The needs & requirements of women vary over their lifespan impacted by dietary choices, increased stress, immune function, hormones & genetics. Unsure of where to start – here are 6 key recommendations that may be beneficial for women at every life stage.
Activated B vitamins
In their bioavailable forms, B vitamins offer many benefits for women such as:
- Increased energy as activated B12 & B6 support cellular energy production, helping reduce fatigue.
- Mood stabiliser & stress response, thanks to Activated B6 & methylfolate that aid neurotransmitter production (serotonin, dopamine).
- May help to regulate hormones & relieve PMS symptoms, supporting a balanced menstrual cycle.
- Supportive of memory & cognitive function due to Methylated B12 & folate helping to reduce homocysteine levels, especially with aging.
- Active folate & B12 also assist with detoxification & DNA repair, which is crucial for women with MTHFR mutations or high methylation needs. These forms maximise absorption, especially beneficial for women with genetic or digestive issues affecting B vitamin metabolism.
Good quality magnesium
Magnesium is involved in hundreds of biochemical reactions in the body, including muscle & nerve function, blood sugar control, heart health & blood pressure. More specifically for busy women, it can also help with sleep quality, stress management, mood balance & PMS symptoms. Many women do not get enough magnesium through diet alone, therefore supplementing can be beneficial to ensure adequate levels.
Be mindful of the many forms of magnesium, with some better than others, so it’s best to talk to a healthcare practitioner to find one that meets your needs. One of my favourites is Ora Mag Mood which includes bioavailable forms of magnesium with additional herbs to support the nervous system & adrenals.
Iron
Iron is one of the most common nutrient deficiencies in adult females with menstruation, an active lifestyle, stress & pregnancy all contributing to depletion. Low levels can cause fatigue, poor concentration or “brain fog”, weaken the immune system & cause shortness of breath & dizziness.
Look for a well-absorbed, non-constipating form of iron with co-factors. Or for a whole food supplement try Ancestral Nutrition Beef Liver capsules. Keep in mind some factors impede iron absorption such as polyphenols, found in tea, coffee & red wine, as well as phytates which are found in whole grains, legumes, nuts & seeds.
Protein powders with added greens
Adding this to a smoothie can be a quick & easy way to boost your dietary intake when life is busy. Protein aids in muscle maintenance & recovery, enhances metabolism & weight management, stabilises blood sugar levels & helps to promote healthy hair, skin & nails. There are some great supplements such as Raw Protein Daily Nourish & Ora Health Organic Supergreens Powder with the added greens helping to support the liver detoxification processes, promote energy, clear skin, promote healthy bowel movement & support immunity. Additional prebiotics help feed beneficial gut bacteria & superfoods such as Maca can help to balance hormones.
Probiotics
The vagina has its own unique microbiome. High in lactobacilli bacteria, these protective bacteria produce hydrogen peroxide & lactic acid, which keep the vaginal pH optimal. Lactobacilli also produce antimicrobial compounds which help to fight off infection. Collectively, these bacterial by-products help prevent the growth of infectious bacteria with low levels leading to an increased susceptibility to urinary tract infections, vaginal dysbiosis & thrush. The delicate balance of this microbiome can be easily disrupted by many factors. These include medications & antibiotic use, fluctuating changes in estrogen which occur due to the oral contraceptive pill, pregnancy & menopause, sexual activity & the use of vaginal products such as lubricants & feminine hygiene products.
Creatine
Increased research is coming out about the link between creatine (an amino acid stored in our muscles, brain & gut) & women’s hormone health – particularly during pre & post menopause, pregnancy & postpartum. It can have positive effects on mood, PMS symptoms, cognition, bone strength & muscle condition. Conversely used as a pre-training supplement, creatine can also support improvements in muscle strength & power when undertaking high intensity training.
We’re here to support your personal needs in store – from perimenopause, postpartum recovery, hormone fluctuations & dietary support – we’re here for you.
By Kate Martin
Naturopath & Provisional Pyschologist BHSc. BPSYC. (Hon)
Leave a Reply