My Favorite Daily Supplements for Women
Why supplements?
You might think that you can get all the nutrients you need from the food in your diet. Unfortunately, much of the food grown today is lacking the vitamins and minerals it once had. The relative scarcity of nutrients in our food combined with a typically unbalanced modern diet means many of us are falling short of our nutritional needs. Supplements can help to alleviate many unwanted health issues and nourish our bodies in profound ways.
Don’t forget food
While supplements help to alleviate nutrient deficiencies, this doesn’t give you a pass on your diet. The food we eat is the foundation to good health. And while many of us strive to eat a wide range of vegetables, fruits, whole grains and good quality fats and proteins, it can be hard to do in a busy modern lifestyle. Continue to focus on a well rounded diet while supporting with a few key supplements.
Good Multi-vitamin
Vitamins and minerals work together in a synergistic way. For many processes in the body to function properly you need the right balance of vitamins and minerals. If you have a deficiency in one vitamin it can exacerbate a deficiency in another. Taking a good quality multi-vitamin will ensure that you are getting a broad spectrum of vitamins and minerals to support your body in functioning at its highest capacity.
Omega 3 Essential Fatty Acids
Omega 3 fatty acids are essential for brain health, cardiovascular health, blood sugar balance, skin health and reproductive health. A deficiency of Omega 3’s can lead to inflammation in the body causing cramping, back pain, premenstrual headaches, irregular bleeding, acne, anxiety, decreased immunity and infertility.
1000-2000 mg daily. Vegetarian sources are not converted to EPA as efficiently as animal sources. There are algae based supplements that are an optimal vegetarian source for Omega 3’s. Dietary sources include, cold water fish, wild game, grass fed meat, flax seeds, chia seeds and hemp.
Vitamin D
Vitamin D plays a role in many functions of the body. It is needed for bone growth and density, enhances immune function and plays a role in estrogen production and egg formation.
4,000 IU daily. If you are getting adequate sun exposure in the summer months, reduce supplemental intake. Getting adequate vitamin D from sun is possible. 85% of skin needs to be exposed to sunlight in the noon time hours (10 am-2pm) for 20-120 minutes. Latitude can effect vitamin D production. Vitamin D cannot be produced for six months of the year in the U.S., anywhere between 30 and 45 degrees latitude. A good way to know when your body is making vitamin D is when your shadow is smaller than you. Food sources include grass feed butter, eggs, cod liver oil, liver, organ meats, marine oils, and seafood (especially shrimp and crab).
B Complex
B vitamins function as coenzymes to ignite many biochemical reactions in the body. They are important for the normal functioning of the nervous system and can help bring relaxation to individuals who are stressed. They play a role in skin, hair, eye, and liver health. They enhance mucosal linings in the body as well as restore muscle tone to the GI tract. B complex supplementation can relieve PMS symptoms, acne and other skin problems, restore immune function and estrogen metabolism. B6 is specifically indicated when there are signs of excess estrogen in the body. Stress, oral contraceptives, caffeine & alcohol consumption, and environmental pollutants can all lead to B vitamin deficiency. Vegetarian and vegan diets can lead to B12 deficiency.
Dose: B50, depending on the amount in your multi. Dietary sources include dairy products, meat, nuts and vegetables high in protein, broccoli, beans, brown rice, cabbage, cauliflower, cheese, eggs, fish, meat, milk, poultry, pork, oatmeal, raisins, spinach, asparagus, peanut butter, brussel sprouts, whole grains, and yogurt.
Magnesium
Magnesium plays an essential role in over 300 different chemical reactions in the body. It helps in energy production, regulates contractions of the muscles, influences the nervous system, and is essential for the structure of bones and teeth. Muscle cramps, depression, anxiety, irritability, fatigue, and insomnia are all possible signs of deficiency. Studies have shown that more than half the American population is magnesium deficient. When trying to increase magnesium, start with a loading dose 600-800 mg/day (in divided doses). After a month a maintenance dose 400 mg/day is sufficient. Taking magnesium in divided doses is advised because intake of large quantities at once can cause loose stool. Dietary Sources include, dairy products, fish, meat and seafood, apples, apricots, bananas, brown rice, figs, garlic, lima beans, peaches, salmon, sesame seeds, tofu, green leafy vegetables, wheat and whole grains.
Zinc
Zinc is essential for DNA synthesis, neurotransmitter metabolism, free radical deactivation and metabolism of various hormones including sex hormones. Acne, delayed sexual development, impaired ovarian function, reduced fertility, and delayed immune response could be signs of zinc deficiency.
30 mg/day. Dietary sources include fish, particularly oysters, meats, poultry, whole grains, beef liver, egg yolks, lamb chops, lima beans, liver, mushrooms, pecans, pumpkin seeds, soybeans, and wheat germ.