Women often find themselves juggling multiple responsibilities, leaving little time to focus on their health. Yet, it is essential to prioritize self-care, particularly when it comes to meeting the nutritional needs of the female body. While a balanced diet forms the foundation of good health, there are times when our bodies may benefit from additional support to function optimally. This is where the significance of supplements comes into play. Women face unique health challenges throughout their lives, from hormonal imbalances and reproductive issues to bone health and mental well-being. In this article, we will explore how supplements can play a role in supporting these concerns and promoting women's health.
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Vitamin and Mineral Essentials For Women's Health
Understanding the significance of essential vitamins and minerals is important for women's health, as these micronutrients support various bodily functions throughout the lifespan. Vitamin D, iron, and calcium are three micronutrients that earn special recognition for supporting women's health and maintaining overall well-being.
Vitamin D
Vitamin D holds importance for women's health due to its roles within the body. It plays a role in maintaining strong and healthy bones, a concern particularly relevant to women of all ages to ensure proper bone development through childhood and adolescence and support bone health in adulthood. Vitamin D enhances calcium absorption, which is important for bone density and strength.
Vitamin D is also important for immune system function. Studies have shown that vitamin D deficiency is associated with higher levels of inflammation and increased susceptibility to infection. Chronic inflammation is a contributing factor to chronic disease, so this is likely one of the reasons why a link exists between adequate vitamin D levels and a reduced risk of certain cancers, autoimmune disorders, cardiovascular diseases, infertility, and mental health conditions, all of which are pertinent health concerns for women.
Vitamin D is primarily synthesized by the body when it is exposed to the sun's UVB rays. Spending about 15-20 minutes in the sun a few times a week helps the body produce an adequate amount of vitamin D. Dietary sources of vitamin D include fatty fish such as salmon, mackerel, and tuna, as well as fortified foods like milk. Egg yolks and mushrooms also contain small amounts of vitamin D. However, it can be challenging to obtain enough vitamin D through diet alone. Therefore, supplementation may be considered for individuals with limited sun exposure, who live in regions with little sunlight, or who have medical conditions affecting vitamin D absorption. (5, 42)
Iron
Iron is the most common nutritional deficiency worldwide, most prevalent in women and children. Iron is an essential mineral for many cellular functions, including enzymatic processes, DNA synthesis, oxygen transport, and energy metabolism. Therefore, deficiency can lead to many signs and symptoms related to anemia, impaired thyroid function, and poor collagen synthesis. Iron needs are highest in women during their reproductive years; however, pregnant women have a 41.8% prevalence rate of iron deficiency anemia (IDA) worldwide. In this population, IDA is associated with preterm delivery, low-birth-weight infants, and decreased iron stores for the baby. (14)
Some of the best natural sources of iron include lean red meats, poultry, and seafood, which provide heme iron, a highly absorbable form of the mineral. Plant-based sources like legumes, dark leafy greens, and nuts and seeds are excellent choices for vegetarians and vegans. However, these plant-based sources contain a less bioavailable form of iron, so pairing these foods with vitamin C-rich foods is recommended to enhance absorption. Women with heavy menstrual periods or gastrointestinal malabsorptive conditions are at higher risk for iron deficiency and may consider additional supplementation. There are various forms of iron supplements, and some types are more likely to cause gastrointestinal side effects, like upset stomach and constipation. (30)
Calcium
Calcium is the most abundant mineral in the body. With 99% of the body's calcium stored within bones and teeth, it plays a critical role in bone development. Adequate calcium intake during childhood and adolescence is vital for achieving peak bone mass and supporting bone health later in life. The remaining 1% of calcium circulates in the blood, assisting in functions like muscle contractions, nerve signaling, and blood clotting. During pregnancy and lactation, a woman's body provides calcium to the baby, assisting in the healthy development of the baby's bones, teeth, heart, and nerves. (52)
The recommended dietary allowance (RDA) for calcium is 1,300 mg for women ages 9-18, 1,000 mg for women ages 19-50, and 1,200 mg for ages 51 and older. Some of the best dietary sources of calcium include dairy products, cruciferous vegetables, and tofu. Calcium deficiency is uncommon, but postmenopausal women and those who avoid eating dairy products may be at higher risk for dietary inadequacy. Calcium is available in various supplements, most commonly in carbonate and citrate forms. Calcium supplements are also commonly formulated with vitamin D to support calcium absorption. In general, supplemental calcium is best absorbed when taken with food. Calcium carbonate is most likely to cause constipation and is less absorbed in people with low stomach acid levels. (1, 52)
Omega-3 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat, are primarily found in fatty fish (e.g., salmon, mackerel, sardines), flaxseeds, and walnuts. Research has demonstrated the potential benefits of dietary and supplemental omega-3s in supporting heart health, which is a significant concern for women in the United States, by promoting healthy high-density lipoprotein (HDL) levels and supporting normal blood pressure, inflammation, and triglyceride levels.
