{"id":435028,"date":"2023-05-05T10:23:00","date_gmt":"2023-05-05T08:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=435028"},"modified":"2025-08-05T10:57:32","modified_gmt":"2025-08-05T08:57:32","slug":"women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/","title":{"rendered":"Women and Nutrition: the Most Important Vitamins and Minerals for Health and Beauty"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#Why_do_the_nutritional_needs_of_the_female_body_differ_from_those_of_the_male_body\" title=\"Why do the nutritional needs of the female body differ from those of the male body?\">Why do the nutritional needs of the female body differ from those of the male body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#Women_have_different_needs_for_vitamins_and_minerals\" title=\"Women have different needs for vitamins and minerals\">Women have different needs for vitamins and minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#What_food_should_women_focus_on_in_their_diet\" title=\"What food should women focus on in their diet?\">What food should women focus on in their diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#1_Sufficient_energy\" title=\"1. Sufficient energy\">1. Sufficient energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#2_Folic_acid\" title=\"2. Folic acid\">2. Folic acid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#3_Iron\" title=\"3. Iron\">3. Iron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#4_Calcium\" title=\"4. Calcium\">4. Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#5_Vitamin_D\" title=\"5. Vitamin D\">5. Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#6_Omega-3_fatty_acids\" title=\"6. Omega-3 fatty acids\">6. Omega-3 fatty acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#7_Iodine\" title=\"7. Iodine\">7. Iodine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#8_Vitamin_B12\" title=\"8. Vitamin B12\">8. Vitamin B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#9_Magnesium\" title=\"9. Magnesium\">9. Magnesium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#10_Beauty_nutrients_and_substances_for_beautiful_hair_nails_or_skin\" title=\"10. Beauty nutrients and substances for beautiful hair, nails or skin\">10. Beauty nutrients and substances for beautiful hair, nails or skin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Although it may seem at first glance that the nutritional requirements of the male and female body are not particularly different, the opposite is true. In fact, the female body undergoes various physiological changes that the male body has no idea about. This is naturally reflected in its specific <strong>nutritional needs.<\/strong> For example, a <strong>higher risk of iron deficiency<\/strong> or a greater need for <strong>folic acid<\/strong> due to pregnancy are typically female nutritional requirements. Which other nutrients do women need in greater quantities, and why is this the case?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_the_nutritional_needs_of_the_female_body_differ_from_those_of_the_male_body\"><\/span>Why do the nutritional needs of the female body differ from those of the male body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>From birth, the female and male body have<strong> different nutritional requirements.<\/strong> This is particularly evident in the need for total daily energy intake, which is typically lower in women and girls than in men and boys. During growth and development, however, the differences become progressively more pronounced and the requirements for macronutrients (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteins<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fats<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sacharidy (opens in a new tab)\">carbohydrates<\/a>) or micronutrients (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamins<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerals<\/a>) differ. A significant change occurs at<strong> puberty<\/strong>, when <strong>hormonal changes<\/strong> take place, which have a significant impact on <strong>energy and nutrient requirements.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hormonal changes<\/strong> and physiological processes related to the <strong>reproductive system<\/strong> are responsible for the greatest differences. From a young age, a woman&#8217;s nutritional needs are already influenced by her <strong>menstrual cycle.<\/strong> Subsequently, there may be a period when she <strong>prepares for pregnancy,<\/strong> which also requires certain changes in the diet. <strong>Pregnancy<\/strong> itself then creates a whole new set of nutritional considerations that a woman should pay attention to if she wants to maintain good health and at the same time support the proper development of the foetus. Furthermore, the <strong>breastfeeding<\/strong> that may follow also has its typical requirements. And just when one would think enough is enough, along comes another significant intervention that shakes up the nutritional needs, and that is <strong>menopause.<\/strong> All of the periods that the female body goes through are characterised by something different, and women should be aware of these specific needs. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"specific features of the female body\" class=\"wp-image-433546\" style=\"width:843px;height:562px\" title=\"specific features of the female body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Women_have_different_needs_for_vitamins_and_minerals\"><\/span>Women have different needs for vitamins and minerals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamins<\/strong><\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerals<\/strong><\/a> are nutrients that are essential for your bodies to function properly. These<strong> micronutrients<\/strong> are behind virtually all the processes that take place in the human body. Your task is to supply them to the body in optimal quantities through <strong>nutrition,<\/strong> because the body cannot produce them on its own.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of the factors that influence the need for particular nutrients is <strong>gender.