When Susan, 52, joined a six-month nutrition and lifestyle coaching program, she felt frustrated and foggy. Her energy was low, her A1C was creeping upward and the scale seemed stuck. “I wish I’d known this a year ago,” she said in her first session, “so I could have taken better care of my body.” That realization marked a turning point — not because she knew exactly what to do, but because she was finally ready to do the work her health required.

A wake-up call in numbers

Like many women in their 50s, Susan juggled work, family and life’s constant demands. She loved managing a busy office, but stress consumed her. Putting her family first meant her own health quietly slipped down the priority list. When her doctor noted her A1C was in the prediabetic range and her cholesterol was high, she knew something had to change.

For reference, an A1C — which reflects average blood sugar over three months — has a standard range of <5.7%. Typical lab ranges flag obvious disease, while optimal ranges reflect how the body functions at its best and help catch imbalances early, often before symptoms appear:

Note: Always consult a qualified healthcare provider to read and interpret lab results. 

Susan’s initial results were in the suboptimal range, signaling the need for steady, supportive lifestyle changes.

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Building awareness

In the first month, the focus wasn’t restriction — it was attention. Susan learned how food, stress, sleep and timing affect blood sugar. She began planning simple meals around protein, fiber and vegetables, read labels more carefully and discovered that many “healthy” foods contained hidden oils, sugars or preservatives. She added frozen spinach to smoothies, shredded cabbage to dinners, and tried overnight oats and high-protein breakfasts.

She also slowed down at meals, tuned into hunger and fullness cues, and practiced brief breathing exercises before eating. “I’m actually enjoying my food again,” she said, surprised by how satisfied she felt with smaller portions.

Small changes, big energy

By the second month, Susan replaced afternoon slumps with short walks, added light weights and noticed she wasn’t as tired at work. Her family joined in on meals and encouraged her new habits. Meal prepping became routine, making consistency easier even during busy weeks or trips. She also planned ahead for dinners out, showing up for herself without giving up social life or favorites.

From tracking to understanding

Midway through the program, Susan began using a food-tracking app — not for restriction, but for awareness. She realized she wasn’t getting enough protein or fiber. Once she aimed for roughly 30 grams of protein per meal and added beans, berries and leafy greens, she noticed a real difference in energy and satiety. She slept better, stopped snoring and no longer relied on sugary snacks.

Her mid-program labs reflected her effort: A1C dropped to 5.8%, LDL declined and total cholesterol trended downward. She was down six pounds — a slow, steady progress that came from consistency, not a crash diet.

A sustainable way

By month five, Susan was walking 10,000 steps a day, lifting weights three times a week and trying new recipes. Her jeans fit better, and her workouts felt easier. But the biggest shift was identity-based. She no longer saw herself as “trying to get healthy.” She became a woman who takes care of her health, planning ahead without pressure, pivoting when life interfered and giving herself grace when things weren’t perfect.

The results

At six months, Susan’s labs showed measurable improvements: A1C was closer to optimal, LDL continued to drop and HDL remained strong. She had lost weight, but more importantly, she had gained stability in her blood sugar, strength and peace of mind. She no longer described herself as “on a plan” — this was her new normal.

The takeaway

Susan’s story is a reminder that real metabolic health doesn’t happen overnight. It’s built through daily choices and an identity shift. Sustainable weight loss, balanced blood sugar and improved cholesterol come from how we think, plan and show up for ourselves consistently.

As Susan says, “Once I stopped trying to be perfect and started being consistent, everything changed.” For women over 50, it’s never too late to take control of your health and create lasting change that truly becomes part of your life.

5 ways to lower your blood sugar

1. Prioritize protein and fiber at every meal Aim for ~30g protein per meal and plenty of vegetables, beans or other fiber-rich foods.

Start your plate with protein first, then add colorful vegetables. Use beans, lentils or sweet potatoes for easy, high-fiber sides. View each meal as an opportunity to fuel your body and stabilize blood sugar.

2. Eat mindfully Slow down, chew thoroughly and check in with hunger/fullness cues.

Put your phone away, take a few deep breaths before eating and pause mid-meal to ask, “Am I still hungry?” Paying attention to our hunger and satiety helps us develop a better connection with our body so we can learn to better trust ourselves.

