Hey, there Readers! 👋 Welcome to this week's Women's Research Review!

We're chatting about the top 3 supplements often recommended for women. But remember, always consult a healthcare professional before starting any supplement regimen. Now, let's get to this week's studies! 🎉📚

This fascinating study out of Mexico explored the effect of calcium - yes, the same stuff that makes your favourite milk, cheese, and yoghurt - on the bone health of pregnant and postpartum women. 🥛🧀 PMID: 25511814

During pregnancy and breastfeeding, your body naturally goes into overdrive to ensure that your little one gets enough calcium.

The researchers wondered if supplementing with extra calcium could help mothers maintain their own bone health while supplying their growing baby's needs. 👶💪

To test this out, they worked with 670 pregnant women, splitting them into two groups.

Half of the ladies were given 1,200 mg/day of calcium supplements, while the other half were given a placebo. The study continued until one month after childbirth.

Here’s where things get interesting. The scientists checked the women's urine for a marker that reveals how much bone is being broken down - a process called bone resorption.

The end result?

Even better, the women who were diligent about taking their supplements (consistently taking at least 50% to 75% of their pills) saw up to 22.1% less bone resorption.

Furthermore, these calcium supplement champions showed less bone loss one month postpartum, indicating that this beneficial effect continues after birth.

So, let's round up what we've learned:

Main Takeaways 🎯

• Our bodies are amazing at balancing calcium needs during pregnancy and breastfeeding, but a calcium supplement could potentially help defend against the bone loss often linked with childbearing. 🤱💪

• Regularity matters. Those who consistently took their supplements saw the best results. So don't forget that daily dose! ⏰

Actionable Step 💡

• If you're pregnant, breastfeeding, or planning to be, consider discussing with your healthcare provider about the potential benefits of adding a calcium supplement to your routine.

• The World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations recommend a dietary intake of 1200 mg/day of calcium for pregnant women and 1000 mg/day for non-pregnant adults (19–50 years old)

Let's take a step into our second study of the week, which is all about a sunshine vitamin that you might know - Vitamin D. ☀️💊 PMID: 32846760

This study put the spotlight on Vitamin D supplements as a potential superstar to reduce falls and fractures, especially in older women.

While there's been a lot of chatter about Vitamin D's potential in this area, the results have been a mixed bag.

That's where this 2020 meta-analysis comes in, which crunched the numbers from loads of different trials to give us a clearer picture. 🧐

These data whizzes pulled together results from 47 randomized controlled trials (RCTs), covering a massive 58,424 participants. This massive group included mostly women under the age of 80.

But wait for it...there's a twist! 🔄

In the mix of these studies, it was found that only the combo of Vitamin D with calcium significantly reduced the risk of falls.

So, it seems like this dynamic duo of supplements may have each other's backs.

Now, onto fractures. While Vitamin D alone didn't show a significant benefit for reducing fractures, the picture changed when calcium was added to the equation.

Again, the combination of Vitamin D and calcium significantly lowered fracture rates. 🦴💪

Main Takeaways 🎯

• Vitamin D alone can reduce the risk of falls, especially for women under 80. 🙌

• It’s a team effort - Vitamin D with calcium significantly reduces both the risk of falls and fractures. 🦴🤝

Actionable Step 💡

• Consider a chat with your healthcare provider about Vitamin D and calcium supplements, especially if you're at risk for falls and fractures.

• Always weigh the benefits and potential drawbacks before starting any new supplement regimen. 💊

Let's dive into our third and final study this week - it's all about iron and its potential benefits for those annoying moments of fatigue, even if you're not anaemic. 💉💊 PMID: 21705493

This research is groundbreaking as it's the first to explore the power of intravenous iron in combating fatigue in non-anaemic patients who have low serum ferritin (a key player in storing iron in your body).

So, let's break down what happened.

Researchers gathered 90 premenopausal women who were all feeling the fatigue, but with a twist - they had normal hemoglobin levels (the protein in your red blood cells that carries oxygen) but low serum ferritin.

Half of these ladies received a hefty 800 mg of intravenous iron, while the other half got a placebo.

And here's the kicker - the women with the lowest ferritin levels at the start of the study saw the biggest improvement in fatigue after getting the iron boost.

It wasn't all smooth sailing, though, as 21% of the women receiving the iron treatment experienced some non-serious side effects, compared to only 7% in the placebo group. So, there's a bit of a trade-off to consider.

Now, let's wrap up the findings:

Main Takeaways 🎯:

• Intravenous iron could be a game changer for non-anaemic women feeling fatigued, especially if they have low serum ferritin. 💉⚡

• But bear in mind that there could be side effects, even if they're generally non-serious. Always important to consider the pros and cons! 🧐

Actionable Step 💡:

• Are you battling constant fatigue but your hemoglobin levels are normal? It could be worth discussing with your doctor about checking your serum ferritin levels.

• If they're low, a boost of iron might just do the trick. Remember, always understand the potential benefits and possible side effects before starting any treatment. 💪💊

As we wrap up our iron talk, it's crucial to remember your Recommended Daily Allowance (RDA) for iron, which changes based on your gender, age, and other life factors. Here's a quick cheat sheet for you to remember:

• Men and non-menstruating women: 8 mg 💁‍♂️💁‍♀️

• Menstruating women aged 14-18 years: 15 mg 🩸👧

• Menstruating women aged 19-50 years: 18 mg 🩸👩

• Pregnant women: a whopping 27 mg 🤰

• Lactating women less than 18 years old: 10 mg 🤱👧

• Lactating women aged 19-50 years: 9 mg 🤱👩

These figures include the iron you get from your diet. So if you're eating a balanced, iron-rich diet, you might not even need to consider supplements.

And there you have it, ladies! This week's review has given us some key takeaways:

• Calcium supplements during pregnancy can protect your bones. So, expectant mothers, consider 1200 mg of calcium daily! 🤰💊

• Vitamin D supplements, especially when paired with calcium, can help to reduce falls, ideal for women over 50. Aim for 600-800 IU of Vitamin D and 1000-1200 mg of calcium per day. 🌞💪

• Iron can help combat fatigue for those with low ferritin but normal haemoglobin levels. If you're feeling fatigued, discuss your iron levels with your doctor! Don't forget, menstruating women 19-50 years old need about 18 mg of iron daily. 🥱🔋

Remember, everyone's unique, so always talk to your healthcare provider before starting any new supplement.

Stay strong, stay beautiful, and see you next week! 👋💕

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