Top 10- Important Supplements for Women’s Health*
By Dr. Michele Couri, MD, FACOG, ABIHM
- Chasteberry (Vitex) helps support menstrual regularity and fertility and can reduce the symptoms and severity of PMS. In three studies totaling 520 females, those women that took vitex preparations were 2.57 times more likely to experience improvement in their PMS symptoms compared to those taking the placebo.
- Diindolylmethane (DIM) – has beneficial effects on estrogen metabolism as well as having antiandrogen effects, making it particularly useful in patients with polycystic ovarian syndrome (PCOS). It has been shown to help lower excess androgen levels typically seen in PCOS, and by improving estrogen metabolism, it can have positive effects on cycle regulation in this population of women.
- Myo-inositol (MI) and D-chiro-inositol (DCI) – These inositol preparations have been used in women for several years to help improve ovulation in cases of PCOS. Clinical evidence has demonstrated that the 40: 1 ratio between Myo-inositol and D-chiro-inositol is optimal for restoring ovulation in PCOS women. Physiologically, inositol helps to improve insulin resistance and restore metabolic balance.
- Vitamin D – Vitamin D is actually a prohormone that is synthesized in our bodies in response to exposure to sunlight, can be absorbed by foods naturally containing or fortified with Vit D, or can be taken as dietary supplements. It is involved in numerous metabolic pathways in the body. Vitamin D is essential for optimal immune system function, healthy bones and muscles, and has anti-cancer properties, just to name a few of its benefits. Vitamin D is a fat-soluble vitamin, and therefore, toxicity is possible if too much supplementation occurs. A simple blood test can check vitamin D levels to ensure adequate intake and absorption.
- Folic acid (also known as folate) – a B vitamin that is very important in women who are pregnant or who may become pregnant because it prevents certain types of birth defects related to the nervous system. Adequate amounts of folic acid for reproductive-age women can be found in either prenatal vitamins or women’s multivitamins. The best time for reproductive-age women to take folic acid is before they conceive because supplementing too late in pregnancy has no benefit in preventing birth defects linked to inadequate folic acid levels.
- L-theanine – an amino acid that is naturally found in green tea. L-theanine has been found to have anti-anxiety benefits, can improve sleep quality, and has also been shown to have positive effects on cognitive function (verbal fluency and executive function). It can relax the mind without causing drowsiness. L-theanine can be taken in supplement form with typical doses ranging from 100 to 200 mg daily.
- D-mannose – D-mannose is a carbohydrate molecule (simple sugar) that is primarily found in plants and fruits. It is relatively quickly absorbed and reaches the peripheral organs in about 30 minutes, after which it is excreted in the urine. D- mannose has been found to help prevent recurrent urinary tract infections (UTIs) by binding to the bacteria E. coli and preventing their adhesion to the bladder. It can be taken in supplement form and has been as effective as antibiotics in preventing recurrent UTIs when taken regularly.
- Probiotics – healthy bacteria that can help to restore and maintain the health of our microbiome. Specifically, the human microbiome consists of trillions of microorganisms (bacteria, viruses, yeast, and fungi) that live in and on our bodies. Researchers believe that by the age of five, we have developed our own unique microbiome. Several factors can disrupt our microbiome, which can have serious consequences on our health. Antibiotics, a highly-processed diet, physical and emotional stress, and certain medications can have a negative impact on our microbiome. There are several over the counter probiotics that are designed to help support our microbiome, and probiotics are as specific as medicine as there is no “one size fits all” as it pertains to the choice of probiotics for different medical conditions. The success of probiotic therapy highly depends on the proper selection of probiotics, as the brands differ according to the strains and number of bacteria they contain. My favorite online source for probiotic guidance and recommendations is www.usprobioticguide.com. There is also an app that is quite helpful that I highly recommend, and it is called Probiotic Guide USA.
- Curcumin – the active ingredient derived from the spice turmeric and is acquired from the root of the Curcuma longa plant. Curcumin has many beneficial qualities as it has been shown to be anti-inflammatory, antioxidant, anti-neoplasm, neuro- and cardio-protective, immunomodulatory, and have analgesic, lipid-lowering, and antidepressant effects. Curcumin has been studied extensively in osteoarthritis patients and has been found to be clinically effective in the management and treatment of osteoarthritis. Curcumin has better availability/enhanced absorption when combined with piperine (a naturally occurring alkaloid of black pepper).
- Evening primrose oil (EPO) – a type of omega-6 fatty acid that contains the essential fatty acids linoleic acid and γ-linoleic acid. They are considered essential fatty acids as they are not synthesized in the body. Evening primrose oil has shown benefits in reducing the severity of PMS. One particular study showed that taking 1.5 grams of evening primrose oil daily for three months reduced the PMS severity scores compared to placebo. The PMS severity scores declined from 53.2 to 33.62 in women taking the EPO supplementation compared to 53.38 to 50.27 in those taking the placebo.
*Because some supplements may interact with certain prescription medications, it is always best to consult your healthcare provider before starting any supplement. Also, the quality of supplements is critical, so don’t hesitate to ask us for our favorite brands. We’re here to help. To schedule, call 309-692-6838 or request an appointment online. New patients are always welcome!
To your health,
Dr. Couri
Sources Used:
Scott Roseff Int J Endocrinol. 2020 Mar 27; 2020. Inositol Treatment for PCOS Should Be Science-Based and Not Arbitrary
Giovanni Monastra Gynecol Endocrinol. 2017 Jan;33(1):1-9. Combining treatment with myo-inositol and D-chiro-inositol (40:1) is effective in restoring ovary function and metabolic balance in PCOS patients
Dezső Csupor Complement Ther Med. 2019 Dec;47:102190. Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials
Sicheng Zhang Int. J. Mol. Sci. 2021, 22, 2128. H Non-Musculoskeletal Benefits of Vitamin D beyond the Musculoskeletal System
Shinsuke Hidese Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362.
Stacy M Lenger D-mannose vs other agents for recurrent urinary tract infection prevention in adult women: a systematic review and meta-analysis Am J Obstet Gynecol. 2020 Aug;223(2):265.e1-265.e13.
Source: Your Microbiota and Understanding Probiotics by AEProbio
Mohaddese Mahboubi Evening Primrose ( Oenothera biennis) Oil in Management of
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