Key supplements for women

Key supplements for women, as discussed in the Huberman Lab, include:

1. Creatine: Important for women of all ages. It benefits brain mood, gut health, and overall well-being. A recommended dose is 3 to 5 grams of creapure creatine monohydrate per day to avoid gastric issues associated with other forms of creatine 1.

2. Vitamin D: Essential for cardiovascular, muscle, and brain health, and plays a critical role in iron absorption 1.

3. Adaptogens: Such as ashwagandha and tulsi, which help manage cortisol levels. Ashwagandha should be cycled due to potential issues at high doses. These adaptogens can improve relaxation and promote better sleep when taken in the late afternoon 2.

4. Omega-3 Fatty Acids: Essential for managing hormone health, especially for women. Sources include fatty fish and supplements providing at least 1 gram of EPA per day 3.

   • 

     1

     Supplements for Women

     01:52:33
     
   • 

     2

     Adaptogens and Cortisol

     01:57:34
     
   • 

     3

     Fertility Supplements

     03:59:12
     
   • 

     4

     Hormones and Supplements

     01:27:24
     

5. Myo-inositol and D-chiro inositol: Recommended particularly for women with PCOS or hormonal imbalances. The dosage of D-chiro inositol should be a fraction of the myo-inositol dose 3.

It's important to have precise control over supplement dosages, especially in consideration of the menstrual cycle, as hormonal fluctuations can affect their impact 4. Always discuss any supplements with a healthcare provider before starting or modifying intake.