<\/strong> The aforementioned <strong>physiological changes<\/strong> that the female body undergoes are responsible for <strong>different nutritional needs.<\/strong> In addition, the nutritional requirements of the female body also change much more significantly over the <strong>course of life.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To make matters even more complicated, apart from gender, the need for nutrients is influenced by <strong>age, health status<\/strong> or the <strong>level of physical and sporting activity.<\/strong> The need for nutrients is also different, for example, for those women who are eating according to a certain alternative diet, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetarianism<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"veg\u00e1nstvo (opens in a new tab)\">veganism<\/a>. However, it is still possible to identify specific micronutrients which women are unable to gain via their diet and to which they are generally more sensitive. The levels of these vitamins and minerals in the body are ideally controlled with the help of a <strong>doctor<\/strong> and care is taken to ensure sufficient intake through a <strong>varied diet.<\/strong> If food is not sufficient or if recommended by your doctor, it is appropriate to seek <strong>dietary<\/strong> <strong>supplementation.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg\" alt=\"vitamins and minerals for women\" class=\"wp-image-433561\" style=\"width:843px;height:562px\" title=\"vitamins and minerals for women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_food_should_women_focus_on_in_their_diet\"><\/span>What food should women focus on in their diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the following rows, we will describe the individual nutrients and also focus on their recommended daily intake. The recommended intake needs for the <strong>average healthy adult woman,<\/strong> including the period during <strong>pregnancy<\/strong> and <strong>breastfeeding,<\/strong> will be taken from the <strong>European Food Safety Authority (EFSA)<\/strong> and the <strong>German, Austrian and Swiss&nbsp;Nutrition Societies&nbsp;(DACH).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sufficient_energy\"><\/span>1. Sufficient energy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You should all be careful about receiving as much energy as your body needs <strong>for<\/strong> <strong>proper function and maintaining health.<\/strong> However, in the case of women, caloric intake is even more of a burning issue than in the case of men. In fact, the female body is <strong>more sensitive to energy shortages<\/strong> and low caloric intake can lead to <strong>specific problems.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may have heard of <strong>energy availability.<\/strong> This represents the energy that remains after you subtract the energy expenditure during sport from your daily caloric intake. When the resulting figure is too low in the long term (&lt; 30 kcal \/ kg body weight \/ day), this is referred to as <strong>low energy availability.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At this time, the female body often reports danger by shutting down physiological processes that are not vital. Reproductive function disorders are therefore common and are manifested by <strong>disorders of the menstrual cycle<\/strong> or <strong>loss of menstruation.<\/strong> This problem is typical, for example, in the world of female <strong>sportswomen<\/strong>, who have high-intense performance with an emphasis on the aesthetic component, and are very often restricted in their diet. When<strong> menstrual dysfunction<\/strong> and <strong>low energy availability<\/strong> combine with<strong> low bone density,<\/strong> they form a complex problem, called the<strong> female athletic triad.<\/strong> It carries with it a range of health issues, including weakened immunity, chronic fatigue or a higher risk of injury.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find out more about the topic of the female athletic triad in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-combat-the-absence-of-menstruation-and-other-symptoms-of-the-female-athlete-triad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fight the Loss of Menstruation and Other Symptoms of the Female Athletic Triad?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy do women need?<\/h3>\n\n\n\n<p>The need for energy intake depends on a woman&#8217;s <strong>age,<\/strong> <strong>health condition<\/strong> or <strong>lifestyle and sports activity<\/strong>. The EFSA recommendation ranges from <strong>1880 to 2680&nbsp;kcal\/day,<\/strong> with the lowest value for women with a sedentary lifestyle, while the highest may be suitable for athletes and very active women. However, caloric intake is very individual and should always be adapted to the current situation. If you need help with its calculation, you can use our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online energy intake calculator.<\/strong><\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59173,66412,62836,41077,6322,28393,29691,29401,42889,40864,34225,5585,28765,57844,36253,61402,61402,61396,53284,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Folic_acid\"><\/span>2. Folic acid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folic acid<\/strong><\/a>, also known as <strong>vitamin B9,<\/strong> is a nutrient essential for the proper<strong> development of the human body.<\/strong> It plays an important role during <strong>pregnancy,<\/strong> when it contributes to the proper <strong>growth and development of the foetus.<\/strong> It is thus one of the more <strong>emphasised vitamins<\/strong> in relation to pregnancy. However, it is ideal to ensure its sufficient intake not only during this period, but in general during a <strong>woman&#8217;s reproductive age.<\/strong> Thanks to it, the body is<strong> better prepared for a possible pregnancy.<\/strong> Folic acid is also involved in normal <strong>blood formation<\/strong> or, for example, the proper function of the <strong>immune system.<\/strong> <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does the lack of folic acid manifest itself?