Are you taking the right nutrients to combat common issues like fatigue and PMS? Or currently thinking about any supplements or vitamins?
Maintaining optimal health is essential for women at every stage of life. From hormonal fluctuations to increased stress, women face unique challenges. To support overall well-being, it’s crucial to incorporate the best vitamins supplements into your daily routine. These essential nutrients can help address common women’s health issues, such as fatigue, mood swings, and bone density loss.
Best Vitamins for Women (best 3 Vitamins)
“Women do not realize how critical some of the key micro-nutrients are, such as vitamin B, vitamin D, and magnesium,” says Taz Bhatia, MD, an integrative physician and author of The 21-Day Belly Fix. “They play a really strong role in all kinds of diseases, everything from autoimmune disease to cancer to diabetes and heart disease.” And they help eliminate common issues, for example, lack of energy and the effects of stress.
Here is a closer look at these three important supplements and vitamins for women:
B Vitamins
B vitamins play a crucial role in maintaining a healthy metabolism of sugars and starches, as well as in hormone production. They assist in converting hormones into their active or inactive forms, ensuring that hormones reach their intended destinations within a woman’s body. Additionally, they help eliminate excess hormones, preventing toxicity.
These vitamins are essential for the production of neurotransmitters. According to Dr. Serena Goldstein, ND, a naturopathic doctor in New York specializing in natural hormone balance, “B vitamins also help eliminate sugar cravings and fatigue, common symptoms that tend to accompany and promote hormone imbalance.”
What to do: Incorporate food sources such as fish, whole grains, eggs, and lean meat into your diet. Consider taking a B complex supplement that includes 25-50 milligrams of vitamins B1, B2, and B5; 400-600 micrograms of folic acid; and 1,000 micrograms of B12. For optimal energy, take B vitamins in the morning.
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Vitamin D3
Lower levels of vitamin D are prevalent among women and are linked to increased odds of various health issues. These include greater risks of PMS, Alzheimer’s disease, breast cancer, depression, uterine fibroids, difficult pregnancies, rheumatoid arthritis, impaired sugar metabolism, gestational diabetes, high blood pressure, type 2 diabetes, unhealthy cholesterol levels, heart disease, and postmenopausal loss of bone and muscle. Additionally, low vitamin D levels increase the risk of falls and fractures later in life. Bhatia notes that inadequate vitamin D may also contribute to kidney stones.
“Generally speaking, we do not get enough vitamin D, even those living under the equator,” Goldstein states. She emphasizes that optimal liver health is crucial for vitamin D absorption. This is one reason to prefer the active form, D3, over the inactive form, D2.
What to Do
Get your vitamin D levels tested and take supplements based on your personal needs. If testing isn’t possible, a daily dose of 1,000 IU is safe but may not suffice. You can take up to 5,000 IU daily. Goldstein suggests that ideal vitamin D levels typically range between 50 and 70.
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Magnesium
Like B vitamins, magnesium is necessary for many processes inside a woman’s body. However, a very common shortfall may result in constipation, cramps, anxiety, sleep difficulties, sore muscles, and other unpleasant symptoms. “Magnesium may be depleted by caffeine, stress, soda, and certain medications, and unfortunately, it is not as prevalent in the soil as decades ago,” says Goldstein.
What to do: Best time to take in the evening to enhance sleep; start with 100 milligrams daily and work up to 200-800 milligrams. Then, cut back if you experience loose stools. It is very important to keep in mind that there are more than ten various magnesium forms, pointing out Goldstein, who advises working with a knowledgeable professional to find a suitable form for your particular health goals.
As an alternative to pills or magnesium powders mixed with the water, take a bath in Epsom salts: 2 cups in a warm tub, and soak for at least 15 minutes, three times per week. Another option to improve elimination: Massage one tablespoon of magnesium oil into your tummy and your feet’ soles every night before bed.
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Did you know?
There are more than ten various forms of magnesium. Work with a knowledgeable professional to find an appropriate form for particular health goals.
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Bloating, Digestion, and Weight
According to Bhatia, enhancing the digestive process could help with all of these problems. Constipation can be corrected with magnesium. In addition to eating whole foods, especially lean proteins and vegetables, these supplements can help:
Probiotics
At least 20 billion colony-forming units (CFUs) per serving of four or five strains of beneficial bacteria.
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Digestive enzymes
A combination of amylase breaks down starches, lipase for fats, and protease for proteins. Take them after the heaviest meal during the day.
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Apple cider vinegar (ACV)
First thing in the morning, drink a mixture of 1 Tbsp. Apple cider vinegar with 4 Tbsp of water. Or try a betaine HCL supplement, starting with 10-15 mg, just before your heaviest meal.
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Hormonal Issues
Hormonal fluctuations are normal. In an ideal world, they would balance on their own. However, toxins are major hormone disruptors. According to Steven Hotze, MD, founder and CEO of Hotze Health & Wellness Center, hormone deficiencies in women can occur due to toxin exposure. These chemicals are present in foods, skincare products, and even in the air we breathe. Conventional medications can also disrupt the body’s ability to produce or utilize hormones.
