Here are some nutrients that are important for women’s overall health and well-being. It is always important to make sure to get all of the essential nutrients to make sure a woman’s body functions optimally. Taking a multi-vitamin-mineral will provide all of the essential vitamins (such as folic acid for normal cell division) and minerals your body can’t make so needs to be secured through diet or supplementation. Additionally a multi-vitamin mineral will support energy production, provide antioxidant support, and support bone and immune health.
You may want to consider adding a calcium/ magnesium blend + other supportive bone nutrients such as vitamin D (needed for breast health as well as normal cell replication), vitamin K2 (helps keep calcium in the bones), and boron if your diet and multiple are not providing the recommended amounts of calcium and magnesium. Adding a probiotic blend will support digestion, immunity, and help create essential B vitamins and vitamin K. Fish oil will provide a source of EPA/DHA which is important for cardiovascular and joint health, and brain and eye development. If you are finding it hard to eat enough leafy green vegetables you might consider a greens product to add nutrient density.
These are some foods you might want to include in your everyday diet. Eat 2 to 3 servings of fruit (such as apples, berries, and oranges to name a few) and 3 to 4 servings of vegetables (especially dark green leafy vegetables) daily which provide vitamins, minerals, antioxidants, and fiber. Eat whole grains such as brown rice, oats, and quinoa to add vitamins, minerals, antioxidants, and fiber to your diet. Add beans (such as black, garbanzo, and navy) and legumes (lentils) to provide protein and fiber. Eat lean meat (beef, chicken, turkey & buffalo) that is ideally antibiotic and hormone-free. Eat dairy products that are free of bovine growth hormone (rBGH-free). Eat some fish such as wild salmon to provide protein and the fatty acids EPA/DHA.
Be sure to also drink plenty of water a day. How much water should we drink daily? Try to drink at least half your weight in ounces in water in a day because a large percentage of your body is water. Water is important for so many functions in the body such as transporting nutrients and oxygen into cells, supporting metabolism, protecting organs, regulating body temperature, supporting detoxification, & adding moisturize to our joints.
Additional supplements that may be beneficial
• DIM (Diindolylmethane) to support healthy estrogen metabolism.
• Progesterone cream for menopause and perimenopause (menopause transition) balance
Additional herbs that may be supportive
• Black cohosh supports perimenopause and menopause relief. It may help reduce menopausal symptoms such as hot flashes and night sweats. Consider a Black Cohosh extract that is standardized to contain 2.5% (1 mg) triterpene glycosides measured as 27-deoxyactein.
• Chaste tree (Vitex agnus-castus) may support PMS symptom relief, promote normal menstrual cycles and ovulation, the transition into menopause and eases the common complaints associated with the change of life. It may also provide natural hormonal balance during the onset of menopause.
• Ginger may calm and soothe the digestive tract.