Lipstick Powder N Paint

Supplements are just that – extras that we take to fortify an already (one hopes) healthy lifestyle. Think of it as an easy insurance policy. If you’re honest with yourself, you could use a little backup. The following three supplements are important for every woman – especially if you want to ease up on the guilt associated with the occasional chocolate-covered bad choice. Here’s what you should be taking and why.

Omega-3
It’s called an essential fatty acid for a reason: the body cannot make this nutrient (necessary for brain structure and function) on its own – we need it from dietary sources. Since most of us aren’t in the habit of snacking on sardines, a fish oil supplement – preferably one with between 500 and 1,000 mg of EPA – can help to considerably brighten your mood and mental outlook and ease the body’s stress response. But that’s not all the oil does: it also strengthens the heart and immune system and can help to clear skin, fortify nails and make hair shinier.

TIP: If the thought of fish oil turns your stomach, look for lemon or orange flavoured capsules to neutralize the fishy taste.

Vitamin D
Spring may be upon us, but from October to April in Canada, there isn’t enough sunlight to trigger the production of vitamin D in our skin. This means that throughout the winter and even during this next month, most of us don’t get enough. Vitamin D deficiency has been linked to depression, bone loss and increased risk for breast cancer and other diseases. Adequate levels can improve mood (it’s not called the sunshine vitamin for nothing), strengthen the immune system against viruses (like the common cold), help with weight maintenance, and even ease PMS symptoms.

Bonus: it’s one of the smallest, cheapest vitamins out there – you’ll want a daily dose of 1,000 IU (international units) of vitamin D3.

Folic Acid
If you’re considering having a baby – in a year or in 10 – you should take folic acid. Also known as folate, this B vitamin is necessary for proper development of the embryo. When taken in advance of and during pregnancy, it has been proven to reduce the risk for birth defects and some forms of cancer and heart disease. Research also shows it reduces the incidence of miscarriage, preterm delivery and low birth-weight in babies. Look for a multi-vitamin with a minimum of 400 micrograms (or 0.4 mg) of folate.