Key supplements for women

Definition of food supplements

Supplements are not a substitute for a well-balanced diet, but they will allow us to make up for deficiencies in important micronutrients, vitamins and trace elements that occur.

When deciding on supplementation, it is important to bear in mind the purpose of dietary supplements. This is precisely defined:

A dietary supplement is a foodstuff intended to supplement the normal diet, being a concentrated source of vitamins or minerals or other substances having a nutritional or other physiological effect which is not a drug.

In practice, this means that the choice of dietary supplements for a woman should be dictated by the real needs of the female body, and not by a common fashion that pays tribute to the principle of 'the more the better' or 'take to take'. 

I have chosen for you The 5 most important supplements for womenwhich are justified, irrespective of the type of diet used.

Why do women need dietary supplements?

The basis of a well-functioning female body and keeping it in good health is a well-balanced diet. It should provide our bodies with all the necessary nutrients to cover our daily requirements. However, this is not always the case.

Implementing and maintaining an adequate nutritional regime is not always possible, e.g. due to elimination diets (vegetarianism), increased nutrient requirements (physically active women and athletes), physiological conditions (pregnancy, lactation) or simply due to inadequate nutrition.

This is when women's supplements come to the rescue, aiming to make up for the nutrient, vitamin and mineral deficiencies that occur.

By the way, it is worth knowing that the concept of endocannabinoid deficiency is also known in scientific research and can even take a clinical form. This is the reason why our list of supplements for ladies also includes the still unobvious, yet effective and extremely helpful - CBD hemp oil.

Women's supplements - when and which ones to take?

Mineral and vitamin requirements in women change with age. When choosing supplements for women, we should bear this fact in mind. It is undoubtedly crucial to the effectiveness of the supplementation used. 

The biological clock determines the body's rhythm and is responsible, among other things, for diurnal changes in functions such as hormone levels, body temperature, sleep time and blood pressure. It also reminds the body of all physiological reactions and, for women, it is also responsible for another very important issue - determining the best time to start a family. 

Particularly during periods such as pregnancy, breastfeeding and the menopause, but also during restrictive elimination diets, treatment of chronic diseases or intensive physical exertion (including regular sports), the demand for nutrients and vitamins in women increases. The selection of suitable dietary supplements to supplement this need should depend on this change.

Young menstruating women planning to have a baby need different vitamins and micronutrients than women entering menopause. With an increased risk of deficiencies, it is advisable to support oneself with dietary supplements, bearing in mind that supplementation should depend on the period in which the woman is currently living.

Essential vitamins for women - what is worth supplementing?

• B vitamins, including B3 (niacin), B6 (pyridoxine), B9 (folic acid)
• Vitamins: A, E, C, D, , vitamin K, zinc, iron, magnesium

Vitamin requirements for pregnant women:

• Vitamin C, vitamin E, selenium (positive effect on fertility)
• B vitamins: vitamin B6, vitamin B12 (reduces the risk of miscarriage and defects in the development of the child)
• Iron, magnesium

During the menopause, it is worth supplementing:

• Vitamin E, vitamin C and selenium (delaying the ageing process, protecting the cardiovascular system, preventing cancer)
• Vitamin B6 (stimulates peripheral circulation, improves memory and concentration)
• Vitamin D (prevention of osteoporosis. Vitamin D contributes to the maintenance of normal blood calcium concentrations, the bioavailability of which decreases with age)
• Some experts and practitioners point to the potentially positive effects of the cannabinoids found in cannabis oils on minimising the negative symptoms of menopause such as hot flashes

Periodic increase in stress and a flurry of (negative) emotions

• Cannabinoids in the form of CBD oils with a slightly higher cannabigerol (CBG) content will work perfectly as a regulator of the body's energy balance. They will allow your body to cope more efficiently with stress by minimising feelings of powerlessness and lack of energy during the day.
• CBD + CBN hemp oil enriched with a pinch of lemon balm is a nerve tonic that is great for calming down a multitude of thoughts, and from there it is only one step to improving the quality of your sleep. This, in turn, will have a positive effect on your general state of well-being.
• There are studies and a whole lot of anecdotal evidence of the positive effects of cannabinoid supplementation on women's libido levels

1. Omega 3 fatty acids in women's diets

Fats are the most concentrated source of energy for our body, providing 9 kcal for every gram of them contained in food. They are a source of fatty acids, which, due to their chemical structure, are divided into saturated, monounsaturated and polyunsaturated fatty acids. The latter are the most desirable, as they are not synthesised within the human body and must be supplied with food. 

