Pick The Right Vitamins and Supplements For You

While it's always important to eat well and get your necessary nutrients from food with a varied diet, for many women, achieving and maintaining this balance can be a complex challenge, particularly when faced with specific health conditions or hormonal imbalances.

Here, clinical naturopath and nutritionist Renee Grandi talks through the supplement scene for women's health conditions.

Heavy Periods

• Vitex (Chasteberry): A herb that can help support menstrual cycles.
• Iron bisglycinate: Supports replenishment of iron stores depleted by heavy bleeding.
• Vitamin B12: Essential for red blood cell formation and energy.
• Activated folate: Supports DNA synthesis and cellular repair.
• Broccoli sprouts: Rich in sulforaphane, supporting detoxification and hormonal balance.
• Diindolylmethane (DIM): Aids in estrogen metabolism.
• Super greens powder: Provides essential nutrients and antioxidants.
• Turmeric: Offers anti-inflammatory benefits.
• Yarrow: Traditionally used to manage heavy menstrual flow.
• Red raspberry leaf: Tonic for the uterus, traditionally used to reduce menstrual cramps.
• Passionflower: Calming herb that can help with sleep and anxiety.

Irregular Periods

• Vitex: Supports hormonal balance and menstrual regularity.
• Maca root: Adaptogen that can enhance energy and balance hormones.
• Shatavari: Traditional herb for female reproductive health.
• Withania (Ashwagandha): Adaptogen that aids in stress response and hormonal equilibrium.
• Dong quai: Herbal tonic formulated to support the female reproductive system.
• Evening primrose oil: Supports hormonal balance and eases PMS symptoms.
• Passionflower: Helpful for anxiety and sleep issues.
• Rhodiola rosea: Adaptogen that enhances stress resilience and energy.

Adenomyosis + Endometriosis

• Magnesium: Helps with muscle relaxation and menstrual cramps.
• Quercetin: Offers anti-inflammatory and antioxidant benefits.
• Palmitoylethanolamide (PEA): A fatty acid amide that has anti-inflammatory effects.
• Probiotics: Support gut health and immune function.
• Reishi mushroom: Boosts immune system and offers anti-inflammatory benefits.
• Vitamin E: Antioxidant that can help with menstrual pain.

Polycystic Ovary Syndrome (PCOS)

• Zinc: Supports immune function, hormone production, and ovulation.
• Pomegranate: Rich in antioxidants and may support hormonal balance.
• Damiana: Traditionally used to boost libido and mood.
• Reishi mushroom: Modulates immune system and supports liver function.
• Spearmint: May reduce free and total testosterone levels.
• Vitamin D: Supports hormonal balance and insulin sensitivity.

Irritable Bowel Syndrome

• FODMAP or paleo-style diet: Reduces intake of fermentable carbs that may trigger symptoms.
• Fennel: Traditionally used to reduce gas and bloating.
• Clove: Offers antispasmodic and anti-inflammatory properties.
• Andrographis: Supports immune function and offers anti-inflammatory benefits.
• Thyme: Provides antispasmodic effects for digestive comfort.
• Chamomile: Calming herb that helps with gastrointestinal discomfort.
• Dandelion root: Supports liver health and offers mild diuretic effects.
• St. Mary's thistle (Milk thistle): Protective and regenerative effects on the liver.
• Boswellia: Anti-inflammatory that aids gut health.
• Partially hydrolysed guar gum (PHGG): A soluble fibre that supports gut health.
• Probiotics: Reinforce gut microbiome balance.
• Psyllium husk: Soluble fibre that aids digestion and stool consistency.
• Slippery elm: Soothes and protects the digestive tract lining.
• Aloe vera juice: Provides a soothing effect on the gastrointestinal system.

High Inflammation

• L-glutamine: An amino acid that supports the repair and regeneration of the intestinal lining, enhancing the gut barrier function.
• Zinc: Essential for cell growth and function. Zinc carnosine, specifically, has been studied for its protective effects on the gut lining and its anti-inflammatory properties.
• Vitamin A: Critical for maintaining the health and integrity of the mucosal cells lining the digestive tract. It's also key in supporting immune function.
• Turmeric: Contains curcumin, a compound known for its anti-inflammatory effects.
• Boswellia: An herbal extract known for its anti-inflammatory properties, particularly useful in conditions like inflammatory bowel disease.
• Aloe vera: Soothes and heals the gastrointestinal tract lining. It also has mild anti-inflammatory effects.
• Marshmallow root: Provides a soothing mucilage that can calm the gut lining, reducing irritation and inflammation.
• Probiotics: Beneficial bacteria that restore the balance of gut microbiota, supporting a healthy gut environment and reducing inflammatory responses.
• St. Mary's thistle (Milk thistle): Known for its liver-protective effects, it also offers anti-inflammatory properties that can benefit the gut.

Don’t forget, everyone is so different! It’s extremely important that women suffering from hormonal imbalances see an integrative practitioner, so you don’t need to guess what you need, you just know.

You can follow Renee on Instagram: @womens_health_specialist and TikTok: @womens_health_specialist

Medical Disclaimer: This blog is for information purposes and is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always consult a healthcare provider or a qualified medical expert for concerns or questions regarding your own health.