Ladies, to better assist us through all of our life stages and
hormonal changes, we could benefit from some extra support – beyond the basics.
We not only need to have a healthy lifestyle in place such as eating a balanced
diet, getting enough sleep, maintaining a fitness routine, and having sufficient
relaxation time; we also can gain the benefits that supplementation can provide
us along the way. What we supplement with will vary through the childbearing,
peri-menopausal, and post-menopausal years.
No matter where we are in our lives:
20s, 30s, 40s, 50s, 60s, and beyond, there are basic supplements we all need
for overall general health. I believe in starting with the “Core Four.” This includes
a women’s multi, omega-3s, probiotics, and an additional combination of calcium/magnesium/D3/K2.
What a woman may need beyond these will depend on her specific needs, and where she's at in her life cycle.
During our 20s and 30s, at
minimum, we should take a high-quality, well-absorbed multivitamin. It should
contain folate, iron, copper, and vitamin C, which are all important during
childbearing years. Both pregnancy and breastfeeding place high nutrient
demands on mom and baby, so we need extra support.
Taking an omega-3 and probiotic
supplement is also strongly recommended. Additional calcium/magnesium/D3/K2 is
also a good idea for helping to keep our bones healthy, as they are still being
formed into our peak bone mass until about age 30. This important combo is also
critical for women who are pregnant to support the baby’s developing bones.
Women are typically caretakers of
the family, so it’s important we keep on top of our health, so we can assist
the others who need us. With all of the stress that life brings from college,
to career challenges, to raising children, B complex with vitamin C is
beneficial. And for some extra support beyond the Bs, pharma GABA, 5-HTP, and
L-theanine can help.
During our 40s, 50s, and beyond,
if we have taken good care of ourselves in the earlier years, we should continue
to take the “Core Four.” If extra bone support is needed, more D3 and K2 can be
helpful. Additional joint support may also be necessary. Some of my favorites
are omega-3s, GLA from borage oil, tart cherry, turmeric, ginger, and boswellia extract.
During peri-menopause, typically
between ages 45 and 55, our hormones fluctuate. Omega-6 fatty acids such as evening primrose oil assist in nourishing dry skin, hair, and mucous membranes and
support healthy hormonal balance.
Melatonin is a nice addition for
those who experience occasional issues falling and staying asleep. If we
experience stress related to sleeplessness, magnesium can be helpful when taken
before bed. Vitamin E for heart health can also be considered. Biotin and collagen are nutrients that support hair, skin, and nail health and may be
helpful nutrients for some women to consider.
Whether we start in our 20s or 60s, we can maintain or work to regain our health with a variety of lifestyle, nutritional, and supplemental changes. During these modern times of high stress, insufficient sleep, and unbalanced diets, many women lose that delicate balance in their cycles. So, if we want to be able to do it all, a healthy lifestyle can give us the vim, vigor, and vitality we need.