3. Move consistently Include short walks after meals and resistance training 2–3 times per week.

Schedule walks after lunch or dinner and keep a set of weights at home or in the office. Regular movement supports blood sugar and energy.

4. Plan ahead Prep meals and snacks to avoid “hunger emergencies” that lead to quick, sugary fixes.

Set aside an hour a week to batch-cook or portion snacks to create convenience. Instead of thinking of meal prepping as taking time, think about it as investing time that will pay off a bigger return on investment. 

5. Track for awareness, not perfection Use an app, notebook or journal to notice patterns in meals, cravings and energy.

Record meals and notes about how you felt, not just numbers. Reflect weekly and look for trends, not mistakes. Tracking isn’t to judge or restrict ourselves. It gives us data to make informed decisions about what to do next.

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You might not have heard of the MTHFR gene yet, but it plays an important role in your health. While research on this gene is still developing, current studies are revealing important links to long-term health. Unfortunately, many conventional healthcare providers aren’t familiar with its full impact yet either. That’s why it’s so important for women to be their own best health advocate. And that starts with understanding the basics.

Some women have one or more small changes in a gene called MTHFR (short for methylenetetrahydrofolate reductase). The most common versions are called C677T and A1298C. 

This may sound complicated, so let’s simplify it. 

If you have one — or especially two — of these changes, your body may not process certain vitamins, like folate and B12, as well as it should. This can affect things like your mood, energy, hormones, detox and even your risk for health issues like heart disease or pregnancy problems.

The good news is that there are simple things you can do to help your body work better, even with this gene mutation.

Take the right kind of vitamins: One of the most important steps you can take to support your health—especially if you have an MTHFR mutation—is to make sure you’re getting the right forms of key nutrients, particularly folate and B vitamins.

• Folic acid (the synthetic form of folate) may not be processed well by people with MTHFR mutations. Instead of regular folic acid, choose supplements like our Essential Nutrients that come formulated with methylfolate (5-MTHF) and methyl B12 (methylcobalamin). These are already in their active forms, so your body can use them right away. The standard recommended dose varies, but many practitioners recommend doses ranging from 400 mcg to 1,000 mcg daily. In some cases, higher doses may be used, depending on individual needs.
• Vitamin B12 (in its active form, such as methylcobalamin) and Vitamin B6 (pyridoxal-5-phosphate) may be helpful for those with MTHFR mutations. These vitamins support methylation and help compensate for impaired folate metabolism.
• Vitamin B2 (riboflavin) can also support MTHFR function and be beneficial for those with mutations.

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Eat whole, nutrient-rich foods: Leafy greens like spinach and kale, eggs, beets, legumes, avocados, citrus fruits and liver are great sources of natural folate and other B vitamins. 

Avoid highly processed foods that strip nutrients. Foods fortified with folic acid like breakfast cereals and breads are best avoided since synthetic folic acid may not be well utilized. 

Limit alcohol and toxins: Since detoxing may be harder with this mutation, cutting back on alcohol and reducing exposure to chemicals (like in plastics or cleaning products) helps lighten the load.

Support stress management: Chronic stress can make methylation problems worse. Try calming activities like walks, deep breathing, yoga, journaling or prayer.

Exercise: Regular physical activity helps support healthy methylation and overall well-being.

Check your homocysteine levels: A simple blood test can show if this waste product is too high, which may mean your methylation isn’t working well, increasing the risk of cardiovascular disease, pregnancy complications and other health issues. Supplementing with methylated folate and B vitamins can help lower homocysteine. 

Pregnancy considerations: Women with an MTHFR mutation are often advised to consult with their healthcare provider before pregnancy. Some may be at a higher risk for complications like preeclampsia, miscarriage, or neural tube defects.

A doctor might recommend higher doses of methylated folate before and during pregnancy to reduce these risks.

Other Health Considerations: For women with certain conditions associated with MTHFR mutations (e.g., recurrent miscarriage, blood clotting issues or cardiovascular disease), a healthcare provider might recommend additional treatments or other medications to manage these risks.

Talk to a knowledgeable doctor or healthcare provider: Many conventional doctors don’t yet test for MTHFR, but a functional medicine or integrative practitioner can help you understand your unique needs. It’s important for women with MTHFR mutations to work with a healthcare provider to develop an individualized treatment plan tailored to their needs. The approach can vary depending on their overall health and specific mutation type.

