As women, we are pulled in so many different directions virtually 24/7 without respite. While our bodies are remarkable healing mechanisms, neglecting our bodies quickly leads to physical challenges. I’ve pulled together a list of some of the top women’s health issues and the recommended supplementation for nutritional support.
1. Iron Deficiency
Anemia, or iron deficiency, is the most common nutrient deficiency in the world and women of menstruation age are at the highest risk. Women who are vegan, vegetarian, or who endurance train in sports such as triathalons are at a higher risk of developing iron deficiency. Symptoms of iron deficiency include fatigue, depression, and hair loss.
The best supplemental form of iron is ferrous bisglycinate. To bring your iron to within a healthy range, the recommended daily dose is 18-30mg daily.
2. Poor Nutrition
I recommend that nearly all my clients take a high-quality multi-vitamin, Vitamin D3 with K2, a probiotic, and Omega-3. The Vitamin D plays an essential part in so many processes throughout a woman’s body. And while you can soak up vitamin D from the sun, most of us don’t get enough of it, especially during the winter months. Depending on the most recent lab results, I advise taking 2,000-5,000 IU of Vitamin D3 daily.
When it comes to healing and repairing the gut microbiome, I recommend at least 50 billion CFU of a high-quality probiotic.
Omega-3 fatty acids are one of the best things women can take to benefit heart, brain, eye, lung, and skin health. It’s also important to get omega-3s in your diet from the foods you eat. Foods such as wild caught salmon and other cold-water fish, as well as walnuts and flaxseed. Omega-3 is optimal for brain health and 1,000mg should be taken twice a day.
3. Heart Health
One of the most important dietary supplements for heart function is CoQ10. This all-essential nutrient feeds your mitochondria, which is the energy powerhouse of your cells. EoQ10 is needed to produce energy in the body. Since levels of CoQ10 for women (and men too) naturally decline with age, supplementation is vital. It’s especially beneficial if you are taking statin medications. Recommended dosage for women is 100-300mg daily.
4. Bone Health
Calcium does so much for a woman’s body, including the most well-known benefit of supporting bone health, which is especially important after menopause. But it’s also essential for healthy teeth. And there’s also evidence that calcium can help your mood and even your sleep, when used in combination with magnesium. The recommended dosage for women is 250-300mg daily.
Magnesium is one of the most valuable minerals your body needs for a properly functioning body. The four forms of magnesium I recommend are: orotate, citrate, glycinate, and taurinate. The orotate form, in particular, has been demonstrated in Australian studies to most effectively increase the production of ATP—which is an energy producer for your entire body. The recommended dosage is 100-200mg daily.
5. Depression and Mood Swings
Fluctuations in female hormones can result in feelings of depression or anxiety. Both folate and zinc help to stabilize the female hormones. Folate (Vitamin B9) is helpful in keeping depression at bay. It is abundant in dark green, leafy vegetables. The recommended dosage is 1-5mg daily for depression. The recommended dosage of zinc is 15-20mg daily.
If you need help with diet, nutrition, or supplementation for your unique Dosha and genetics,please reach out to me.