Supplements are never a one-size-fits-all.

So, while today I’m going to give you a few common and safe supplements that may be beneficial to you, I still recommend that you book a nutrition consultation with me before hopping on any supplement bandwagon.

Why? Because not all supplements are created equal and not all supplements are right for you: too much of one nutrient can cause toxicity or a deficiency with another nutrient. It’s a delicate balance that you shouldn’t play around with.

However, I still want to let you in on the most common supplements that women need – just bear in mind if you want to start taking any of them, we should chat first.

MAGNESIUM
With stress, anxiety, and depression being the most frequently reported health problem for women, and studies on magnesium showing it can relieve symptoms in as little as two weeks, this can easily become a go-to supplement for mood support, but is also beneficial for women who need blood sugar support, or who suffer from PMS, migraines, or constipation.

This essential mineral is responsible for over 300 enzyme functions in your body – and 68% of Americans aren’t getting enough. Magnesium is important for your bone health, a strong immune system, muscle and nerve function, regulating blood pressure and blood sugars, and helps build protein. 

Keep in mind there are several different forms of magnesium, so check with your healthcare practitioner to find out which form, dose, and brand is right for your body.

CALCIUM
Until you reach the age of 30, you’re building and strengthening your bones, and studies show that lifestyle choices affect 20-40% of adult peak bone mass. While a decline in bone mass is natural after the age of 30, for women it increases significantly post menopause, so supplementation is important to prevent fractures, breaks, and diseases like osteoporosis. 

With calcium being the most abundant mineral in the whole body, it’s widely known for its importance in bone health – but also helps with muscle function, nerve transmission, and hormonal secretion.

Understanding which form of calcium is best for you, including the dose and brand, is best determined by your healthcare practitioner who is aware of your body’s needs and its ability to absorb this nutrient. As always, you want to avoid getting too much … it’s an important balance!

VITAMIN D
Getting enough of this vitamin can be difficult if you live where the sun don’t shine all the time (like Vancouver, ahem.).

Vitamin D is important for calcium absorption, bone health, a strong immune system, reducing PMS symptoms, and inflammation – but it can be hard to get from foods, so you really need to rely on getting outside for some sunshine and proper supplementation.

Because it’s a fat-soluble vitamin, taking it in excess gets stored in your body and can lead to vitamin D toxicity. You’re best to consult your healthcare practitioner before adding this to your daily routine!

OMEGA-3
I see a lot of women in my practice who suffer from fatigue, poor skin health, and damaged guts. And it’s no surprise! You spend all of your time caring for and doing things for other people that you can often get left behind in the dust.

And while studies are still somewhat inconclusive on how omega-3’s can benefit your health, I’ve personally seen huge improvements in my practice with women who suffer from inflammation, acne, poor gut health, symptoms of PMS, cravings, low mood, and fatigue from using this supplement.

But before jumping into taking an omega-3 for yourself, make sure it’s approved by your healthcare practitioner.

LAVENDER
As a woman, you have a lot on your plate and stress, anxiety, and poor sleep can creep into your life pretty quickly. Lavender has been proven to help improve mood and sleep, while also helping to relieve headaches and pain (like menstrual cramps!).

Using it in an essential oil diffuser or as a supplement is both safe and effective. I carry some with me everywhere I go for when my kids, hubby, or myself begin feeling stressed or anxious.

Plus, I find it’s great for the skin!

PROBIOTICS
Ever suffer from a urinary tract infection (UTI)? Yeah, I have nightmare’s about them too. Many women suffer from regular UTI’s, but supplementing with probiotics may be helpful in preventing recurring infections.

Lactobacilli, a bacteria dominant in the urogenital flora, has been shown to be beneficial in UTI prevention.

Not only that, but a healthy gut flora balance will improve your immune response, nutrient uptake, balance hormones, aid in weight management, improve energy, help you sleep better, and put you in a better mood. So why not?

Do keep in mind that there are many different types of bacteria. Depending on the type of bacteria or combination used, they are beneficial for different health needs. Do consult with your healthcare practitioner to find out which probiotic is best for you. And yes – quality does matter so put in the money for a good one!

While the benefits for these supplements in women’s health can’t be argued, they can also be beneficial for men and children too.

However, just because I’m telling you these could be good for improving your health, doesn’t mean you should run to the nearest drug store (please, don’t buy your supplements from a drug store!!).

Understand that supplementing is individual and not safe if done without proper guidance from a healthcare practitioner – so take your health seriously. If you’d like to find out which supplements are right for you, contact me to book in a consultation!

I don’t know about you, but as a woman – sometimes I just need a little chocolate. I find filling up on healthy fats is really helpful for preventing cravings, the chocolate satisfies my hormonal needs (yup, it’s a real thing!), and a small serving of raw honey helps to prevent infections.

That’s why this Chocolate Avocado Pudding recipe will become a staple in your life!