We all know there are differences between women and men but until recently, much of the scientific research has focused on men. Many of the recommendations in terms of nutrition have been male centered but because of this recent shift in research, we are better understanding the nutritional needs of women. While nothing is completely definitive at this time, there are a few functional ingredients and supplements that I wanted to highlight specifically related to females that should be on the top of the “need to learn more about” list.

Omega-3

Known for its anti-inflammatory effects, omega-3 fats (fish oil) are extremely important for everyone but specific to women, these anti-inflammatory effects may be even more beneficial if a regular menstrual cycle is present. Omega-3 fats also have beneficial effects on mood and cognitive function and reduce symptoms of depression and anxiety.

Vitamin D

Usually known for its role in calcium absorption and bone health, it is also important in the immune system and muscle functioning. There is a high level of vitamin D deficiency so we recommend having this measured at least two times per year. We do not recommend supplementing with Vitamin D unless you have it measured and consult with a qualified physician or sport dietitian to interpret your levels.

Nootropics

This is a somewhat newer category of natural or synthetic supplements that specifically target cognitive functioning and memory with a few benefits to exercise outcomes. Nootropics can help with brain fog and support better cognition and memory. There is not too much conclusive research on nootropics but the more popular ones that have some supportive research include rhodiola, L-theanine, ashwagandha, bacopa monnieri and cordyceps.

Magnesium

This mineral does so many great things in the body from activating enzymes involved in protein synthesis and metabolic reactions to improving energy metabolism to proper muscle functioning. In pre-menopausal women, magnesium may lessen the severity of PMS symptoms by decreasing inflammatory markers. In peri- to post-menopausal women, magnesium may help protect bone health through optimizing vitamin D status.

Probiotics

The digestive tract of women is different from men and begins to change at the onset of puberty. Women have greater symptoms of irritable bowel syndrome and leaky gut which places more importance on the health of the microbiome in general. Probiotics promote bacterial diversity in the gut and can help improve intestinal function and reduce inflammation.

Creatine

Creatine is the most researched supplement and is generally safe depending on the source. As a supplement, creatine has so many positive benefits including faster re-synthesis of ATP (energy) to promote increased strength, lean muscle mass and help with recovery post-exercise. There is also research supporting the use of creatine in brain health and mood.

Of course, when it comes to supplements, it is extremely important to choose those that are third-party tested to verify product contents and rule out contaminants. The two main certification companies to look for are NSF Certified for Sport and Informed Sport Certified. These logos will be placed on supplement containers if they have been certified so it makes it very easy for consumers to know without going through an extensive research project to figure it out.

Please reach out to me if you have any questions.