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two long-chain omega 3 fatty acids found in oily fish. If oily fish and marine fish rarely appear in your diet, it is worth including omega 3 fatty acids in your daily supplementation, e.g. in the form of fish oil or the CBD oils discussed below. 

Omega 3 in capsule form is a convenient way of supplementing the diet with valuable polyunsaturated fatty acids, which are essential for the proper functioning of our body.

Benefits from the use of omega 3 fatty acids:

• Show a significant, positive effect on the regulation of homeostatic mechanisms (hormonal balance)
• Have a beneficial effect on cognitive function in people suffering from various forms of cognitive (cognitive) disorders
• Help lower blood pressure
• Reduce concentration triglycerides, reducing the risk of developing cardiovascular disease
• Play an important role in the normal development of the fetal nervous system during pregnancy
• They have an anticoagulant effect
• They are important for the proper functioning of the cardiovascular system and also support proper vision

When choosing omega-3 fatty acids as a supplement, it is worth betting on a certified product. You can then be sure that it does not contain heavy metals, dioxins or other harmful chemicals. 

2. Magnesium in women's diet and supplementation

Called the element of life, magnesium is involved in over 300 biochemical processes in our body. If you lack energy, experience cramps, feel irritable and anxious, your hair falls out and your nails break, these situations may be due to a magnesium deficiency. The daily magnesium requirement of a healthy adult woman is approximately 300-320 mg.

Magnesium supplementation - benefits:

• Supports the proper functioning of the nervous system
• Supports proper muscle function
• Improves memory and the ability to concentrate and associate
• Combined with vitamin D and calcium, it participates in the bone-building process, ensuring the proper structure of the bones
• Participates in the synthesis of proteins, carbohydrates and fats
• Participates in the transport of sodium, potassium and calcium - elements important for the body's electrolyte balance

Magnesium is also a key element for controlling the normal function of the pituitary gland. Its deficiency results in lower production of folitropin (FSH) and lutropin (LH), hormones important for getting pregnant, and thyroid-stimulating hormone (TSH). Consequently, lower levels of these hormones can lead to irregular ovulation and thyroid problems. 

According to a study by a Polish-Norwegian team of scientists (Polish-Norwegian Study - PONS), almost 70% of women in Poland provide insufficient magnesium. Bearing in mind that the bioavailability of this element from food is only 30-60%, it is worth supplementing its deficiencies with a dietary supplement.  

3. B vitamins and the female body

If you eat selectively, are not keen on vegetables, limit fruit in your diet or avoid cereals or liver for example, your body may be suffering from a B vitamin deficiency. These vitamins play very important roles, being primarily responsible for the proper functioning of the nervous system. They support improved mood and intellectual performance, as well as relieving nervous tension. Although each has a different function, three of them are particularly important for women - these are vitamin B6, vitamin B3, and for women planning or who are pregnant, vitamin B9 (folic acid). 

The best sources of B vitamins are eggs and dairy products, beans, nuts and seeds, poultry fish or liver. If you are not getting enough of these with your meals, it is worth taking a supplement that offers a comprehensive supplement of B vitamins 

Vitamin B6 supplementation (pyridoxine) affects:

• Alleviating symptoms of premenstrual syndrome (PMS), such as nervousness or mood swings
• Maintaining adequate blood pressure, muscle spasms (relieves nocturnal leg muscle cramps, arm pain)
• Glycogen synthesis
• Haemoglobin production
• Regulation of cysteine levels, an excess of which in the body can contribute to the development of atherosclerosis
• Skin conditions - supporting the treatment of skin lesions, e.g. in the course of acne
• Synthesis of the hormones serotonin and adrenaline, which influences nervous system function
• Removing excess estrogen from the body and supporting the immune system by interacting with liver enzymes

It is worth mentioning that vitamin B6 has an important function in the absorption of magnesium (improved absorption of magnesium ions from 20 to even 40%), which is why most magnesium preparations contain added vitamin B6.