<\/h3>\n\n\n\n<p>The most serious manifestations of folic acid deficiency are related to the development of the foetus during pregnancy. A deficiency of this vitamin increases the risk of developing<strong> neural tube defects<\/strong> in the developing foetus. The neural tube is the <strong>foundation of the nervous system,<\/strong> from which the <strong>brain and<\/strong> <strong>spinal cord are formed.<\/strong> Its disorder can manifest itself, for example, with spina bifida. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A low intake of this vitamin can also be manifested by<strong> anaemia,<\/strong> <strong>fatigue<\/strong> and a feeling of<strong> lack of energy<\/strong> or <strong>psychological problems.<\/strong> <span style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much folic acid do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>330 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>600 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>500<\/strong> <strong>\u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>300 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>550 \u03bcg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>450 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of folic acid?<\/h3>\n\n\n\n<p><strong>Plant foods<\/strong> are particularly rich in folic acid. Although a certain amount of the vitamin is found in almost all plant sources, the richest include <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a>, <strong>leafy greens, oranges, grapefruit,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>peanuts<\/strong><\/a><strong> and <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts<\/strong><\/a><strong>.<\/strong> Folic acid can also be found in <strong>offal<\/strong> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>yeast<\/strong><\/a>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in folic acid<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Folic acid content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">479&nbsp; \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpeas<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">557 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">194 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lettuce<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rocket salad<\/td><td class=\"has-text-align-center\" data-align=\"center\">97 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oranges<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almonds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">44 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg\" alt=\"benefits of folic acid\" class=\"wp-image-433611\" title=\"benefits of folic acid\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Iron\"><\/span>3. Iron<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Iron<\/strong><\/a>&nbsp;has countless functions in the body. It is best known for its role in the <strong>formation of red blood cells and haemoglobin<\/strong> and as an aid in the <strong>transport of oxygen.<\/strong> In addition, however, it participates in the <strong>production of energy,<\/strong> helps to maintain <strong>normal cognitive functions<\/strong> and the proper <strong>function<\/strong> of the <strong>immune system.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, however, it is a nutrient whose deficit is generally very<strong> widespread,<\/strong> especially for women of<strong> reproductive age.<\/strong> Women commonly experience <strong>anaemia<\/strong> as iron is regularly lost in the blood during <strong>menstruation.<\/strong> If a woman repeatedly has severe bleeding, this can lead to a more <strong>pronounced iron deficiency.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does an iron deficiency manifest?<\/h3>\n\n\n\n<p>A mild iron deficiency may not always manifest itself. You often discover it accidentally during blood tests. However, a larger deficit is associated with symptoms such as<strong> cold hands and feet, fatigue, pale skin or dizziness.<\/strong> It can also be manifested by <strong>shortness of breath, tachycardia<\/strong> (quickened heartbeat) or <strong>chest pain.<\/strong><span style=\"color: #ff6600;\"> [20,29]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much iron does a woman need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female prior to menopause: <strong>16 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>average adult female during menopause: <strong>11 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>16 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>16 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female:<strong> 15 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>30 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>20 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of iron?<\/h3>\n\n\n\n<p>Many foods of both <strong>animal<\/strong> and <strong>plant origin<\/strong> are rich in iron. The main <strong>animal sources<\/strong> are<strong> meat, offal<\/strong> and <strong>eggs.<\/strong> From plants, <strong>legumes,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>oats<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chocolate<\/strong><\/a>&nbsp;or<strong> nuts and seeds<\/strong> are the richest in iron.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Animal foods rich in iron<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Iron content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">roast pork<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pork<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">egg yolk<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Plant foods rich in iron<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Iron content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sunflower seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/90-dark-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dark chocolate<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">11.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almonds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oat flakes<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">peas<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you cannot consider plant and animal sources as equal. The so-called <strong>non-heme iron in plant foods<\/strong> is<strong> less available to<\/strong> <strong>the body<\/strong> than <strong>heme iron in animal sources.