A-Z nutritional support Articles

Alcohol related problems are estimated to affect 10% of North American society. There are many successful treatments available to those who suffer from this problem. Dependence on alcohol is broken down into two categories: alcohol abuse and alcohol dependence. The former are not physically or emotionally dependent on the drug but still may need support to stop drinking. Read on to learn about alcoholism support and natural remedies to help support detoxification.

The Effects of Alcoholism

Alcoholic women are more likely to suffer physical damage than male alcoholics. This is because women have a higher fat content and less ability to break down alcohol, both of which contribute to higher blood alcohol levels.

One must not forget that alcohol also affects other family members. Some studies have found that they are at an increased risk of alcohol abuse. They may also be in need of physical and emotional support.

Symptoms of Alcoholism

Alcoholism has some very serious symptoms which are difficult to identify in the beginning because of the slow development of abuse. Sufferers may begin to exhibit interpersonal problems stemming from depression, aggression and irritability, and their professional lives may suffer. 

Alcohol abuse can cause short-term memory loss and personality changes, which are noticeable to friends and family and indicate that the individual may need help. 

Biologically, alcohol is a toxin heavily affecting the brain, nervous system, liver and pancreas, leading to long-term negative effects. An individual with an alcohol dependency may suffer from irregular heartbeats, stomach pain and inflammation, blood sugar problems like diabetes, tingling, impotence and numbness. 

Alcoholics tend to consume the majority of their calories in alcohol, so they may be nutritionally deficient, leading to a decreased immune response to colds and flus. Another alcohol abuse complication is the withdrawal period, which begins several days after alcohol consumption ends and continues for up to one week.

Alcoholism Support

Conventional treatment of alcohol related problems includes support groups such as Alcoholics Anonymous for psychological dependence. Physical dependence is treated with drugs to decrease cravings, such as naltrexone, and drugs that cause ill effects if alcohol is consumed, such as disulfram or Antabuse. 

Natural therapies can help decrease withdrawal symptoms, recover proper nutritional status, and repair damage to organs.

Dietary changes for withdrawal include maintaining adequate fluid intake and alkalinizing the body. Drink lots of clear fluids and eat raw fruits and vegetables. Use vegetable sources of protein, like lentils and other legumes. Eat magnesium-rich foods like wheat germ and cold-pressed oils to reduce withdrawal symptoms.

Dietary changes for several weeks of detoxification are aimed at stabilizing blood sugar and rebuilding the body’s nutritional stores. Avoid simple sugars, processed foods, fried foods, dairy products, soft drinks and candy. Eat small meals that are high in fibre, including whole grains, fruits and vegetables. Nutritional yeast is a good addition to the diet by providing a source of B vitamins that support the nervous system.

When it comes to overall wellness, some nutrients benefit everyone, but certain women's supplements are designed to support the unique needs of women.

Women's health is complex and constantly evolving, with nutritional requirements shifting throughout different life stages. What supports optimal health in your late teens or twenties may look very different from what your body needs in your 40s and beyond.

Because of these changes, choosing the right supplements to support your health at each stage becomes essential for maintaining balance, energy, and long-term well-being.

In this article, we'll explore how women's health evolves over time and highlight the top supplements to support each stage. 

What Supplements Do Women Need Throughout Life?

Supplements For Women 18-30 Years Old

As women enter this stage of life, many start focusing more on long-term health and disease prevention. School, career changes, finances, and family planning can increase stress and shift health priorities. The right supplements may help support overall wellness during these transitional years.

Magnesium - Magnesium deficiency remains common and can affect several body systems. This mineral supports muscle function, mood, blood sugar regulation, heart health, and nervous system function. Some women also use magneisum to support concerns such as:

• Headaches
• PMS Symptoms
• Nighttime Leg Cramps

If you experience these concerns, magnesium may be worth discussing with your healthcare provider.

B-Complex Vitamins - B vitamins support energy production, nervous system health, and red blood cell formation. Many women eat less animal protein or follow plant-based diets during this stage of life. Lower animal food intake can increase the risk of low vitamin B12 intake. Women in this age group may also experience:

• PMS Symptoms
• Menstrual Irregularities
• High-Stress Levels

A high-quality B-complex supplement may help support these needs.

