Supplements For Women
Women have different health and physiological needs from men, and such physical differences require specific nutritional needs which will support them throughout the early years, teen years, pregnancy, pre-menopause, and menopause.
With this in mind, let’s take a look at some supplements that support women’s overall health and wellness!
Evening Primrose Oil
Evening primrose oil is rich in GLA (gamma-linolenic acid) which is an omega-6 fatty acid that has antioxidant, anti-inflammatory, and pain-relieving effects. Studies have also suggested that the GLA in primrose oil is essential for good skin health as it can significantly improve skin moisture, firmness, elasticity and roughness. Evening primrose oil can also benefit those with acne or eczema with its moisture-boosting and anti-inflammatory properties.
Evening primrose oil has also proven beneficial for women in menopause as it can help to relieve hot flashes, including their duration, frequency and severity.
Magnesium has been shown to reduce the symptoms of PMS or premenstrual syndrome, which is one of the most common disorders among women who are of childbearing age – the common symptoms that accompany PMS are water retention, painful abdominal cramping, irritability, fatigue, and much more.
Magnesium has been shown to improve mood, reduce water retention while also helping other symptoms in women suffering from PMS.
If you think you might be suffering from a magnesium deficiency, you can read our blog on the 7 signs and symptoms of a magnesium deficiency by clicking here.
Collagen is important to our skin as it plays a role in strengthening it, while also promoting skin elasticity and aiding with skin hydration. As women age and produce less collagen, their skin gets drier and the formation of wrinkles start to appear.
Multiple studies have shown that collagen supplements can help slow the skin ageing process by reducing wrinkles and dryness. One study showed that those who took collagen supplements for only 9 weeks, experienced less skin dryness and an increase in skin elasticity compared to others who did not take the supplement.
There have also been studies that support the claims that collagen supplements can help prevent acne and other skin conditions.
B Complex (B Vitamins)
B vitamins are incredibly important for breastfeeding or pregnant women as these vitamins aid in fetal brain development as well as reduce the risk of birth defects. B vitamins can also boost energy levels of expectant mothers as well as ease nausea and lower the risk of developing preeclampsia.
B complex vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) pyridoxine (B6), cobalamin (B12), and biotin. These are water-soluble essential nutrients that can be found in many foods such as whole grains, fruits, and veggies.
Active women can burn more than 2,000 calories per day, and B vitamins are essential for producing the necessary energy to meet the demands of everyday work life, whether that means going to the gym, cooking dinner, showering, or even doing household chores.
Vitamins B6 and B12 can reduce a woman’s risk of heart disease by helping to keep homocysteine levels low, as a high level of this naturally occurring amino acid can significantly raise the risk of heart attack, stroke, and blood clots.
A woman who exercises daily with high-intensity workouts will have an increased need for these nutrients, and women who are over the age of 50 should be sure to take B12 supplements, as their age can make it more difficult to absorb this nutrient from food.
If you are one of the 40-60% of women who suffer from regular urinary tract infections, or UTIs, probiotics might be the answer you’re looking for, as probiotics can help to reduce the frequency at which you experience them.
Not only can they help with UTIs, but probiotics are also excellent for your gut. The bacteria in our guts can play many roles in weight regulation such as weight loss and weight gain – the main reason for this is due to the bacteria’s effect on our appetite.
When the normal balance of gut bacteria is off, the short-chain fatty acid production found in our gut is increased, which can then trigger appetite hormone production – these are the hormones that are typically involved in increasing our appetite and then leading to weight gain.
Probiotics can help to reinforce the good bacteria and therefore reign in the production of those hunger hormones!
Liposomal Vitamin C
Before we dive into the benefits of liposomal vitamin C, let’s talk about what exactly it is. Liposomal Vitamin C has been shown to deliver more vitamin C to your body than traditional vitamin C supplements. This is achieved by wrapping the vitamin C inside ‘Liposomes’, which are tiny, nano-sized bubbles that can mimic our body’s own cell membranes, they are also designed to protect the vitamin C as it travels throughout the body as Liposomes have the ability to travel through the body’s cells and accelerating and aiding absorption. This means that vitamin C is being delivered straight to the cells of your body without losing potency, therefore maximising the benefit.
Liposomal Vitamin C is so beneficial for women as it can help prevent iron deficiency. Iron is a very important nutrient, especially for women, as it has a number of benefits and functions in the body.
Iron is essential for creating red blood cells and transporting oxygen around the body, and vitamin C supplements can help improve the absorption of iron from your diet. Vitamin C helps to convert the iron that is poorly absorbed – such as plant-based iron sources – and turns them into a form that is more easily absorbed. This is especially important for those who are vegetarian or vegan, as meat is a major source of iron, and by simply consuming just 100 mg of vitamin C, your iron absorption can improve by 67%.
As a result of this, vitamin C can help reduce the risk of anemia among those who are prone to iron deficiency.
Folate – Folic Acid
Folic acid is a synthetic version of folate (vitamin B9) which is an essential vitamin that our body is unable to make by itself. Because of this, you need to get folate from your diet to ensure you are meeting your daily needs. Some good dietary sources of folate include liver (beef), spinach, kale, broccoli, avocado, eggs, rice and bread.
Your body needs folate to keep red blood cells working normally. It also has been found to help prevent birth defects caused by neural tube defects. Thus, folic acid, the supplemental form of folate, is included in prenatal vitamins recommended for women who are pregnant or trying to get pregnant.
While folic acid and folate tend to be words used interchangeably, the two are different. Folic acid has slightly different biological effects and has a different structure to folate.
Mental health disorders are becoming increasingly popular, and there has been research that suggests that those with mental health disorders, such as depression or anxiety, have lower blood folate levels and typically consume less folate through their diet rather than those who do not suffer from any mental health disorders.
There has also been research that suggests folic acid can play a role in healthy cell growth, which also applies to the cells found in your hair. One study of 52 men and women with prematurely grey hair saw that they had lower blood levels of folate, biotin (B7) and vitamin B12 than people who did not have these hair changes.