Other positive health outcomes associated with adequate consumption of omega-3 fatty acids that are pertinent for women's health include supporting cognition, promoting mental well-being, supporting comfort during menstruation, and supporting comfort during menopausal night sweats.
Maintaining a balanced omega-6 to omega-3 fatty acids ratio is important for overall health. Research indicates that a ratio of 2-4:3 (omega-6 to omega-3) is considered beneficial. Unfortunately, Western dietary habits often skew this balance unfavorably, with intake of omega-6 fatty acids being as much as seven times higher than the optimal range. Therefore, in conjunction with dietary modifications, omega-3 supplementation may be considered. Omega-3 supplements are commonly sourced from various seafood sources. High-quality supplements are sourced from cold-water fatty fish and are purified to remove contaminants, ensuring potency and safety. (21, 45)
Hormonal Health Support
Herbal supplements can be helpful for women's hormonal balance when diet and lifestyle changes are insufficient due to their natural properties that support the endocrine system.
Vitex (Chaste Tree Berry)
Vitex agnus-castus, commonly known as chaste tree or chasteberry, is a popular herb used in traditional practices to support various women's health concerns, namely to support a regular menstrual cycle.
The effects of chasteberry are attributed to its hormone-modulating effects at the pituitary level. In small doses, chasteberry has been shown to influence the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). Ultimately, chasteberry may support progesterone levels indirectly, positively shifting the estrogen-to-progesterone ratio to favor a less estrogen-dominant state. (49)
Chasteberry supplementation has been associated with supporting premenstrual symptoms, such as mood swings, breast tenderness, and bloating. Furthermore, chasteberry may support fertility in patients with PCOS or luteal phase concerns due to its ability to influence prolactin levels and support menstrual cycle length.
When used in moderation, chasteberry is generally well-tolerated. However, its use is not indicated in every healthcare scenario, and side effects may include nausea, headache, gastrointestinal disturbances, or itching. As with any herbal supplement, consulting with a healthcare provider or a qualified herbalist is advisable to ensure the safe and effective use of chasteberry. (13)
Evening Primrose Oil
Evening primrose oil (EPO), derived from the evening primrose plant's seeds, is a popular herbal remedy often used to support various women's health conditions. Rich in gamma-linolenic acid (GLA), an essential fatty acid, EPO is believed to have properties that support hormone balance, making it valuable for several health concerns specific to women. (25)
One of the primary uses of evening primrose oil is in supporting premenstrual syndrome (PMS) symptoms. The GLA content in EPO is thought to promote the synthesis of certain prostaglandins. Studies for supporting breast comfort have indicated up to 45% comfort improvement when supplementing 3 grams of EPO daily for three months. (48)
Antioxidants for Overall Well-Being
Antioxidants help neutralize harmful molecules in the body known as free radicals. Free radicals are unstable molecules produced during bodily processes that can cause oxidative stress, which may affect cells and DNA, potentially leading to chronic diseases, aging, hormonal imbalances, and other health concerns. (6)
To incorporate antioxidants into their diet, women should focus on consuming a variety of colorful fruits and vegetables, whole grains, nuts, seeds, and green tea. Additionally, certain supplements can be taken under the guidance of a healthcare provider to ensure adequate antioxidant intake, especially if dietary sources are insufficient.
Vitamin C
Vitamin C, or ascorbic acid, is required to synthesize collagen, L-carnitine, and neurotransmitters; acts as a potent antioxidant to neutralize free radicals; supports the creation and function of white blood cells for appropriate immune responses; and enhances iron absorption.
Adequate vitamin C intake is associated with supporting the body's response to respiratory challenges, supporting healthy aging, and supporting eye health (54). As an antioxidant and essential nutrient in collagen synthesis, vitamin C supports skin health by reducing the appearance of wrinkles, supporting wound healing, and promoting a bright skin tone.