Probiotics - Probiotics support more than digestive health. They also help maintain healthy gut and genitourinary flora. Disruptions in healthy bacteria may increase the risk of urinary or vaginal health concerns. Daily probiotic use may help support microbial balance and overall wellness.

Protein – Women in their 20’s are typically more active, and if not careful, can do damage to their bodies in these younger years that can affect quality of life later on. A woman's supplement list wouldn't be complete without protein. Supplementing with a combination of vegan protein, especially if you are dairy/whey intolerant, can help:

• Control blood sugar levels.
• Increase metabolism
• Prevent weight gain
• Repair joints and muscles after exercise.

Helpful Women's Supplements For Women Aged 30-50

A lot of women in this age range are deciding to start a family. Having a baby can take a real toll on the body. Combine that with breastfeeding, if it’s possible for you, a lack of sleep, and no time for proper eating habits and mommy-hood can have a real impact on overall health and well-being.

Multi-Vitamin/Pre-Natal Vitamin – In order to make sure increased caloric and nutritional needs are met, as well as supplementing the baby, if breastfeeding, continue to take a prenatal vitamin following birth. If you are planning on having more than one baby, this also ensures you start things off with adequate stores and the body is better equipped to support you through another pregnancy.

Fish Oil/Omega 3 Oil – Omega 3 fatty acids DHA and EPA, found in fish oil, are important both for brain development in your baby, both in utero and during infancy, as well as mood support for mom following birth. Fish oil supplementation is a no-brainer.

Vitamin D – Another superstar of the vitamin world, and in North America, a vitamin that simply must be supplemented during the winter months! Vitamin D is now well-known for its role in supporting the immune system, as well as mood, especially important during a time in which depression is more common. New moms are often deficient in vitamin D, regardless of the time of year. 400 IU/day for infants and toddlers is also a must!

Adrenal and Thyroid Support - Babies grown up, but the stress of having kids, or increased work responsibilities if you don’t have children, is anything but over as we reach our 40’s! Women can do it all now, right?! Well… not without a little help! After the age of 40, our hormones inevitably start to decline, also putting more pressure on the adrenal glands(already working hard to produce cortisol, our stress hormone!). Thyroid dysfunction is also more prevalent around this time. Ashwagandha does double duty as both an adrenal and thyroid support!

Best Women's Supplements For Women Aged 50+

Menopause and the post menopausal period come with their own challenges. Nowadays, hitting 50 does not necessarily mean you are slowing down, but don’t tell that to your body.

Menopause Support - Hormones are significantly declining at this point, and with that often come typical ‘menopause’ symptoms such as hot flashes, insomnia and more. There are numerous plant-based menopause combinations on the market:

• Black cohosh
• Dong quai
• Wild yam 
• Vitex
• Melatonin
• GABA
• Valerian and passionflower

Talk to your ND about your best options.

Calcium (Magnesium and Vitamin D, too!) – When estrogen declines, women are more susceptible to bone loss (resorption). As such, women need to ensure adequate calcium intake. Menopausal/postmenopausal women should supplement with about 1000 mg (in divided doses) of calcium/day, on top of the calcium they are getting in their diet. Magnesium is essential for a variety of reasons; see above, one being that it helps maintain calcium in the bone. And don’t forget vitamin D – another big player in bone health!

Vitamin K2 – sticking with the theme of bone health, vitamin K2 helps to make sure that calcium is being utilized and deposited effectively in the body. In other words, vitamin K2 makes sure calcium goes to bone as opposed to being deposited in the organs or arteries, where it can be detrimental to health.

Multi-Vitamin – Multi-Vitamins are great women's supplements for any age, but they're verybeneficial for the 75+ woman specifically. This is because caloric intake starts to decrease with decreased activity, and often the nutritional value of what does get eaten also declines. This is another great time for a multi-vitamin!

