Women are often on a quest to find ways to slow down the aging process. The newest anti-wrinkle creams and skin treatments might be alluring to many women, but we all know that if you want to slow down the aging process, it comes from the inside – through exercise, a proper diet of whole foods and the required supplements. Most women will benefit from the following supplements:

Magnesium And Calcium

Calcium can mostly be found in the teeth and bones. The small amount of calcium floating around in the blood is critical for supporting the heart, muscles and normal cell function. If the amount of calcium in the blood drops, the body will take calcium from the bones, which can result in osteoporosis.

Magnesium helps your muscles to relax and it can be taken with calcium in order to naturally lower blood pressure and to help your whole body to relax for a wonderful night’s sleep. A good option would be to get a supplement with a 2:1 ratio of about 500mg of calcium and 250mg of magnesium. One tablet can be taken in the morning to help lower blood pressure and one can be taken in the evening just before you go to bed.

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Omega-3 Fish Oil

The omega-3 essential fatty acids can be found in tuna, sardines, herring, trout and salmon. Fish are rich in EPA and DHA-fats which cannot be produced by the body. As many women do not get enough of these types of fats, a good quality fish oil supplement is quite important. 1000mg per day will help to prevent heart disease, support blood vessels and help reduce inflammation. It can also further help to reduce joint pain and inflammation, improve brain function, prevent depression and moodiness and lower blood pressure.

B-Complex

The B-complex vitamins are found in vegetables, fruits and whole grains and include vitamins B12, B6, B5, B3, B2 and B1. It is mostly found in milk, fish and meat. If a woman has a stressful life and she’s also burning calories at the gym, these are very important vitamins as they will support the adrenal glands and balance hormones. They will also prevent the stress-hormone (cortisol) from being released which is mostly stored in the lower abdomen.

• Vitamin B1 helps to convert nutrients into energy and, therefore, plays an important role in metabolism. Food sources are wheat germ, sunflower seeds and pork.
• Vitamin B2 acts as an antioxidant and helps to convert food into energy. Foods high in Vitamin B2 are mushrooms, beef and organ meats.
• Vitamin B3 plays a role in DNA repair and production, metabolism and cellular signaling. Food sources include lentils, tuna and chicken.
• Vitamin B5 is involved in cholesterol and hormone production. Avocado, yogurt, fish and liver are good sources.
• Vitamin B6 is involved in the creation of neurotransmitters, red blood cell production and amino acid metabolism. Food sources are potatoes, salmon, and chickpeas.
• Vitamin B12 is needed for neurological function, red blood cell development and DNA production. It is found in dairy, seafood, eggs and meats.

Coenzyme Q10

Foods such as fish, meat, beans and legumes contain Coenzyme Q10. It supports heart function, slows down the aging process, fuels the mitochondria in cells and acts as a powerful antioxidant. It should be taken if you are using statins or cholesterol-lowering medications as they block the body’s ability to absorb Coenzyme Q10 from food. 100mg should be taken with food daily.

Vitamin D3

Vitamin D3 can be produced by our bodies when exposed to sunlight, but with every moisturizer and makeup line touting sunscreen, our bodies often can’t absorb the full benefits of sunlight. It helps to build the immune system by fighting diseases such as osteoporosis. When supplementing – take at least 500 – 800 IU daily.

Lutein

Lutein is found in corn, some fruits, egg yolks and dark, leafy green vegetables. This powerful antioxidant protects the eyes from free radicals (pollutants, chemicals and toxins). 6 to 10 mg should be taken daily with food.

Resveratrol

This powerful antioxidant contains polyphenol found in stems, seeds and skins of grapes. It increases the longevity and cellular productivity that leads to a younger looking skin. It is also good for the heart.