Vitamin B3 - niacin (Vitamin PP, nicotinic acid)- properties:

• It is essential for the proper functioning of the peripheral nervous system and the brain
• Responsible for the synthesis of sex hormones, thyroxine and cortisol
• Participates in insulin synthesis and cholesterol regulation
• Participates in the synthesis of estrogen and progresterone, important female sex hormones
• Supports the maintenance of a good mood and the alleviation of stress symptoms
• Improves blood circulation as well as skin and hair condition

Folic acid (vitamin B9) is usually associated with supplementation during pregnancy, and quite rightly so. Vitamin B9 is crucial at the beginning of a child's foetal life. It is involved in the formation of the neural tube - the structure from which the nervous system is formed during the embryonic period. It is from this structure that the baby's core and brain develop. By supplementing folic acid during the childbearing period, we significantly reduce the risk of serious disorders of foetal development, such as spina bifida or brainlessness. 

Vitamin B9 supplementation is no less important later in pregnancy, when it ensures the good condition of blood vessels and erythrocytes. It stimulates proliferation during the period of intensive cell growth and, together with other nutrients, prevents the development of anaemia in the baby. It is worth remembering that vitamin B9 is an important component of the diet and should be provided on a regular basis, not only in pregnant women. 

4. Vitamin D3 - healthy bones and immunity

The primary function of vitamin D3 is to maintain normal blood calcium concentrations. It regulates calcium absorption (through interactions with other elements of the endocrine system, it also participates in calcium balance) from the gastrointestinal tract and ensures normal bone mineralisation. Vitamin D3 is also an important element in the functioning of the immune system.

Although our body can synthesise vitamin D3 on its own, we are not completely self-sufficient in it. Due to the climate zone in which we live, we should (at least periodically) supplement vitamin D3. 

It is worth noting that it is very difficult to obtain sufficient vitamin D from diet alone. 80% of the vitamin D3 present in our body is produced when it is synthesised in the skin as a result of UV radiation. The period when sunshine levels in our country are sufficient is quite short and includes the spring and summer months. During the rest of the period, it is worth considering vitamin D3 supplementation so that we do not put ourselves at risk of vitamin D3 deficiency. 

Vitamin D3 affects, among other things:

• Strengthening our bone structure (builds teeth and bones)
• Strengthening immunity
• Our body's immune response, neuromuscular coordination and nervous system control
• Reduction of stress and depressive symptoms
• Control insulin secretion by stimulating the pancreas
• Prevention of diabetes, depression, anaemia and even allergies
• Cancer prevention
• Regulation of blood pressure

In Poland, approximately 90% adults are vitamin D3 deficient. Adequate and well-chosen supplementation is therefore key to ensuring correct vitamin D levels in the body. There are many myths surrounding vitamin D3 supplementation and the selection of appropriate doses, and many people are unaware of how to select the right dose for themselves. 

How do women dose vitamin D3?

Doses of vitamin D3 in general supplementation are selected for individual age groups and should depend, among other things, on body weight, lifestyle and eating habits or season (degree of sunshine). 

Healthy women aged 19-65 years should take 800-2000 IU of vitamin D3 per day if adequate sun exposure is not met. This dose should depend on body weight and dietary vitamin D3 supply, throughout the year. The same dose applies to women in the procreation period and those planning pregnancy.  

On the other hand, women during pregnancy should control their vitamin D3 levels with a test that determines serum concentrations of the hepatic metabolite calcifediol, or 25(OH)D3, and maintain vitamin D3 concentrations of > 30-50 ng/ml. If concentration control is not enforced, then the recommended dose throughout pregnancy and lactation is 2000 IU/day.

