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 our best.
It can be tricky to choose the right supplements, but below follows a list of selected supplements that can be of value 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 a supplement to the diet and not a miracle cure.
Supplements contribute that little extra that can make it easier to keep us "long-term healthy" quite simply.
9 Important Supplements for Women
1. B-Complex
B vitamins counteract stress, reduce fatigue and exhaustion, and contribute to skin and hair health.
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 provide support for both PMS and certain menopausal symptoms.
Extra need for B vitamins exists when taking birth control pills.
Thorne's B-Complex B12 contains B12 in the forms adenosylcobalamin and methylcobalamin as well as folinic acid and 5-MTHF.
Thorne's 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. Probiotics
Beneficial bacteria for optimal digestive health. Healthy bacteria can be particularly beneficial if you have digestive problems such as IBS, diarrhea, or similar conditions.
Certain strains of probiotics can also help with certain bacterial problems, such as yeast infections and urinary tract infections.
We have selected ones that are suitable for women, such as Once Daily Women from Garden of Life or Femme Flora from Holistic, but of course you can also choose others from our fine selection.
3. Iron
Extra iron may be needed especially during certain times in life, such as during menstruation or during fertile years.
A common cause of anemia, or low hemoglobin in the blood, is iron deficiency. When a person doesn't have enough iron stored in the body, it's not possible to form red blood cells, which transport oxygen throughout the body.
Then you may experience shortness of breath, feel chronically tired, or look pale. During the final stage of menopause, the need usually decreases while it can be significant during perimenopause.It's always best to take an iron test before taking iron to ensure that you actually have a need for it. Allow two hours to pass between taking iron and other mineral supplements. Iron is best taken with vitamin C.
4. Magnesium
Magnesium is an essential mineral for strong bones and contributes to maintaining normal bone structure.
Leg cramps, insomnia, muscle spasms, headaches, and digestive problems such as constipation can all be signs of magnesium deficiency.
Magnesium also provides relaxation to the entire body while contributing to maintaining normal energy metabolism.
We have information 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 bones.
Vitamin K2 is important for directing calcium to the bones; 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 so much, including protecting cells against oxidative stress and reducing fatigue and exhaustion.
7. Selenium
A very powerful mineral and antioxidant that contributes to normal thyroid function and the normal function of the immune system.
Selenium enhances the protective effect of the immune system 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) to the form of energy that our cells use, called ATP.
CoQ10 production decreases after approximately 40 years of age. Q10 can be especially important for women who take medications, have a higher risk of developing cardiovascular diseases, and women who are being treated for these diseases.
9. Omega 3
Taking extra Omega 3 is a good idea. Most people don't consume enough omega-3 fatty acids and/or have an incorrect ratio between omega-6 and omega-3.
One reason why 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 contributes to maintaining normal brain function and normal vision.
A daily intake of 250 mg EPA and DHA contributes to normal heart function.
Are you pregnant? We have information about this topic that may be helpful.
Additional Supplements for Special Needs
L-Theanine – For relaxation and to counteract stress. Tao in a Bottle is a great favorite as it also contains beneficial herbs.
Iodine contributes to normal production of thyroid hormones/thyroid function. Iodine intake is crucial for being able to create the right amount of thyroid hormones. The thyroid gland 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, among other things, the backbone of thyroid hormones T3 and T4. ThyroBalans also contains brahmi, Siberian ginseng, vitamins and minerals such as selenium, zinc and iodine, all for thyroid support.
Uribalans – From Holistic is specially developed to contribute to urinary tract health. A superb blend to support urinary tract infections.
Selected Herbs for Women
Herbs have been used to create plant-based tinctures for thousands of years around the world. All have their special gifts and should be taken in periods.
Red Clover – supports the skeleton, skin, genital problems such as dryness and menopausal symptoms. Red Clover has a hormone-supporting effect.
Yarrow – supports genital problems and hormonal imbalance. Infusion of red clover 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 that is also called "Indian Ginseng" and has become very popular.
Nettle – supports bones, skin, and hair. Nettle is rich in chlorophyll and helps maintain steady energy. Infusion of nettle is rich in minerals, especially magnesium.
Schizandra is a powerful antioxidant and an adaptogenic berry with high nutritional content. Schizandra is highly appreciated as an herb for the skin and for supporting the liver. It is a profound adaptogen.
Goji – an antioxidant that is considered a "beauty herb" in the Far East. Goji is believed in Asia to preserve youth, health, and strengthen the entire body. Goji is often used in combination with other prominent herbs such as Reishi and Schizandra.
If you wish to balance your hormones, consider deepening your knowledge on the subject.
Don't hesitate to reach out if you have questions!