If you have a family history of chronic illness, fertility struggles or inflammation-related conditions, now is the time to ask your provider about testing for the MTHFR mutation.

Even without testing, one simple step you can take today is to switch to a high-quality multivitamin that contains methylfolate and active B vitamins. It’s a small change that can make a big difference in how your body feels, functions and protects your future health.

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Ledowsky, Carolyn Jane, Janet Schloss, Amie Steel. Variations in folate prescriptions for patients with the MTHFR genetic polymorphisms: A case series study. Endeavour College of Natural Health, now at University of Technology Sydney, Faculty of Health, Australia, Southern Cross University, Natural Centre for Naturopathic Medicine. Exploratory Research in Clinical and Social Pharmacy. June 2023. 

Klerk M, Verhoef P, Clarke R, et al. MTHFR 677C→T Polymorphism and Risk of Coronary Heart Disease: A Meta-analysis. JAMA. 2002;288(16):2023–2031. doi:10.1001/jama.288.16.2023

Simon Gilbody, Sarah Lewis, Tracy Lightfoot, Methylenetetrahydrofolate Reductase (MTHFR) Genetic Polymorphisms and Psychiatric Disorders: A Huge Review, American Journal of Epidemiology, Volume 165, Issue 1, 1 January 2007, Pages 1–13

The post 40% of us have the MTHFR mutation – and what that means for your nutrient needs appeared first on Women's Health Network.

If you’ve been confused about whether red meat is healthy or harmful, you’re not alone. One expert blames it for heart disease, and the next celebrates it as a nutrient dense superfood. 

Nutrition science is still a relatively young field. It involves complex, living humans with different genes, habits and health histories which makes it notoriously hard to study. To complicate things further, most nutrition research has been done on men — leaving a major gap in how findings apply to women with our different hormone patterns, metabolic needs and reproductive stages.

One of the most important things to understand about nutrition — especially with something as debated as red meat — is that there is no single “right” answer for everyone.

So, how do you find what’s right for you? It starts with asking the right questions. 

Is all red meat the same?

“Red meat” is a broad term that encompasses everything from a drive-thru burger to a grass-fed steak from a local farm. But nutritionally speaking, these are two very different foods.

A typical fast food burger is highly processed food, usually made from low-quality cuts, preservatives and additives/fillers, and is often cooked in ways that produce inflammatory compounds. On the other hand, high-quality meat — like pasture-raised lamb or grass-fed beef or bison from a locally sourced regenerative farm — is more nutrient-dense and contains: 

• a better ratio of omega-3s to omega-6s,
• No added hormones or unnecessary antibiotics,
• and more nutrients that support muscle, immunity and brain function.

It’s like comparing a convenience store donut to a slice of homemade sourdough! Same category — completely different nutrition profile.

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Can red meat be good for you?

Yes — when it’s high quality and consumed as part of a balanced diet. It provides several nutrients that are harder to get or less bioavailable from plant-based foods:

• Heme iron, the most absorbable form of iron (especially important for women who are menstruating, pregnant or trying to conceive)
• Complete amino acids to support muscle, hormones and immune health
• Vitamin B12, essential for brain function and energy
• Zinc, selenium and creatine, all critical for metabolism and recovery
• Collagen, essential for skin and connective tissue, is found in red meat, particularly tougher cuts and ground beef.

Of course, red meat isn’t the only way to get these nutrients — but it can be an efficient one for many women, especially those with higher protein needs, heavy periods or nutrient absorption issues.

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How it’s prepared matters, too. A high-quality steak served with fiber-rich vegetables and complex carbohydrates creates a different metabolic effect than eating a fast food combo meal.

Red meat isn’t perfect. But it isn’t inherently dangerous, either. It’s a food — one that offers a lot of value when chosen and consumed with intention.

Is red meat right for me?

Instead of asking, “Is red meat good or bad?” — better questions might be: “How does it make me feel? Do I digest it well? Do I feel energized, strong and satisfied when I eat it? And how does it fit into the bigger picture of my health?”