5. CBD oils - hemp supplements for women

Women, due to, among other things, a very sensitive endocrine system, should take special care of homeostasis and the overall balance of their body. Good quality sleep, physical activity, mental health care and a balance of dietary nutrients support the body's natural ability to maintain and restore a state of physiological and psychological balance.

In the practice of scientific research, there is a concept of endogenous cannabinoid deficiency. Our bodies produce endocannabinoids, which are used for the proper functioning of the endocannabinoid system. Their deficiency or even absence can be the cause of many diseases and bodily disorders. Cannabinoid supplementation - even if only intermittent or ad hoc - is therefore a wise choice in 100%.

A good way to support the body with cannabinoids for overall balance and well-being is through CBD oils. They are an important item on the list of 'supplements for women' They influence the endocannabinoid system, which supports homeostasis on several different levels, including by regulating hormone levels, taking care of mood regulation or supporting the immune system, which protects us from external factors. 

I have addressed the endocannabinoid system, cannabinoids, CBD oils and their role in maintaining the body's internal balance separate articlewhich explains in detail the relationships involved and the benefits of using CBD oil.

CBD supplements for women

A supplement innovation of recent years is the inclusion of so-called CBD supplements. This is a category of products made from hemp seed. They are legal and safe to use. CBD in women's supplements is non-narcotic, non-addictive and has a whole range of potential benefits.

CBD oil for women It also has a number of other terpautic properties, and the main advantages of its use include:

• Efficacy in depression, by reducing the negative effects of stress or anxiety, and by influencing wellbeing through a mechanism of inhibition of the enzymatic breakdown of anandamide and modulation of the dopaminergic system.
• Supporting healthy sleep. CBD especially in cobination with CBN (cannabinol) helps to combat insomnia, calms and relaxes. It will work well for people struggling with poor sleep quality.
• The bone-forming properties of CBD which may be of interest to ladies struggling with osteoporosis.
• Positive effects on skin and hair condition. Hemp oil is already a widely used treatment in home cosmetics and care.
• Analgesic and anti-inflammatory action which will be particularly appreciated by ladies with progressive peripheral neuropathy or joint pain.
• Supporting concentration and focus by calming excessive emotionality.
• Beneficial effects on the cardiovascular system.
• Supporting nervous system function and neuroprotective properties.
• Anti-fungal and anti-allergenic action.
• Regulation of libido levels.

Due to a lack of scientific research, hemp supplements for women should not be used during pregnancy and breastfeeding.

If any of the above symptoms are close to you, it is worth considering purchasing a good quality CBD oil. A sensible choice to start your adventure into supplementation with natural cannabinoids, terpenes and hemp flavonoids would be CBD oil 10%, which you will find in the shop's range.

It is also an excellent idea to purchase FemiCanna brand products dedicated to ladies of all ages. These are three unique CBD hemp oil compositions, the formulations of which were developed by a brand expert Essenz p. Aleksander Midor. You can find out more about them on the specific product pages by clicking on the variant you are interested in below.

Summary

Let's remember that even the most important supplements for women are only a supplement to make up for deficiencies in our diet. In addition to implementing the right supplementation, it is worth making changes to your dietary plan to gain better health, well-being and, above all, to provide your body with valuable nutrients. Lifestyle and physical activity are also important. If you are taking a supplement to help you fight a specific illness or disease, it is also worth asking your doctor for advice.

Sources:

• Magnesium in Prevention and Therapy - PUBmed.gov
• Ilow R., Regulska-Ilow B., Różańska D. et al, Evaluation of mineral and vitamin intake in the diet of a sample of Polish population - baseline assessment from the prospective cohort 'PONS' study. Ann. Agric. Environ. Med., 2011, 18, 235-240.
• Sikorska - Zimny K.; Occurrence and effects of folic acid on the human body; BROMAT. CHEM. TOXICOL. - XLVI, 2013, 4, pp. 496 - 501.
• Rusinska A, Pludowski P, Walczak M, Boroszewska-Kornacka M, Bossowski A et al. Pediatrics, no. 4 vol 15, 2018. 
• Marcinowska-Suchowierska E, Sawicka A. Progress of Medical Sciences. 2012;XXV:273-279.