Top Supplements for Women

Many of us come up short on our nutrition needs for a host of different reasons. Even when our diet is diverse and we are getting lots of fruits, veggies, whole grains, and clean protein - often times the soil where are foods get their nutrients from is over farmed and subsequently depleted. With our protein we are often missing the healthy fats and many of the nutrients because much of the animal protein we consume is “conventionally raised” on genetically modified grains like corn and soy that provide the animal with minimal nutrients they would normally get from their natural diet.  And you know how the saying goes…You are what you eat.

This is where supplements can fill in the gaps. I use them like a safety net to ensure I am getting the recommended daily allowance of everything I need to help me with everything from healthier skin, sustained energy, strong immune system function, better sleep, optimal digestion and so much more.

Below are the best supplements for women to add to our regimen, plus tips for choosing the best types and how to take them to support absorption. Remember that before supplementing with anything, always talk to you doctor first and get their ok!

Multi Collagen Peptides
Collagen protein supports a healthy gut, skin, hair, nails, connective tissue, and joints.

In particular, women who are perimenopausal or menopause experience a significant decline in natural production, which can contribute to issues like less joint mobility and skin elasticity. Supplementing with collagen can really help.

Collagen is naturally found in animal protein like meat, eggs, fish and dairy. But a collagen supplement really helps. You want a multi collagen peptide product made from hydrolyzed collagen. This will have every type of collagen you need (not just one form) and it’s the most bioavailable (easiest for your body to absorb and utilize). It’s no secret my top fave here is Alaya Naturals. Their product is also formulated with MSM Glucosamine Chondroitin to help slow aging and add additional joint support.

Vitamin D3 with K2
Vitamin D in general is important for bone/skeletal health, healthy brain function, immune system support, mood, cardiovascular function and more. K plays a major role in facilitating healthy cardiovascular functions and supporting arterial health. Plus, supplementing with vitamin K2 can help to support strong bones.

Vitamin D can be obtained from certain foods but we get the overwhelming majority of our vitamin D from sun exposure and many of us are slathered in sunscreen these days – which is a good thing, but also compromises our levels of D.

You can find this nutrient in eggs, some dairy products/milk (which are usually fortified with vitamin D) and certain mushrooms – but unless you are spending at least 15-20 minutes in the sun daily without sunscreen it’s most likely you are deficient. The key is a good D3 supplement paired with K2 for optimal absorption. 5000mg is a safe dose, but some people may need more. Be sure to have your doctor check your D levels on your next physical.

A high quality One a day Multi Vitamin
Vitamins A, C, B6, B12. Biotin, Zinc, Calcium, Magnesium etc. would all be top of the list for obvious essentials. That’s why they're called “essential” dietary nutrients. We absolutely must have them to facilitate nearly every physiological function. And while you can find all of these in your food the reality is what I mentioned above – lifestyle choices and the effect of the Big Food industry can impact our ability to get the amounts of each that we need. That said, there is no need to supplement all of these separately. In fact, I wouldn’t unless advised by your doctor. A multi will rarely ever have too much of something in it, but if you get into supplementing things solo like iron, iodine etc. without a doctor’s instruction and direction you can absolutely get “too much of a good thing” and it can be counterintuitive. A simple HIGH quality multi a day will get it done.

Probiotics
We are just beginning to learn the true impact our microbiome has on our overall health. And for anyone who isn’t aware of what your microbiome is – it’s a colony of microbes that live in your body and directly impact your immunity, digestion, nutrient absorption, cognitive function, skin health and more – for dramatically better or dramatically worse.  Our microbiome can get imbalanced and negatively impacted via stress, poor diet, and antibiotics so it's really important we continually restore our gut microbes.

There are three main sources of probiotics – the first being food. Fermented foods like kimchi, sauerkraut, yogurt, kefir, aged cheese, miso, kombucha etc. are all great sources.

Then you have the soil based strains which can be gotten from spending time in nature, eating organic food from a farmers market grown in nutrient rich composted soil that is washed with tap water.

And last, but most important, you have the human resident strains. The are the ones we get mostly from our moms in utero, coming through the birth canal, laying on our parents as babies, and from breast milk. They are the most difficult to replenish and this is where a supplement can be helpful. Another plug for Alaya on this one. Their Advanced Synbiotic is all human resident strains. I love this one.

Omega 3 Fatty Acids / Krill Oil
Omega-3s play a key role in brain function, heart health, and they have anti inflammatory benefits as well as supporting normal immune function.

These fats are among the best supplements for women over 50 because they can help support joint health, smooth and healthy skin, normal immune system function and cardiovascular and cognitive health.

Oily fish are the greatest source, such as salmon, sardines, mackerel, trout and tuna. Smaller amounts of the plant type of omega-3s, called AHA, can be found in some nuts and seeds like walnuts, flax and chia.

Personally I supplement with Krill oil because it’s more environmentally friendly than fish oil. More shelf stable than fish oil. No risk of heavy metals, which could happen with fish oil. So Krill is the way to go in my opinion.

Functional Mushrooms 
Functional mushrooms are specific types of mushrooms/fungi that have been used in traditional health systems for hundreds of years because they provide provide antioxidants, polysaccharides and polysaccharide peptides, beta glucans, glycoproteins and triterpenes to support mental clarity, hormonal health and immune system function.

You can eat functional mushrooms, but mostly they are dried and taken as a supplement in either tea, powder or capsule form. Look for a supplement that includes Turkey Tail, Reishi, Maitake, Shiitake, Lion’s Mane, Chaga, and Cordyceps.

Turmeric
Turmeric’s active ingredient is called curcumin, which helps reduce inflammation and joint tenderness, improve joint mobility, and supports a healthy immune system.

Those looking for support maintaining a normal inflammatory response, healthy immune system support, and support for joint health, exercise recovery, comfort and mobility will greatly benefit from adding this nutrient into their diet.

Turmeric can be added to foods like eggs, soups, stews or tea. It’s also available in capsule and powder forms.

Turmeric capsules can be taken by mouth daily by most adults. Ideally look for a supplement that includes black pepper since this supports absorption of turmeric.

There is no standard recommended dosage of turmeric; however, about 500 to 800 milligrams per day of turmeric is typical for most adults.