Women’s Health and The Role of Supplements

By / October 17th, 2022 / There are currently 0 comments

Did you know, a woman’s life expectancy in 2022 is higher than it ever has been – averaging at 83 years in the UK! Unfortunately, however, a woman can expect to spend an average of around 19 years of this (or a quarter of her life) in poor health.

The good news is that it’s never too early (or too late!) to take stock of your health and put a plan in place for improvement. Being aware of the most common women’s health issues means you can begin to take steps to minimise the risk of being affected.

In this blog, I’ll take a look at:

  • The most common health problems impacting women
  • The key nutrient deficiencies women suffer from, and why this is important
  • The best supplements for women to support their health.

What are the most common women’s health issues?

In no particular order, the most commonly reported health issues for women include:

Hormonal Issues: PMS

From puberty through to menopause, the menstrual cycle can have a huge impact on female health throughout a women’s life. It’s important to remember there’s no rulebook to how the ever-fluctuating hormonal cycle will impact a woman – everyone is different! And so, some women will experience more intense or extreme symptoms than others.

PMS is a combination of physical and emotional symptoms and is experienced to some degree by over 90% of women in their lifetime. PMS tends to occur 1-2 weeks prior to menstruation.  PMS is thought be caused by the dramatic drop in oestrogen and progesterone which happens each month after ovulation if a woman does not conceive.

The range of PMS symptoms is huge, and the combination and severity of symptoms will vary not just from woman to woman, but in some cases month to month.  The symptoms can be split into two groups:

Physical: Which can include cramping, swollen and tender breasts, constipation and / or diarrhoea, bloating, headaches or migraine, and backache.

Emotional: These can include mood swings, sleep issues, lethargy, irritability, food cravings, memory and / or issues with focus, anxiety and / or feelings of depression, and reduced libido.

These symptoms can be very mild, but they can also become extreme, affecting quality of life. 

A balanced diet can be helpful in alleviating the symptoms of PMS, as certain foodstuffs (or a lack of them) in the diet can exacerbate the issues:

  • A diet high in processed salty foods can increase bloating, water retention and breast swelling, as well as depleting magnesium – which could in turn increase cramping and headaches.
  • A lack of omega-3 fatty acids also has an impact, as low levels are linked to increased inflammation which in turn aggravates the physical symptoms of PMS. 
  • Low omega-3 levels of have also been linked to an increased risk of depression, anxiety and poor concentration.
  • Finally, erratic blood sugar levels can aggravate PMS symptoms, so the western diet which is high in refined carbohydrates could also be playing a part in these problems.

Hormonal Issues: Menopause

Menopause usually happens between the ages of 45 and 55, although it can happen earlier. It can cause a range of unpleasant symptoms for women as they enter this stage of life, which include hot flushes and night sweats; discomfort during intercourse; vaginal dryness and other dry mucous membranes such as the eyes, nose and digestive tract; reduced libido; low mood and or anxiety; memory or concentration issues; difficulty sleeping; thinning or falling hair; unwanted facial hair.

Diet can again play a role in supporting women during and after menopause:

Did you know? Oestrogen and Serotonin (our happy chemical) are intrinsically linked together, and levels of both chemicals tend to drop during the menopause – leading to some unpleasant symptoms. Wholegrains contains precursors to serotonin – therefore a diet rich in wholegrains may help to counteract some of these effects.

Pregnancy

Nutritional deficiencies during pregnancy are extremely common.

Even before pregnancy, it can be a challenge to get all the nutrients we need. In fact, research carried out by the British Dietetic Association found not one single person achieved the minimum recommendations for all basic nutrients, due to the way so much of our food in grown and treated. 

During pregnancy, a woman is basically providing the nutrition to grow a new human on top of trying to provide for her own nutritional needs. In short, it is incredibly difficult for a pregnant woman to be able to consume all the nutrients needed for herself and her growing child.

