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Supplements List & Benefits:

Updated: May 2

Women's Hands holding a variety of supplements
Women's Hands holding a variety of supplements

Please check with a medical professional for all your medical advice. I took a complete blood analysis panel, where my doctor advised me on what I needed to supplement due to my deficiencies. Here's the list of the daily supplements I take, in alphabetical order. :

1. AKG (Alpha-Ketoglutarate): Plays a role in cellular energy production, supports muscle function and recovery, and has antioxidant properties.

2. Ashwagandha: Adaptogenic herb that may help reduce stress and anxiety, supports adrenal function, and may improve cognitive function.

3. Berberine: Helps lower blood sugar levels, supports heart health, and has anti-inflammatory and antimicrobial properties.

4. Betaine HCL (Hydrochloric Acid): Supports digestion by promoting stomach acid production, aids in nutrient absorption, and may help alleviate symptoms of indigestion.

5. B Complex: Helps convert food into energy, supports healthy skin, hair, and nails, and plays a role in nerve function. Supports brain health, helps in the production of neurotransmitters, and aids in the metabolism of proteins and carbohydrates. Also, your best vitamins to help you get rid of too much estrogen so that your body is not estrogen dominant, which causes so many problems like fluid retention and could lead to breast cancer.

6. B12 (Methylcobalamin): *see description at the bottom.

7. Biotin (Vitamin B7): Supports healthy hair, skin, and nails, aids in energy metabolism, and may benefit nerve function.

8. Calcium: Essential for bone health, especially important as women age and are at higher risk of osteoporosis.

9. CoQ10 (Coenzyme Q10): Supports energy production in cells, acts as an antioxidant, and may benefit heart health and overall vitality.

10. D3 plus K2: Vitamin D3 supports bone health, immune function, and mood regulation, while K2 aids in calcium metabolism and supports cardiovascular health.

11. DHEA (Dehydroepiandrosterone): A hormone precursor that declines with age, may support hormone balance, energy levels, and overall well-being.

12. Folate (MethylFolate, Vitamin B9): **see description at the bottom

13. Glucosamine Sulfate: Supports joint health and may help reduce joint pain and inflammation, particularly in conditions like osteoarthritis.

14. Glutathione: Powerful antioxidant that supports immune function, detoxification, and may help reduce oxidative stress.

15. Iron: Important for oxygen transport in the blood and overall energy levels, especially for women with heavy menstrual periods or those at risk of anemia.

16. Lion's Mane: Supports brain health and cognitive function, may help reduce inflammation, and has potential neuroprotective effects.

17. Magnesium: Many different kinds and should be taken in the evening... Magnesium Citrate:

  • Benefits: Often used as a laxative due to its ability to draw water into the intestines, which can help relieve constipation. It also supports overall magnesium levels in the body.

Magnesium Glycinate (or Magnesium Bisglycinate):

  • Benefits: Known for its high bioavailability and gentle on the stomach, making it a popular choice for those with sensitive stomachs. It may support relaxation, sleep quality, and muscle function.

Magnesium Oxide:

  • Benefits: Contains a higher percentage of elemental magnesium, but has lower bioavailability compared to other forms. It's often used as a supplement to support overall magnesium levels, but may cause gastrointestinal discomfort in some individuals.

Magnesium L-Threonate:

  • Benefits: Known for its ability to cross the blood-brain barrier, making it potentially beneficial for brain health and cognitive function. It may support memory, learning, and overall brain health.

Magnesium Chloride:

  • Benefits: Often used in topical applications such as magnesium oil or bath salts for transdermal absorption. It may help relax muscles, alleviate muscle cramps, and support skin health.

Magnesium Sulfate (Epsom Salt):

  • Benefits: Commonly used in baths for its muscle-relaxing and soothing properties. It may help relieve muscle tension, soreness, and promote relaxation.

Magnesium Malate:

  • Benefits: Contains malic acid, which may support energy production and muscle function. It's often used by individuals seeking to support muscle health and alleviate muscle pain or fatigue.

Magnesium Taurate:

  • Benefits: Combines magnesium with taurine, an amino acid with potential cardiovascular benefits. It may support heart health, blood pressure regulation, and overall cardiovascular function.

Magnesium Orotate:

  • Benefits: Combines magnesium with orotic acid, which is believed to support heart health and cardiovascular function. It may also support energy production and overall cellular health.

Magnesium Aspartate:

  • Benefits: Combines magnesium with aspartic acid, an amino acid involved in energy metabolism. It may support energy production, muscle function, and overall vitality.

19. Methylcobalamin is a form of vitamin B12, an essential water-soluble vitamin that plays a crucial role in various bodily functions. Unlike other forms of vitamin B12, such as cyanocobalamin, methylcobalamin is already in an active form and does not require conversion by the body. ** See more details at the bottom of the page

20. MethylFolate: Methylfolate, also known as 5-methyltetrahydrofolate, is the active form of folate, a B-vitamin (B9). It plays a crucial role in various bodily functions, particularly in DNA synthesis, repair, and methylation reactions. Methylation is a fundamental process involved in the regulation of gene expression, neurotransmitter synthesis, hormone regulation, and detoxification pathways. * See more details at the bottom of the page

21. NAC (N-Acetyl Cysteine): Acts as a powerful antioxidant, supports liver health, and may help reduce symptoms of respiratory conditions like COPD.

