Essential Vitamins For Women

There are multiple roles that a woman has to juggle – mother, wife, career woman. There is also the social stress of having to look good and maintain a slim figure. It is not surprising that when a woman reaches her 40s-50s, she will be suffering from burn-out, and to make matters worse, she is having to suffer from declining hormones causing hot flushes, poor sleep, and mood swings.

In celebration of International Women’s Day in March, I would like to salute all the wonderful women out there and also share my top 5 nutritional supplements that would keep a woman functioning optimally – to maintain an optimal immune system, an optimal hormone balance and to look good both inside and out.

Essential Supplements For WOmen

Vitamin D

Vitamin D is a fat soluble vitamin but also a hormone by itself. Dietary sources come from fatty fishes, fish oils, eggs and dairy products. It can also be obtained from sun exposure but often times when we are indoors we lack Vitamin D absorption from the sun.

It is important for maintaining a healthy immune system, and is also important for building healthy bones and a healthy cardiovascular system. Studies have also show vitamin D in women to be protective against breast cancer.

The recommended dosage for adult women is 4000-6000 i.u daily depending on weight and health.

Broccoli Sprout Extract

A number of studies have shown that a diet rich in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower can be beneficial to your health. Researchers have isolated a key component of broccoli called sulforaphane, which may have many protective properties, including stimulating enzymes in the body.

Sulforaphanes enhances the liver’s detoxification capacity, helps fight oxidative stress and provides antioxidant support. For the women, sulforaphanes provide an important pathway for detoxification of estrogen in the liver as overaccumulation of estrogen in the body can also lead to problems like breast and ovarian cysts, fibroids and endometriosis etc.

Collagen

Who doesn’t want better skin? Collagen is the answer to maintaining tight and firm skin, especially pertinent when we reach the age of 40s-50s with declining hormones causing the skin to lose its elasticity and to sag.

In addition, collagen helps maintain healthy joint function by maintaining the integrity of your cartilage, which protects your joints. It is also an important nutrient for maintaining good bone density as bones are made up of collagen.

Glutathione

Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine. Glutathione is depleted when the liver has lots of oxidative stress from poor diet and nutrition or alcohol drinking which can lead to problems like fatty liver disease. It can also decline with age. Improving glutathione levels helps our body fight against oxidative stress and also enhances our liver’s ability to detoxify toxins from our environment.

Probiotics

Many women suffer from gut issues like frequent bloating and constipation often from stress or poor diet and lack of water intake. Maintaining a healthy gut is important for our immune system, keeps our mood and brain in balance, and proper bowel movements is important to help excrete estrogen from our body. Take a good probiotic to maintain good bowel flora and maintain a healthy immune system in the gut.

 

So here you have it, these are the top 5 nutritional supplements I would like to share with all the wonderful women out there to help maintain optimal health from 5 areas: boosting your immunity, keeping hormone balance, enhancing detoxification, maintain a healthy gut and good skin health.

References:

Berman B, et al. Polypodium leucotomos – An overview of basic investigative findings. J Drugs Dermatol 2016; 15: 224-8.

Boyera, N., Galey, I. & Bernard, B. A. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int. J. Cosmet. Sci. 20, 151–158

Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.

Dermatolog Treat. 2012 Apr;23(2):97-102. Glutathione as an oral whitening agent: a randomized, double-blind, placebo-controlled study.

Handog, E.B., Galang, D.A.V.F., De Leon‐Godinez, M.A. and Chan, G.P. (2009), A randomized, double‐blind, placebo‐controlled trial of oral procyanidin with vitamins A, C, E for melasma among Filipino women. International Journal of Dermatology, 48: 896-901. https://doi.org/10.1111/j.1365-4632.2009.04130.x

Hunt, A. H. The role of vitamin C in wound healing. BJS 28, 436–461

Kohli I, et al. The impact of oral Polypodium leucotomos extract on ultraviolet B response: A human clinical study. J Am Acad Dermatol 2017; 77: 33-41.

Murbach TS, et al. A comprehensive toxicological safety assessment of an aqueous extract of Polypodium leucotomos.(Fernblock). Food Chem Toxical 2015; 86: 328-41.

Parrado C, et al. Fernblock (Polypodium leucotomos extract): Molecular mechanisms and pleiotropic effects in light-related skin conditions, photoaging and skin cancers, a review. Int J Mol Sci 2016 Jun: 17(7), pii: E1026. doi: 10.3390/ijms17071026.

Zague, V. A new view concerning the effects of collagen hydrolysate intake on skin properties. Arch. Dermatol. Res. 300, 479–483 (2008).

Zedan H, Abdel-Motaleb AA, Kassem NM, Hafeez HA, Hussein MR (Mar 2015). “Low glutathione peroxidase activity levels in patients with vitiligo”. Journal of Cutaneous Medicine and Surgery. 19 (2): 144–8. doi:10.2310/7750.2014.14076.

Dr See Yunn Ho 

Dr Ho See Yunn is a Physician with more than 15 years experience. She is board certified in both Singapore and Hong Kong and received her specialization in Family Medicine from Singapore. She also received her Advanced Fellowship in Functional and Nutritional Medicine and Peptide certification from the American Academy of Anti-Ageing and Regenerative Medicine. Dr Ho is trained and certified under Dr. Walsh’s advanced nutrient therapy protocols that use personalized nutrient treatment strategies to treat patients with behavior disorders, ADHD, autism, depression, anxiety, bipolar disorders, schizophrenia and Alzheimer’s Disease.

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