supplements Archives - Cristina Wunderlich

Natural Supplements to Support You Through Menopause

Menopause is a natural phase of life, but that doesn’t mean the symptoms have to be overwhelming. If you’re looking for ways to manage hot flashes, mood swings, fatigue, or other common symptoms, natural supplements can provide significant relief. From herbs to vitamins, there are plenty of options to support your body during this transition and help you feel your best.

Let’s explore some of the top natural supplements that can ease menopause symptoms and promote overall well-being.

1. Black Cohosh: A Go-To for Hot Flashes

Black cohosh has been used for centuries to relieve symptoms related to menopause, particularly hot flashes and night sweats. This herb is thought to mimic estrogen in the body, which helps reduce the intensity of hot flashes and can also help with mood swings.

How to Use It:
Black cohosh is available in supplement form, usually as capsules or tablets. It’s typically recommended to take 20-40 mg once or twice a day, but check with your healthcare provider for the best dosage for you.

2. Maca Root: Boosting Energy and Libido

Maca root is a Peruvian plant known for its ability to boost energy, improve mood, and enhance libido—all of which can take a hit during menopause. Maca helps balance hormones naturally by nourishing the endocrine system, which can improve both emotional and physical well-being.

How to Use It:
Maca is available as a powder, capsule, or extract. You can add the powder to smoothies or take it in supplement form to support your energy and libido throughout menopause.

3. Omega-3 Fatty Acids: Reducing Inflammation and Supporting Mood

Omega-3 fatty acids, found in fish oil or flaxseed oil, have anti-inflammatory properties that can help with menopause symptoms like joint pain and mood swings. They also support brain health, making them a great choice for boosting mental clarity and reducing irritability.

How to Use It:
Omega-3s can be taken in supplement form as fish oil capsules, or you can get them through your diet by eating fatty fish like salmon, mackerel, and sardines. Aim for about 1,000 mg per day for optimal benefits.

4. Magnesium: Relaxation and Better Sleep

Magnesium is a crucial mineral for muscle relaxation, and it’s particularly helpful for women experiencing sleep disturbances or anxiety during menopause. Magnesium can help calm the nervous system, reduce feelings of stress, and improve sleep quality. It’s also great for supporting bone health as estrogen levels drop.

How to Use It:
Magnesium can be taken in supplement form, typically 300-400 mg before bed to help with relaxation and sleep. You can also increase magnesium in your diet by eating leafy greens, almonds, and pumpkin seeds.

5. Evening Primrose Oil: Supporting Hormonal Balance

Evening primrose oil is rich in gamma-linolenic acid (GLA), which can help balance hormones and reduce menopause symptoms like breast tenderness, hot flashes, and mood swings. It’s also great for supporting skin health, which can change as estrogen levels fluctuate.

How to Use It:
Evening primrose oil is available in capsule form. A typical dose is 500-1,000 mg per day, but consult your healthcare provider to find the right dosage for you.

6. Vitamin D: Protecting Bone Health

During menopause, declining estrogen levels can lead to bone density loss. Vitamin D is essential for helping your body absorb calcium and maintain strong bones. Low vitamin D levels are linked to an increased risk of osteoporosis, so it’s important to make sure you’re getting enough during menopause.

How to Use It:
The recommended daily intake of vitamin D is typically around 600-800 IU, but many women may need more, especially if they live in areas with limited sunlight. Consider a vitamin D supplement, or get it from fortified foods and fatty fish.

Bottom Line: Support Your Body Naturally Through Menopause

Natural supplements can make a world of difference when it comes to managing menopause symptoms. From black cohosh for hot flashes to omega-3s for mood support, these natural remedies provide a gentle way to ease into this new phase of life. Always consult with your healthcare provider before adding supplements to your routine, especially if you’re on other medications.

Menopause is a natural part of life, and with the right support, you can navigate it with confidence and grace.

Gut-Friendly Supplements to Take After Antibiotics: Restoring Balance to Your Microbiome

After a course of antibiotics, your gut often needs a little extra help to recover. Antibiotics are great at eliminating harmful bacteria, but they can also disrupt your gut’s healthy microbiome, leading to digestive discomfort, bloating, and even a weakened immune system. The good news is that certain supplements can help you restore balance and get your gut back on track.

Let’s dive into the most effective gut-friendly supplements you can take post-antibiotics to speed up recovery and support long-term gut health.

