UNHEARD OF SUPPLEMENTS YOU SHOULD BE TAKING

Happy New Year Lovelies!!!

I hope 2024 has started well for you all, I know I’m still finding my feet back at work and getting back into the swing of things.

Something I noticed towards the backend of last year was how I managed to avoid a lot of the winter lurgies and how, despite being manic, I still seemed to have more energy than usual. I put this down to lots of self care when needed, a healthy diet and my new religion, ‘Wellness supplements’. Whilst some of these ‘supplements’ are in the form of vitamins and tablets lots came from changes I made in my diet. After endless research around what helps to balance female hormones, migraines, energy levels and so on I have complied an A-Z list of lesser-known fruits, vegetables and supplements that really help women to improve their health and everyday wellbeing so I wanted to share it with you.

A. Ashwagandha: Known for its adaptogenic properties, ashwagandha helps reduce stress and promotes overall well-being. Often added to morning smoothies or teas.

B. Burdock Root: Rich in antioxidants and prebiotic fiber, Burdock Root aids digestion and supports liver health. Consider adding it to your diet for its health benefits.

C. Chlorella: A green algae packed with vitamins, minerals, and chlorophyll. It supports detoxification and can be added to morning beverages for overall health.

D. Dragon Fruit (Pitaya): Rich in antioxidants, vitamins C and B, Dragon Fruit aids digestion and promotes skin health. It can be a colorful addition to smoothies.

E. Evening Primrose Oil: Contains gamma-linolenic acid (GLA), beneficial for PMS and menopause symptoms. Consider it as a supplement for hormonal support.

F. Fiddleheads: High in antioxidants and vitamins A and C, Fiddleheads contribute to heart health and inflammation reduction. Great for morning smoothies.

G. Guava: Rich in vitamin C, fiber, and antioxidants, guava supports immune function and digestive health. Enjoy this tropical fruit in your morning smoothies or as a standalone snack for its nutritional benefits.

H. Holy Basil (Tulsi): Known for adaptogenic properties, Holy Basil manages stress and supports immune function. Enjoy as a tea for its benefits.

I. Iron Supplement: Essential for red blood cell production and preventing anemia. Consider an iron supplement if lacking in dietary intake.

J. Jabuticaba: High in antioxidants, vitamin C, and minerals, Jabuticaba fights inflammation and supports healthy skin. A unique addition to your diet.

K. Kohlrabi: Rich in fiber, vitamins C and B6, Kohlrabi aids digestion and promotes healthy skin. Incorporate it into morning meals for added nutrients.

L. L-Methylfolate (Folate): Essential for DNA synthesis and hormone balance. An important supplement for women's reproductive health.

M. Moringa: Packed with antioxidants, vitamins, and minerals, Moringa supports immune function and can be added to smoothies or teas.

N. N-acetylcysteine (NAC): Supports immune health and antioxidant production. Consider it as a supplement for its various health benefits.

O. Omega-3 Fatty Acids: Found in supplements like fish oil, Omega-3s support heart health and cognitive function in women.

P. Physalis (Cape Gooseberry): Rich in vitamins A and C, Physalis contributes to eye health and boosts the immune system. Add to morning smoothies.

Q. Quercetin: A flavonoid with antioxidant and anti-inflammatory properties. Often found in supplements, it supports overall health.

R. Rhodiola Rosea: An adaptogenic herb that reduces fatigue and stress, Rhodiola is a great addition to morning beverages for an energy boost.

S. Spirulina: A nutrient-dense blue-green algae, Spirulina aids in boosting energy levels when added to smoothies or teas.

T. Turmeric: Contains curcumin, a powerful anti-inflammatory compound. Use turmeric in teas or smoothies for its health benefits.

U. Ubiquinol (CoQ10): Supports heart health and energy production. Ubiquinol supplements may benefit women's overall wellness.

V. Vitamin D: Essential for bone health and immune function. Consider a supplement, especially if lacking sun exposure.

W. Watercress: Rich in vitamins K, C, and antioxidants, Watercress supports bone health and immune function. Add to morning salads or smoothies.

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Y. Yarrow: Known for its potential benefits for menstrual health. Yarrow tea can be beneficial for women's reproductive health.

Z. Zinc: Supports immune health and wound healing. Consider zinc supplements for overall immune support in women.

Pairing certain fruits and vegetables with supplements can enhance their efficacy and absorption due to their complementary nutritional profiles. Here are some examples:

1. DIM (Diindolylmethane - a compound created when you digest certain vegetables) and Cruciferous Vegetables: Since DIM is derived from cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts, incorporating these veggies into your diet can complement the effects of DIM supplements. These vegetables contain compounds that support oestrogen metabolism, reinforcing the benefits of DIM.

2. Chaste Tree Berry (Vitex) and Berries: Berries like blueberries, strawberries, and raspberries are rich in antioxidants and can be beneficial when paired with Vitex. Their anti-inflammatory properties may complement Vitex in supporting menstrual health.

3. Magnesium Supplements and Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are high in magnesium. Consuming these vegetables alongside magnesium supplements can enhance the absorption of the mineral, aiding in relieving menstrual cramps and supporting hormonal balance.

4. CBD and Omega-3 Rich Foods: Omega-3 fatty acids found in fatty fish (salmon, mackerel) or plant-based sources like flaxseeds and chia seeds may enhance the benefits of CBD. Omega-3s support anti-inflammatory pathways, potentially synergising with CBD's effects on reducing pain and mood swings during menstruation.

5. Adaptogens and Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C and antioxidants. Consuming these fruits alongside adaptogenic herbs like Rhodiola, Ashwagandha, or Holy Basil may complement their stress-reducing effects and support immune function.

6. Turmeric and Healthy Fats: Turmeric's active compound, curcumin, is fat-soluble, meaning it's better absorbed when consumed with healthy fats. Pairing turmeric with avocados, nuts, or seeds can enhance its bioavailability and anti-inflammatory effects.

7. Ginger and Digestive Enzyme-Rich Foods: Ginger, known for its anti-nausea and anti-inflammatory properties, can complement digestive enzyme-rich foods like pineapple and papaya. These fruits contain enzymes like bromelain and papain that aid in digestion, potentially supporting the effects of ginger on reducing menstrual discomfort.

Pairing these supplements with nutrient-dense fruits and vegetables can create a synergy that enhances their effectiveness and absorption. Always start with small amounts of any new supplement to ensure your body responds well, and be aware of potential interactions with medications or existing health conditions. Consulting with a healthcare professional or a registered dietitian before incorporating these supplements into your routine is advisable, especially if you have specific health concerns or are pregnant or breastfeeding.

Hope you found this female health supplement blog helpful lovelies any questions drop us an email or reach out to us on Insta.

Hope you have a lovely weekend!

xoxo