The right combination of vitamins can easily enhance your day with a healthy boost. Our expert suggests 5 nutritional supplements targeted to your individual needs.
1. Omega 3 fatty acids for hormone balance
When your body's dealing with the chemical curveball of a hormone imbalance, you're particularly susceptible to disease, says Wylde. Omega-3 essential fatty acids (they're called "essential" because the body can't manufacture them on its own) play a role in restoring hormonal harmony, and help keep hair, skin and vaginal tissues healthy throughout menopause, he says.
Warning: Omega-3s have a natural blood-thinning effect.
Daily dose: At least 3 grams
Find at the grocery store: Fatty fish such as salmon; flaxseed; walnuts
2. Magnesium to fight PMS
Studies have shown that this mineral not only reduces the mood swings associated with premenstrual syndrome, but it also relieves symptoms of bloating and may help prevent premenstrual migraines. What's more, magnesium helps your body absorb calcium, and works in partnership with that mineral to aid in the growth and development of healthy bones and teeth.
Warning: Magnesium can interact with antibiotics and may cause harmful side-effects in those with pre-existing kidney conditions.
Daily dose: 350 milligrams
Find at the grocery store: Leafy green vegetables such as spinach; halibut; legumes; nuts
A component of dietary fibre, inositol is also gaining renown in the supplement world as a natural conception aid. According to Wylde, inositol may help promote ovulation in women who suffer from infertility as a result of obesity, endometriosis, fibroids and polycystic ovary syndrome (PCOS).
Warning: Taking too much inositol over an extended period may result in an even greater iron deficiency in anemic women.
Daily dose: 1,200 milligrams (for therapeutic treatment of PCOS)
Find at the grocery store: Legumes such as kidney beans and red beans; nuts
4. L-arginine to boost your libido
L-arginine fires up sexual performance -- and sex drive -- by boosting human growth hormone and helping blood vessels dilate, increasing blood flow to the genitals. That dilating effect also makes this amino acid useful in treating angina and coronary artery disease, says Montreal-based certified nutritionist Nataly Spadavecchia.
Warning: Taken in large quantities, L-arginine can lead to low blood pressure and headaches.
Daily dose: Varies greatly. Consult your health-care provider.
Find at the grocery store: Nuts, poultry, milk and other dairy products
5. Biotin for healthy hair and nails
If your hair, skin and nails have lost their lustre, you might consider getting a lift from this body-building B-complex vitamin. According to Spadavecchia, biotin also plays an important role in metabolizing carbohydrates, fats and amino acids, and helps produce the enzymes necessary for a healthy liver and nervous system.
Warning: Antibiotics and anticonvulsant medications can seriously deplete biotin levels.
Daily dose: 30 micrograms
Find at the grocery store: Eggs, liver, salmon, cauliflower, cottage cheese
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