The subject of supplements can be a tricky one. With so many options available – and so much conflicting advice out there around what to take and why – it can be difficult to know where to start. The most important thing to know is that supplements should augment (and not replace) a healthy, balanced diet, and that the majority of your nutrients should be coming from your food. It’s also worth noting though, that the right supplements can help to support women in particular through the different stages of their lives.
“The right supplements are specific to your symptoms, any medications and what life stage you are at,” says nutritionist Becca Meadows. “Unfortunately, not all supplements are born equal. Lots of supermarket supplements will use small quantities of synthetic versions of vitamins and minerals that are poorly absorbed by the body – never mind the unnecessary additives and colourings [they can contain].” It goes without saying that if you’re worried or unsure about what to take, it is always a good idea to consult your GP or a healthcare practitioner.
“Do not worry if your supplement contains way over 100% of the Nutrient Reference Value (NRV) for some vitamins and minerals,” advises Meadows. “The NRV is set at a level to prevent deficiency and not always to optimise female health. If you ever have any concerns, most reputable supplement companies have excellent, highly qualified support teams who can answer any of your concerns or questions so you get a supplement that is going to give you the best health benefits.”
Mighty magnesium
Its ability to help with issues from sleep and stress to muscle function and bowel movements means magnesium often tops the experts’ list of recommended vitamins. Maintaining adequate levels of magnesium is important for both men and women, but the physical and emotional changes that women go through – be they pregnancy or menopause related, for example – mean it’s absolutely crucial. Because it contributes to normal hormone regulation, magnesium can be an effective remedy for PMS or PCOS, as well as reducing menopausal symptoms associated with huge hormonal shifts.
Even if you don’t have children or a family, leading a busy and demanding life can often affect sleep quality. Experts believe magnesium is an effective sleep aid because it interacts with certain neurotransmitters to decrease cortisol levels and increase melatonin, signalling to the body that it’s time to sleep.
“It’s one of those superhero minerals that supports us physically and mentally,” agrees Jess Shand, a naturopathic nutritionist and the founder of Eat Nourish + Glow, who likes her magnesium blended with other superfoods in a warming cacao drink. “It promotes inner calm and is one of my favourite ways to get hormone balancing adaptogens into my body whilst also being a cosy wind-down evening ritual I look forward to all day. [My favourite contains] three of my go-to ingredients for optimising hormonal health, encouraging inner balance and down-regulating the nervous system to prepare for restorative sleep.”
The NHS recommends 300mg a day for men and 270mg a day for women. For optimum absorption look for magnesium glycinate – it won’t irritate the stomach like some forms can.
Sixways Unwind + Recover Mushroom Blend
£30
Sixways
Well Actually Liposomal Magnesium Bisglycinate Liquid
£32.99
Well Actually
Anti-inflammatory omega 3
There’s not much that omega-3 fatty acids, or polyunsaturated fats, don’t help with, which is why they’re such a non-negotiable supplement for so many when it comes to supporting health and wellbeing. The two to watch out for are those that the body can use the most efficiently, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which are long chain fatty acids found mainly in fish and fish oil. “These essential fatty acids provide brain nourishment for improved cognitive function and better mood, support eye health and play a fundamental role in hormone production and therefore overall hormone balance,” says Shand. Although their impact is wide-reaching, omega-3s are particularly important for women.
In addition to helping reduce psychological signs of PMS and menstrual discomfort including breast tenderness, high levels of omega-3s are associated with reduced inflammation. That means consuming enough is vital for easing symptoms of rheumatoid arthritis, which women are twice as likely to suffer from as men. The same goes for osteoporosis, a bone-thinning condition which women are more likely to suffer with thanks to the post-menopausal decline in oestrogen.
One caveat when you’re sifting through supplement options: “Watch out for low quality supplements that are topped up with vegetable oil, or with a poor concentration of omega-3,” cautions Meadows. She recommends opting for those with 700mg of EPA and 500mg of DHA, the two active forms of omega-3 we need. “If you are vegetarian or vegan, do not fret, you can also get an omega-3 supplement made from [marine] algae,” she adds.
Bare Biology Omega-3 Fish Oil Daily Capsules
£31.95
Bare Biology
Heights Vitals
£40
Heights
Vital vitamin D
“If you take one thing, make it this!” says Meadows, who notes that vitamin D supports several functions including balancing mood, blood sugar control, thyroid health and female sex hormone balance. Although we know the importance of vitamin D for regulating bone-strengthening calcium and phosphate in the body, the distinct lack of sunshine in the UK during the autumn and winter months means that most of us are deficient.
According to research, women are at greater risk of morbidity and injury thanks to bone fractures and conditions like osteoporosis. Supplementing vitamin D levels can help. “A lot of us need much more vitamin D than the recommended 10mcg, but too much can be toxic, so it’s useful to do a blood test first to get the right amount for you,” says Meadows. Just make sure your supplement contains Vitamin D3 and not D2, which is a much less absorbable and effective version. To go one better and really boost its benefits, go for one with added vitamin K. “As we approach the menopause, vitamin D and vitamin K2 work together to optimise calcium absorption into our bones,” she adds.
Better You D3000+K2 Vitamin D + K2 Oral Spray
£10.95
Better You
Life Extension Bone Restore Calcium Supplement with Vitamin K2
£25
Victoria Health
Multitasking multivitamins
A good multivitamin is one that has been carefully chosen. “Women need different nutrients to men in different amounts, so look for something specifically formulated for women,” explains Meadows. It’s crucial to make sure that the vitamins included are in the right form for the body to use effectively. Meadows suggests looking for a multivitamin that contains more absorbable methylated B vitamins. “On the label these will be called ‘methylfolate’ or ‘methylcobalamin’, and these B vitamins are essential for energy production – specifically B5 which we burn through at a higher rate when stressed,” she adds.
To ensure you know exactly what you’re getting, always choose food grown formulas too. “This means the body recognises the ingredients as food, making it more bioavailable and more effective,” explains Shand. “Supplements are not made equal. You’ve only got to scan the ingredients lists to realise that many brands include fillers, binders and anti-caking agents in their formulas – our bodies don’t recognise these ingredients, [so they] are not beneficial.”
Cytoplan Women's Wholefood Multi
£20.20
Cytoplan
Wild Nutrition Food-Grown Women's Daily Multi Nutrient
£35
Wild Nutrition