Xenoestrogens, toxins that mimic estrogen, can lead to estrogen dominance. This condition occurs when estrogen levels rise compared to progesterone. As women approach menopause, progesterone production naturally decreases, amplifying the imbalance. Symptoms include irregular periods, mood swings, brain fog, breast swelling, and more, often leaving women feeling like they’re “losing themselves.”
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Thyroid hormones also play a critical role. Low levels of the active thyroid hormone T3 can be overlooked. Many doctors only measure the inactive form, T4, leading to misdiagnosis. Instead of addressing the root cause, antidepressants or synthetic thyroid medications are often prescribed. These treatments may raise T4 levels but leave T3 deficiency untreated.
Without enough active thyroid hormone, women can experience sluggish metabolism, weight gain, cold hands and feet, brain fog, and even fertility issues. This can also result in hair loss and a puffy appearance.
Restoring Balance
Eating organic foods, using natural skincare, and choosing household items wisely can help reduce exposure to toxins. However, it’s impossible to avoid all toxins completely. Sometimes, hormonal balance cannot be fully restored without customized testing and natural hormone prescriptions. Fortunately, the right supplements can also make a difference.
“A good vitamin program is crucial to stimulate detoxification in the body,” says Hotze. He recommends a daily formula with several pills, including 5,000 IU of vitamin A, 50 milligrams of vitamin B1, B2, and B5, 200 micrograms of chromium, and 50-100 micrograms of selenium. Additionally, consider taking these daily: extra magnesium, fish oil (aim for about 500 milligrams of a combination of EPA and DHA), 1,000 milligrams of vitamin C, and about 60 milligrams of CoQ10.
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These are some other remedies:
Progesterone
Low-dose forms of progesterone cream, available in health food stores, may resolve the problem, or it may require customized testing and natural (technically called “bioidentical”) progesterone and sometimes other hormones by prescription. Use progesterone on days 15-28 of a monthly cycle.
According to Goldstein, many herbs will help support progesterone production, such as chaste berry (vitex).
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Did you know?
It would help if you considered a lot of things before taking supplements. Read this article to know more about it:
Thyroid support
These nutrients are especially important for producing and activating thyroid hormones.
- Magnesium: 600-1,000 mg daily, and perhaps more if you do intense exercise, as magnesium is lost in sweat. (See the magnesium section above for different forms.)
- Zinc: 20 mg daily.
- Vitamin B12: 1,000 mcg daily.
- Vitamin A: 5,000 IU daily.
- Iodine: 75 mcg daily.
- Vitamin D: 1,000-2,000 IU daily.
- Selenium: Up to 200 mcg daily.
- Vitamin C: Loose stools are a sign of too much, but because stress depletes vitamin C, you may need more than you think. Start with 1,000 mg daily, but higher doses-1,000 mg per 25 pounds of body weight may be helpful.
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If you try these ketogenic vitamins and supplements and continue to have problems, look for a physician knowledgeable in nutrition and natural (bioidentical) hormone testing & treatment. You can also comment on us, and we will try to respond with the solution as soon as possible.
Conclusion
Incorporating the best vitamins supplements into your daily regimen can significantly enhance your health. These vitamins not only help combat specific women’s health issues but also promote overall vitality. Prioritize your well-being by choosing the right supplements tailored to your needs. Your health deserves it!
FAQ
Q1: How do I know if I need vitamin supplements?
Ans: You may need vitamin supplements if you experience fatigue, mood swings, or irregular menstrual cycles. A blood test from your healthcare provider can also determine deficiencies and guide your supplement choices based on your specific needs.
Q2: Can I get enough vitamins from my diet?
Ans: While a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential vitamins, many women still may not get adequate amounts. Factors like age, lifestyle, and dietary restrictions can impact nutrient intake, making supplements beneficial.
Q3: Are there any side effects of taking vitamin supplements?
Ans: Taking vitamin supplements in recommended doses is generally safe. However, excessive intake can lead to side effects, such as nausea or headaches. Always consult with a healthcare professional before starting any new supplement regimen.
Q4: What vitamins are essential during pregnancy?
Ans: During pregnancy, women need increased amounts of Folic Acid, Iron, and Calcium. These vitamins support fetal development and help prevent complications. A healthcare provider can recommend appropriate prenatal vitamins.
Q5: Can I take multiple vitamin supplements at once?
Ans: Yes, you can take multiple vitamin supplements, but it’s essential to ensure they don’t exceed recommended doses. Be mindful of potential interactions between supplements and medications. Consulting with a healthcare provider can help you create a balanced regimen.
Q6: How long does it take to see results from vitamin supplements?
Ans: The time it takes to see results from vitamin supplements varies by individual and the specific nutrient. Some may notice improvements in energy levels within a few weeks, while others may take several months to feel the full benefits.
Q7: Can I stop taking vitamin supplements if I feel better?
Ans: If you feel better after taking vitamin supplements, it might be tempting to stop. However, it’s essential to discuss this with your healthcare provider. They can help determine whether to continue, adjust dosages, or focus on dietary changes.