Important Lifestyle Considerations For Women's Health

Women have an inherent tendency to look after others first, leaving their own needs on the back burner. It is a trait that is at once admirable and detrimental to our health. At the end of the day, we are no good to others if we aren’t taking care of ourselves. Lead by example and make your own health and well-being a priority. FIND BALANCE! Take time for YOURSELF – garden, read a book, MAKE TIME for a yoga class, meditation, a massage, or a hot bath. It is okay to ask for help, and it’s okay to be selfish at times. Appreciate yourself and every milestone you hit. You are all beautiful women, and you deserve to be well, physically, spiritually, and

With the start of each new year, a new crop of favourite supplements arises. That's why we have gathered a list of our top supplement picks for 2023 that will help make this year your healthiest year yet!

1) Top Meal Replacement: Real Easy by Natural Factors

Meal replacements are a great way to get more vitamins in your diet without adding too many calories. You may find they help with weight loss or help with the maintenance of a healthy weight without having to cut back on food. Real Easy Protein with PGX is our customers favourite for convenient meal replacements with added benefits. Real Easy Protein mixes PGX, a high-quality fibre that helps you feel fuller, longer. Made with whey protein, it includes a higher range of amino acids, including leucine and is quickly absorbed by your body. These amino acids help you lose weight without losing muscle mass.

Real Easy Protein comes in chocolate, vanilla, and strawberry flavours, and their products have been shown to assist in up to 5% of weight loss. 

2) Energy and Mitochondrial Supplements: RegenerLife

Many report feeling tired and low energy on a daily basis. If this sounds like you, Natural Factors has created a new line called RegenerLife to help. What makes RegenerLife special is that it focuses on the health of the mitochondria.

The mitochondria, small structures in your cells, are the energy source of the cells. Each cell in your body contains around 1,500 mitochondria. With age, your mitochondria can become damaged and less able to produce energy. Two common symptoms of this are feeling tired and visible signs of aging. But mitochondrial aging can cause other health issues, too.

RegenerLife now makes it even easier to support a healthy brain and aging process by formulating individual supplements like Resveratrol, Liposomal Vitamin C and easy-to-use 30-day supplement kits. The Longevity Kit contains a one-month supply of all-in-one packets to support healthy aging. Each packet contains nutrients to help mitochondrial health, increase energy production at the cellular level, repair cell membranes in the nerves and brain, defend against free radicals in and outside of cells, and promote healthy aging of the heart and blood vessels.

3) Best Liver Health Supplement: Milk Thistle

If you’re feeling sluggish, it might be because your liver is trying to process toxins out of your body. For many, certain times of the year call for overindulging in alcohol, sugary treats, and/or fatty foods. Not only can these foods make you feel bloated and tired, they can also cause damage to your liver.

Meet milk thistle, an herb with excellent liver-protective potential. Milk thistle, used for centuries to support liver health, contains a compound called silymarin which helps protect the liver from toxins and heavy metals.

Mariendistel milk thistle from Hubner and Naka is one of our best-selling supplements at National Nutrition. This quality, clinical-dose milk thistle is great for detox programs. Made in a fast-acting syrup format, its active ingredients are delivered quickly and effectively to your digestive system, where they are absorbed and go to work in your liver. Furthermore, this milk thistle is recommended by doctors and pharmacists in Europe.

4) Best Immune Health Supplement: Elderberry Syrup

Cold weather is a natural breeding ground for colds and other viruses. When the temperature drops, it’s good to have helpful immune-health supplements in your medicine cabinet, like elderberry.

Elderberry is a natural remedy for colds and can help you recover faster. Elderberry can help prevent and ease symptoms such as sore throat, coughing, and congestion. Researchers have found that black elderberry reduces upper respiratory symptoms and could be used instead of antibiotics for relieving upper respiratory symptoms from viral infections, including the common cold and influenza. Elderberry also helps boost your immune system by increasing the production of white blood cells that help fight germs in your body. Here’s some of the research on elderberry:

• One study of of 312 air passengers found those treated with elderberry showed a shorter duration of cold symptoms than those who didn't take it.
• A randomized, double-blind, placebo-controlled* study of 60 patients suffering from influenza found that those who took 15 mL of elderberry syrup reported symptom relief on average four days earlier than those who took a placebo. Researchers found that elderberry syrup offers a safe and cost-effective treatment for influenza.
• In another study, researchers noticed elderberry extract slowed the growth of several bacteria and fungi that commonly cause upper respiratory infections.

