As a woman, there can be a lot to keep track of when it comes to health.
After a certain age, we often focus more than before on health in the form of exercise, healthy diet, balancing hormones, stress management, and bone strength.
Our bodies are complex and need care every day and, for that matter, knowledge to feel their best.
It can be tricky to choose the right supplements, but below is a list of selected supplements that may be valuable for you as a woman. Additionally, we have included both nutrients and herbs that women may need a little extra of.
As always, supplements are a complement to the whole. As the name supplement shows, it is an addition to the diet and not a miracle cure.
Supplements provide that little extra which can make it easier to stay "healthy in the long term," simply put.
9 important supplements for women
1. B-complex
B vitamins counteract stress, reduce tiredness and exhaustion, and contribute to the health of skin and hair.
You can either choose a B-complex that has a balance of all B vitamins or there are B-complexes with a little extra B-12 or B6. B6 can support both PMS and some menopausal symptoms.
Extra need for B vitamins exists when taking birth control pills.
- Thornes B-Complex B12 contains B12 in the forms of adenosylcobalamin and methylcobalamin as well as folic acid and 5-MTHF.
- Thornes B-Complex 6 is a complex of B vitamins with extra B6 in both basic and active forms (pyridoxine and pyridoxal-5′-phosphate).
- Mega B Methylated is a supplement that contains all forms of B vitamins in specially selected forms.
- Methyl B-50 B-complex contains high doses of all B vitamins.
- Helhetshälsa's B-vitamin complex is a better choice if you want lower doses or for teenagers.
2. Lactic acid bacteria
Good bacteria for the best of your stomach. Healthy bacteria can be especially beneficial if you have digestive problems like IBS, diarrhea, or similar.
Certain strains of probiotics can also help with some bacterial issues, such as yeast infections and urinary tract infections.
We have selected options suitable for women like this Once Daily Women from Garden of Life or Femme Flora from Holistic, but of course you can also choose others from our fine range.
3. Iron
Extra iron may be needed especially during certain times in life, such as menstruation or during fertile years.
A common cause of anemia, or low hemoglobin in the blood, is iron deficiency. When a person does not have enough iron stored in the body, it is not possible to produce red blood cells; which transport oxygen throughout the body.
Then you may experience shortness of breath, feel chronically tired, or look pale. During the late stage of menopause, the need usually decreases, while it can be high during perimenopause.
It is always best to have an iron test before taking iron to ensure you really need it. Allow two hours between taking iron and other mineral supplements. Iron is preferably taken with vitamin C.
4. Magnesium
Magnesium is an essential mineral for strong bones and helps maintain normal bone structure.
Leg cramps, insomnia, muscle spasms, headaches, and digestive problems like constipation can all be signs of magnesium deficiency.
Magnesium also provides relaxation to the whole body while helping to maintain normal energy metabolism.
We have a blog article about different types of magnesium that may be of interest.
5. Vitamin D with K2
Vitamin K2 and D3 work together for stronger bones. An important role they have is to get calcium absorbed from the diet into the skeleton.
Vitamin K2 is important for directing calcium to the bone; without vitamin K2, excess calcium can be deposited as plaque buildup in the arteries.
Vitamin D is an important nutrient for the body.
6. Vitamin C
A fantastic antioxidant that supports progesterone production and is crucial for the normal function of the immune system.
Vitamin C contributes to many things, including protecting cells from oxidative stress and reducing tiredness and fatigue.
7. Selenium
A very powerful mineral and antioxidant that, among other things, contributes to normal thyroid function and the normal function of the immune system.
Selenium enhances the immune system's protective effect and reduces damage from free radicals.
8. Coenzyme Q10
A powerful antioxidant. CoQ10 plays a role in "mitochondrial ATP synthesis," which is the conversion of raw energy from food (carbohydrates and fats) into the form of energy our cells use, called ATP.
CoQ10 production decreases after about 40 years of age. Q10 can be especially important for women taking medications, at higher risk of cardiovascular diseases, and women being treated for these conditions.
9. Omega 3
Taking extra Omega 3 is a good idea. Most people do not consume enough omega-3 fats and/or have an incorrect ratio between omega-6 and omega-3.
One reason omega-3 fatty acids can be so beneficial for many health aspects may be that they help reduce inflammation in the body, a root cause of many diseases.
A daily intake of 250 mg DHA helps maintain normal brain function and normal vision.
A daily intake of 250 mg EPA and DHA contributes to the normal function of the heart.
Are you pregnant? Then read this article.
Extra supplements for special needs
L-Theanine – For relaxation and to counteract stress. Tao in a Bottle is a big favorite as it also contains beneficial herbs.
Iodine contributes to the normal production of thyroid hormones / thyroid function. Iodine intake is crucial to produce the right amount of thyroid hormones. The thyroid needs iodine to produce the hormones T3 and T4, which help regulate your metabolism.
The thyroid supplement with a blend of vitamin C, vitamin E, B12, iodine, zinc, selenium, copper, L-tyrosine, Ashwagandha, and L-leucine.
Holistic ThyroBalans contains the amino acid L-tyrosine, which forms the backbone of thyroid hormones T3 and T4. ThyroBalans also includes brahmi, Siberian ginseng, vitamins, and minerals such as selenium, zinc, and iodine, all to support the thyroid.
Uribalans – From Holistic, specially developed to support urinary tract health. A superb blend to help with urinary tract infections.
Selected herbs for women
Herbs have been used to create plant-based tinctures for thousands of years worldwide. Each has its special benefits and should be taken in cycles.
Red clover – supports the skeleton, skin, and issues related to the lower abdomen such as dryness and menopausal symptoms. Red clover has a hormone-supporting effect.
Yarrow – supports issues related to the lower abdomen and hormonal imbalance. Red clover infusion is said to ease menopausal symptoms such as night sweats, hot flashes, and dry mucous membranes. Good for both women with menstruation and during menopause.
Ashwagandha supports relaxation and mental balance. It is an adaptogenic herb also known as "Indian Ginseng" and has become very popular.
Nettle – supports bones, skin, and hair. Nettle is rich in chlorophyll and helps maintain steady energy. Nettle infusion is rich in minerals, especially magnesium.
Schizandra is a powerful antioxidant and an adaptogenic berry with high nutritional content. Schizandra is highly valued as an herb for the skin and to support the liver. It is a profound adaptogen.
Goji – an antioxidant considered a "beauty herb" in the Far East. In Asia, Goji is believed to preserve youth, health, and strengthen the whole body. Goji is often used in combination with other prominent herbs like Reishi and Schizandra.
If you want to balance your hormones, consider exploring the topic further.
Don't hesitate to get in touch if you have any questions!
