Author: Eliška Hosnedlová, IHP (Certified Integrative Health Practitioner)
In the last article, we discussed what vitamins and minerals are, their impact on our health, and why it's necessary to supplement certain substances through nutritional supplements. Today, we'll introduce specific nutrients that our body needs in increased amounts.
Some nutrients are harder to obtain from food, even with a varied diet, while others are found in minimal quantities in foods due to soil depletion. For this reason, we simply must get them into the body in another form – such as a nutritional supplement.
Perhaps you have already read about all the positive effects of individual substances and feel that almost all symptoms of deficiency apply to you, and you should buy every supplement on the market. However, this is probably not necessary at all.
Let's look at which dietary supplements are worth taking regularly.
Multivitamin
A vitamin complex is often the first thing people reach for when the darker season arrives after summer or when there's a risk of catching a cold. Unfortunately, the classic multivitamins from pharmacies are usually not in a suitable form and may not be enough to provide the body with missing substances. Most such 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, poorly absorbable form of the substance
- Excess of certain nutrients and risk of toxicity
However, a quality multivitamin can serve as an excellent basis for covering essential nutrients. In this article, you will find out what a quality, easily absorbable dietary supplement looks like.
If you decide to choose a multivitamin, don't forget to check what nutrients it contains. Almost every substance also has an upper limit that we should not exceed. If you were then to combine a multivitamin with other supplements, it could have rather negative effects on your health. In this case, we recommend consulting specialists and certified nutritionists. You can also use our Femvie experts in the form of an initial consultation.
Omega-3
Omega-3 are not vitamins or minerals, but belong to their own category of fats, specifically essential fatty acids, without which our body does not function properly and we must consume them in sufficient quantities from our diet.
We distinguish three main types: ALA found primarily in plant sources, and DHA and EPA, which are found in animal foods and algae. Foods generally containing omega-3 include fatty fish and fish oils, flaxseed, chia seeds, or 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 vascular function. (2) On the other hand, omega-6 acids tend to stimulate inflammation – thereby supporting a protective inflammatory response in a natural state.(3)
The traditional Western diet, full of industrially processed foods, contains higher amounts of omega-6 in proportion to omega-3. (4) Typical foods that currently contribute most to their imbalance are refined vegetable oils.(5) This leads to a chronic inflammatory response, and therefore it is necessary not only to regulate omega-6 intake but also to add the correct amount of omega-3.
Possible signs of omega-3 deficiency
- Dryness, acne, skin redness
- Joint pain
- Depression and anxiety
- Dry eyes
- Brittle hair and nails
- Fatigue and sleep problems
- Painful menstruation and PMS
If you do not have regular access to sea algae, seafood, or fatty fish, you should definitely consider supplementing with omega-3.
Magnesium
Magnesium is the fourth most abundant mineral in the human body after calcium, sodium, and potassium, and it functions in over 300 bodily processes. (6)
Its key roles include involvement in muscle and nerve function, protein synthesis, and blood pressure regulation. It is important for the nervous system and even lowers cortisol and adrenaline levels. Moreover, it improves insulin sensitivity, i.e., the sensitivity of cells to insulin, which can benefit anyone suffering from Polycystic Ovary Syndrome or type II diabetes.
The largest sources of magnesium are nuts and seeds, green leafy vegetables, and whole-grain products. However, magnesium levels in foods have significantly decreased because modern soils are being depleted by current farming practices.(7)
Possible signs of magnesium deficiency:
- Muscle cramps
- Cardiac arrhythmias
- Headaches
- Reflux
- PMS and painful menstruation
- Insomnia
- Increased nervousness
Long-term magnesium deficiency can also contribute to the development of Type II diabetes or high blood pressure.(8)
Magnesium balance is affected by an unhealthy diet, alcohol consumption, or certain medications. Magnesium is also an important part of our stress response. In response to a stressor, extracellular magnesium is released, and consequently, a higher amount of magnesium is excreted by the kidneys. During chronic stress, magnesium depletion leads to its deficiency. Simply put, we need magnesium for a proper stress response, and at the same time, it is depleted from the body by stress. (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.
This group includes 8 vitamins:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Vitamin B6
- Biotin (B7)
- Folate (fertility/products/kyselina-listova" title="Folic Acid ">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 then reflects on cortisol levels, the main stress hormone. Together, these three vitamins help alleviate the symptoms of premenstrual syndrome. (10,11,12)
Vitamin B6 naturally supports detoxification and liver function and helps improve PMS symptoms. (13) That is why we have included it in our Premenstrual Complex. B9 then plays a role in overall menstrual health and should not be missing for any woman preparing for pregnancy, or who is already expecting.(14)
Finally, we have B12, a common deficiency nutrient in vegetarians, which is actively involved in the nervous system, and its deficiency can be associated with poor sleep. (15)
I consider these three nutrients to be the most important for overall health, and they are also difficult to obtain solely through diet. However, this may not be the final list. The need may change depending on your current lifestyle, situation, age, or level of stress.
If you don't consume animal products, you may need to supplement a larger amount of zinc for healthy immunity or hormonal health. If you have immunity issues, suffer from autoimmune diseases, or endometriosis, it's definitely worth getting tested for vitamin D, which is very often deficient. For preparing for pregnancy or supporting fertility, your body will need increased amounts of folate, zinc, or iodine; for such cases, you can find our 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, compared to if you are experiencing certain problems or illnesses.
Are you struggling to choose dietary supplements? Or are you bothered by an irregular or otherwise unhealthy cycle, menstrual pain, PMS, and would like to optimize your health hormonally?
Turn to our Femvie experts, who will create an individual plan for you based on your medical history, laboratory results, symptom monitoring, cycle analysis, and a 90-minute initial consultation. Our experts will provide a complete assessment of your health and will continuously support you to achieve results.
Information on how consultations work can be found here.
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If you have any questions about women's health, do not hesitate to contact our experts at Femvie counseling. They will be happy to answer all your questions for free.*
*The counseling service is not a substitute for gynecological support and assistance. If you are experiencing any health problems, we recommend contacting your doctor as soon as possible.
Used sources:
- 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
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 💊 Fertility Support Complex for Women — comprehensive nutrition to support female fertility
- 💊 Folic Acid — crucial for preparing for pregnancy
- 💊 Prenatal Vitamin Complex — comprehensive support during pregnancy
- 💊 Natural Vitamin D — important for fertility and a healthy pregnancy
Frequently asked questions
How to support fertility naturally?
A healthy diet, plenty of exercise, sleep, stress management, and targeted dietary supplements such as folic acid or a fertility complex can naturally support female fertility.
When to start taking folic acid?
We recommend starting folic acid ideally 3 months before planned conception. It is crucial for the proper development of the fetal neural tube.
What affects female fertility?
Age, hormonal balance, diet, body weight, stress, and conditions like PCOS or endometriosis can affect fertility. Tracking ovulation can help you identify fertile days.
