Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat. Simply put, the evidence shows we cannot get away from the need for nutritional supplements.
Doctors used to think you got all your vitamins and minerals from food. Any extra nutrients were excreted, or worse, became toxic. But the tide is shifting. Doctors now prescribe over one billion dollars in fish oil supplements. Most cardiologists recommend folate, fish oil, and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins.
Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population – including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron – have been well documented in extensive government-sponsored research.
With that being said, it’s important to know what supplements to take daily. I cannot stress the following enough — everyone is different. The best way to determine what supplements you need is to work with a practitioner. There are, however, a few supplements that most people should look into-especially women, and they are definitely a part of my daily routine.
Top 10 supplements for Women
VITAMIN D3 | The vitamin D deficiency is epidemic, with up to 80 percent of modern day humans being deficient or suboptimal in their intake. Depending on what is in your multivitamin, I recommend taking additional vitamin D. Vitamin D3 improves metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome. It also helps regulate the immune system, which for women with autoimmune disease, is crucial. For serious deficiencies, you may need more vitamin D, as much as 5,000 to 10,000 IU a day for 3 months or more. Do this with your doctor’s supervision, if needed.
OMEGA-3 FATTY ACIDS (EPA AND DHA) | These important fats improve insulin sensitivity [hello estrogen dominance and menopause!], lower cholesterol by lowering triglycerides and raising HDL, reduce inflammation, prevent blood clots and lower the risk of heart attacks. Fish oil also improves nerve function and may help prevent the nerve damage common in diabetes. It also supports brain functioning [hello anxiety, depression, and sleep!] and is an essential nutrient for hormone synthesis.
NAC (N-ACETYL CYSTEINE) | Fights free-radicals and is a key component of a healthy antioxidant-rich immune system, helps to chelate heavy metals and remove them from the body, and especially supportive of lung tissue. There is some evidence that NAC can fight inflammation in the body, especially in women with endometriosis and fibroids.
ALPHA LIPOIC ACID | Alpha Lipoic Acid is a powerful antioxidant that helps fight free radicals, supports liver function, boosts metabolism, enhances absorption of certain vitamins, and helps turn calories into energy in the muscles.
CURCUMIN |Curcumin supports the body’s natural inflammatory response and promotes healthy liver, colon, musculoskeletal and cell function.
MAGNESIUM |Magnesium supports thousands of processes in the body. It helps regulate blood pressure, which can spike when you have a thyroid hormone deficiency. It is key in controlling insulin production, which influences your testosterone levels and the health of your ovaries overall along with supporting your adrenal health. Magnesium helps to reduce sugar cravings. It is also crucial for phase II liver detoxification which is how you move estrogen out of your body, helping to promote balance between estrogen and progesterone and make your tissues more likely to respond to the right hormones at the right time.
VITAMIN C |Vitamin C is a powerful antioxidant [lovin' on your liver] that supports liver and immune system functioning. It also helps to heal the adrenal tissues and boost adrenal function.
B-COMPLEX |B vitamins are involved in thyroid hormone production, immune function, and detox, which are all areas in which women need support.
FIBER |Fiber is a critical component needed to help remove toxins and wastes from the body through the large intestine. Aim for a minimum of 25 grams per day.
SPORE-BASED PROBIOTIC |A high-quality probiotic is essential for healing the gut. The strands I've seen be more helpful for women are high-dose, high-strain Lactobacillus and bifodobacterium species, Saccharomyces boulardii, and spore-forming probiotics. Spore-based probiotics help boost the Lactobacillus species in the gut when taken with a Lactobacillus probiotic, help eliminate SIBO. Research has shown that spore-based probiotics, unlike other probiotics, survive in stomach acid and may have you repopulate your gut.
It's important to note that the best way to get the nutrients your body needs is through eating foods that are rich in nutrients. Fill your diet with foods that naturally aid the body's functions. Use supplements to do just that - fill in the gaps from your diet and daily stressors.
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