<\/strong> Whilst you get about <strong>15 &#8211; 35%<\/strong> of iron from animal foods, it is only about <strong>5 &#8211; 12%<\/strong> from plant foods. When a woman cannot meet a sufficient intake of iron in the form of food, it is advisable to consider an intake of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplements<\/a>. <span style=\"color: #ff6600;\">[6,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, you can support the absorption of non-heme iron, for example by combining it with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamin C<\/strong><\/a> or<strong> animal proteins.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp\" alt=\"benefit of iron for women\" class=\"wp-image-433627\" style=\"width:843px;height:563px\" title=\"benefit of iron for women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Calcium\"><\/span>4. Calcium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You need <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calcium<\/a><\/strong>&nbsp;for the health of your <strong>bones<\/strong> and <strong>teeth<\/strong>, but it is also essential for the proper <strong>transmission of nerve impulses<\/strong> or <strong>muscle contraction.<\/strong> However, this generally known function in bone metabolism is the main reason why calcium is specific for women&#8217;s health. Women have a <strong>higher risk of osteoporosis<\/strong> compared to men, due to the<strong> hormonal changes<\/strong> that occur during <strong>menopause<\/strong> (a lower level of oestrogen promotes bone thinning). <span style=\"color: #ff6600;\">[1,26,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to research, in Europe in 2019, the <strong>incidence<\/strong> of osteoporosis was <strong>four times<\/strong> higher in women compared to men. While<strong> 6.6%<\/strong> of men over 50 suffered from osteoporosis, it was up to <strong>22.6%<\/strong> of women in the same age group. Sufficient intake of calcium is therefore very important for women to maintain high-quality bone mass. You should not forget that it is advisable to start building reserves as soon as possible, because the<strong> peak amount of bone mass<\/strong> occurs for most people between the <strong>ages<\/strong> <strong>of 25 and 30.<\/strong> <span style=\"color: #ff6600;\">[1,19,26,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, scientists also link <strong>calcium<\/strong> with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nine-tips-to-relieve-painful-menstruation-and-harmonise-your-cycle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>premenstrual syndrome (PMS).<\/strong><\/a> This is because women seem to have<strong> lower blood calcium levels<\/strong> before menstruation. This is also supported by the effect of oestrogen, the level of which is higher during this period of the cycle. Oestrogen supports the <strong>deposit of calcium in the bones,<\/strong> but due to its low level in the blood, it probably changes the activity of serotonin, which <strong>affects mood.<\/strong> Fluctuations in oestrogen and calcium levels can also be <strong>associated with mood swings typical of PMS.<\/strong> <span style=\"color: #ff6600;\">[1,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does a calcium deficiency manifest?<\/h3>\n\n\n\n<p>Calcium deficiency can manifest itself in various symptoms spread throughout the body. You may see <strong>splitting nails, hair loss<\/strong> or <strong>fragile skin.<\/strong> A more serious deficit can be manifested, for example, by <strong>muscle spasms, disturbances in heart activity or<\/strong> <strong>cognitive disorders.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much calcium do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy:<strong> 950 &#8211; 1000 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding:<strong> 950 &#8211; 1000 mg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8,15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>1000 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding:<strong> 1000 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of calcium?<\/h3>\n\n\n\n<p>Plant and animal foods are rich in calcium. However, <strong>animal sources<\/strong> are considered a <strong>better source<\/strong> because calcium is better <strong>absorbed<\/strong> from them. Unlike plant foods, they do not contain <strong>oxalates, phytic acid<\/strong> and other substances that reduce the absorption of calcium. While about <strong>5%<\/strong> of calcium is absorbed from plant sources, you get about <strong>30%<\/strong> from animal sources. <span style=\"color: #ff6600;\">[6,33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Animal foods rich in calcium<\/h4>\n\n\n\n<p><strong>Dairy products, sardines <\/strong>and<strong> eggs<\/strong> are the best animal sources for calcium.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Calcium content (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30% edam cheese<\/td><td class=\"has-text-align-center\" data-align=\"center\">730 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">382 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">white yoghurt 3%<\/td><td class=\"has-text-align-center\" data-align=\"center\">183 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">egg yolk<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">milk<\/td><td class=\"has-text-align-center\" data-align=\"center\">123 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Plant foods rich in calcium<\/h4>\n\n\n\n<p>The best plant sources are <strong>poppy seeds<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts and seeds<\/a> and <strong>brassica vegetables<\/strong> (kale, broccoli, cauliflower, kohlrabi, etc.