Your response to red meat (or any food) is shaped by:

• Your gut microbiome, which helps process nutrients and influences inflammation. 
• Your genetics, which impact fat metabolism and nutrient processing. This means two people could eat the same steak and have very different responses.
• Your heritage, which can shape how your body has adapted to certain foods. 
• Your diet and health history will determine how your body responds.  The same goes if you’re dealing with insulin resistance, anemia or autoimmune conditions.
• Your lifestyle. Are you training regularly? Struggling with sleep? Managing stress? All of these factors impact how your body processes food, including protein and fat. For someone building muscle or recovering from illness, a well-sourced cut of red meat could be deeply nourishing. For someone sedentary and eating a highly processed diet overall, it might not be the best fit.
  

So… should you eat red meat?

Instead of approaching it with an all-or-nothing mindset, try reframing the question. Not “Should I eat red meat?” but “Does it support me?” “If so, what kind? How much? How often?”

If you choose to include red meat in your diet, here are a few ways to make it work for you:

• Prioritize quality. Grass-fed, pasture-raised and regenerative-farmed meats are more nutrient-rich and environmentally conscious.
  
• Watch your portion. Most people don’t need a 16-ounce ribeye. A palm-sized serving (about 3–5 oz) is often enough.
  
• Balance your plate. Pair red meat with a few serving of colorful vegetables and a complex carbohydrate like sweet potato or farro to help buffer blood sugar, support digestion and reduce inflammation.
  
• Listen to your body. Pay attention to how you feel after eating red meat. Energized? Heavy? Satisfied? Bloated? Your body’s feedback is valuable, and it may shift over time depending on your hormone status, stress levels and nutrient needs.
  
• Don’t let food become a moral issue. Choosing — or not choosing — red meat isn’t a character test. What matters most is how your choices align with your values, your body’s needs and your long-term health goals.

The bottom line

Red meat has been one of the most controversial foods in the nutrition world for decades.

Yes, some studies have linked high red meat intake to certain health risks, but more recent and higher-quality research is challenging those conclusions, especially when it comes to unprocessed, high-quality meat consumed as part of an overall healthy diet and lifestyle. 

The truth is: nutrition is nuanced, and so are you.

As always, the best approach is personalized. Choose what aligns with your values, supports your health and fits your life — not what the loudest headline is shouting.

And yes, you’re allowed to change your mind, evolve your habits and eat food that makes you feel good. That’s the kind of “diet” that actually lasts.

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The post Should I be eating red meat? appeared first on Women's Health Network.

For a long time, I didn’t think multivitamins were necessary. I ate a balanced diet full of whole foods, with plenty of fruits and vegetables. I assumed I had my nutritional needs covered. At the same time, though, I was experiencing a lot of anxiety, getting hot flashes for the first time and constantly struggling with allergies. These symptoms seemed to be common among other women, something we all just sort of dealt with.

But as I started learning more about nutrition, and how our bodies respond to both food and the environment around us, I began to wonder: if my diet was so nutrient-filled, why wasn’t it enough? What was I missing?

So I asked my medical provider for a nutrient panel test. The results were shocking to us both and I began to understand just how many modern-day stressors quietly deplete our nutrient stores — even when we think we’re eating well.

In a perfect world, yes, our diets would supply all the nutrients our bodies need, and we wouldn’t need multivitamins. But modern life is far from perfect. Chronic stress, environmental toxins that are everywhere and the demands of daily life put an enormous strain on our bodies, draining us of essential vitamins and minerals. The truth is, most of us are running on empty without even realizing it.

This is where a multivitamin can make a difference. But with modern stress levels and exposure to an ever increasing amount of environmental toxins, it’s clear that a generic multivitamin just won’t cut it.

In this article, I’ll show you how to choose a high-quality multivitamin that helps your body stay resilient — supporting stress recovery, detoxification and your unique daily nutrient needs.

Why modern life demands more from your multivitamin

Chronic stress: the nutrient thief

Stress isn’t just mental — it’s a full-body experience. When we’re under chronic stress, and most of us are (myself included) our body enters a state of heightened alertness, prioritizing survival over long-term health. This process burns through vitamins and minerals at an accelerated rate. Think of it like running your car engine at full throttle all the time; it’s going to burn more fuel, faster.

