At our clinic, we help men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them!
Today I want to briefly share with you what I feel the top 5 supplements for women’s health are. These nutrients are each important for various reasons like preventing heart disease, enhancing hormone levels, optimizing bone density, and providing a healthier mental outlook.
Many women are low on these nutrients due to alcohol, tobacco, and caffeine use, stress, and the medications they take like antacids, birth control, and NSAIDS. Excess exercise and stress can also deplete nutrients as can malabsorption of nutrients from conditions like leaky gut stemming from food sensitivities.
First, I recommend women take Vitamin D. Vitamin D can help support your bone density, your mood, energy, and immune health.
Strong evidence suggests the higher the level your Vitamin D, the reduced risk of various chronic conditions. Most of this research recommends keeping levels greater than 50.
For example, one study that I often show my patients demonstrates that breast cancer incidence is reduced by 30% when the serum level is 34 ng/ml vs. the baseline of 25 ng/ml.
So how do you do this? Get your level checked.
You likely need much more than the RDA which is more like a minimum! That is the recommended amount established to prevent deficiency. It will not fix the deficiency.
Work with a health care provider to tailor your dosing to your level and symptoms.
Many times my patients need 5000, 10,000 or 50,000 IU to get their levels into the optimal range and then we can reduce the dose back down to a lesser maintenance dose, which can vary by season.
Next, I recommend magnesium, which is a soothing calming mineral. It’s a cofactor for over 300 enzymes in your body. Half your magnesium is found in your bones. It’s important for bone density, it’s necessary for hormone production, and it can help with sleep as it relaxes your mind. It can help relax your muscles, your bowels, and even maximize heart and nerve health. This can be dosed also based on levels and symptoms. The biggest side effect can be diarrhea and if that occurs, simply reduce your dose. This is less likely to happen when taking a capsule amino acid chelated mineral form like our magnesium glycinate.
Next, many women are in need of B Vitamins due to the birth control they take. B Vitamins help with energy. B Vitamin deficiency can lead to neurologic symptoms like numbness or tingling, moodiness, nervousness, and even mouth ulcers and a sore tongue.
When selecting Vitamin B6, choose preferably “pyridoxal-5-phosphate” (P5P). The most common dose is 50 mg
When selecting B9, choose preferably “methyl folate.” The most common dosage is 1000 mcg=1 mg.
When selecting B12, choose preferably “methylcobalamin.” The most common is 1000 mcg.
You can often obtain all the Bs you need in a B complex like our Methyl B complex. If you feel wired or jittery on the Bs, reduce your dosage.
Omega 3s are essential, meaning we must obtain them from our food or from supplements. If you don’t have a coastal diet and access to fresh fish you will need to supplement. Omega 3s are important for eye and brain health. They are very important for pregnant and breastfeeding mothers to help the cognitive development of the child. They have tremendous cardiovascular benefits and can also help reduce insulin resistance. They are great to help reduce inflammation found in autoimmune diseases and can even help to reduce menstrual symptoms and support better mood.
When looking for a product, choose one that contains both DHA and EPA. DHA supports optimal hormone signaling and EPA helps decrease inflammation. Also, assure your product is sourced from small fish, like sardines and anchovies, and is distilled and free of heavy metals. The triglyceride form is also best. Starting dose is usually 1000 mg or 1 gram/day.
Lastly, CoQ10 is a fat-soluble nutrient. It helps produce your cellular energy. You make less as you age. Studies have shown an association between depletion and breast cancer. It is an anti-oxidant, so it helps protect us from oxidative stress and free radicals. It can also help reduce heart disease. It can actually help to lower blood pressure. Symptoms of low CoQ10 include muscle weakness, fatigue, and even muscle pains. Medications like statin drugs for lowering cholesterol deplete this nutrient. It is usually dosed between 60-300 mg/day.
As always, alert your health care provider of any supplement you are taking and work with your health care provider on the dosing that is right for you.
Learn more about supplements in Chapter 4 of my book Your Longevity Blueprint.
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