Author: Eliška Hosnedlová, IHP ( Certified Integrative Health Practitioner)
In the previous article , we discussed what vitamins and minerals are, how they affect our health, and why we actually need to supplement certain substances in the form of nutritional supplements. Today, we will introduce specific nutrients that our body needs in increased amounts.
Some nutrients are harder to get from food, even if we try to have a varied diet, while others are found in minimal amounts in food due to the depletion of our soil. For this reason, we simply have to get them into our bodies in another form - for example, in the form of a nutritional supplement.
You may have read about all the positive effects of individual substances and feel like you have all the deficiency symptoms and should buy every supplement on the market. But that's probably not necessary.
Let's take a look at which dietary supplements are worth taking regularly.
Multivitamin
A vitamin complex is often the first thing people reach for when the summer months are dark or there is a risk of catching a cold. Unfortunately, the classic multivitamins from the pharmacy are usually not the right form and may not be enough to provide the body with the missing substances. Most of these products are also made from cheap synthetic ingredients that are poorly absorbed.( 1 )
What are the main problems associated with multivitamins?
- Lack of necessary nutrients
- Incorrect, difficult-to-absorb form of the substance
- Excess of certain nutrients and risk of toxicity
However, a quality multivitamin can serve as a great foundation for covering essential nutrients . In this article , you will find out what such a quality, easily absorbed dietary supplement looks like.
However, if you decide to choose a multivitamin, don't forget to check what nutrients it contains. Almost every substance has its upper limit, which we should not exceed. If you then decide to combine a multivitamin with other supplements, it could have rather negative effects on your health. In this case, we recommend contacting specialists and certified nutrition consultants. You can also use our Femvie experts in the form of an initial consultation .
Omega-3
Omega-3 is not a vitamin or mineral, but belongs to its own category of fats, or essential fatty acids , without which our body cannot function properly and we must consume it in sufficient quantities from our diet.
There are three main types : ALA, found mainly in plant sources, and DHA and EPA, found in animal foods and algae. Foods containing omega-3 generally include fatty fish and fish oils, flaxseed, chia seeds, and walnuts.
Omega-3 is closely related to omega-6, another essential fatty acid. Omega-3 has anti-inflammatory effects . Its function is essential during fetal growth and development , as well as in early childhood. It protects the heart and blood vessels, lowers blood pressure, and improves blood vessel function. ( 2 ) On the other hand, omega-6 acids tend to promote inflammation – thereby naturally supporting a protective inflammatory response. ( 3 )
The traditional Western diet, full of processed foods, is high in omega-6s relative to omega-3s. ( 4 ) The typical foods that are currently contributing the most to this imbalance are refined vegetable oils. ( 5 ) This leads to a chronic inflammatory response, so it is important to not only regulate omega-6 intake, but also to add the right amount of omega-3s.
Possible symptoms of omega-3 deficiency
- Dryness, acne, skin redness
- Joint pain
- Depression and anxiety
- Dry eyes
- Brittle hair and nails
- Fatigue and trouble sleeping
- Painful menstruation and PMS
If you don't have regular access to seaweed, fruits, or fatty fish, definitely consider taking an omega-3 supplement.
Magnesium
Magnesium is the fourth most abundant mineral in the human body, after calcium, sodium, and potassium, and functions in over 300 bodily processes. ( 6 )
Its key roles include, for example, involvement in muscle and nerve function, protein production, and blood pressure regulation. It is important for the nervous system and even reduces cortisol or adrenaline levels. In addition, it improves insulin sensitivity, i.e. the sensitivity of cells to insulin, which can please anyone suffering from Polycystic Ovary Syndrome or Type II diabetes.
