Nutritional Supplementation for Females

We all have specific nutritional needs. As women, there are certain nutrients we can benefit from to help with specific problems such as menstrual pain and cramps, stress control, and reducing the risks of osteoporosis, cardiovascular disease, and breast cancer.

The base of nutritional supplementation is a quality multivitamin. A cheap, one-a-day vitamin is made with binders and fillers that make it difficult, if not impossible for your body to absorb .  Vitamins that boast 100% of RDA are not necessarily of high quality.  The RDA is the absolute minimum our body needs to ward off serious disease.  Our bodies often need vitamins and minerals in excess of the RDA  for optimal function.  A healthy balanced diet is important, but the soil is so deplete in nutrients a multivitamin/mineral supplement is a must.

Omega3 fatty acids in the form of fish oil and flax seed are important for many reasons.  Most importantly omega 3’s decrease unhealthy inflammation in the body.  Inflammation , in the short term, adds to the pain of menstrual cramps, mood swings, and headache associated with PMS.  In the long term, inflammation leads to increased risk of cardiovascular disease, cancer, diabetes, and other chronic diseases.  Omega3’s not only decrease inflammation, they help your body absorb and use calcium effectively. As with a multivitamin, a quality omega3 supplement is a must.

Omega3’s in the form of fish oil should be made from quality sources, as cheap sources often contain mercury and other toxins. Flax seed is best as whole seeds , ground at home every 1-3 days and stored in the freezer to preserve quality.  Flax is very sensitive and can easily go rancid if not cared for in this manner.  Flax can be sprinkled on salads and cereal as well as added to soups, stews, etc.  It adds fiber along with omega3 fatty acids, and also contains a nutrient called lignans that help estrogen balance.  If you are on an anticoagulant medication such as warfarin, you may want to limit how much fish oil you take as fish oil is also a natural blood thinner.

B vitamins are important for many body processes including making hormones.  Did you know that stress, birth control pills, and hormone replacement therapy all deplete your body of B vitamins?  Anyone in these categories (and, let’s face it, who doesn't have stress in their life) needs a B complex vitamin which contains a blend of  the B’s.  The B vitamins need to be in balance with one another, and a quality B complex will contain them in varying amounts rather than all the B vitamins in the same amount.

Lastly, calcium and magnesium are important minerals for women.  Your body needs calcium and magnesium to maintain bone density.  Magnesium is necessary to help your body utilize the calcium. Taking Tums does not count as calcium supplementation, your body can not absorb the calcium in Tums.

Calcium/magnesium supplementation also helps reduce menstrual cramping. In fact, calcium levels in menstruating women decrease before menses, causing a deficiency of calcium which makes the cramping and pain worse.

In conclusion, a quality multivitamin and mineral complex, fish oil and/or flax seed, a B complex vitamin, and calcium and magnesium are important supplements for women.  The amount may vary slightly depending on what you  are trying to achieve, so ask your doctor of chiropractic, nutritionist, or medical physician for specific amounts.