Supplements With a Blend of Antioxidants
Research indicates that using whole foods for targeted nutritional therapy leads to favored health outcomes than supplements. One of the theories behind this is the concept of nutritional synergy. Whole foods contain a complex mix of vitamins, minerals, antioxidants, fiber, and other beneficial compounds that work synergistically. This means combining these elements in their natural state often positively impacts health more than isolated nutrients in supplement form.
This is why many functional medicine doctors recommend using a blend of antioxidants when diet alone is insufficiently meeting the patient's nutritional needs. ACES + Zn® by Carlson Labs is a popular example. This formula combines antioxidant vitamins A, C, E, and selenium to provide comprehensive immune support and protect cells from free radical damage.
Probiotics and Gut Health
Females tend to be affected by digestive problems, including irritable bowel syndrome (IBS), gallstones, and inflammatory bowel disease (IBD), more frequently than men (24). Intestinal dysbiosis is a common triggering factor for digestive complaints; however, studies have also indicated that dysbiosis can have far-reaching implications, increasing the risk for other chronic health problems, such as cardiovascular disease, diabetes, allergies, and mood disorders.
Fortunately, supplementing probiotics can help support a healthy gut microbiome to promote overall health and support women's-specific health concerns, such as PMS and bacterial vaginal health.
Different strains of probiotics have unique properties and functions, making them effective in addressing specific health concerns. For example, studies show that multi-strain probiotics containing L. acidophilus, L. rhamnosus GG, L. reuteri, L. casei, B. infantis, and S. boulardii can support digestive health. On the other hand, clinical trials have found using L. rhamnosus and L. gasseri probiotics is effective in supporting weight management. (24)
Herbal Supplements
Herbal supplements offer a natural and holistic approach to women's health, providing a range of benefits such as hormonal balance, stress reduction, improved reproductive health, and support for various bodily systems.
Turmeric
Arthritis is one of the most common and disabling chronic conditions among women, leading to limitations in activities of daily living and significant economic, psychological, and social repercussions.
Turmeric (Curcuma longa), a vibrant yellow spice, has gained widespread recognition for its potential to support joint health and comfort. The active compound in turmeric, curcumin, is renowned for its properties that support a healthy inflammatory response. Research suggests curcumin influences pathways and enzymes responsible for inflammation. By supporting a healthy inflammatory response, turmeric may support joint comfort and function, enhancing the quality of life for those affected by joint concerns. (33)
While incorporating turmeric into one's diet (such as in curries and teas) can be beneficial, its bioavailability can be limited. Therefore, turmeric supplements standardized for curcumin content or combined with black pepper extract (piperine) are often considered. Piperine enhances curcumin absorption, maximizing its effectiveness in supporting joint health and comfort. (20)
Ginseng
Adaptogens are natural substances that help the body adapt to stress, promoting balance and resilience. Ginseng can play a significant role in supporting women's mental and physical well-being. (17)
Asian ginseng (Panax ginseng) has been used for thousands of years in Asian countries as a nourishing and medicinal agent. Therapeutic benefits, attributed to its high content of ginsenosides and polysaccharides, include supporting energy, mental clarity, and immune function. (17)
American ginseng (Panax quinquefolius) is native to North America and has a distinct ginsenoside profile from Asian ginseng. American ginseng has similar adaptogenic effects as its Asian counterpart, with studies showing that it is effective in supporting memory and supporting energy levels.
Finally, Siberian ginseng (Eleutherococcus senticosus) is a wild shrub native to parts of Asia and Russia. Studies have shown promise for using Siberian ginseng in supporting energy levels and managing stress.
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Summary
Women often use supplements to bridge nutritional gaps and support specific health concerns. While it cannot be stressed enough that a balanced diet rich in whole foods, regular exercise, and healthy lifestyle choices form the foundation of well-being, supplements can play a complementary role in certain scenarios. These supplements, tailored to women's unique needs, encompass a wide range from essential vitamins and minerals to herbal remedies like ginseng. They are designed to support hormonal balance, boost immunity, enhance skin health, and support various health challenges. However, it is crucial to approach supplementation responsibly, seeking guidance from healthcare providers to ensure appropriate usage and dosage.
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