*a randomized study is one in which participants are randomly assigned to either the treatment group or the control/placebo group (which doesn't receive the medical intervention). A double-blind study means neither the participants nor the researchers know which group the participants belong to.

When it comes to elderberry supplement formats, syrup is the most effective. This is the format that was studied in the research mentioned above. At National Nutrition, we carry several quality elderberry syrup products from Naturopathic Labs, Sambucol, and Suro.

5) Best Supplements for Joint Health: Curcumin and Theracurmin by Natural Factors

Most people like to start the year on the right foot, which usually means a new exercise program! But if joint pain or discomfort gets in the way, it can hinder your goals. Meet curcumin.

Curcumin, a compound found in the popular Southeast Asian spice turmeric, is known for its powerful anti-inflammatory properties. These properties can help ease arthritis and joint pain. However, alone, the active ingredients of curcumin are poorly absorbed by your body; therefore, you want to take a curcumin supplement that is easy to absorb.

Natural Factors CurcuminRich is a powerful antioxidant and anti-inflammatory that helps relieve symptoms linked with chronic degenerative diseases as well as the body's reproduction of healthy cells. Best of all, CurcuminRich has been confirmed by human research to be easily absorbed by your body, so you can get moving again.

6) Best Supplements for Relaxation and Muscle Pain: Magnesium

If you've never taken it, maybe 2023 will be the year you try magnesium. Magnesium is an essential mineral that plays a role in more than 300 enzymatic reactions in your body. From energy production to protein synthesis and cell signalling, magnesium does it all. It is involved in muscle contraction and relaxation and blood pressure maintenance. However, you may be surprised to learn that most people are low in magnesium. Indeed, about one-third to one-half of Canadians are lacking in this important mineral.

One of the most common forms of this supplement is magnesium citrate. Magnesium citrate is often used to promote relaxation, calm muscles, and it has a mild laxative effect. We love Natural Calm's magnesium citrate because it mixes easily into warm water (try drinking it at bedtime) and tastes great.

Another great supplement choice is magnesium bisglycinate. Magnesium bisglycinate is ideal for helping lower stress and anxiety and promote sleep. Plus, magnesium bisglycinate is easier on your stomach than magnesium oxide or citrate; therefore, it won't cause an upset stomach or diarrhea. At National Nutrition, we love CanPrev's magnesium bisglycinate because it's easy on your stomach and available in different doses to better suit your needs.

7) Get Better Sleep and Relaxation: Stress Relax

Stress has many negative effects on your overall health, and for many, interferes with sleep quality too.

If you often feel stressed, consider Natural Factors' Stress Relax line. This line was created to help you cope with occasional stress while helping promote restful sleep. The line includes:

Tranquil Sleep - a safe and fast-acting formula that contains 5-HTP, melatonin, and green tea's stress reliever, L-theanine. These natural ingredients work together to promote restful sleep. This formula is available in capsules and chewable tablets, which work quickly to help you sleep.

Stress-Relax Mind Retreat - a formula that works together to increase relaxation. Made with a superior source of the relaxing neurotransmitter GABA, combined with magnesium, lemon balm, and vitamin B6. Mind Retreat helps temporarily promote relaxation and relieve insomnia and occasional restlessness due to mental stress.

The Stress Relax line offers lots of other great products that can help you sleep and soothe day-to-day stress. Pop into our store (or visit us online) to try this new line of products.

These are just a few of our best supplements to consider trying in 2023. Whether you're looking to improve your joint health, rest a little easier, try something new for your mitochondrial health, or learn more about natural health supplements, at National Nutrition we've got you covered with these top picks, plus educational videos on our Youtube channel.