Supplementation Needs for Women: My top Picks

Our collective interest in wellness is rooted in our desire to improve. Whether it’s getting stronger at the gym, moving-up at work or expanding our knowledge by reading a book, we are always looking to be better. Health is no different and dietary supplements are an extension of this desire. 

You could say that the original supplements were developed by practices like Ayurveda and Chinese medicine with their focus on herbs and botanicals as beneficial additions to a regular diet. For example Chinese medicine and green tea: The earliest known brewing of green tea occurred as early as 2737 BC, yet western civilization didn’t make the connection between green tea and it’s full cognitive benefits until the late 20th and early 21st century.

Many women decide to take supplements because they have (or want to avoid) a nutritional deficiency in their diet. So which supplements do you need? Think of your body like a house to be built. You have to start with a sturdy foundation. Once that’s in place you can build doors, walls, windows a roof etc. But if you skip the foundation, the house will come crumbling down. And just like a house, as time passes your body may need different materials to keep it running, to repairing joints or focusing on separate sections that weaken with age. Filling in your nutrition gaps and giving your body the right doses of essential vitamins and minerals, each day is crucial when it comes to supplements 

Ideally our diet would provide us with everything we need, as our bodies are best at absorbing and using nutrients from food, but this isn’t always an option. Even those who eat a perfect diet with vegetables, proteins and minerals could be subject to deficiencies. To guarantee that your nutritional bases are fully covered, dietary supplements fill in the areas where you may be lacking - allowing you to build your healthiest body. 

Choosing the right supplements can be overwhelming. My top picks for most women - again based mostly on the fact that our diets do not give us adequate amount include: Magnesium, Ashwagandha, Vitamin D, fish or algae oil and a multivitamin with Extra B vitamins. 

Magnesium

“Magic-pill” supplements do not exist - but Magnesium is about as close as it comes! Supporting our digestion is a number one wellness goal for every woman I know and meet. Magnesium is found in many foods - from bananas to dairy to nuts, grains and potatoes. It’s also a key player in blood pressure regulation, bone formation, hormone secretion and normal heart rhythm. What’s more, evidence shows that magnesium supplementation may reduce feelings of anxiety and promote a better night’s sleep – and why I recommend taking it before bedtime.

Ashwagandha 

If you’re feeling stressed in life, it’s worth trying Ashwagandha. This herb has stood the test of time. It comes to us from Ayurveda, a practice of traditional medicine originating in India thousands of years ago. Any kind of stress, whether it’s physical or mental, can result in feelings of anxiety and nervousness. Stress also directly impacts our immunity, sleep, mood and mental focus. If this sounds like you, I’d recommend adding Ashwagandha as a daily supplement for 4 to 6 weeks. It might not get rid of your stressors, but it will give your body the extra support it needs during stressful periods. 

Vitamin D3

Next, I cannot recommend Vitamin D3 enough for its plethora of benefits and solid research showing its link to our overall health, risk for disease and longevity.  Vitamin D is a hormone produced by the body and is essential for radiant health. Direct sun exposure turns on our Vitamin D production however the majority of us in North America are deficient.  It’s also a mood elevator. You know that blissed-out feeling you get when you’re lying on the beach or the mood lift you experience on the first day of spring? Your sunny disposition is more than a feeling - it’s a chemical reaction! The sun exposure triggers a release of serotonin - a hormone that promotes feelings of happiness and well-being. One important note about Vitamin D is that it’s a fat soluble vitamin and best taken with foods containing fat for maximum absorption. 

Speaking of absorption, Vitamin D also helps our body and bones absorb Calcium. To help move the Calcium into your bones, be sure pair your Vitamin D supplement with Vitamin K2.  

From disease and illness protection against cancer, diabetes and osteoporosis – even reduced risk of COVID 19, dementia and more - look to this “sunshine vitamin” to provide you with a host of health benefits!

Omega-3s

Along with daily Vitamin D3 and Vitamin K2 supplementation, you will want to consider including an Omega-3 fatty acid formula derived either from fish or algae sources. Omega-3s are deemed essential for our health as the body cannot produce the fatty acids EPA and DHA.

What makes Omega-3s so essential? Research shows these healthy fats help lubricate our joints, improve circulation, promote memory, mental focus and reduce inflammation in the body.  Fish make an ideal source versus nuts or seeds however if you are vegan, look for algae sources now on store shelves.  

B Vitamins

Last and certainly not least, I recommend you make sure you’re getting enough of all eight B vitamins - thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and cobalamin in your diet.  For those of us who do not consume meat regularly, it’s likely you are deficient and therefore require supplementation.  Low energy, irregular periods, mood or sleep may be signs you are lacking.

Whether you choose to include some or all of the above, avoid taking supplements on an empty stomach or taking multiples at once. Aim to take your supplements with food. If a supplement contains fat soluble vitamins like A, E, D or K, make sure you consume with a meal containing fat such as olive oil or butter. It’s also best to spread your supplements over the day so as not to overwhelm your gut, and avoid expensive urination!

To learn more about your supplement needs, consider getting a complete blood panel done by a medical practitioner.  Go over your results together, and then implement the plan that’s right for you and what your body needs.