The results are in: these are the vitamins and supplements every woman needs to know about to support all-round wellness
Ashwagandha
Ashwagandha is the must-have ingredient of the season, with Google Trends showing searches for the herb were up 91 percent by the end of 2022 alone. Not familiar? Classified as an adaptogen, this nourishing plant has been used in ayurvedic medicine in India for thousands of years to treat a plethora of health complaints. Among its many accolades, it’s been shown to reduce anxiety and stress, as well as support your body’s response to hormonal changes. Being an adaptogen, it works with your body to find its own equilibrium and support mental and physical health.
BB6 B vitamins play a vital role in supporting women’s health and wellbeing including hormonal balance, mental performance and energy. “This vitamin is found in many protein-rich foods, such as meat, fish and pulses, but can also be obtained through green leafy vegetables and fortified breakfast cereals,” says Kim Plaza, MSc nutritional therapist at Bio-Kult (bio-kult.co.uk). “Serotonin and melatonin (important for mood and sleep) are examples that require sufficient vitamin B6 and for women who experience low mood or struggle with poor sleep, it may be beneficial to consider increasing foods high in this vitamin.”
CALCIUM
Petit Filous yoghurts were in lunchboxes aplenty growing up, but it’s not just kids who benefit from strong and healthy bones. “Although calcium is needed throughout all life stages, post-menopause is a stage in which our calcium requirements are at an all-time high,” says Stephanie Baker, registered nutritional therapist for natural supplement brand Purolabs (purolabs. com). “From childhood until our thirties, we break down and rebuild bone at a healthy rate. Once we hit our forties, our ability to build new bone slowly declines and by the time we reach post-menopause, we need this nutrient more than ever to help keep diseases like osteoporosis at bay.”
VITAMIN D
One in three of us are deficient in the sunshine vitamin, which is naturally produced by your skin in response to sunlight. Vitamin D is already known to strengthen bones and muscles, and boost your immune function to stop you getting sick. Research also suggests that it can protect against respiratory and neurological problems. While it’s found in sardines, liver, mushrooms and eggs, nutritionists advise everyone takes 10mcg daily supplements throughout the winter from October to April when we often don’t get enough natural sunlight.
Vitamin E
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