Top 7 Building Blocks to Women's Health
Understanding how to manage health issues unique to women can be complicated, however we do know that getting the proper vitamins and minerals is crucial for maintaining good health. While there is a vast range of vitamins and supplements available to help give your body the boost it needs, key factors such as diet, lifestyle and stage of life play an important role in knowing which vitamins can provide additional support for optimal health.
1. Complex B Vitamin
A complex B Vitamin contains eight particular B vitamins, including: B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid), and B-12 (cobalamin), which all play a pivotal role in maintaining optimal health. B vitamins are the building blocks of a healthy body and directly impact brain function, energy levels, and cell metabolism. They are especially important for pregnant and breastfeeding women as it may aid in boosting energy levels, reducing nausea, supporting fetal development, reducing the risk of birth defects, and lowering the risk of preeclampsia. It is important to note that B vitamins are water-soluble, meaning your body does not store them, so you must get them either from your diet or supplementation each day. Ideally, we recommend to patients in clinic an active B complex vitamin that has the B9 component as folinic acid (the active form of folic acid and not folate), this is especially important for MTHFR polymorphism patients.
2. Iron Iron is an important mineral vital to health and is involved in various bodily functions including building healthy red blood cells which transport oxygen from the lungs to all organs and tissues in the body, providing energy for daily life. Iron deficiency is of concern for women, particularly teenage girls, pregnant women, and vegan & vegetarians, with menstruation and pregnancy depleting iron stores. Iron deficiency can occur when the body doesn’t have enough iron, leading to low levels of red blood cells. Symptoms of iron deficiency can include: excessive tiredness, shortness of breath, heart palpitations, headaches or dizziness, and restless legs. Iron rich foods include red meat, offal, chicken, fish, legumes and nuts, and leafy green vegetables. If you are taking iron supplements make sure to take them on an empty stomach as food can decrease the amount of iron the body absorbs. Also taking iron supplements with foods or drinks containing vitamin C will help the body to absorb the iron.
3. Vitamin D
Vitamin D is an important vitamin that effects several systems throughout the body. It works like a hormone that’s boosted by exposure to sunlight and is made from cholesterol. It plays an important role in women’s health, being critical to bone health, calcium absorption and immunity. When the body is vitamin D deficient, it will take calcium and phosphorus from the bones, over time making them thin and brittle, which could lead to osteoporosis. It is particularly important to pregnant women, as low Vitamin D levels can increase the risk of low birth weight in babies. While the most common way to get vitamin D is to expose the upper body including the torso in the sun for approximately 10-20 minutes, this may not be possible for most people. Additionally, there are certain foods vitamin D is found in such as fatty fish, eggs and fortified dairy products, however, it is very difficult to get enough vitamin D from diet alone, so supplementation is often required.
4. Lipid Therapy (EPA/DHA) Fish oil is one of the most common dietary supplements to assist in providing your body with enough omega-3 fatty acids, especially if you do not the recommended servings of fish each week. Fish oil has been linked to improved heart health, easing of menstruation pain and alleviating rheumatoid arthritis. Omega 3 is known for it's anti-inflammatory properties, which helps to lessen menstrual pain and has been recommended for pregnant women as it aids babies cognitive development and lowers the risk of low birth weight among babies.
5. Magnesium Magnesium is one of the most crucial minerals required for human health. It is vital for the proper functioning of more than 350 biochemical functions in the body, including production of female hormones, neurotransmitter function, nerve and muscle function, cognitive development, and energy production to name a few. It also supports bone health, calcium absorption, diabetes, heart health, migraines, anxiety, PMS symptoms, and sleep. Magnesium levels can be affected by excess alcohol, salt, soft drink, coffee, acute and prolonged stress, heavy menstrual periods, diuretics and other drugs. Because many individuals may not meet their requirements through diet alone, supplementation is often recommended. Magnesium rich foods include leafy greens, nuts & seeds, salmon, mackerel, tuna, cacao, and legumes.
6. Zinc Zinc is an essential mineral that is responsible for many vital roles in the body. Because the body doesn’t naturally produce zinc, it must be obtained through diet or supplementation. Zinc is required for many bodily functions including protein synthesis, immune function, wound healing, growth and development and enzymatic reactions. The health benefits from zinc include maintaining a healthy immune system, stabilizing blood sugar levels, wound healing, decreasing inflammation and digestive support. Although zinc deficiency is rare, there are certain groups who are more susceptible to deficiency including: pregnant and breastfeeding women, infants who are exclusively breastfed, vegetarians and vegans, people suffering from eating disorders, and people with alcohol addictions. Zinc is found in a wide variety of foods including: meat, shellfish, legumes, nuts & seeds, and eggs. Zinc supplements may also be recommended by your health professional.
7. Calcium Calcium is a mineral that is responsible for building strong bones. It is necessary for many bodily functions, including blood clotting, nerve and muscle function. Calcium is critical for women at most life stages, especially in the teenage years as the body is supporting peak bone mass development, storing calcium for later in life. Ensuring you get enough calcium during these years is the best defence against bone density loss later in life. Later in life women are more susceptible to osteoporosis, particularly during menopause, as a result of a decline in oestrogen. Risk factors for calcium deficiency include not getting enough calcium in your diet, being female, family history of osteoporosis, being underweight, having irregular periods, not doing weight bearing exercise, and smoking. Calcium rich foods are the best way to obtain the calcium you require, however, if you are deficient a supplement may also be prescribed.
At The Holland Clinic we have worked hard to carefully hand pick the best supplements to support women's health in our clinic. Remember that all supplements are not created equally and it is best to consult with a healthcare professional as to whether you need to supplement and if so which ones best suit your needs.