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Calcium content (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blue-poppy-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">poppy seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1440 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">almonds<\/td><td class=\"has-text-align-center\" data-align=\"center\">269 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cabbage<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">broccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also get calcium from foods that are <strong>enriched (fortified)<\/strong> with it. You will often find it added, for example, in<strong> plant-based drinks<\/strong> (almond, soy and other plant-based milk), <strong>breakfast<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cereals<\/strong><\/a> or<strong> fruit juice.<\/strong> However, if natural food sources or foods enriched with calcium are not enough to fulfil its sufficient intake, you can also obtain it from a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplement<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg\" alt=\"calcium is important for women's health\" class=\"wp-image-433642\" title=\"calcium is important for women's health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vitamin_D\"><\/span>5. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D<\/a><\/strong>&nbsp;has countless functions in the body. It is involved in the function of the <strong>immune system,<\/strong> the normal function of the <strong>thyroid gland<\/strong> and <strong>muscles.<\/strong> In addition, however, it is a very important part of <strong>bone health,<\/strong> as it participates in the optimal <strong>absorption and utilisation<\/strong> <strong>of calcium and phosphorus.<\/strong> Like the aforementioned calcium, it is especially important for women because of their<strong> higher risk of developing osteoporosis.<\/strong><span style=\"color: #ff6600;\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does a vitamin D deficiency manifest?<\/h3>\n\n\n\n<p>There are quite a few symptoms associated with vitamin D deficiency. It can be manifested by <strong>weakened bones, a less<\/strong> <strong>efficient immune system<\/strong> and <strong>greater susceptibility to infections<\/strong> or, for example,<strong> fatigue and weakness.<\/strong> This deficit can be related to <strong>poorer regeneration<\/strong> and healing of wounds, as well as to impaired sleep quality.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much vitamin D do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>15 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources vitamin D?<\/h3>\n\n\n\n<p>The main source of vitamin D is <strong>sunlight.<\/strong> Of the foods,<strong> fatty sea fish, fish oil, offal (especially roast) and egg yolk<\/strong> stand out with their content. It can also be found in<strong> fungi<\/strong> and <strong>lichens,<\/strong> where it is produced by the action of UVB radiation.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in vitamin D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Vitamin D content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">salmon<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mackerel<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">herring<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">egg yolk<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, other foods are vitamin D poor. Due to this, as well as the short period when we are blessed with sunny weather, it is quite difficult to meet the daily need for this vitamin. Therefore, it is usually advantageous to supplement it in the form of a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplement<\/a>. If vitamin D deficiency is accompanied by calcium deficiency, it may be advisable to supplement them <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-vitamin-d3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">together<\/a> and thus support bone metabolism more so. Even <strong>vegans<\/strong> won&#8217;t have a problem with supplementation, as in this day and age there are nutritional supplements with well-absorbed <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plant-based<\/a>&nbsp;vitamin D.<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our article will explain to you more about the importance of vitamin D &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D: Why Is It So Important, What Causes a Deficiency and How to Supplement It?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg\" alt=\"benefits of vitamin D\" class=\"wp-image-433674\" title=\"benefits of vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Omega-3_fatty_acids\"><\/span>6. Omega-3 fatty acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 fatty acids<\/strong><\/a> are <strong>polyunsaturated fatty acids<\/strong> that are part of fat and are associated with many health benefits.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These healthy fats, specifically <strong>alpha-linolenic acid,<\/strong> help maintain <strong>normal cholesterol levels<\/strong> and thus have a positive effect on cardiovascular health. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Long-chain omega-3 fatty acids <strong>EPA<\/strong> and<strong> DHA<\/strong> not only affect the heart but also the health of the <strong>eyes<\/strong> and <strong>brain.<\/strong> Furthermore, they can contribute to the health of the skin or, the function of the immune system. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For women, omega-3 fatty acids are additionally important because of their relationship to<strong> pregnancy<\/strong> or<strong> gynaecological<\/strong> <strong>problems.<\/strong> Studies indicate that omega-3 could have a positive effect on the risk of developing <strong>endometriosis<\/strong> or <strong>breast cancer.<\/strong> <span style=\"color: #ff6600;\">[5,18,22,27,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, during pregnancy they could play a role in preventing<strong> premature birth<\/strong> and apparently have a positive effect on the development of the<strong> foetal nervous system.