Supplements for Women’s Health by Lorna Vanderhaeghe

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An A-Z Woman's Guide to Vibrant Health

Appendix A

Supplements for Women’s Health

EVERY WOMAN NEEDS A MULTIVITAMIN with minerals, along with essential fatty acids from fish, flax seed, evening primrose or borage oil. In the Introduction to this book, I discuss why it is essential that you have a foundation nutrient formula to support all the enzymatic reactions in your body. Look for a multivitamin with minerals that contains the nutrients listed in the nutrition chart in this appendix. This is your foundation formula upon which you add the nutrients as needed for any disease or condition you may have. If you take only one supplement, make sure it is a multivitamin with minerals.

Seven Easy Ways to Get the Most from Your Nutritional Supplements for Women's Health

1.	Always take your essential nutrients with food. Digestive enzymes and stomach acid are released when we eat food, facilitating the breakdown and assimilation of nutrients.

2.	Buy supplements that are either in capsules, soft gels or powder. Poor digestion is commonplace so ensure your multi-nutrient is in the right form so it can be assimilated properly for better absorption. Tablets have been known to go through the digestive system without being broken down.

Look for nutrient formulations with the most absorbable form of vitamins and minerals. Good quality supplements always list the form of the vitamin or mineral, for example, calcium as calcium citrate or vitamin B6 as pyridoxal- 5-phosphate. Poor quality supplements do not list the form of the ingredient.

4.	Choose a formulation that contains betaine HCl and glutamic acid HCl. If you have ever taken vitamins or minerals and felt nauseous afterward it is because you do not have enough stomach juices to break down your nutrients. Betaine HCl and glutamic acid will eliminate upset tummy.

5.	Ensure your supplement program is complete. Women need a full complement of vitamins, minerals, cofactors, herbs and essential fats every day. If you are only taking a couple of vitamins, you will not gain all the benefits.

Look out for “magic” pills. If your multivitamin with minerals only fits into one tablet you won’t be taking the types, amounts or quality of nutrients sufficient to make a difference in your health. The best quality nutrients are sometimes bulky, making the one-a-day impossible to deliver an effective dose.

Your multi-nutrient formula for women's health should never:

contain iron, as too much iron can increase your risk of heart disease and cancer. Only those with true iron deficiency confirmed by a serum ferritin, should take iron supplements if your physician recommends it. See Anemia for more information.
have the wrong ratio of calcium to magnesium. Clinical research on humans has proven that approximately twice the calcium as magnesium is required. Research shows that taking more magnesium than calcium can actually suppress calcium levels and increase bone loss by decreasing the production of the hormone calcitonin. FemmEssentials and Multi-Essentials contain a 2:1 ratio of calcium to magnesium to ensure that your calcitonin, important for absorption and retention of calcium, functions optimally. 1000 mg of calcium citrate/chelate and 500 mg of magnesium citrate/chelate are necessary for female bone health—from teenagers to seniors. Make sure your multinutrient formula also contains vitamin D.
lack alkalinizing minerals because they are essential for proper pH balance in the body.

If your multi-nutrients are not of the highest quality, you won’t see the results. Please make sure whichever multi-nutrient combination you take meets the following high standards:

NUTRITION CHART FOR WOMEN'S HEALTH


RECOMMENDED NUTRIENTS	NUTRIENT ACTION	FOOD SOURCES	DAILY AMOUNT
Vitamin A (Palmitate)	Supports immune function, eye health, improves wound healing, anticancer, beautiful skin, fertility, bone support and cell function	egg yolks, liver, kidney, full fat milk and cheese, butter, cod liver oil and halibut oil	5,000 IU
Beta Carotene (Provitamin A)	Improves infection fighting, night vision, skin, immune function, thyroid activity, respiratory health, normalizes blood glucose and insulin	dark green, red and deep yellow-orange vegetables	15,000 IU
Vitamin B1 (Thiamine hydrochloride)	Enhances energy and vitality, reduces the affects of aging, improves cardiovascular and mental function	brewers yeast, organ meats, brown rice, soybeans and peanuts	60mg
Vitamin B2 (Riboflavin)	Enhances metabolism, improves vision	green leafy vegetables, soybeans, whole gains, almonds, organ meats, poultry and eggs	60mg
Niacin	Improves cardiovascular health, lowers cholesterol, aids adrenal and hormone production, calms nervous system, boosts energy	avocados, whole grains, legumes, eggs, milk, fish, organ meats, peanuts, poultry	30mg
Niacinamide	Improves cardiovascular health, aids adrenal and hormone production, calms nervous system, boosts energy	avocados, whole grains, legumes, eggs, milk, fish, organ meats, peanuts, poultry	30mg
Vitamin B6 (Pyridoxal–5–phosphate)	Supports immune function, reduces homocysteine, improves cardiovascular function, mental clarity, reduces symptoms of menopause and PMS	Cantaloupe, bananas, cruciferous vegetables, eggs, organ meats, whole grains, saltwater fish	60mg
Vitamin B12 (Methylcobalamine)	Supports nerves, needed to prevent anemia	meats, fish, eggs and cheese. Vegans and vegetarians need supplementation	1,000mcg
D-Pantothenic Acid (Calcium pantothenate)	Supports the adrenal glands, increases energy, helps you better handle stressful situations, reduces cellulite	organ meats, fish, poultry, legumes, mushrooms, nuts, eggs, strawberries, oranges and cruciferous vegetables	250mg
Folic Acid	Reduces birth defects, enhances digestion, helps prevent anemia, elevates serotonin in the brain, needed for cellular repair	asparagus, citrus fruit, lentils, legumes, whole grains, salmon, organ meats, beets, green leafy vegetables	1mg
Biotin	Improves energy production and healthy hair and skin, reduces muscle pain and depression, stops inflamed, sore tongue, reduces nausea and vomiting	kidney, liver and other organ meats, mushrooms, wheat bran and whole grains, eggs, nuts, legumes,cauliflower, sardines and salmon	500mcg
Vitamin C (Calcium ascorbate)	Improves cardiovascular and immune function, important for diabetics, anti ageing, antiviral, antibacterial, enhances glutathione for detoxification	vine-ripened fruits and vegetables, cruciferous vegetables, black currants, citrus fruits, sweet red and green peppers	600mg
Vitamin E (100% natural) (d-alpha tocopheryl succinate)	Improves cardiovascular function, reduces the effects of stress, improves skin and hair, reduces cramps and PMS symptoms, protects against arthritis, macular degeneration and diabetes and is an anti-aging nutrient and antioxidant	dark green leafy vegetables, cold pressed organic nut and seed oils, butter, wheat germ, egg yolks, avocado, salmon, tuna, shrimp, lobster, soy	200IU
Lipotropic Factors
Choline Bitartrate	Supports brain function, nervous system and improves liver activity	egg yolks, legumes and whole grains	100mg
Inositol	Supports nervous system and cell function	egg yolk, legumes and whole grains	100mg
Minerals
Magnesium (Citrate/Chelate)	Promotes healthy nervous system, prevents bone loss and diabetes, supports muscle function	tofu, whole grains, green leafy vegetables, nuts and seeds, legumes	250mg
Potassium (Citrate)	Protects against hypertension and stroke, promotes clear thinking.	kiwi, bananas, potatos, lean poultry, fish legumes, seeds and whole grains	100mg
Manganese (Citrate)	Supports blood sugar control, thyroid activity, and energy metabolism, important for skin, hair and nails	whole grains, nuts, green leafy vegetables	15mg
Zinc (Citrate)	Protects against hair loss, improves skin and nails, supports joint and tissues and is essential for thymus function	red meat, oysters, nuts and peanut butter, wheat bran and germ	15mg
Iodine (Kelp)	Regulates estrogen in breast tissue, protects against fibrocystic breasts, important for reproductive function and is critical for thyroid hormone.	seafood, kelp and dulse	0.3mg
Chromium (Chelate)	Stabilizes glucose levels, enhances energy and metabolism, important for weight loss, lowers cholesterol and triglycerides.	whole grains, liver, cheese, nuts and peanuts	200mcg
Selenium (Chelate)	Improves immune function, important for cellular repair and has anti-cancer properties.	Brazil nuts	100mcg
Vanadium (Citrate)	Improves blood sugar control and metabolism.	pepper, dill, radishes, eggs, organic nut and seed oils, buckwheat and oats	75mcg
Molybdenum (Citrate)	Supports detoxification, anti-cancer, important for iron metabolism	whole grains, dark green leafy vegetables, legumes	25mcg
Other Nutrients
Citrus Bioflavonoids Extract 4:1	Protects against carcinogenic estrogens, stimulates weight loss, protects against allergies, promotes circulation, reduces the risk of osteoporosis, antibacterial and anti-cancer		100mg
Betaine HCl	Aids digestion of fats, proteins and minerals		50mg
Fennel Extract 4:1 (Foeniculium vulgare)	Soothes the digestive tract, aids digestion, eases PMS symptoms		50mg
Glutamic Acid HCl	Improves digestion, reduces the risk of kidney stones and is important for gut health		50mg
Grapeseed Phytosome^TM	Protects blood vessels and prevents arteriosclerosis, anti-allergy, anti-aging and stops varicose veins		10mg
Green Tea Phytosome^TM	Burns fat and increases metabolism, anti-cancer, detoxifies carcinogenic estrogens		10mg
Indole-3-carbinol	Detoxifies carcinogenic estrogens, anti-cancer, reduces the risk of breast, ovarian and HPV induced cervical cancer		5mg
Lutein (Tagetes erecta)	Improves vision, important for those with macular degeneration		1mg

