Obviously vitamins are sooo subjective but I wanted to give you a protocol that could be good for most women, especially those who are plant-based. What I really recommend is doing a full micronutrient panel so you can supplement whatever you are deficient in. But, of course, I know that that might not be available to everyone so this list is my *general* guidelines. ALWAYS ask your doctor first about what is right for you personally :)
B12: Vitamin b12 is essential for making DNA and keeping blood cells healthy and when deficient can cause anemia (symptoms = weakness and fatigue). Even non-vegans are often deficient in b12 because of the poor soil content in which our food is grown. Our ancestors used to get sufficient b12 from the great quality soil of which their food came from and they would drink non-filtered water directly from the source, which is naturally rich in b12! Unfortunately there’s not much we can do to combat this, which is why I recommend a b12 supplement for all women :)
Brand: MyKind – Organic B12 – this brand is super clean and it’s so easy to take because you can just spray it on your tongue
Iodine: This one is so important for women because we need iodine to produce thyroid hormones (which control metabolism and fertility). Deficiency can cause fatigue & weakness, weight gain, or even hair loss.
Brand: Peak Performance – Raw Whole Food Iodine from Organic Kelp – love this brand because it’s raw & comes from one of the best sources of iodine: kelp :)
Omega-3 fatty acids: Known for their amazing cardiovascular benefits and brain support, omega-3 fatty acids are essential for women’s fertility and menstrual health too. These fatty acids can literally help reduce hot flashes from menopause and (DHA, one of the omegas in particular) helps to regulate progesterone – the hormone responsible for thickening the lining of the uterus in preparation for fertilized eggs & maintaining healthy pregnancy – SO important! Another reason why I love omega-3’s is because they block production of inflammatory prostaglandins (lipids that can cause period cramps) while increasing anti-inflammatory ones. This is a huge help if you’re someone who gets period cramps… you can thank me later :)
Zinc: Zinc is known for its common use in hospitals to aid wound healing from surgery or injury, such as burns. However, it also regulates immune function and metabolism as well as supports hair tissue growth and repair. If you notice hair loss, sometimes it can be linked to a zinc deficiency!
Brand: Global Healing Center – Organic Liquid Plant-Based Zinc – love that this is liquid. Instead of adding another pill to swallow you could easily camouflage a few drops into your morning smoothie, beverage, or just put on your tongue and swallow if you can bear the taste 😝
Iron: Women need this supplement because when menstruation happens each month, some iron is lost. Potent sources of iron include organic meats and oysters (if you’re not vegan), or lentils and spinach. For those of us who are vegan, I think it’s extra important to supplement with iron since we don’t eat meat. But again, just because you’re vegan doesn’t mean you’re deficient (and this is why I highly recommend a micronutrient panel if possible!)
Brand: PlantFusion – Vegan Iron – this brand uses Ferrochel Chelated Iron which is a patented form of iron that passes through the stomach and small intestine without breaking apart – so easier absorption and less likely to cause nausea or stomach upset. This is especially great for those who have sensitive digestion (like me)!
DISCLAIMER: when taking supplements always read the serving size on the label and talk with your doctor :)