<\/strong><span style=\"color: #ff6600;\"> [5,18,22,27,28]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much omega-3 do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>the average adult female:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li><strong>ALA<\/strong> intake should account for <strong>0.5% of total energy intake (TEI)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>during pregnancy:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>increased by an additional<strong>&nbsp;100 &#8211; 200 mg DHA&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>ALA<\/strong> intake should account for <strong>0.5% TEI<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>during breastfeeding:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>increased by an additional<strong>&nbsp;100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li><strong>ALA<\/strong> intake should account for <strong>0.5% TEI <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In the average adult woman, as well as during pregnancy and breast-feeding, <strong>ALA<\/strong> intake should be <strong>0.5% of TEI,<\/strong><\/li>\n\n\n\n<li>no recommendations exist for the for intake of EPA and DHA <span style=\"color: #ff6600;\">[31]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where can you find omega-3?<\/h3>\n\n\n\n<p><strong>Alpha-linolenic acid (ALA),<\/strong> which is <strong>essential<\/strong> for your body and you need to get it from food, can be found most abundantly in <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>flax seeds<\/strong><\/a><strong>, linseed oil,<\/strong> <strong>rapeseed oil, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">walnuts<\/a>, soy<\/strong> or, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>chia seeds<\/strong><\/a><strong>. EPA and DHA<\/strong> are partially formed from ALA, but the proportion of this conversion is relatively small. Only about<strong> 5%<\/strong> is converted to EPA and<strong> less than 0.5%<\/strong> to DHA. In order to reap their benefits, it is so important to obtain them from other sources as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In food, they are most represented in <strong>fatty sea fish<\/strong> (salmon, mackerel, herring, etc.) and <strong>fish fat.<\/strong> <strong>Seaweed<\/strong> is also a plant source. However, due to the small amount of food sources, it is quite difficult to fulfil their recommended daily requirement. Therefore, it may be advisable to <strong>supplement<\/strong> them in the form of a nutritional supplement, either from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish oil<\/a> or, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seaweed<\/a>, which is also suitable for vegans. <span style=\"color: #ff6600;\">[21,36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>More comprehensive information about omega-3 fatty acids can be found in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 Fatty Acids: Are You Consuming Enough and in the Right Proportion to Omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg\" alt=\"Omega-3 fatty acids are important for women's health\" class=\"wp-image-433693\" style=\"width:843px;height:562px\" title=\"Omega-3 fatty acids are important for women's health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n.jpg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Iodine\"><\/span>7. Iodine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iodine-kelp-extract-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Iodine<\/strong><\/a>&nbsp;is essential for many processes in the body, such as normal <strong>thyroid function<\/strong> and <strong>thyroid hormone production<\/strong>. At the same time, it is important for maintaining the<strong> metabolism of energy<\/strong> or the normal functioning of the <strong>nervous system.<\/strong><span style=\"color: #ff6600;\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iodine is also one of the minerals most often mentioned in connection with a <strong>healthy pregnancy.<\/strong> This mineral is essential for the<strong> proper development of the foetus&#8217;s brain.<\/strong> With iodine deficiency during pregnancy, there is a risk of various disorders of the nervous system. Its deficiency can also cause so-called foetal hypothyroidism and damage the cognitive development of the foetus. It is for this reason that the WHO (World Health Organisation) and UNICEF have proposed the <strong>iodisation of table salt,<\/strong> which helps prevent these problems. However, salt iodisation is <strong>not mandatory in all European countries,<\/strong> so even today you can encounter a deficit. <span style=\"color: #ff6600;\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does an iodine deficiency manifest?<\/h3>\n\n\n\n<p>Symptoms of iodine deficiency are most common in children and pregnant women. Deficiency can be manifested by <strong>hypothyroidism,<\/strong> i.e. reduced function of the thyroid gland. If iodine is lacking during pregnancy, it can lead to a greater chance of <strong>miscarriage.<\/strong> In children, iodine deficiency can subsequently manifest itself as, <strong>mental retardation.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much iodine do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>150 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>200 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>200 \u03bcg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>150 &#8211; 200 \u03bcg <\/strong>(150 -180 \u03bcg for women over 50 years old)<\/li>\n\n\n\n<li>during pregnancy: <strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>200 &#8211; 260 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of iodine?<\/h3>\n\n\n\n<p>The main sources of iodine are<strong> fish, seafood, eggs, milk and milk products and iodised table salt.<\/strong> When the intake of iodine from the diet is not enough, you can turn to a<strong> nutritional supplement.<\/strong> However, it is advisable to find out what the level of iodine in your body is and to consult a <strong>doctor<\/strong> about possible supplementation. An overdose of iodine has unpleasant health consequences. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Foods rich in iodine<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Iodine content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">salmon<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tinned tuna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cheese<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg\" alt=\"iodine is essential for women's health\" class=\"wp-image-433708\" style=\"width:843px;height:562px\" title=\"iodine is essential for women's health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vitamin_B12\"><\/span>8. Vitamin B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You need <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamin B12<\/strong><\/a> for the proper formation of <strong>red blood cells,<\/strong> optimal <strong>energy metabolism,<\/strong> and normal function of the <strong>immune system.<\/strong> It plays an important role in<strong> cell division, DNA<\/strong> <strong>formation<\/strong> and the function of the<strong> nervous system.<\/strong> Women should not neglect its intake during pregnancy, as it significantly contributes to the <strong>optimal development of the foetus.<\/strong> <span style=\"color: #ff6600;\">[30,35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does a vitamin B12 deficiency manifest?<\/h3>\n\n\n\n<p>A deficiency of vitamin B12 may not manifest itself immediately, but rather after several years, since your body has stored reserves in the liver. Over time, it can manifest itself as<strong> anaemia, fatigue, pallor,<\/strong> <strong>neurological problems<\/strong> such as numbness, etc. If there is insufficient intake of vitamin B12 during pregnancy, there is a higher risk of <strong>delayed development<\/strong> or<strong> neurological problems in the child.<\/strong><span style=\"color: #ff6600;\"> [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much vitamin B12 do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>5 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding:<strong> 5.5<\/strong> <strong>\u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of vitamin B12?<\/h3>\n\n\n\n<p>This vitamin is specific in that it is found <strong>almost exclusively in animal foods.<\/strong> Its main sources are <strong>meat, fish, eggs, offal and<\/strong> <strong>dairy products.<\/strong> From plant foods, it can be found in <strong>seaweed<\/strong> and <strong>mushrooms<\/strong> grown in soil with a high vitamin B12 content. <strong>Fermented foods<\/strong> that contain vitamin B12 are an interesting source because it is formed by <strong>bacteria.<\/strong> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg\" alt=\"benefits of vitamin B12\" class=\"wp-image-433723\" title=\"benefits of vitamin B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Magnesium\"><\/span>9. Magnesium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnesium<\/a><\/strong>&nbsp;is a mineral necessary for the activity of more than 300 enzymes in the human body. Enzymes speed up biochemical reactions in the body, and magnesium specifically participates, for example, in the<strong> formation of proteins<\/strong> or <strong>energy metabolism.<\/strong> You also need it for the normal functioning of the <strong>nervous system,<\/strong> <strong>muscles<\/strong> and for optimal <strong>mental activity.<\/strong> <span style=\"color: #ff6600;\">[30,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many will recognise magnesium as a nutrient recommended for cramping. However, its possible effect can be used not only by <strong>athletes,<\/strong> but also by women of reproductive age. Magnesium most likely helps <strong>reduce the occurrence of cramps during<\/strong> <strong>menstruation.<\/strong> In addition, it seems that it can be a good helper during<strong> PMS,<\/strong> when it probably helps to reduce <strong>fatigue, irritability,<\/strong> <strong>mood swings<\/strong> and other symptoms typical of PMS. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How does a magnesium deficiency manifest?<\/h3>\n\n\n\n<p>Symptoms of magnesium deficiency can vary. It can manifest itself, for example, in the aforementioned <strong>muscle cramps, fatigue<\/strong> or <strong>sleep problems.<\/strong> It can also be related to irritability or heart problems.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much magnesium do women need daily?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>EFSA recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>300 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>DACH recommendations:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>average adult female: <strong>300 &#8211; 310 mg<\/strong><\/li>\n\n\n\n<li>during pregnancy: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>whilst breastfeeding: <strong>300 mg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the sources of magnesium?<\/h3>\n\n\n\n<p>This mineral substance is relatively abundant in food. Its main sources are <strong>plant foods,<\/strong> especially<strong> whole grain products,<\/strong> <strong>oatmeal, legumes, nuts and seeds, and leafy greens.<\/strong> From animal sources, it can be found mostly in<strong> fish<\/strong> and<strong> seafood.<\/strong> <strong>Mineral waters<\/strong> with magnesium content can also be a great source. If the intake of magnesium from the diet is not enough, you can help by taking a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplement<\/a>. <span style=\"color: #ff6600;\">[13,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Food rich in magnesium and content values<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Magnesium content (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sunflower seeds<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew nuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 85% dark chocolate <\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">buckwheat<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">peanuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oat flakes<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lentils<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about magnesium in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg\" alt=\"benefits of magnesium for women\" class=\"wp-image-433739\" style=\"width:843px;height:563px\" title=\"benefits of magnesium for women\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Beauty_nutrients_and_substances_for_beautiful_hair_nails_or_skin\"><\/span>10. <em>Beauty nutrients<\/em> and substances for beautiful hair, nails or skin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Women generally care more about how their body looks. They pay attention to their intake of nutrients that support the health of their hair, nails or skin. Which specific nutrients can help with this? