After conducting a bit of research on essential vitamins and supplements that work best for women, I came across some items that really caught my attention. I found that by simply implementing these essential vitamins and supplements, we can combat a lot of our symptoms such as stress, anxiety, depression, low libido, inflammation and much more. It is important to consult with your physician before taking any of these listed supplements and/or vitamins.
1. Vitamin D3
Of all the essential vitamins and supplements I researched, I think that Vitamin D3 has to be one of the most important. Vitamin D is a steroid hormone that controls our body’s expressions. In fact, vitamin D regulates serotonin, oxytocin, and vasopressin, the three hormones that affect social behavior and mood. Over 50% of us are vitamin D deficient, which can hinder calcium absorption, compromise the immune system and increase the risk for chronic diseases. Some benefits of vitamin D include, enhancing muscle recovery post exercise, aiding in bone health as well as improving mood. Vitamin D3 is optimal in comparison to vitamin D2. The recommended dosage is 1,000 IU’s per 25lbs of body weight, but vitamin D3 is a fat soluble vitamin, which means that the more body fat, the higher the dose. So it's a good idea to have your blood tested to check your vitamin D levels for accurate dosage.
The Journal of the American College of Nutrition states that about 68% of Americans are deficient in magnesium, due to its depletion from our soil and water supplies. There are ways to get your needed dose of magnesium. The first way is by eating more magnesium rich foods like nuts, grains and seeds, or the second way is by using a magnesium oil topically. Some of the benefits from supplementing magnesium include combating insomnia, depression, stress and fatigue.
Probiotics are bacteria that aid in naturally balancing the organisms in the intestine, which plays a very big role of protecting our gut. The bacteria in our gut is important for immune system, our mood and for fighting disease. Probiotics can be supplemented via a dissolvable powder mixed in juice, milk or yogurt, as well as via some fermented foods and beverages.
4. Omega-3 Fatty Acid
Omega-3 fatty acids are mostly found in fish and can be supplemented via fish oil or fish oil capsules. The 2 crucial omega 3’s are EPA and DHA. My chiropractor suggest consuming 5,000mg of EPA and DHA daily to aid in healing after my adjustments. These fatty acids are also great for joints due to the anti-inflammatory properties, which also aids in depression because inflammation can onset depression. Other benefits of Omega-3 Fatty acids include healthy brain function and cognitive thinking, as well as cardiovascular health benefits.
5. Coenzyme a
Coenzyme A is a metabolic enzyme that is required in assisting more than 100 chemical reactions to the body. This enzyme is vital for proper detoxification, reducing stress and strengthening the immune system. Benefits include supporting the development and functions of sex organs which can assist with libido levels, increased energy levels, enhancement of physical performance and prevention of lactose build up.
Also known as Methyl B12, this type of vitamin B12 is essential for cell growth and replication, as well as assisting with nerve healing. I personally found out about Methyl B12 from my chiropractor. He explained that this form of vitamin B12 is better absorbed than the other forms of B12. The Doc also states that this vitamin is important for proper healing after adjustments. Other benefits include, better sleep, brain and memory support, as well as cardiovascular health benefits.
5-Hydroxytryptophan, is an amino acid that increases the production of serotonin. 5-HTP can be used to help with sleep disorders, depression, anxiety, migraines, fibromyalgia, PMS and more! This amino acid can also be helpful in aiding low libido levels.
8. Rhodiola Rosea
This is a plant that grows in Europe and Asia. The roots are used to help in coping with physical stress by fighting fatigue, enhancing physical and mental performance, supporting cardiovascular and respiratory support, as well as promoting clarity and overall well-being. This supplement is a great stress buster and mood enhancer.
It's full name is dehydroepiondrosterone… yeah that’s a mouthful, isn’t it? Well, DHEA is a hormone that the body naturally secretes through the adrenal glands and it plays a major role as a sex hormone. This hormone begins to decrease at age 30, so DHEA can be beneficial in maintaining the health and function of the adrenal glands, improving mood, and most importantly, balancing hormones!
10. Gingko Biloba
This is an herb that boosts blood flow, increases blood circulation by stimulating the capillaries, causing extra sensitivity and sensation. This is beneficial for those dealing with low libido or erectile difficulties. Some other herbs to try are Panax Ginseng, Ashwagandha and Maca.
These are just a few of the many vitamins, supplements and herbs that are beneficial to women’s health. Remember it is important to consult your physician before taking any of the mentioned products. Some great sources for purchasing these items are vitacost.com, Whole Foods and your local natural health store. What are your favorite go to vitamins and supplements?