Balanced Essential Fatty Acid Complex


NUTRIENTS	ACTIONS	D/AMOUNT

Evening Primrose Oil (non-GMO)	Supports normal cardiovascular health. Promotes glowing skin, hair and nails.	1000mg
Organic Flax Oil (non-GMO)	Balances hormones, aids optimal digestion, important for cellular and membrane repair, reduces menstrual and menopausal symptoms, reduces inflammation, improves mood.	1600mg

Bone Support Nutrient


NUTRIENTS	ACTION	FOOD SOURCES	D/AMOUNT

Calcium (Citrate/Chelate)	Prevents bone loss, improves nerve function, enhances energy production, supports healthy cardiovascular function	sea vegetables, kale, green leafy vegetables, cruciferous vegetables, sesame and sunflower seeds, brazil nuts, almonds, tofu	1,000mg
Vitamin D3	Improves calcium absorption, prevents osteoporosis, reduces muscle cramps and twitching, essential for proper thyroid function, improves skin condition	egg yolks, cod liver oil, fatty fish, fortified milk products	400IU
Silicon (Horsetail)	Strengthens bone structure, connective tissues, prevents arteriosclerosis.	whole grains, well water, bottled mineral water, fresh vegetables	4mg
Magnesium (Citrate)	Prevents bone loss and diabetes, supports muscle function.	tofu, whole grains, green leafy vegetables, nuts, seeds and legumes	250mg

Make taking your essential nutrients a healthy habit. If you are like many women, you buy nutrients but forget to take them. Either put all your supplements for the day in a zip lock bag or look for a formula that comes in a handy packet that can be popped into your handbag to be taken at work during lunch.

Make a commitment to do one important thing for yourself–take your essential nutrients every day. You can either buy the supplements mentioned above separately or in packets. FemmEssentials by Preferred Nutrition or MultiEssentials from Natural Factors are the two brands that I developed for myself and my daughters.


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