The best sources of magnesium are nuts and seeds, green leafy vegetables, and whole grains. However, magnesium levels in foods have declined significantly as modern soils are depleted by current farming practices. ( 7 )
Possible symptoms of magnesium deficiency:
- Muscle cramps
- Cardiac arrhythmia
- Headaches
- Reflux
- PMS and painful menstruation
- Insomnia
- Increased nervousness
Additionally, long-term magnesium deficiency can contribute to the development of type 2 diabetes or high blood pressure. ( 8 )
Magnesium balance is affected by poor diet, alcohol consumption, and certain medications. Magnesium is also an important part of our stress response. In response to a stressor, extracellular magnesium is released, resulting in increased magnesium excretion through the kidneys. Chronic stress can lead to magnesium depletion, leading to magnesium deficiency. Simply put, magnesium is needed for a proper stress response, and stress depletes the body. ( 9 )
B vitamins
B vitamins are important for the proper functioning of body cells. They help the body convert food into energy, create new blood cells, and maintain healthy skin cells.
We include 8 vitamins in this group:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B)
- Vitamin B6
- Biotin (B7)
- Folate ( folic acid , B9)
- Vitamin B12
Vitamin B1 helps metabolize glucose and is involved in energy production. B2 supports proper thyroid function, and B3, along with B5, regulates blood sugar levels, which in turn affects cortisol, the main stress hormone. Together, these three vitamins help reduce PMS symptoms. ( 10 , 11 , 12 )
Vitamin B6 naturally supports detoxification and liver function and helps improve PMS symptoms. ( 13 ) That’s why we included it in our Premenstrual Complex . B9 plays a role in overall menstrual health and should be a must-have for any woman planning or expecting a baby. ( 14 )
Finally, there’s B12, a nutrient commonly deficient in vegetarians, which is actively involved in the nervous system and a deficiency may be linked to poor sleep quality. ( 15 )
I see these three nutrients as the most important for overall health, but they are also difficult to get from diet alone. However, this is not an exhaustive list. Your needs may vary depending on your current lifestyle, situation, age, and level of stress.
If you are not looking for animal products, you may need to supplement with more zinc for healthy immunity or hormonal health . If you have problems with immunity, suffer from autoimmune diseases or endometriosis, it is definitely worth getting tested for vitamin D , which is very often deficient. Before preparing for pregnancy or to support fertility, your body will need increased amounts of folate, zinc or iodine , for such cases you can find Fertility Support Complex in our e-shop .
Your needs will be different if you are completely healthy and just want to support your body in this regard, and the situation with nutrients will be different if you are suffering from certain problems or illnesses.
Are you confused about choosing dietary supplements? Or are you troubled by an irregular or otherwise unhealthy cycle, menstrual pain, PMS, and would you like to optimize your hormonal health?
Contact our Femvie experts who will create an individual plan based on your medical history, lab results, symptom monitoring, cycle analysis and a 90 min. initial consultation. Our experts will provide you with a complete assessment of your health and will support you on an ongoing basis to achieve results.
Information about how consultations work can be found here .
Was this article useful to you? Share it with your friends, maybe it will be useful to someone else.
If you have any questions about women's health, don't hesitate to contact our experts at the Femvie consultation . They will be happy to answer everything for free.*
*The consultation does not serve as a substitute for gynecological support and assistance. If you are experiencing any health problems, we recommend that you contact your doctor as soon as possible.
Sources used:
- https://chriskresser.com/should-you-take-a-multivitamin/
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
- https://www.mountsinai.org/health-library/supplement/omega-6-fatty-acids
- https://www.sciencedirect.com/journal/biomedicine-and-pharmacotherapy
- https://chriskresser.com/heart-healthy-oils-myth/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7649274/
- https://chriskresser.com/9-steps-to-perfect-health-4-supplement-wisely/
- https://www.superpharmacy.com.au/blog/can-stress-deplete-magnesium-levels
- https://onlinelibrary.wiley.com/doi/10.1111/j.1742-1241.2011.02680.x
- https://www.palomahealth.com/supplements/riboflavin-b2-hypothyroidism
- https://academic.oup.com/endo/article-abstract/58/4/427/2760088?redirectedFrom=fulltext
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC27878/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
- https://primalliving.com/blogs/general-health/vitamin-b-complex-benefits-your-hormones