1. Probiotics: Rebuilding Your Gut Bacteria

It’s no surprise that probiotics are one of the top supplements to take after antibiotics. They introduce beneficial bacteria back into your gut, helping to rebalance your microbiome and support digestion. Look for a high-quality, multi-strain probiotic to ensure you’re replenishing a diverse range of gut bacteria.

Key Strains to Look For:

Lactobacillus acidophilus: Known for supporting digestion and boosting immune function.
Bifidobacterium lactis: Helps reduce bloating and supports gut health.
Saccharomyces boulardii: A beneficial yeast often recommended after antibiotics, known for protecting the gut lining and reducing diarrhea.

How to Take It:
Start taking probiotics right after your course of antibiotics, and continue for at least 2-4 weeks to help rebuild your gut flora.

2. Prebiotics: Feeding the Good Bacteria

While probiotics add beneficial bacteria to your gut, prebiotics serve as food for those good bacteria, helping them grow and thrive. Prebiotic supplements typically contain fiber or plant-based compounds that aren’t digestible by the body but are fermented by gut bacteria.

Popular Prebiotic Supplements:

Inulin: A type of fiber that feeds beneficial bacteria and supports digestive health.
Fructooligosaccharides (FOS): Another form of fiber that promotes the growth of good bacteria like bifidobacteria.

How to Take It:
Take prebiotic supplements alongside probiotics to give your gut the best chance to restore its balance. You can also incorporate prebiotic-rich foods like garlic, onions, or asparagus into your diet.

3. L-Glutamine: Healing the Gut Lining

L-glutamine is an amino acid that plays a crucial role in maintaining and repairing the gut lining. After antibiotics, your gut lining may become irritated or inflamed, which can lead to symptoms like bloating or leaky gut. L-glutamine helps to soothe inflammation and promotes the regeneration of healthy gut cells.

How to Take It:
L-glutamine can be taken in powder or capsule form. It’s best taken on an empty stomach, and many people find it helpful to mix the powder into water or a smoothie.

4. Digestive Enzymes: Supporting Healthy Digestion

Antibiotics can sometimes disrupt your digestive system, making it harder for your body to break down and absorb nutrients properly. Taking a digestive enzyme supplement can help improve digestion and prevent discomfort like bloating or gas.

Key Enzymes to Look For:

Protease: Helps break down proteins.
Lipase: Aids in fat digestion.
Amylase: Assists in breaking down carbohydrates.

How to Take It:
Take digestive enzymes with meals to support the breakdown of food and promote smoother digestion while your gut heals.

5. Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids, found in fish oil supplements, are known for their powerful anti-inflammatory properties. They help reduce inflammation in the gut lining and promote healing after a course of antibiotics. Additionally, omega-3s support the growth of beneficial gut bacteria and may even enhance the effects of probiotics.

How to Take It:
Take a high-quality fish oil supplement, or increase your intake of omega-3-rich foods like wild-caught salmon, mackerel, or flaxseeds.

6. Collagen: Strengthening the Gut Lining

Collagen supplements are excellent for supporting gut health, particularly when it comes to healing the gut lining after antibiotics. Collagen contains amino acids like glycine and glutamine, which help repair and strengthen the gut wall, reducing the risk of leaky gut and improving overall digestive function.

How to Take It:
Collagen is available in powder or capsule form. You can easily add the powder to smoothies, soups, or even your morning coffee for a gut-healing boost.

7. Vitamin D: Boosting Immune and Gut Health

Vitamin D plays a dual role in supporting your gut and immune system, both of which can be weakened after antibiotics. Low levels of vitamin D are associated with gut issues like irritable bowel syndrome (IBS) and poor microbiome diversity. Taking a vitamin D supplement can help restore balance and improve your body’s natural defenses.

How to Take It:
You can take vitamin D as a standalone supplement or as part of a multivitamin. The recommended daily intake for most adults is around 1,000 to 2,000 IU, but it’s always best to check with your healthcare provider.

Bottom Line: Support Your Gut with the Right Supplements

After antibiotics, your gut needs time and care to heal. By incorporating probiotics, prebiotics, and other gut-friendly supplements like L-glutamine, omega-3s, and collagen, you can speed up the healing process and restore balance to your microbiome. Remember, gut health is a journey, so be patient and consistent with these supplements, and you’ll be feeling better in no time!

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