Top 6 Women’s Supplements

It’s time to write about women’s health and supplements.

I have put much immune health emphasis on our children and partners because I know that we don’t want to take care of our sick families all the time, but what about us? Being sick ourselves is not much fun, so bouncing back quickly is essential.

In general, family immune support will overlap a bit, 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.

In general, family immune support will overlap a bit, 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.

Here are my top 6 supplements for women:

 

1. Multivitamin and Mineral

Why?  A good quality multivitamin and mineral is very important in keeping our nutrient reserves up, which keep us cold and flu free or allow us to rebound fast after a bout with any illness.

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.

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.

5. Magnesium

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.

Food sources: Green vegetables (swiss chard and spinach), beans, nuts (almonds) and seeds (flax, pumpkin, and sesame), and whole grains.

6. Probiotics

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.

Food sources: Yogurt that contains live bacteria culture, kefir, fermented foods – tempeh and miso.

If you have any questions about supplements, please contact me at  hello@humanbodydetectives.com.

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xx

dr. heather