Supplements have become a major buzzword in the health and wellness world, and with good reason. In today's fast-paced society, many women find it challenging to maintain a balanced diet that provides all the necessary nutrients. Whether it's due to busy schedules, dietary restrictions, or simply the difficulty of finding certain vitamins in foods, there’s no shame in turning to supplements. In fact, it's 2024, and modern solutions for health and wellbeing are more accessible than ever!
Alright, let’s get real here. If you're like me, juggling work, family, social life, and maybe even a sneaky episode of that new Netflix series, it's easy to see why we might not always hit those dietary goals. This is where supplements come in. Now, I’m not saying you should replace your leafy greens with a pill, but making some thoughtful additions to your routine can really help. Especially for us women, who have unique nutritional needs.
Firstly, let's dive into the big guns - Iron! We ladies, thanks to our good old menstrual cycles, are at a higher risk of iron deficiency. Ever felt completely wiped out by 3 PM despite guzzling down your third coffee? Yup, that could be the low iron monster sneaking up on you. Fear not, we’ll cover more about this iron-clad topic in "The Queen of Minerals."
Another superstar on the supplements stage is Calcium. I remember my grandma wagging her finger at me every time I skipped a glass of milk. Turns out, she was onto something. Low calcium intake can lead to osteoporosis, a major concern as we age. And it’s not just bones; calcium is vital for muscle function and nerve signaling. Oh, we’re definitely putting the ‘strong’ in strong, independent women here!
Let's move on to the ever glowing and slightly mysterious Vitamin D. As someone who has spent a good chunk of quarantine binge-watching indoors, I’ve learned this the hard way. Our body needs sunlight to make Vitamin D, and without it, everything from mood to immunity can take a hit. In "Sunshine in a Bottle", we’ll shine more light on this.
Can't forget about those omega-3 fatty acids, found in Fish Oil, which unfortunately involves eating fish – not really my favorite pastime. Enter supplements, your friends in small gel-capsule form, providing anti-inflammatory benefits and heart health support. If you want more details on this, check out "Oceans’ Gold."
And lastly, who hasn’t heard the buzz about Collagen? Helping not just skin elasticity but also joint health, it’s like the duct tape of supplements! We’ll dive deeper into this in the section "Beauty from Within."
From personal experience, incorporating these supplements has positively impacted my energy levels and overall well-being. Remember, ladies, while it’s always best to consult with your doctor before starting any new supplement, a thoughtful approach can make all the difference. So, stay tuned, and let's supplement our knowledge together!
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An Organic Multivitamin
You could go to your drugstore and find tons of supplements for women, along with tons of multivitamins. Any old multivitamin just won’t do, though! What you need is a top-quality, organic based multivitamin. Why organic? For starters, many multivitamins contain allergens, GMO ingredients, toxic chemicals or fillers, sugar, artificial food dyes, harmful substances or the nutrients come from sources that are less than ideal. By purchasing an organic multivitamin, you’re avoiding all of the bad stuff, and getting nutrients from organic sources and, most importantly, organic soil. A multivitamin will give you a good foundation for your nutrition program to ensure that your basic needs are met. Many women who don’t take multivitamins are low in energy and can even have a weak immune system or weak hair, skin, and nails due to low levels of zinc, B vitamins, iron and calcium. If you notice multivitamins make you hungry, this means your metabolism is working more efficiently, which is a good thing, ladies!
Probiotics
If you’ve ever had a yeast infection, been on birth control, had several illnesses throughout your life, or get that yearly recurring infection that your doctor gives you an antibiotic for, I would bet that you are depleted of healthy gut flora (bacteria). All of the above situations deplete the body of its natural healthy, protective gut bacteria. Probiotics are the perfect answer to restore inner flora levels. We have harmful and helpful bacteria in our guts at all times, but when yeast takes over the body, birth control pills are administered, antibiotics are taken, or your immune system is not working well, your helpful bacteria loses the battle and you suffer all kinds of issues. These issues can mean yeast infections, a constant cold, recurring strep throat, digestive upset, IBS, sugar cravings, mood disorders, depression and more. Take a quality probiotic supplement to restore levels of healthy bacteria in your gut. I like dairy-free options with at least 10 billion units per serving. You’ll be feeling better in no time and your immune system will thank you!
