12 Supplements for Busy Mums
Supplements may be needed throughout our busy lives as our body requires certain vitamins and minerals to function optimally.
As busy mums, our lives can sometimes be chaotic. Running around after the kids, working, cleaning, cooking, and after-school activities, the schedule is full on.
Looking after ourselves can sometimes be forgotten.
Even a healthy well-balanced diet can still require the need for supplements to give us a boost and replenish the required levels to perform at our best.
Unfortunately for me, I need a blood test every 6 months or so to check my levels, especially my Iron and B12 levels.
In the past, I have not been able to give blood due to my iron levels being below the required level.
I eat meat or chicken every night but despite this, my body does not absorb the nutrients as effectively as others do.
You can consult your doctor and ask for a blood test if you feel the need or want to know your exact levels.
Fortunately, there are simple solutions that usually can be as simple as taking supplements as part of your daily routine to ensure your levels stay in balance.
Below is a list of commonly used supplements for women and busy mums alike.
12 Supplements for Busy Mums to Optimise Your Health:
Vitamin D.
Many women are deficient in Vitamin D, even though this is an important vitamin.
Vitamin D is a hormone that controls calcium levels in the blood. It is needed for maintaining strong bones, muscles, and overall health as per Better Health Vic.
To absorb calcium, your body needs vitamin D. Regardless of your calcium intake, if you don’t get enough vitamin D, you will have trouble absorbing calcium and keeping your bones healthy.
The body produces vitamin D when it’s directly exposed to sunlight, but in the colder months this might not be sufficient if you don’t spend enough time outdoors on a regular basis.
It’s said that only about 10% of vitamin D our body needs is obtained from food. The remaining amount needed is made by our bodies when our skin is exposed to sunlight.
- The current RDA for women under 70 is 600 IU per day. Those over 70 increases to 800 IU per day.
Multivitamin.
Ideally, all the vitamins a body needs could be met by eating a healthy balanced diet.
However, it’s not always the way. Although eating a healthy balanced diet that addresses every vitamin and mineral, a body does not retain the same way another would. We are all different.
A multivitamin can assist in helping to ensure that your daily requirements are met.
Calcium
You need Calcium to build and maintain strong bones. Calcium is a primary component of bones.
To absorb calcium, your body needs vitamin D. Regardless of your calcium intake, if you don’t get enough vitamin D, you will have trouble absorbing calcium.
Australian Dietary Guidelines recommend 2-3 serves of dairy foods per day.
- Women under 50 years of age require 1,000 mg per day
- While women over 50 need 1,200 mg per day.
Fibre
Fibre aids in gut health and is essential for healthy digestion.
Ensuring you eat enough fibre each day can help with bowel movements and help prevent constipation.
A healthy balanced diet can help provide the required amount of fibre, but a supplement can help if you need to increase your fibre intake.
- The current recommendation for women is 25 grams of fibre each day.
Fish Oil
Studies show that consuming fish or fish oils that contain fatty oils and omega-3, may reduce the risk of heart disease, which is one of the world’s highest leading causes of death.
If you’re not a big fan of eating fish like I am, luckily there is no need to force yourself to ensure you have optimum levels.
- The recommended amount is 1–2 portions of fish per week. However, a Fish Oil supplement can help you achieve this.
Probiotics
There are many health issues that can start in the gut.
Probiotics are live microorganisms, by consuming a probiotic supplement can help to boost your body’s levels of healthy gut bacteria.
A healthy gut can help ensure a healthy mind and body.
Vitamin B-12
Vitamin B-12 can improve a lot of things in the body, including the building of DNA and red blood cells. Ensuring your levels are adequate can help prevent anemia, which contributes to feeling tired and weak.
If you eat a lot of meat, you probably don’t need a vitamin B-12 supplement, but if you’re like me and eat red meat daily, you may benefit from taking a supplement.
If you’re a vegetarian or vegan, it’s likely that a supplement might be necessary.
- It is recommended that people over 14 years of age consume 2.4 micrograms of vitamin B-12 per day.
Iron
During your menstruating cycle, you are naturally losing blood, which contains iron.
One of the roles of iron is transporting oxygen in the blood. Iron is essential for our energy levels for our active daily lives.
- It is recommended that premenopausal women are advised to consume 18 mg/day.
- While postmenopausal women are advised to consume 8 mg/day.
Magnesium
When your body is low in magnesium it can cause symptoms like muscle cramps and pain.
It is believed that most people do not get the recommended daily dose of magnesium.
Drinking caffeinated drinks and soda or soft drinks along with sugary foods can increase your deficiency in magnesium levels as caffeine causes the kidneys to increase the release of extra magnesium.
Lacking in magnesium can also increase your level of stress.
- It is recommended that women under 30 years of age need mg/day.
- Women over 31 years of age 320mg/day.
- Pregnant women need approximately 350 – 360mg/day
Melatonin
Melatonin is a hormone that is part of the sleep process. It helps prepares the body for sleep.
If you sleep well, a melatonin supplement may not be necessary.
Although if you have difficulties falling asleep and staying sleeping, a melatonin supplement might help to ease and aid the process.
- Some experts recommend a dosage of around 0.5 3 mg
Folate
Folate is also known as Vitamin B9 or Folic Acid.
Folate is needed to make red and white blood cells in the bone marrow and help produce DNA and RNA.
Folate is necessary for pregnant women to help reduce or prevent a certain type of birth defect that can occur in unborn babies affecting the brain, spine, and spinal cord.
It is recommended to start taking a folic acid supplement at least 1 month before falling pregnant.
- The recommended dose is 400 mcg/day.
Healthy Mummy Supplements
The Healthy Mummy, the program and app I use for tracking and achieving my health and fitness goals and also a member of the 28 day and 12 week challenge, has a range of supplements to help in replenishing vitamins and minerals for breastfeeding, help boost your metabolism and energy and also your immune system.
The best thing to do is to know the foods that you are consuming and aim to eat a healthy balanced diet high in nutrient-rich food.
It’s quite possible that several of the supplements listed above will be unnecessary for you if you eat a nutritious diet.
Of course, the best place to start is a talk with your doctor and follow their doctor’s advice.
I would love to know what supplements you take and how it helps you.
Amy xx
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