There are a few nutrients that chronic stress particularly impacts:

• B-complex vitamins – These vitamins are necessary for energy production, brain health and balancing mood. Stress depletes them quickly, leaving you feeling drained and more prone to anxiety. 
• Vitamin C – Known for its immune-boosting properties, Vitamin C also plays a vital role in repairing tissues and protecting cells from damage. Chronic stress reduces your reserves, weakening your defenses.
• Magnesium – Often referred to as the “relaxation mineral,” magnesium helps regulate the nervous system. When stress levels are high, magnesium is rapidly depleted, contributing to tension, poor sleep and fatigue.
• Zinc – Essential for immune function, hormone balance and cellular repair, zinc levels drop when you’re chronically stressed, increasing vulnerability to infections and slowing recovery.

Detoxification: fuel for your body’s cleanup crew

Your body is constantly working to neutralize and eliminate toxins — pesticides, air pollutants, chemicals in your water supply, cleaning products, medication and even our clothing! Without adequate support of antioxidants and specific vitamins and minerals, your body simply can’t keep up.

Look for these key players when you choose a multivitamin to support everyday environmental stressors:

• Vitamin C and Vitamin E – Both are powerful antioxidants that help reduce oxidative stress and protect cells from damage.
• Selenium – This trace mineral supports glutathione production and aids in the detox process, particularly in the liver.
• Plant compounds – Nutrients found in foods like cruciferous vegetables (broccoli, kale, Brussels sprouts) enhance the body’s detox pathways.

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What to look for when you choose a multivitamin

I used to grab my multivitamins from the grocery store or order whatever was easy on Amazon. Then I learned that unlike pharmaceuticals, supplements do not require approval from the FDA before hitting the market. 

This results in the fact that some multivitamins do not contain the ingredients listed on the label or provide them in the amounts advertised. Others may include substances that are not bioavailable — meaning your body can’t fully absorb or use them. 

Many popular multivitamins use the cheapest, least bioavailable forms of nutrients. For example, Centrum and its counterparts often use synthetic folic acid, which your body must convert into its active form — methylfolate — before you can use it. For many people, especially those with the MTHFR gene mutation, which studies suggest could be up to 40% of the population, this conversion is inefficient, leading to unabsorbed nutrients.

Many generics only include the bare minimum required to avoid deficiency. Generic brands frequently include unnecessary fillers, binders, artificial colors and preservatives. These additives do nothing for your health and, in some cases, may even contribute to inflammation or digestive discomfort.

Even more concerning, some formulas may harbor harmful ingredients like pesticides, preservatives or even heavy metals.

This is why it’s absolutely critical to look for supplements that have been independently tested to meet specific quality standards. Many generics do not. This lack of transparency makes it difficult to trust what’s inside the bottle.

Fortunately, Women’s Health Network supplements, including its multivitamin formula Essential Nutrients, are manufactured in an NSF and GMP-registered facility, providing an extra level of protection by testing each production batch to ensure it matches label specifications. 

Women’s Health Network formulated their formulas for optimal bioavailability and they are free of toxins, hormone disruptors, artificial preservatives and synthetic dyes. This is the kind of quality assurance you should expect from any multivitamin you choose.

A few more points to consider:

• Avoid “too good to be true” claims: If a product promises to diagnose, treat, prevent or cure any disease, look out! 
• Be an informed consumer: Read the labels and make decisions based on your needs, not because some influencer or even your best friend claims it’s the next best thing!
• Include your healthcare provider: Always let your healthcare provider know about any supplements you are taking, especially if you are on medications or managing a health condition. 

Making the shift to quality

If your goal is to genuinely support your health, investing in a high-quality multivitamin matters. Look for brands that prioritize bioavailability, third-party testing and effective dosages. Your body deserves nutrients that actually make a difference.

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The post Modern life depletes nutrients — is your multivitamin doing enough? appeared first on Women's Health Network.

The artificial sweetener sucralose — better known as Splenda — has long been marketed as a “diet-friendly” alternative to sugar for those trying to cut carbs and calories in order to lose weight. But is this claim really true?

New research from the University of Southern California offers an answer that might surprise you. Instead of helping your diet succeed, sucralose may actually work against it by disrupting normal hunger signals in the brain and increasing appetite and hunger — making it easier to gain weight, not lose it.

