In general, family food and supplement support will overlap a bit with womens’ health, but there are a few extra things we need to consider taking. As women, we tend to have a little extra on our plates – ok, a lot – and we usually do not take enough time to relax or even have a hard time relaxing, therefore, taking special note and making sure we are getting enough from our meals and supplements, are good ideas for long-term health.
Here are my top 6 supplements for women:
1. Multivitamin and Mineral
Why? A good quality multivitamin and mineral are very important in keeping our nutrient reserves up, which keep us cold and flu-free or allow us to rebound fast after about with any illness.
Brand: Vitanica, Designs for Health, Pure Encapsulations
2. B – Vitamin Complex
Why? B vitamins supply cells with energy and nutrients, thus making them vital for proper adrenal, immune and nervous system function. I find that when women take an extra supplement of a b complex, they have: less fatigue, anxiety, illness, enhanced mood and even improved memory.
Brand: I prefer the liquid complex as it absorbs quickly and Seroyal/Genestra has a fabulous one. It’s formulated in an optimal ratio for the body to supply the cells with energy and nutrients.
Food sources: Green leafy vegetables, eggs, bananas, wild salmon.
3. Essential Fatty Acids
Why? Your body can not make them so you need to get them from your food or by taking a supplement. They are important for optimal function of the heart – think blood pressure, strokes – the nervous system and the skin. Cod liver oil, an essential fatty acid, has vitamin a and d which are supportive to the immune system… an added bonus.
Brand: Nordic Naturals is my favorite brand, by far. They conduct a great deal of 3rd party testing and quality control.
Food sources: Olive oil, avocados, nuts, and seeds but also mix in flax-seed oil, cod liver oil and hemp oil in your diet.
4. Vitamin C
Why? Vitamin c nourishes the adrenal glands ( and they need it), supports immune system function, gives those free radicals a good fight and supports the healing of inflammation.
Brand: Any brand at your health food store will suffice. Since it is water-soluble, it is best to take it in smaller dived doses ( 250mg, 2 to 3 times a day).
Food sources: Red and green peppers, kiwis, oranges, strawberries, broccoli.
Why? Magnesium is the fourth abundant mineral in the body and is needed for over 300 biochemical reactions. One of its jobs is to relax muscles and nerves; when women are low in magnesium ( many are) they tend to have trouble sleeping and have a little anxiety.
Brand: My favorite brand is Seroyal/Genestra manoeuvres. It is a powder form that people can easily stir in water and drink before bed.
Food sources: Green vegetables ( swiss chard and spinach), beans, nuts ( almonds) and seeds ( flax, pumpkin, and sesame), and whole grains.
Why? Known as the friendly bacteria in the gut, they aid in keeping the digestive system strong and healthy. Approximately 70% of the immune system is in the digestive system so you are getting lots of support by taking some probiotics.
Brand: Innate and Seroyal have good ones although, if at the store, find a refrigerated brand that contains between 1 to 10 billion live organisms – Lactobacillus and Bifidobacterium – per dose
Food sources: Yogurt that contains live bacteria culture, kefir, fermented foods – tempeh and miso.