which supplements are recommended for women

Several supplements are recommended for women's health across different stages of life:

1. Creatine Monohydrate: This is beneficial for brain, mood, gut health, and muscle strength. It's especially advantageous for postmenopausal women. The typical dosage is 3-5 grams per day of high-quality Creapure creatine to avoid gastric distress 1 2.

2. Urolithin A: This postbiotic supports mitochondrial health and improves strength and endurance. The recommended dosage is between 500-1000 mg 1.

3. Vitamin D: Essential for cardiovascular, muscle, and brain health and also supports iron absorption. The typical dosage is around 1000 IU per day, but higher doses may be needed depending on individual levels 2.

4. Omega-3 Fatty Acids: Crucial for reducing inflammation and supporting brain development. A daily intake of at least 1 gram of EPA is recommended, which might require around 2 grams of fish oil 3 4.

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     1

     Muscle Health Insights

     02:10:26
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     2

     Supplements for Women

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     3

     Fertility Supplements

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     4

     Hormone Supplements

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     5

     PCOS Supplements

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     6

     Adaptogens and Cortisol

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     7

     Essential Prenatal Vitamins

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     8

     Tongkat Ali Dosage

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5. Myo-Inositol and D-Chiro Inositol: Particularly helpful for women with PCOS to balance androgens and improve insulin sensitivity. The dosage for myo-inositol is typically 1-5 grams with a corresponding dose of D-chiro inositol 3 5.

6. Adaptogens: Including ashwagandha, holy basil (tulsi), shashandra, and medicinal mushrooms like lion's mane and reishi. These help manage stress and cortisol levels. Ashwagandha should be cycled due to potential thyroid and liver issues 6.

7. Prenatal Vitamins: Contain essential nutrients such as folic acid, vitamin D, and omega-3 fatty acids, which support reproductive health and fetal brain development. It's recommended for all women of reproductive age, not just those trying to conceive 7.

8. Hormone-Specific Supplements: Supplements like Shilajit, Tongkat Ali, and Maka can be beneficial but should be adjusted based on the phases of the menstrual cycle to avoid negative effects 4 8.

It is crucial to consult with a healthcare provider before starting or changing any supplement regimen to ensure the best outcomes and to tailor the recommendations to individual health needs.