Supplements can be helpful for women with increased nutrient needs or known nutrient deficiencies, or for women who are unable to obtain adequate amounts of certain nutrients from their diets. A nutrient deficiency can often be identified by a simple blood test, but sometimes it requires a more detailed look at your diet and needs. Even though a supplement may be marketed specifically for women, that doesn’t necessarily mean that it’s something they need.
We share the 5 best supplements for women, their benefits, and if supplements can also help with anxiety.
Are Women’s Supplements Beneficial?
Some women are more likely to benefit from a supplement, including:
If you are following a vegetarian or vegan diet, you will need to supplement your intake of vitamin B12, as well as possibly other nutrients such as iron and calcium, through fortified foods or supplements. If you’re cutting out certain foods or food groups, you may need to take supplements to get the nutrients you need.
When a woman is pregnant or breastfeeding, her nutrient needs are higher than usual and research has shown that most women are not able to meet these needs solely through diet. Prenatal vitamins and supplements can help prevent birth defects and give you a normal, healthy pregnancy.
It’s just a good safety measure, in case you don’t get enough nutrients from your diet.” I recommend that women of childbearing age take a prenatal vitamin. This is just a good safety measure in case you don’t get enough nutrients from your diet. Approximately 45% of all pregnancies are not intentionally created, and a large number of women do not discern they are pregnant until a few weeks or even months have passed. According to Adams, nutrients such as folate, choline, iodine, and DHA are essential to prevent neural tube defects and ensure the overall health and development of the baby, starting from the very first day of conception.
The iron needs of women are higher during their fertile years. It can be difficult for athletes to meet their elevated needs through diet alone.
For example, inflammatory bowel disease (IBD), celiac disease, and Crohn’s disease can all reduce the amount of nutrients that the body can absorb from food. Certain medical conditions that involve the digestive tract, such as inflammatory bowel disease (IBD), celiac disease, and Crohn’s disease, can reduce the amount of nutrients that the body can absorb from food. Certain medications can also contribute to poor absorption. In some cases, nutrients can be lacking, and supplements can help to meet the nutrient needs.
The 5 Best Supplements for Women, According to a Dietitian
Best Prenatal : FullWell Prenatal Multivitamin
Pros
- Developed by a women’s health dietitian
- Contains choline
- Easily absorbed form of nutrients
Cons
- Eight capsules per dose
- Expensive
The prenatal supplement from FullWell contains many of the nutrients that are necessary for a healthy pregnancy, in a form that is easy for pregnant women to absorb and tolerate. This multivitamin was created by Ayla Withee, who is a women’s health registered dietitian. Ayla was on a mission to create a supplement that she couldn’t find when working with women to support fertility and preconception, pregnancy, and the postpartum period.
FullWell’s prenatal vitamin not only provides the optimal level of vitamin D for pregnancy, but also contains more than half the recommended amount of choline, which is a rare find in a prenatal vitamin. This supplement also includes chelated minerals, which are minerals that have been bound to amino acids to make them easier for your body to absorb. We appreciate that the product contains the active forms of B vitamins, which is beneficial for individuals with a gene mutation that inhibits the ability to absorb vitamins such as folate.
Best for Breastfeeding: Theralogix Thera Natal Lactation Complete Postnatal Vitamin & Mineral Supplement
Pros
- NSF certified
- Contains choline
- Additional vitamin D to support baby
Cons
- Excessive packaging
- Large capsules may be hard to swallow
It is recommended that breastfeeding mothers continue to take a multivitamin specifically for this stage of life. You may want to consider switching to a postnatal supplement like Theralogix Lactation Complete, as it offers some additional benefits.
This product contains important nutrients to support both the mother’s recovery and the baby’s growth and development. It contains 27% of the recommended amount of choline for breastfeeding mothers as well as omega-3 fatty acids, both of which support the baby’s brain development.
Best Vitamin D : HUM Here Comes the Sun
Pros
- ConsumerLab approved
- Maintenance dose supported by research
- Vegan and free of major food allergens
Cons
- May need higher dose if deficient
Most humans get their vitamin D from sun exposure, but with people spending less time outside and using sunscreen more often, it can be difficult to get enough, even in places with year-round sunshine. The study found that although sun exposure does increase levels of vitamin D, it does not appear to be enough to correct a deficiency. At least 30% of the US population is not getting enough Vitamin D and many more people have levels that are considered insufficient (<30nmol/L).
The recommended dietary allowance is 600 IU for most adults, but some research suggests that we may need 2,000 IU to maintain adequate stores for benefits beyond just bone health. Even more of the nutrient may be needed in the short term to correct the deficiency.
Best Iron : Thorne Iron Bisglycinate
Pros
- NSF Certified for Sport
- Form of iron is typically well tolerated
Cons
- May not be adequate dose to correct a deficiency
During their menstruating years, women have higher iron needs than men, and it can sometimes be difficult for them to get enough through diet–especially for those who follow a vegan, vegetarian, or primarily plant-based diet. Menstruating athletes, as well as those who are pregnant, have even higher nutrient needs. Despite this, many people still avoid iron supplements because the most common type- ferrous sulfate- is known to cause digestive problems including constipation, diarrhea, and nausea.
Best Magnesium : Klean Athlete Klean Magnesium
Pros
- NSF Certified for Sport
- Form of magnesium is typically well tolerated
Cons
- Low dose
Magnesium is an essential mineral for women which may help manage symptoms of polycystic ovary syndrome (PCOS), premenstrual syndrome (PMS), pregnancy, and menopause. Calcium also helps to maintain bone density and heart health. Almost 15% of all women do not consume enough magnesium, and almost 20% of younger women are magnesium deficient.
