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 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.

Six Easy Ways to Get the Most from Your Nutritional Supplements for Women's Health
1. Always take your 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.
3. 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. They will just say "calcium."
4. Choose a formulation that contains 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. Glutamic acid will eliminate upset tummy.
5. Ensure your supplement program is complete. Women need a full complement of vitamins, minerals, cofactors, herbs and fats every day. If you are only taking a couple of vitamins, you will not gain all the benefits.
6. 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.
7. 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.

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. MULTISMART contains 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 elemental calcium aspartate chelate/citrate/glycinate and 500 mg of elemental magnesium glycinate 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 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 2,500 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
Non-flushing Niacin (inositol hexanicotinate)
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 Bisglycinate
(Elemental)
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
(Potassium iodide)
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
(III Polynicotinate)
Stabilizes glucose levels, enhances energy and metabolism, important for weight loss, lowers cholesterol and triglycerides. whole grains, liver, cheese, nuts and peanuts 200mcg
Selenium
(Selenomethionine)
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
Fennel Extract 4:1
(Foeniculum 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
Lutein
(Tagetes erecta)
Improves vision, important for those with macular degeneration 1mg
Bone Support Nutrients
Elemental Calcium
(Glycinate, aspartate chelate, citrate)
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 1000mg
Vitamin D3 Improves calcium absortpion, 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 1000 IU
Silicon
(Horsetail)
Strengthens bone structure, connective tissues, prevents arteriosclerosis. Whole grains, well water, bottled mineral water, fresh vegetables 4mg
Magnesium Bisglycinate
(Elemental)
Prevents bone loss and diabetes, supports muscle function. tofu, whole grains, green leafy vegetables, nuts, seeds and legumes 250mg


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. MULTISMART is the brand that I developed for myself and my daughters.