of calcium daily, while women 51 and older need 1,200 mg. Many dairy products are rich in calcium, and there are a variety of fortified foods including orange juice, cereal and bread. Broccoli, spinach and Brussels sprouts also contain calcium, but at lower levels. While there are many food options, getting enough calcium through your diet every day may be challenging, and that’s where a calcium supplement comes into play. Each Cooper Complete Calcium Citrate tablet contains 250 mg.
3. What are your vitamin D blood levels?
Long known as the “sunshine vitamin,” vitamin D can be obtained through both diet and sun exposure. However, many women are still prone to deficiency. There are very few food sources of vitamin D (fatty fish, cod liver oil, fortified milk and fortified cereals) and sun exposure can vary dramatically by season, latitude and ethnicity. Low vitamin D levels are associated with higher risk of depression, heart failure, sudden cardiac death, stroke and overall cardiovascular disease, so it is important to maintain an optimal level. Cooper Clinic’s baseline vitamin D recommendation is 2,000 IU per day, which is contained in Cooper Complete® multivitamins. A simple blood test can determine whether you need additional vitamin D supplementation. Cooper Complete Vitamin D-3 provides 1,000 IU vitamin D-3 per softgel.
4. Do you eat at least two servings of fatty fish, such as salmon, each week?
Proven by thousands of research studies, omega-3 fish oil—found in fatty fish such as salmon—benefits you head to toe. Consumption of omega-3 fatty acids supports a healthy heart and brain function. They lower triglycerides, builds stronger blood vessel walls, lower depression and lower overall risk of death. American Heart Association recommends at least two servings of fatty fish such as salmon, anchovies, blue finned tuna, sardines, trout, halibut and sea bass each week. If these deep, cold-water fish do not have a place in your regular diet, then omega-3 supplementation should be considered. Cooper Complete Advanced Omega-3 is an excellent source of EPA and DHA omega-3 fatty acids—each serving provides a total 1,200 mg. The
5. Do you take a statin medication?
A study published in the Journal of Clinical Lipidology reviewed records of more than 10,000 current and former statin users, and roughly 30 percent reported muscle pain. While statin drugs help keep cholesterol in a healthy range, they deplete the body’s level of coenzyme Q10 (CoQ10). CoQ10 may reduce muscle pain with or without the muscle weakness and fatigue associated with taking statin medications. Cooper Complete CoQ10 Ubiquinol is available in 50 mg and 100 mg. Women taking Cooper Complete Original should add 50 mg (as 50 mg is already in this multivitamin), and women taking Cooper Complete Basic One should add 100 mg.
6. Would you like younger-looking skin, beautiful hair and stronger nails?
Developed by Cooper Clinic board-certified dermatologists, Cooper Complete Dermatologic Health is packed with ingredients to help prevent skin damage and slow signs of aging due to harmful ultraviolet radiation, while also improving skin elasticity and hydration. The formula is a great addition to your supplement routine if you want to strengthen your nails and promote healthy hair and nail growth.
To find out more about what you may need in your personalized supplement routine, visit www.coopercomplete.com or call 888.393.2221.
Article provided by Karen Perkins of Cooper Healthy Living and Cooper Complete.