After conducting a bit of research on essential vitamins and supplements that work best for us 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 implementing 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 vitamins. 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 people 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 is a good idea to have your blood tested to check your Vitamin D levels for
accurate dosage.
2.
Magnesium
The
Journal of the American College of Nutrition states that about 68% of
people are deficient in magnesium, due to its depletion in 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 seed, or the second
way is by using a magnesium oil topically. It’s said that magnesium is absorbed
easier through the skin (source www.foodrenegade.com).
For details on making your own magnesium oil visit www.foodrenegade.com to get the recipe.
Some of the benefits from supplementing magnesium include, combating insomnia,
depression, stress and fatigue.
3.
Probiotic
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
certain 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-inflammation 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 providing more than 100 chemical reactions to the body. This enzyme
is vital for proper detoxification, reducing stress and strengthening the
immune system. Some benefits are, support of the development and functions of
sex organs which can assist with libido levels, increased energy levels,
enhancement of physical performance and reduces lactate build up.
6.
Methylcobalamin
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.
7.
5-HTP
Also known as 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.
9.
DHEA
Also known as dehydroepiondrosterone…yeah
that’s a mouthful, isn’t it?! Well, DHEA is a hormone that the body naturally
secretes through the adrenal glands and plays a major role in the sex hormones.
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
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 www.vitacost.com,
Whole Foods and your local natural health store. What are your favorite go to
vitamins and supplements?