22. NMN (Nicotinamide Mononucleotide): Believed to support cellular energy production, may have anti-aging effects, and is involved in DNA repair.

23. Omega-3 Fatty Acids: Supports heart health, brain function, and helps reduce inflammation.

24. Quercetin: Natural antioxidant and anti-inflammatory compound, supports heart health, immune function, and may have antiviral properties.

25. Selenium: Acts as an antioxidant, supports thyroid function, immune health, and may have anti-inflammatory properties.

26. Sunflower Lecithin Ethanol: Provides choline, supports brain health, and may aid in fat metabolism.

27. Taurine: Important for cardiovascular health, supports nerve function, and may have antioxidant properties.

28. Vitamin C: Acts as an antioxidant, supports immune function, and aids in collagen production for skin health.

29. Vitamin D: Aids in calcium absorption, supports bone health, and plays a role in immune function.

30. Vitamin E: Acts as an antioxidant, supports immune function, and may help protect against age-related eye conditions.

31. Zinc: Supports immune function, aids in wound healing, and plays a role in DNA synthesis and cell division.

 

DETAILS ABOUT VITAMINS B9 & B12 These two supplements were highly recommended my Dr. Carda especially for Perimenopausal and postmenopausal women to help balance hormones, and get rid of lower belly fat! 1. **MethylFolate: Methylfolate, also known as 5-methyltetrahydrofolate, is the active form of folate, a B-vitamin (B9). It plays a crucial role in various bodily functions, particularly in DNA synthesis, repair, and methylation reactions. Methylation is a fundamental process involved in the regulation of gene expression, neurotransmitter synthesis, hormone regulation, and detoxification pathways.

Here are some of the benefits associated with methylfolate:

  • Supports Methylation Processes: Methylfolate is essential for methylation reactions in the body, which are critical for various cellular functions and biochemical processes.

  • Cardiovascular Health: Adequate intake of methylfolate is associated with a reduced risk of cardiovascular disease. It helps regulate homocysteine levels in the blood. Elevated homocysteine levels are linked to an increased risk of cardiovascular problems.

  • Neurological Health: Methylfolate plays a crucial role in neurotransmitter synthesis, including serotonin, dopamine, and norepinephrine. Adequate levels of methylfolate are important for mood regulation, cognitive function, and overall neurological health.

  • Fetal Development: During pregnancy, methylfolate is vital for proper fetal development, especially for the development of the neural tube, which forms the brain and spinal cord. Adequate folate intake before and during pregnancy can reduce the risk of neural tube defects such as spina bifida and anencephaly.

  • Mood Regulation: Some research suggests that methylfolate supplementation may be beneficial for individuals with depression, particularly those who have a specific genetic variation that affects their ability to metabolize folate.

  • Cancer Prevention: Adequate folate intake has been linked to a reduced risk of certain types of cancer, such as colorectal cancer. Folate plays a role in DNA synthesis and repair, which are processes involved in preventing the formation of cancerous cells.

2. *Methylcobalamin is a form of vitamin B12, an essential water-soluble vitamin that plays a crucial role in various bodily functions. Unlike other forms of vitamin B12, such as cyanocobalamin, methylcobalamin is already in an active form and does not require conversion by the body.

Here are some of the benefits associated with methylcobalamin:

  • Energy Production: Vitamin B12, including methylcobalamin, is essential for the metabolism of carbohydrates, fats, and proteins. It helps convert food into energy, which is vital for overall cellular function and physical activity.

  • Nervous System Health: Methylcobalamin plays a crucial role in the maintenance of the nervous system. It is involved in the formation of myelin, a protective sheath that surrounds nerve fibers and facilitates proper nerve transmission. Adequate levels of methylcobalamin are essential for optimal nerve function and may help prevent neurological disorders.

  • Brain Function: Vitamin B12, particularly in the form of methylcobalamin, is important for cognitive function and brain health. It is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which are essential for mood regulation, memory, and concentration.

  • Red Blood Cell Formation: Methylcobalamin is necessary for the synthesis of red blood cells in the bone marrow. Red blood cells are responsible for transporting oxygen from the lungs to various tissues and organs throughout the body. Adequate levels of vitamin B12 are essential for the prevention of anemia and maintaining overall health.

  • Heart Health: Vitamin B12, including methylcobalamin, plays a role in homocysteine metabolism. Elevated levels of homocysteine are associated with an increased risk of cardiovascular disease. Adequate intake of methylcobalamin, along with other B-vitamins such as folate and vitamin B6, can help regulate homocysteine levels and support heart health.

  • Supports Methylation Reactions: Methylcobalamin is a cofactor for methionine synthase, an enzyme involved in methylation reactions in the body. Methylation is a fundamental process that plays a role in DNA synthesis, neurotransmitter metabolism, and detoxification pathways.

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