Nourish & Thrive: Top Supplements for Female Wellness

As women, our bodies are constantly changing, growing, and inevitably adapting. Some of this adaptation is crucial for our survival. For instance, if you skip a meal, your metabolism slows down to keep you from starving. If your cortisol levels drop, your adrenals step in to produce more and keep you energized. But while reactive adaptation can be essential, over time, it’s not always the best strategy.

We need to proactively adapt to our bodies’ changing demands—ideally before or as soon as we notice something feels “off.” Diet and exercise play a key role in this proactive approach, but supplements are often necessary to fill in the gaps. They provide essential support to keep our hormones balanced and energy levels steady. While most of our nutrients should come from food, supplements deliver vitamins and minerals that are difficult, if not impossible, to obtain from food alone. When added to your wellness routine, supplements can improve gut health, pancreatic efficiency, metabolism, and nutrient absorption. Supplement protocols are unique to every individual, so you will need to connect with your healthcare provider prior to starting a new program. Below are a few tried and true staples that are essential for female health.

Omega 3’s

Omega-3 fatty acids are vital for female health, supporting heart health, reducing inflammation, and promoting brain function. They also play a key role in hormonal balance, helping to regulate estrogen levels and support overall reproductive health.

Probiotics

Probiotics play a crucial role in supporting gut health by balancing the beneficial bacteria in your digestive system, which can improve digestion and boost immunity. They also help with nutrient absorption, reduce inflammation, and support hormone balance by enhancing the gut's role in hormone regulation, ultimately promoting overall well-being. Shameless plug here - my favorite probiotic is Megaspore by Microbiome Labs. Even better, if you need an extra dose of K2 (which you’ll learn more about below), Serene Skin is the go-to solution to get a healthy dose of both probiotics of K2. 

Vitamin K2 

Vitamin K2 is essential to bone metabolism and heart health. It’s unique because it regulates calcium deposition. Therefore, it promotes the calcification of bones, which keeps them strong and prevents osteoporosis. It also prevents the calcification of blood vessels, which keeps them pliable and prevents blood clots. Did I ever tell you that our bodies are amazing?

Calcium 

Calcium is necessary for quality bone health. Likewise, our bodies require calcium to carry messages between our brains and bodies so that our muscles can move. A calcium deficiency may lead to a loss in bone mass and function. 

Vitamin D

Vitamin D aids calcium absorption, which strengthens our bones and decreases the risk of osteoporosis. It also supports heart health, mental health, and immune systems.

Vitamin B6 

Vitamin B6 reduces stress and boosts our energy metabolism. It also aids liver function and promotes a healthy nervous system. Lastly, it is essential for healthy neuron communication.

Vitamin B12 

Vitamin B12 supports metabolism for red blood cell production which is necessary for our body to receive life-giving oxygen. Deficiencies contribute to dry skin, constipation, balance, and cognitive issues. 

Folate 

Folate helps build a healthy brain, supports the production of red blood cells, and may prevent cancer-causing changes in DNA. Folate is also essential for healthy fetal development and helps prevent defects such as spina bifida.         

Magnesium 

Magnesium has been found to regulate blood pressure and blood sugar. Studies show that it may combat depression. Regardless, it is crucial for brain health and our entire bodies. It regulates sodium, potassium, and calcium in our bodies; and also helps maintain stable blood pressure and blood sugar levels. This mineral assists in over 300 different biochemical functions in the body. Magnesium is absolutely magnificent!

Iron  

Iron deficiencies make up one of the most prevalent deficiencies among women in the world. Because of our monthly menstrual cycles, we require a higher demand for iron due to blood loss. To increase your iron intake, take an iron supplement, take Vitamin C, or eat foods rich in vitamin C that support iron absorption.

Please keep in mind that these are purely recommendations. Without labs, it is impossible to detect your nutrient deficiencies. Just like nutrition and exercise, the supplements you need should be individualized to you. Because our needs are unique, please consult with your doctor prior to beginning a new supplement routine. For more information on functional lab assessments, sign up for a consultation at https://www.herbalancewellness.com/book-your-service.