Every year in May we celebrate Women’s Health Month, which helps raise awareness about the unique health needs of women. Over the course of a woman’s life, nutritional needs change. During pregnancy, for example, a woman may require additional B vitamins and iron.
To celebrate Women’s Health Month, I’m offering you a discount of 10% on all of your orders through my Fullscript dispensary, so making your health a priority is easier than ever. Below is some useful information about My top recommended supplements for women’s health, including popular products from my dispensary.
Vitamin D is a fat-soluble vitamin involved in many body functions, including calcium absorption, bone formation, hormone regulation, brain and neuromuscular function, and immune health. Primarily obtained from sun exposure, vitamin D is also found in certain foods such as eggs and dairy products.
The B vitamin group is made up of eight water-soluble vitamins that help regulate metabolism, prevent fatigue, and support mood and cognitive function. Older women, those with anemia, and vegans and vegetarians have the highest risk of deficiency.
Lower levels of B6, B12, and folate have also been observed in women taking oral contraceptives. Vitamin B9, commonly known as folate, is an essential nutrient for the development of a fetus’s spinal cord and brain during pregnancy.
High amounts of B vitamins are found primarily in animal products, such as meat, eggs, fish, and dairy products. Folate specifically may be found in spinach and other leafy greens, beans, asparagus, and brussel sprouts.
Magnesium, one of the most ubiquitous minerals in the body, is involved in hundreds of different biochemical functions. Magnesium deficiency is also one of the more common nutrient deficiencies.
Signs of magnesium deficiency are widespread and include anxiety, muscle cramps or spasms, constipation, headaches, and insomnia. Magnesium deficiency may also cause PMS symptoms, and when taken with vitamin B6, may be effective in improving symptoms of PMS. Magnesium-rich foods include almonds, spinach, cashews, peanuts, and black beans. It’s recommended that women between 19 and 30 consume 310 mg of magnesium daily and 320 mg daily after 30.
Top magnesium-containing supplements on Fullscript:
Omega Fatty AcidsThe two primary omega, or essential, fatty acids are omega-3 and omega-6, each with unique purposes in the body. Omega fatty acids support cardiovascular, immune, and cognitive function.
Supplementing with omega-3 fatty acids has been shown to increase the growth of brain cells, improve mood, enhance memory, and boost blood flow as you age.
Dietary sources of omega fatty acids include fatty fish like salmon, mackerel and sardines, flax seeds, chia seeds, and walnuts for omega-3; and nuts, and seeds for omega-6. Since omega-3 and omega-6 fatty acids should be in relative balance, and due to modern diets being dominated by omega-6 containing foods like grains, it’s typically recommended to consume an abundance of omega-3 containing foods or take an omega-3 supplement. The daily recommended amount that women should consume is 1100 mg of omega-3 fatty acids.
Log in to your Fullscript account now to explore these supplements and receive a 5% discount on your order! I hope you found this informative and helpful, and am wishing you a very happy and healthy Women’s Health Month!
Zhanna Tarjeft, FNP-BC is a Functional Medicine Family Nurse Practitioner specializing in gut health issues such as SIFO (Small Intestinal Fungal Overgrowth), SIBO (Small Intestinal Bacterial Overgrowth), leaky gut, IBS, Mold illness (CIRS, Biotoxin illness) and in thyroid disorders such as hypothyroid and autoimmune thyroiditis (Hashimoto’s autoimmune thyroiditis). For more information on how to become a patient, please contact our office.
Zhanna Tarjeft, FNP is a certified Functional Medicine Practitioner and a founder of Sprouts Health Functional Medicine Practice in Gilbert, Arizona. Her articles are a matter of personal opinion and do not constitute direct medical advice. All conditions are unique and require the direct review and care of your own physician. To book an appointment with Zhanna Tarjeft contact her at (480) 550-9551