Some of the key nutritional considerations for pregnant women are:

  • Protein Intake. Protein is made up of amino acids. The body uses these amino acids to provide the building blocks of the growing baby’s body. There are eight essential amino acids, and the full spectrum can be easily sourced in the diet if you eat meat, poultry, fish, eggs, and other animal products. Unfortunately, however, vegetable protein sources do not tend to contain this full spectrum of amino acids, so it is important that pregnant women who are following a vegetarian or vegan diet ensure a wide variety of protein sources to cover all bases.
  • Protein and complex carbohydrates are also important for maintaining healthy blood sugar levels. This is particularly important in early pregnancy, as some theories suggest that morning sickness may be linked with low blood sugar.
  • As the pregnancy progresses, iron also becomes important. This is because the blood volume of a pregnant woman expands, effectively doubling their daily needs, and consequently pregnant women are at risk of developing anaemia.  Red meat is the best source of iron which is readily absorbed and utilised by the body, however those who avoid red meat can obtain iron from green leafy vegetables such as spinach. 

Skin Health

The key to healthy skin is looking after our collagen. Collagen is the most abundant protein in the human body and provides strength, structure and elasticity to hair, skin, nails and bones. Unfortunately, collagen production starts to decrease after the age of 25 and reduces at a rate of 1.5% every year.  It is thought that this reduction is responsible for the loss of skin elasticity as we age, leading to the development of wrinkles, dryness and thinning.

Depression and Anxiety

According to the Mental Health Foundation, women are three times more likely than men to experience common mental health problems. There are many factors which are thought to influence this divide – which include but are not limited to:

Check out this blog for suggestions on how to support women’s mental health.

Heart Disease

Up until to the age of 50, women tend to suffer less heart disease than men. However, beyond this age, the statistics show an even split. Heart disease is the leading cause of death amongst of both men and women, with many spending years suffering with shortness of breath and disability due to poor heart function.

Osteoporosis

A huge one third of women in the UK will experience an osteoporotic fracture at some stage in their life. The good news is, this problem is often preventable, and there are steps women can take to prevent this problem early in their lives. Read our full blog on Bone Health here.

Osteoporosis is particularly prevalent in those who have gone through the menopause, due to the role that oestrogen plays in bone health. For women who are concerned about bone health at this stage in life, it can be a good idea to reduce meat consumption – this is because meat acidifies the blood, causing a release of alkaline calcium from the bone. However, meat should be substituted for protein alternatives such as fish, beans and pulse to help maintain adequate protein levels, as this is important for bone formation.

What are the most common nutrient deficiencies in women?

Recognising some of the most common nutrient deficiencies in women, and taking steps to rectify these, can help to support many of the women’s health issues discussed above.

Some key nutrients to be aware of are:

Iron

Low iron results in low energy levels, breathlessness, and muscle fatigue. Anaemia is commonly associated with iron deficiency, and is particularly common in menstruating, pregnant and breastfeeding women. The prevalence of iron deficiency is why iron tablets for women are so popular. Women aged 19-50 need around 18mg iron every day. The best absorbed source is haem iron, from red meats.  However, other dietary sources include spinach, kidney beans and some fortified cereals. For women who don’t think they are getting enough iron in their diet, a daily iron supplement can be a great option.

Vitamin D

It is well known that many people in the UK are at risk of vitamin D deficiency.  This nutrient is vital for proper calcium absorption and healthy bones, plus low levels of vitamin D could result in an increased risk of infection, low mood and increased joint pain.  It is difficult to get vitamin D from the diet (although oily fish, red meat and egg yolks do provide a source), so many women would probably benefit from adding in a supplement.

Did you know? It’s recommended that all adults take a daily vitamin D supplement in the winter months.

Vitamin K2

Vitamin K2 is less well known than vitamin D, but no less important! K2 is one of the best vitamins for women, because it is shown to be vital in both bone health and heart health.  Unfortunately it is very difficult to get K2 from the diet unless we are eating a specialist, fermented soybean product known as Natto (which I believe is an acquired taste).  Our body can make vitamin K2 if we eat enough vitamin K1, which means lots of greens, but again, it may be better to look for a supplement. Natures Aid K2 is combined with vitamin D3, to provide complementary benefits.

