Premium Women's Nutrition Needed In Today's World and Why
Today’s woman is a superstar — she works in highly complex and competitive environments and has to go through the stress of childbirth and raising kids. All of this stresses out your body and may change your nutritional needs.
So if you’ve been feeling tired and not up to the mark lately — or simply want to age well — here are some supplements you can try and feel good about taking.
Calcium and Vitamin D to fight bone deterioration
Bone deterioration is extremely common in older women. Once you reach menopause, the estrogen in your body plunges, which makes your bones weak and brittle. Weak bones are prone to fractures from minor trauma, and hip fractures from bone deterioration are particularly dangerous due to a high immediate mortality rate.
In addition to eating calcium-rich foods (like dairy products and fish), consider taking 500 mg of calcium if you’re under 50 and around 800 mg if you’re over 50. You can find many of the helpful nutrients on our website in the women’s health category.
Regarding vitamin D supplements, if you’re pre-menopausal, consider a dose of 5000+ IUs daily. You should especially consider vitamin D supplements if you have a dark complexion or stay mostly indoors!*
If you’re deficient in folate (vitamin B9) and get pregnant, your baby can develop neural tube defects. So if you’re young and sexually active, make sure you get folate daily.*
Consider combining folate with vitamin B12
If you’re a strict vegetarian, you can develop a vitamin B12 deficiency, which may cause you to feel tired and develop neurological symptoms.
So consider a vitamin B12 supplement, but always combine it with folate (combination supplements are widely available) such as Neurobiologix Methylation Complete Tablets. That’s because folate and B12 deficiencies can cause similar symptoms, and if you take folate only, the health issues of B12 deficiency may worsen.*
Homocysteine is an amino acid and elevated levels of it can damage your arteries, leading to blood clot formation.
Homocysteine is broken down via folate but some women have a mutation in a gene called MTHFR. This prevents folate from working properly and gives you elevated homocysteine levels along with a multitude of potential health issues.
So if you’ve got a MTHFR mutation, methylation support (which involves taking supplements of L-methylfolate) can be useful.
Even if you don’t have elevated homocysteine levels, a diet rich in vitamin B12, vitamin B9 (folate), choline, and vitamin B6 can help your body with a genetic phenomenon called methylation. Methylation involves “turning certain genes off” and can reduce your risk of cancer. While there’s no need to take a supplement for methylation, a diet rich in these vitamins may help.*
Take biotin for healthy hair!
Biotin (vitamin B7) deficiency has many symptoms but hair fall is a common one. Research has shown that biotin may lead to increased hair growth, so consider supplementation at 30-100 mcg per day.
If you’re pregnant, you may need higher doses of biotin as well.*
Chelated Iron to maintain the best iron levels
Menstruation, childbirth, and breastfeeding means a woman’s body is always struggling to maintain adequate iron levels.
As your iron levels start falling, you can experience fatigue, brain fog, and brittle, spoon-shaped nails. You may start craving dirt (or ice) and in severe cases, you may start feeling your heartbeat.
So consider taking an iron supplement at 30 mg daily if you’re under 50 and 10 mg daily if you’re over that. But be careful — excessive intake of iron can cause issues so bloodwork is recommended prior to use.*
Got young kids or teenagers? Use melatonin for better sleep!
Melatonin is a natural substance found in your body and it helps regulate your sleep-wake cycle. If you find it difficult to fall asleep at your conventional bedtime or if you have insomnia, melatonin supplementation can be useful. Melatonin has also been shown to reduce pain in women with endometriosis.
The dosage for melatonin will depend on the reason you take it for. Here’s a breakdown:
● 0.3 to 5 mg daily for failing to sleep at your bedtime
● 2 to 3 mg daily for intense sleep issues
You should note that there’s insufficient data about melatonin’s safety during breastfeeding, so it’s best to avoid it during that period.*
Consider CoQ10 for a healthy heart
CoQ10 is an antioxidant and helps fight cellular and DNA damage. Reduced levels of the molecule are found in many diseases. Therefore, consider CoQ10 supplementation to prevent damage to heart and brain cells. This will reduce your risk of developing neurodegenerative disorders and cardiovascular problems.
Some other supplements for women
While most supplements we’ve discussed are taken in normal and healthy circumstances, two can be used in a number of health issues.
However, before you start taking any of these supplements, a conversation with your doctor is a must because the scientific evidence for these supplements is still in the works.
Inositol is like a vitamin. In addition to restoring the balance of neurotransmitters in the brain, inositol has been shown to improve the body’s ability to utilize the sugar in the cells.
Not only that, when combined with folate, DCI reduces the risks during pregnancy of some health problems. Your OBGYN would be the best person to discuss this with first.*
Pregnenolone is a natural compound found in your body and is sometimes used for cramps during your cycle and to slow the effects of aging. Pregnenolone is known to modulate at least two key nerve receptors systems in the brain: NMDA receptors and GABA receptors. NMDA receptors are involved in learning, memory, and alertness. GABA receptors are involved in mood stability, relaxation, sex drive and sleep.*