Ladies, to better assist us through all of our life stages and hormonal changes, we could benefit from some extra support – beyond the basics. We not only need to have a healthy lifestyle in place such as eating a balanced diet, getting enough sleep, maintaining a fitness routine, and having sufficient relaxation time; we also can gain the benefits that supplementation can provide us along the way. What we supplement with will vary through the childbearing, peri-menopausal, and post-menopausal years.
The Most Important Women's Health Supplements
No matter where we are in our lives: 20s, 30s, 40s, 50s, 60s, and beyond, there are basic supplements we all need for overall general health. I believe in starting with the “Core Four.” This includes a women’s multi, omega-3s, probiotics, and an additional combination of calcium/magnesium/D3/K2. What a woman may need beyond these will depend on her specific needs, and where she's at in her life cycle.
During our 20s and 30s, at minimum, we should take a high-quality, well-absorbed multivitamin. It should contain folate, iron, copper, and vitamin C, which are all important during childbearing years. Both pregnancy and breastfeeding place high nutrient demands on mom and baby, so we need extra support.
Taking an omega-3 and probiotic supplement is also strongly recommended. Additional calcium/magnesium/D3/K2 is also a good idea for helping to keep our bones healthy, as they are still being formed into our peak bone mass until about age 30. This important combo is also critical for women who are pregnant to support the baby’s developing bones.
Women are typically caretakers of the family, so it’s important we keep on top of our health, so we can assist the others who need us. With all of the stress that life brings from college, to career challenges, to raising children, B complex with vitamin C is beneficial. And for some extra support beyond the Bs, 5-HTP and L-theanine can help.
During our 40s, 50s, and beyond, if we have taken good care of ourselves in the earlier years, we should continue to take the “Core Four.” If extra bone support is needed, more D3 and K2 can be helpful. Additional joint support may also be necessary. Some of my favorites are omega-3s, GLA from borage oil, tart cherry, turmeric, ginger, and boswellia extract.
During peri-menopause, typically between ages 45 and 55, our hormones fluctuate. Omega-6 fatty acids such as evening primrose oil assist in nourishing dry skin, hair, and mucous membranes and support healthy hormonal balance.
Melatonin is a nice addition for those who experience occasional issues falling and staying asleep. If we experience stress related to sleeplessness, magnesium can be helpful when taken before bed. Vitamin E for heart health can also be considered. Biotin and collagen are nutrients that support hair, skin, and nail health and may be helpful nutrients for some women to consider.
Whether we start in our 20s or 60s, we can maintain or work to regain our health with a variety of lifestyle, nutritional, and supplemental changes. During these modern times of high stress, insufficient sleep, and unbalanced diets, many women lose that delicate balance in their cycles. So, if we want to be able to do it all, a healthy lifestyle can give us the vim, vigor, and vitality we need.
