- Nutritional Vitamins & Supplements
3 Supplements Every Woman Should Take
A barrage of supplements flood the industry every year causing every leading authority to latch on to media outlet advertising, tweeting, pinning, blogging,and the like. 3 Supplements for women are unwavering and here's why. These Nutrients are critical for a woman's balance of mind, body, and spirit. Our minds are flooded daily with mass information, constantly prioritizing, compartmentalizing, and discarding subconsciously. The amount of stress on the mind influences every decision we make, even decisions that we know sabotage our health, yet we act impulsively and without hesitation.What makes these nutrients more critical for women then men? Largely, it stems from my experience in consultation. I've seen husbands and wives take these same nutrients, however I get more positive feedback from my gals. But I have a nutrient profile for myself and my male clients - I will share in a future hub. These nutrients target specifically weaknesses and holes in my clients diets and when incorporating them, the change is positive and almost immediate. Out of the multiple options, I've narrowed it down to three, and brands are irrelevant.
Omega 3 Fatty Acids (Fish Oil)
I council numerous clients each day who don't take fish oil. There are so many positive aspects of this wonderful nutrient that it still astounds me how some still just are not aware of it's benefits. Over the past 6 months however, there has been some negative attention towards fish oil products, but studies far preceding the recent ones are more noteworthy. Similarly, some do not take fish oil just because they don't like that "burp". I know it's a nuisance, but I'm telling you the benefits dramatically outweigh a little fishy-ness. If you are plagued by fishy burps, try switching to krill oil It's a bit more expensive but none of the after taste
The Benefit: Hair, skin, and nail support; and provides a healthy Blood Lipid Profile, Excellent for cardiovascular support, and a natural anti-inflammatory. Fish oils have been used to aide in the treatment of Rheumatoid Arthritis, Diabetic Neuropathy, Allergies, ADHD, Breast Cancer, Eczema, Hypertension, Menopause Symptoms, Multiple Sclerosis, and PMS. Most importantly the chemical and physical characteristics promote a more intensified mind body connection.
The Reason: The ratio of Omega 6 to Omega 3 Fatty Acids in typical Western diets is 14-25 times higher than that of European diets. To that point, Europeans have some of healthiest hearts, blood, and sex drive on the planet (did ya notice that last one?) Omega 6 is important in that it is essential (your body can't make it, so we need to consume it) however to much Omega 6 and not enough Omega 3 is linked to heart disease and Heart Disease is the number one killer among women in our country. 15 years ago health care practitioners were telling their patients to minimize red meat production, and that's exactly the reason why. Too much omega 6 in red meat contributes to a considerable amount of the body's inflammation.The more askew that ratio becomes, the more stress is on the brain and body, which causes poor lifestyle choices, under performance at work, and stifled relationships
The Dosage: Look at the actual 'mg' dosage of EPA and DHA. It needs to be over 1200mg combined. Take it one to two times daily and give your heart and mind a break. Do not take if you're taking prescription medication for the above ailments without speaking with your physician first
Healthy Bacteria (Probiotic)
Even a moderate dose of one probiotic capsule is equivalent to nearly 16 grocery store cups of yogurt. Besides that, much of the healthy bacteria in yogurt gets destroyed before it get's to where you need it. If you can incorporate more "healthy cultures" through diet, please indulge, but I find a dietary supplement is just as, if not more effective.
The Benefit: Immune system support; regularity; bloating; metabolic support; mood support; stress; mental wellbeing, and of course bounce back from anti-biotics.
The Reason: I was explaining to my wife, Christina last week about the benefits of probiotics and i explained to her that her body's entire biological process starts from the gut, yet so many people do nothing to nourish it. If you stretched your digestive tract, it would span almost 20 feet long! Why wouldn't you protect that?!? Besides the obvious digestive benefit, there are emerging studies that link a healthy gut to reduced stress, enhanced mood and mental clarity and a more positive mindset (I'm dedicating an entire hub to this thought, so look out for it!). The most recent studies explain that a healthy gut connects to a tendency to make better decisions during stressful situations. When subjects were tested without the nutrient, decision making and resourcefulness was diminished. Those that were fed the nutrient seemed to think more clearly, efficiently, and were more resourceful to get out of the stressful situation.
The Dosage Choose a supplement that is low in yeast and of single species with a hearty cfu. 25 billion cfu is a nice dose. 50-75 are best if coming off an anti-biotic
Vitamins and Minerals (MultiVitamin)
Mom and Dad gave you Chewable Vitamins when you were a kid, but you stopped taking them into adulthood. Why? Negativity surrounds the benefits of taking a daily MV. The negativity stems from the lowered absorption rates from synthetic blends (expensive urine...), but there are, again, some convincing studies that have emerged that whole food, vegetarian formulas have higher absorption rates.
The Benefit and The Reason There are just too many to name. Long story short, women need minerals like calcium, magnesium, zinc, and iron. But all the other fat and water soluble vitamins aid in their absorption and/or utilization. They help with Bone Health, energy, metabolism, electrolyte balance, increased range of motion, mental wellness, liver and kidney health etc etc, head to toe
The Dosage Get a vegetarian blend. If you're looking at a pill, make sure it's time release. Follow the product recommendations on the label
About the Author
A B.S. in Health Sciences with an emphasis in kinesiology, motor control and Nutrition, I bring 10 years experience in the nutraceutical industry as a wellness educator and coach. I've coached and continue to council multiple cases everyday, from reaching wellness goals, dietary, and sports nutrition goals, to investigating and prescribing supplement profiles for those with metabolic disorders. My goal is to provide healthy, long lasting, information on health and wellness nutrients and products for anyone to everyone.
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