Supplements for Women

Taking supplements can be a contentious issue. Some people believe supplements are ineffective and do nothing more than give you 'expensive urine'. There is also legitimate concern over the quality of supplements as the industry is not subject to regulation by medical authorities, raising questions about their quality and safety. On the other hand, there are people like myself who wholeheartedly believe in the benefits of taking supplements that our bodies may need. Of course, the best way to obtain nutrients is by eating a varied and healthy diet. However, this isn't possible for most people in the Western world, and research shows that our food is becoming less nutritious over time due to aggressive industrial farming practices (1) and the preference for rapid-growing crops, that may not necessarily be the most nutritious (2).

Vitamin D (+K2)

Vitamin D is a vital supplement especially for people who wear modest clothing and people of colour. Vitamin D has been linked with many essential processes in the body, including immunity, endocrine systems, and mental health. During the COVID-19 pandemic, a link was established between low vitamin D levels and increased mortality, particularly among people of colour who, on average, have lower vitamin D levels than their white counterparts. This is because sunlight is one of the main ways we can obtain vitamin D and melanin, the pigment that gives people skin colour, acts as a natural sunblock, making it necessary for people of colour to spend longer outdoors to obtain sufficient levels of vitamin D from the sun. Wearing modest clothing can also reduce the amount of sun light reaching our skin.

Vitamin D increases calcium absorption in the intestine, and vitamin K helps shuttle the calcium into our bones instead of being deposited in the wrong places, such as our arteries, where it might lead to heart disease or stroke. For this reason, you might hear it suggested to take vitamin D with vitamin K. Vitamin D increases the availability of calcium, while vitamin K ensures it arrives at the bones.

Collagen

Collagen also falls into the first category of essential supplements. Our collagen production begins to decrease as we age, typically around the age of 24. I didn't even realize I needed collagen until I started taking it by chance and noticed that it made my skin plump and glowing. I haven't looked back since. There is some debate about the usefulness of collagen. Some scientists and dermatologists will tell you that there isn't enough evidence or enough double-blinded, randomized, longitudinal clinical trials. However, there are countless anecdotes online from people who feel that their skin and hair have improved since taking collagen. So it might be one of those instances where science hasn't yet caught up with human experience.

Marine collagen is considered better for hair and skin, and coming from fish skin it is almost always halal. Animal collagen is considered better for bones and skin, but you will need to shop around for halal collagen. Fortunately, there are many companies that offer halal or kosher options.

Glutathione

Glutathione is one of the most powerful antioxidants available. Our bodies naturally produce glutathione, but our ability to do so decreases with age. Glutathione has been found to mitigate a variety of diseases, mostly through its ability to reduce oxidative stress in the body.

Omega-3

Omega 3 fat is an essential fatty acid that our bodies cannot produce. We can acquire it from our diet, but as mentioned, our diets do not always offer the necessary nutrients. These essential fatty acids are integral to various cellular processes in the body and have been linked to heart health.

Zinc

I take zinc before my period or when I feel a cold coming on. Zinc is vital for the normal development and function of our white blood cells, which protect us from illness (3). To help with my menstrual cramps- and with consultation from my doctor - I take a slightly higher dose of zinc as it has been correlated with improving cramps and providing other benefits to a woman's cycle (4). Scientists do not yet know how Zinc achieves these beneficial effects; one hypothesis is that it prevents prostaglandins (the molecules that cause pain) from acting on the uterus, while others suggest it helps reduce oxidative stress in the uterus. Consult your doctor about what dose is right for you.

Black seed oil

Also known as the oil that treats every sickness but death, black seed oil contains a powerful ingredient called thymoquinone (5), which acts as an antioxidant, anti-inflammatory, and has anti-cancer properties. It also gives me a good energy boost due to its abundance of micronutrients and fats. With black seed oil, a little goes a long way, so start low and start slow.

Probiotics

You’ve probably heard of the health benefits of plain yogurts, but did you know it contain only 1-2 strains of bacteria? Probiotic supplements promise many more strains, but it is challenging to produce a stable formula with multiple strains. Kefir, is an ancient fermented grain, that contains about 40-50 strains (6) of microorganisms that remain in the gut to promote good bacteria (7). It is also more affordable, as you only need to purchase the grain once or ask a friend to give you a sample. The kefir grain is a living organism and will regrow on its own as long as you provide it with sugar. For these reasons, probiotic foods such as kefir are preferable to supplements (8).

I don't consider garlic and manuka honey as supplements per se, but I also take them, especially when I feel a cold coming on. They are the single best remedy I have found.

I am obsessed with health and finding out what supplement regime people are on. I’ve learned so much from my community of friends and sisters. If you have insight into this topic please drop me a message on email or any social DM. I would love to know what you’re taking and swap notes.

References:

1.     https://blogs.scientificamerican.com/observations/vanishing-nutrients/

2.    https://www.politico.com/agenda/story/2017/09/13/food-nutrients-carbon-dioxide-000511/

3. https://molmed.biomedcentral.com/articles/10.2119/2008-00033.Prasad

4.     https://pubmed.ncbi.nlm.nih.gov/17289285/

5.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4387230/

6.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4626640/

7.    https://www.chucklinggoat.co.uk/5-things-you-should-know-about-kefir-and-your-microbiome/

8.     https://pubmed.ncbi.nlm.nih.gov/25117939/

*Bioavailability refers to the amount of(the active part of) drug that can enter the blood and therefore reach its intended site of action.

Before taking any supplements, I encourage you to speak to your healthcare provider, as certain supplements are known to interact with specific drugs.