The [Lesser-Known] Supplements Every Woman Should Consider Taking for Optimal Health
While a wholesome, balanced diet forms the cornerstone of our vitality, there are a handful of lesser-known supplements that can give us that added boost. From hormonal harmony to radiant skin and more energy, these gems might just be the missing pieces you've been searching for! Here are my Top 10 (+1 bonus) and I’ve included links to my favorites:
1. Chasteberry (Chaste Tree or Vitex): Balancing Hormones Naturally
Chasteberry, also known as Vitex, is a potent herb that has been traditionally used to support hormonal balance. It can be particularly beneficial for women dealing with irregular periods, PMS symptoms, and even certain aspects of menopause. Chasteberry acts on the pituitary gland, helping to regulate the production of hormones like progesterone and estrogen.
Recommended Dosage: 300-500 mg/day
Brands I Love: Gaia Herbs, Thorne
2. Iron: Vital for Energy and Vitality
Iron is essential for transporting oxygen throughout the body. Many women suffer from iron deficiency anemia due to menstrual blood loss. Supplementing with iron can help combat fatigue, weakness, and maintain optimal energy levels. For best results, choose a supplement with added vitamin C to enhance iron absorption.
Recommended Dosage: Varies (typically 18 mg/day for women)
Brand I Love: Plant Force Liquid Iron by Gaia Herbs
3. Magnesium: Easing Menstrual Discomfort
This mineral is a hidden gem for women's health. Magnesium has muscle-relaxing properties that can help alleviate cramps and muscle tension associated with menstruation. It also supports bone health, mood stability, and better sleep quality.
Recommended Dosage: 300-400 mg/day
Brand I Love: Natural Vitality
4. Saw Palmetto: Supporting Hair Health
Saw palmetto is often associated with prostate health in men, but it can also be beneficial for women. This supplement is believed to help reduce hair thinning and loss by inhibiting the conversion of testosterone to DHT, a hormone linked to hair follicle shrinkage.
Recommended Dosage: 160-320 mg/day
Brand I Love: Moon Juice
5. Evening Primrose Oil: Nurturing Skin and Hormones
Rich in gamma-linolenic acid (GLA), evening primrose oil supports skin health by reducing inflammation and promoting hydration. Additionally, it may ease symptoms of PMS and menopause by assisting in hormonal balance.
Recommended Dosage: 500-3000 mg/day
Brand I Love: Thrive Market
6. Collagen: Enhancing Skin Elasticity
Collagen is a protein that maintains skin's firmness and elasticity. As women age, collagen production decreases, leading to sagging skin and wrinkles. Supplementing with collagen can help combat these effects and support joint health as a bonus.
Recommended Dosage: Varies (typically 2.5-10 grams/day)
Brand I Love: Vital Proteins
7. Vitamin K2: Aiding Heart and Bone Health
While vitamin K is known for its role in blood clotting, vitamin K2 often goes unnoticed. This vitamin helps direct calcium to bones and teeth, promoting bone density and preventing calcium buildup in arteries, which could contribute to heart issues.
Recommended Dosage: Varies (typically 45-180 mcg/day or more)
Brand I Love: Thorne
8. DIM (Diindolylmethane): Balancing Estrogen Metabolism
Found in cruciferous vegetables, DIM supports the body's ability to metabolize estrogen. This can be particularly useful for women with estrogen dominance, as it helps promote a healthier balance between estrogen and progesterone.
Recommended Dosage: 100-200 mg/day
Brand I Love: Thorne
9. Inositol: Managing PCOS Symptoms
Inositol, a type of B vitamin, has shown promise in managing symptoms of polycystic ovary syndrome (PCOS). It can help improve insulin sensitivity, reduce hormonal imbalances, and regulate menstrual cycles.
Recommended Dosage: 1000-4000 mg/day
Brand I Love: Pure Encapsulations
10. L-Theanine: Easing Stress and Anxiety
While not exclusive to women, L-theanine deserves attention for its stress-reducing benefits. Found in tea leaves, this amino acid promotes relaxation without drowsiness and can be particularly helpful during hormonal fluctuations.
Recommended Dosage: 100-200 mg/day
Brand I Love: Momentous
11. Creatine: Boosting Physical Performance
Creatine, often associated with athletic performance, can also offer benefits to women. It's not just for building muscle; creatine supplementation has been shown to enhance overall physical performance, improve strength, and support brain health. Whether you're hitting the gym or striving for an active lifestyle, creatine can provide that extra edge.
Recommended Dosage: 3-5 grams/day (for general use)
Brand I Love: Momentous
*Remember, before incorporating any new supplements into your routine, it's advisable to consult a healthcare professional, especially if you're pregnant, breastfeeding, or have underlying health conditions. Keep in mind that recommended dosages can vary based on individual needs and health conditions. Always consult a healthcare professional before adding new supplements to your routine. Supplements are meant to complement a healthy lifestyle, so focusing on a balanced diet, regular exercise, and stress management remains paramount. Empower yourself with knowledge and make informed choices that contribute to your lifelong well-being.
*Comment below if you want any additional recommendations or to learn more about my favorite brands!
