Top Ten Supplements for Women

In today’s busy, non-stop world many of us are finding it hard to keep on top of food and nutrition. We are busy juggling many thing, rushing around, we go out to work, often for long hours, we care for children or elderly relatives, cook, clean, the list goes on and on. Often, we are the last person that we think of, which can mean eating on the go or snacking from the fridge just before bedtime. This is why we should consider supplements, not instead of a healthy diet but to give us a boost at those times when our own health is the last thing on our minds. Here is a list of some of my favourite supplements for you to consider.

Vitamin D3, the sun vitamin

Vitamin D3 is produced naturally in the skin aided by exposure to sunlight. But who amongst us, in Britain particularly gets enough sun? Although classified as a vitamin, it transforms into a hormone within the body. Its main function is to help in the absorption of calcium from our food. Calcium is used for building and strengthening teeth and bone mass and is vital for bone development and growth, which of course makes it invaluable in the fight against osteoporosis.

Vitamin B complex

There are eight B vitamins, each with their own purpose, each affects the body in a unique way. All B vitamins are water-soluble and important for cell metabolism, normal functioning of the central nervous system and the formation of red blood cells. We should get all the B vitamins that we need through our food, but quite often our Western diet is lacking in some of the essentials. If you love Marmite and Yellow Finn tuna you might just be okay, but most of us could benefit from taking a supplement.

Magnesium

Magnesium is involved in many processes in the body but how do you know if you’re deficient? Its availability in many common foods may lead us to believe that we are getting enough from our diet. Common side effects of low Magnesium levels can be; constipation, muscle pain, unexplained weight gain, irregular blood sugar levels and fatigue. If you are suffering from several of these it could be a Magnesium deficiency.

Vitamin C

Is a water-soluble vitamin meaning that the body is unable to store it, so we need to introduce it into our diet every day. Vitamin C helps protect cells and keep them healthy, it is also important to help maintain healthy skin and bone. Vitamin C also helps with wound healing and iron absorption. In the Western World, we should all get sufficient Vitamin C from our diets, but if you don’t eat much in the way of fruit or vegetables you could be deficient. Signs that you are not getting enough vitamin C include bleeding gums, feeling lethargic, bone pain, and joint pain.

Omega Oils

There are 2 types of Omega oils, 3 and 6, and unlike some other vitamins and minerals, it’s unlikely that most of us will have enough Omega-3 in our diets because it’s found mainly in oily fish including salmon, mackerel and sardines. Omega-3 is good for your joints, brain and heart, but It can also help you sleep better, it can soothe your skin, lower your blood pressure, boost your memory and It can even ease PMS. Our brain is made up of water and fats. Most of us aren’t eating enough essential fatty acids which can have a real impact on brain health.

6. Starflower Oil

Starflower oil is pressed from the seeds of the Starflower plant and is a rich source of gamma-linolenic acid (GLA), an omega 6 fatty acid which has several health benefits for

both men and women, including heart function, skin appearance and vision. But because of its role as a hormone regulator, it is especially important to women. Unfortunately, in the typical western diet, we eat very few foods that contain Starflower Oil.

7. Evening Primrose Oil

Like Starflower Oil Evening Primrose contains GLA and the benefits seem endless, it has been credited with easing symptoms of PMS, breast pain, skin conditions, improving brain function, protecting against diabetes and even playing a roll in the fight against infertility.

8. HTP

Short for 5-hydroxytryptophan is a chemical linked to the brain chemical, serotonin, which affects sleep. It is present in some foods, however, eating more foods with tryptophan does not increase the amount of 5-HTP in the body. But it is possible to take it as a supplement. If you are going to try 5-HTP, you should also take L-Tyrosine which is an animo acid which helps with dopamine levels. This will help keep the brain in balance.

9. Collagen

Collagen is produced by our bodies. It is a structural protein that makes up the structure of our cells and tissues.

Collagen is found in connective tissue, skin, tendons, bones, and cartilage. Collagen provides support to tissues and plays important roles in cellular processes, including:

tissue repair
immune response
cellular communication
cellular migration (tissue maintenance).

As we get older, we produce about 30% less collagen. We can consume collagen through dietary sources such as chicken skin and fish skin as well as collagen supplements. Collagen is really important for our bodies, people have reported less aches and pains and better sleeping after taking a collagen supplement.

10. Iron

Iron is very important for the healthy functioning of our bodies. Iron deficiency or anaemia is often, but not always caused by blood loss sometimes during childbirth. Other causes of iron deficiency can be; taking non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin, stomach ulcers, swelling of the large intestine (colitis) or of the food pipe (oesophagus) and piles. Signs that you are low in iron include tiredness and lack of energy, shortness of breath, noticeable heartbeats (heart palpitations) and pale skin.

If you would like to find out more information on health, nutrition and supplements, please contact Annelie Lily from Seventh Sense Healing. Annelie is based in Exeter, Devon and is happy to meet with you to discuss how she can help you.

Annelie offers 1-2-1 private consultations in person or on zoom. Annelie provides yoga, meditation, health and nutrition advice, massage, reiki, chakra healing, chakra balancing, crystal healing and aura-transformation from her treatment room and yoga studio in Exeter.

Please consult your doctor or medical professional if you are taking regular medication or have any health conditions to ensure that supplements do not impact your usual medication or health conditions.

You can email Annelie here to book a nutrition session: seventhsensehealing@outlook.com

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