Magnesium supplements can help reduce the risk of pregnancy complications and leg cramps, which are a common symptom during pregnancy. They may also support bone health and blood pressure in postmenopausal women. This is likely due to the fact that they contain high levels of calcium and other minerals.
Supplements and Anxiety
No one knows exactly what causes anxiety disorders, but they are complex. The different treatment options for anxiety are things like changing your lifestyle, doing meditation, cognitive behavioral therapy, and taking prescription medication or supplements. Several lifestyle choices have been associated with a lower likelihood of developing anxiety, including eating healthily, sleeping well, exercising, and avoiding smoking. These may be good starting points for people who are looking to reduce their anxiety. Although making lifestyle changes can be helpful, it may not be enough for people who have moderate to severe anxiety.
“Even if vitamins, minerals, and supplements are deemed safe by a doctor, they will not cure anxiety by themselves,” says Emily Steinberg, MD, PC, assistant professor of psychiatry at Icahn School of Medicine at Mount Sinai.
When thinking about taking a supplement, you should keep in mind that some supplements, especially herbal supplements, might not help with the source of your anxiety. They could also interact with medications you’re taking, and in some cases shouldn’t be taken all the time. If you want to treat your anxiety, you should speak with a healthcare provider to see if supplements would be a good addition to your treatment plan. Before taking any supplements, it is important to understand the potential benefits and drawbacks of each type. You should also look for products that have been quality tested, and that are safe and appropriately dosed.
Is a Supplement Beneficial for Anxiety?
If you experience mild anxiety that doesn’t interfere with your life, you may not need treatment. However, if your anxiety is disruptive, we recommend you seek help. ” Some common symptoms of anxiety that might indicate that you need to see a doctor or mental health professional include having persistent, intrusive, and distressing thoughts; being unable to fall asleep or stay asleep; and being easily distracted. There are also physical symptoms that can be associated with panic, such as an increased heart rate, feeling short of breath, gastrointestinal upset, muscle tension, and tingling sensations.
According to Gauri Khurana, MD, MPH, self-medicating with alcohol, marijuana, food, or other numbing behaviors like binge-watching TV are indications that treatment would be helpful.
There are many proven treatments for anxiety, such as pharmacotherapy (prescription medications such as antidepressants, SSRIs, and benzodiazepines) and therapy techniques (cognitive behavioral therapy). While CBT may be a great long-term option, some people may experience unwanted side effects from medications. CAM can be helpful for treating anxiety. This list includes yoga, meditation, acupuncture, hypnosis, dietary changes, and supplements as possible solutions.
Supplements may be especially helpful for the following people:
- People with a known nutrient deficiency. Studies have shown that low magnesium and vitamin D is linked to anxiety, and supplements may both improve nutrient status and anxiety symptoms.
- People who don’t respond to more traditional therapies . “Those who are not getting an adequate response from more standardized treatments of anxiety using psychotherapy and psychopharmacological approaches or who may not have had good results from medications may opt to try supplements as an alternative or adjunctive treatment for anxiety,” Steinberg says.
- People resistant to taking medication. Anxiety medications can have unwanted side effects, making them difficult for some people to take consistently. Supplements may be helpful in reducing some symptoms, especially those that are more mild. “Vitamin, mineral, and herbal supplements are often used by patients who are reluctant to try prescription medications and these are often a good first step toward providing some level of relief. For my patients that do not want to continue with prescription medications, I often help them transition to herbal supplements after we have achieved a period of remission,” says Khurana.
- People with occasional and mild symptoms. Supplements like ashwagandha have been shown to reduce stress-related anxiety in otherwise healthy people. However, supplements may not be effective for those with more severe anxiety. “In my clinical experience, the best treatment for panic attacks and debilitating anxiety is prescription medication,” says Khurana.
The benefits of supplements are still being researched and vary depending on the person, so it’s important to talk to a healthcare provider to see if a supplement is right for you. “Not everyone responds the same to the same supplements. Some people may find that adaptogens or CBD have a relaxing effect, while others may find that the same supplements have a stimulating effect.
It is not recommended to use many herbal supplements for a long time. The majority of studies conducted on the efficacy of herbal supplements are of relatively short duration, typically around eight weeks. Less is known about the safety of these supplements when used over extended periods of time.
Who May Not Benefit From Supplements for Anxiety
Many people believe that because supplements are “natural” they must be safe, but this is not always the case. Supplements can be potent and come with serious side effects for some people.
- People taking certain medications . Many supplements, especially herbal supplements like ashwagandha, L-theanine, and valerian root, interact with common medications like thyroid, diabetes, cholesterol, and blood pressure medications, making them less effective or more potent, which can be problematic. Review any supplements you’re considering with a healthcare provider to understand if they are safe and effective to take with other medications.
- People with other psychiatric illnesses. “When there are comorbid psychiatric conditions, especially bipolar disorder, some supplements or ingredients in them may precipitate a psychosis or mania. In addition, some psychiatric medications (such as SSRIs like Prozac, Zoloft, Paxil, Lexapro, and Celexa) combined with certain supplements can be dangerous,” says Khurana.
- Pregnant or breastfeeding people. Most supplements are not studied in pregnant or breastfeeding people and the safety of supplementing to treat anxiety during this time is not known or understood.
- People with moderate to severe anxiety. Supplements have varying levels of success in treating anxiety symptoms, but in general, they are not enough for more significant debilitating anxiety. “For those with more severe levels of anxiety, supplements can be used as needed, but their level of illness would not be adequately treated with only supplements,” says Khurana.
This means that, while supplements can be helpful in managing anxiety, they will not cure it. It is important to be able to tell the difference between treating anxiety symptoms and treating the cause of anxiety, according to Samantha Gambino, PsyD. It is important to identify and address the root cause of anxiety, as well as developing coping mechanisms, as taking supplements long-term may not be safe.
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