B Vitamins

The collection of nutrients in the ‘B Vitamin’ family have been widely studied and accepted as supportive for those suffering with PMS, and vitamin B6 specifically has an EFSA approved health claim for supporting hormonal balance.

There is also strong evidence that B6, B12 and Folic Acid (less commonly known as B9) play an important role in bone and heart health.  They are thought to provide this benefit by reducing the amount of a substance called homocysteine in the body – elevated levels of which have been linked to an increased risk of dementia, heart disease, stroke and thinning bones.

Finally, B vitamins important energy production and normal psychological function.

All in all, the B Vitamins are ‘must have’ daily vitamins for women! Unfortunately, they are lacking in many diets AND are water soluble – which means a daily supply is needed.  If in doubt, a good B vitamin supplement can plug the gaps.

Calcium

Calcium balance in the body is key to a healthy life.

Did you know? Calcium and vitamin D are thought to be potentially imbalanced in those who struggle with PMS – and conversely, increased dietary calcium and vitamin D could potentially reduce the severity of PMS symptoms.

Later in life, if Calcium is not balanced correctly with Magnesium in the diet (i.e. too much Calcium and not enough Magnesium), this can result in excess Calcium being deposited in the circulation rather than the bones, ultimately leading to problems such as heart disease and osteoporosis.

A good rule of thumb is a 2:1 ratio – so if you take 800mg Calcium, you should aim for a minimum of 400mg Magnesium. For these reasons, calcium tablets for women will often include magnesium and/or vitamin D.

Magnesium

Diets high in dairy and processed foods are thought to be linked to low magnesium levels. As well as the importance of this mineral in bone health, magnesium also plays a key role in muscle and nerve function.

What are the best vitamins, minerals and supplements for women?

As we have seen, it can be hard to get all the nutrients we need – even with the best diet. This is where women’s supplements can come in handy. So, what are the best vitamins for women?

My top recommendations are:

For women aged between 19-50:

  • A good high strength multivitamin is the cornerstone of a good supplement regime. The best multivitamin for women will be one which provides a strong B vitamin complex to support the nervous system and energy production, and at least 14mg of iron every day to help prevent anaemia.
  • If suffering with PMS, a fantastic herb to be aware of is Agnus Castus.  PremEeze Agnus Castus provides 400mg of this herb and is a traditional herbal remedy used for the relief of PMS symptoms.
  • Omega-3 fatty acids are vital for heart, brain and mental health. If you aren’t eating oily fish at least twice a week, an Omega-3 supplement can be beneficial.

During pregnancy:

  • Selecting a good multivitamin for women, which has been created with the specific nutritional demands of pregnancy in mind, is key. Natures Aid Pregnancy Multivitamin contains 400µg Folic Acid to support normal maternal tissue growth, plus Zinc to support normal fertility and reproduction and normal DHA synthesis.

Menopause:

  • As menstruation ceases once women reach the menopause, there is no longer a need for such high iron levels. Choosing a multivitamin that meets the specific needs of this age group can be beneficial. Natures Aid Menopause Support Formula combines some of the best vitamins for menopause, including B6 to support hormone regulation, vitamins D and K2 to support healthy bones, and B vitamins to support energy.
  • Supplements containing combinations of fatty acids such as Complete EFA and Sea Buckthorn provide useful support for those dry irritated mucous membranes which often affect women during menopause
  • Other popular supplements during the menopause are phyto-oestrogenic isoflavones from Soya and Red Clover, plus Sage. Many of the best menopause supplements will include these ingredients alongside key vitamins.
  • I would also recommend that all women aged 40+ should start to supplement with extra calcium and magnesium to support long term bone health.  When aiming to support bone health with vitamins for perimenopause and menopause, look for a product which includes these minerals plus vitamins D and K2.

Tim Gaunt BSc (Hons) CBiol MSB D.N. gained his degree in Biochemistry from the University of Lancaster in 1988. Tim has gained over 30 years’ experience in the field of nutrition, and also holds the position of chartered biologist which was granted by the Institute of Biology.

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