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg\" alt=\"\" class=\"wp-image-433888\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Selenium<\/strong><\/a>&nbsp;is a mineral substance with proven <strong>antioxidant effects.<\/strong> Thanks to this, it is an important part of a functional <strong>immune system<\/strong> and protects against many diseases. In addition, however, it is also valued for maintaining a healthy appearance, as it helps maintain the<strong> health of the hair and nails.<\/strong><span style=\"color: #ff6600;\"> [30]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hyaluronic acid<\/strong><\/a>&nbsp;is naturally found in many tissues, such as cartilage, hair or skin. This is also why it is used as part of nutritional supplements that aim to <strong>reduce the appearance of wrinkles, prevent drying of the skin<\/strong> and its <strong>overall health.<\/strong> Its role is to retain water in the cells, thanks to which the skin appears more <strong>hydrated and fresher.<\/strong><span style=\"color: #ff6600;\"> [39]<\/span><\/li>\n\n\n\n<li><strong>Collagen<\/strong> is a protein that is a natural part of articular cartilage. That is also why it is used as part of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen-joint-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">joint nutrition<\/a>. However, its other benefit is that it also has a positive effect on the health of the skin, because it is the most represented protein in connective tissue, which includes the skin. <span style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Biotin<\/strong><\/a>,&nbsp;also called <strong>vitamin B7<\/strong>, is an important part of <strong>energy<\/strong> <strong>metabolism,<\/strong> the activity of the <strong>nervous system<\/strong> or the <strong>metabolism of carbohydrates, fats and proteins.<\/strong> However, it is also worth mentioning its possible effect on the health of <strong>hair, nails and skin.<\/strong> That is why it is important to ensure its sufficient intake, for example in the case of hair loss or in an attempt to slow down the development of wrinkles. <span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong>Complex nutritional supplements:<\/strong> you often need a combination of substances to achieve the desired effect on health or appearance. It is these substances that you can focus on to take care of your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hair<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">skin <\/a>or overall <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-beauty-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy appearance<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The female body has its own specific needs, which are mainly related to typical <strong>hormonal changes<\/strong> and <strong>reproductive health.<\/strong> Certain vitamins and minerals, such as<strong> iron, folic acid, calcium<\/strong> and <strong>iodine<\/strong>, are particularly important for the female body. When a woman wants to ensure good health or, for example, prepare for a smooth pregnancy or fewer health problems in old age, the <strong>body&#8217;s nutritional requirements should not be ignored.<\/strong> The core is a <strong>varied and high-quality diet,<\/strong> and if this is not enough, it is advantageous to help yourself with suitable <strong>nutritional supplements.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in this article and you have women around you who will also appreciate this information, feel free to share these tips on how to take better care of the health. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Women are not the lesser version of men with long hair. In fact, the female body has a number of physiological characteristics and these carry with them specific nutritional requirements. In today&#8217;s article, we&#8217;ll discuss which nutrients are important for women&#8217;s health.<\/p>\n","protected":false},"author":156,"featured_media":433797,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,6869,6497,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-435028","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-minerals","10":"tag-nutritional-supplements","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Women and Nutrition: the Most Important Vitamins and Minerals for Health and Beauty - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which vitamins and minerals are important for women? What to take during pregnancy, breastfeeding and menopause, and how to take care of your skin and hair?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Women and Nutrition: the Most Important Vitamins and Minerals for Health and Beauty - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Which vitamins and minerals are important for women? What to take during pregnancy, breastfeeding and menopause, and how to take care of your skin and hair?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-05T08:23:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-05T08:57:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Women and Nutrition: the Most Important Vitamins and Minerals for Health and Beauty\",\"datePublished\":\"2023-05-05T08:23:00+00:00\",\"dateModified\":\"2025-08-05T08:57:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\"},\"wordCount\":4352,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"keywords\":[\"health\",\"minerals\",\"nutritional supplements\",\"vitamins\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/\",\"name\":\"Women and Nutrition: the Most Important Vitamins and Minerals for Health and Beauty - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/women-and-nutrition-the-most-important-vitamins-and-minerals-for-health-and-beauty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"datePublished\":\"2023-05-05T08:23:00+00:00\",\"dateModified\":\"2025-08-05T08:57:32+00:00\",\"description\":\"Which vitamins and minerals are important for women? 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