Vitamin D
Many doctors are now prescribing women dealing with weak joints, pre-osteoporosis and even depression, to take a Vitamin D supplement. Many of us don’t get enough quality sunlight each day to manufacture our own levels of Vitamin D, therefore a good supplement can be the answer. The daily uptake is 5,000 I.U. and the daily requirements are 400 I.U. Pick an amount that is right for you. Vitamin D can enhance calcium absorption, which many women are depleted in anyway. Vitamin D has also been linked to a healthier gut and is a preventative measure against mild depression.
Fish Oil or Flax Oil
Fish oil has been a staple in my supplement routine for years now. Not only is fish oil great for your skin, hair, nails, heart and metabolism, but it is also excellent for your brain. Fish oil is a great natural remedy against depression, anxiety, low blood sugar levels, stress and joint pain. Many people with arthritis or who exercise a good bit swear by fish oil, as do I. I take toxic-free fish oil that is also free of allergens to ensure I’m not exposing myself to mercury. You can also take flax oil to get the same benefits and a high level of Omega 3s like fish oil contains. Hemp seed oil is a great option as well.
Magnesium
I’ve been taking magnesium for many years now and it has made a huge difference in my blood sugar levels, my mood, my digestion and my energy. My sleep is regulated with magnesium supplementation as well. Magnesium is also a great remedy for PMS since it helps with muscle function, which can relieve cramping, headaches and tummy aches. What else does this miracle mineral do? Magnesium maintains normal muscle and nerve function; keeps heart rhythm steady; supports a healthy immune system; aids anxiety; keeps bones strong; helps regulate blood sugar levels; promotes normal blood pressure; may play a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes; and is known to be involved in energy metabolism and protein synthesis. It is responsible for over 300 biochemical reactions in your body and magnesium is often depleted quicker than any other mineral, most often by too much caffeine, stress, or from diseases like Crohn’s and other gastrointestinal disorders that prevent uptake of nutrients. The daily recommended amounts are 400 mg and more if you lead a stressful lifestyle or have one of the above conditions. Magnesium oxide is especially helpful for regulating bowel movements and aiding in sleep. Be sure to take magnesium after exercise, or if taking magnesium oxide, take it just before bed since it makes you sleepy.
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Biotin
Biotin is best known for being an ingredient in skin, hair and nail supplements for women. Biotin is a top nutrient that improves the strength, length and quality of hair and nails, and can help clear the skin as well. What most women don’t know is that this important B vitamin is also great for preventing yeast infections, moderating blood sugar levels, preventing neurological issues that lead to depression, and can even help with mood disorders and PMS. Biotin also aids in the formation of fatty acids and blood sugar, which are used in the production of energy for the body; and it helps metabolize amino acids and carbohydrates. A good amount to start out with supplementing is 5 mg (or 5000mcg).
CoEnzyme Q10
This enzyme occurs naturally in the body but naturally decreases as we age. This makes it a great anti-aging supplement. CoEnzyme Q10 is necessary for basic cell function, helps cells manage your body's energy supply and it is a powerful antioxidant. Some researchers believe CoQ10 may help with heart-related conditions by lowering blood pressure and suggest that CoQ10 may fight cancer, Parkinson's disease, and Huntington's disease, as well as improve physical performance while exercising. This anti-aging supplement has also been recommended as a great skin enhancer, helping to improve wrinkles.
Depending on your personal situation, health concerns, and nutritional lifestyle, each of these supplements may be helpful, while others may not be necessary. Most of these supplements are all available anywhere, but be sure to buy from a quality source. Do you take any supplements each day?
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