In its key finding, the study found that drinking water sweetened with sucralose increased participants’ feelings of hunger by nearly 20% compared to levels of hunger felt after drinking plain water or water sweetened with real sugar.

That’s right — people felt more hunger after consuming an artificial sweetener than actual sugar.

Why? Sucralose appears to activate the brain’s hunger centers without setting off the usual hormonal signals that tell us we’re full. In the study, participants had brain scans (fMRI) and blood draws before and after drinking one of three beverages: plain water, sugar-sweetened water, or water with sucralose. The scans showed that drinking sucralose increased activity in brain areas linked to hunger – not satiety.

The researchers’ conclusion: with no signal telling you that you’re full after eating artificially sweetened foods, hunger persists and the body stays in “keep eating” mode, which is the opposite of what helps with weight loss.

Finding the sweet spot to losing weight

Balance blood sugar for better hunger control

Most women with obesity also experience some degree of insulin resistance, a state in which the body can’t use insulin effectively. This imbalance not only drives weight gain but also ramps up cravings by interfering with leptin, the body’s main satiety hormone. Turning to artificially sweetened foods in an attempt to cut down on sugar intake as a way to manage insulin resistance is common, but as we now know, this can actually make hunger and cravings worse – not better. 

If you’re dealing with insulin concerns, natural support can make a big difference. Our doctor-formulated Blood Sugar Balance supplement combines plant-based ingredients like gymnema sylvestre with key micronutrients to help stabilize blood sugar, improve insulin sensitivity, and support your metabolism. The good news? Losing even 5-10% of body weight can be enough to restore healthy insulin balance.

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Follow advice from the WHO to tame your sweet tooth

In 2023, the World Health Organization (WHO) found enough preliminary evidence to issue a warning to dieters to stay away from non-sugar sweeteners like sucralose. According to WHO experts, “Replacing free sugars with non-sugar substitutes does not help with weight control in the long term. People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages.” 

Craving a sweet sip? One easy way to follow the WHO’s advice is to swap artificially sweetened drinks (or sugar-sweetened drinks) for unsweetened herbal teas or sparkling water with a splash of citrus or dash of vanilla extract. Small changes add up – with consistent effort, a sweet tooth can be tamed in about a month. For more tips, read our complete article: How to stop sugar cravings.

Diet soda is not going to leave you feeling satisfied – but sweet potatoes will

If you’re looking to curb cravings and feel truly satisfied, boosting your intake of soluble fiber is a smart place to start. Fiber-rich foods like black beans, sweet potatoes, broccoli, flaxseeds, and sunflower seeds help stabilize blood sugar and boost satiety to keep you feeling full longer — making it much easier to skip the sweet snacks (artificial or not). For even better results, pair your fiber with lean protein and healthy fats.

Curb hunger and cravings with targeted nutritional support

Weight loss can feel like a constant battle against hunger, but it doesn’t have to. M-Boost, our exclusive metabolic support formula, combines powerful plant extracts and essential nutrients — like chromium and alpha lipoic acid — to improve fat burning, reduce fat storage, and tame cravings. By supporting healthy appetite regulation, M-Boost helps you stay on track without feeling deprived, making your weight loss journey smoother and more sustainable.  

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The bottom line? Sucralose may promise a calorie-free shortcut to weight loss, but its impact on your brain’s hunger signals could derail your progress. By focusing on blood sugar balance, reducing sweeteners, supporting your metabolism, and prioritizing filling fiber, you can work with your body’s biology to achieve healthy, lasting weight loss.

To learn more about new thinking on weight loss, read our complete article by Women’s Health Expert Dr. Sarika Arora, MD, Is insulin metabolism the missing piece to your weight loss puzzle?

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You probably already know that processed foods are missing essential nutrients like fiber, healthy fats, and key vitamins and minerals. But the real danger isn’t just in what these foods lack — it’s in what they contain.

Processed and ultra-processed foods are packed with additives like artificial preservatives, colorings, synthetic fillers, flavorings, highly refined sweeteners, emulsifiers and binders. While these ingredients may extend shelf life and make processed foods taste and look better, your body doesn’t recognize them as food. It sees them for what they truly are: toxins.

Here’s how processed foods are quietly sabotaging your health — one system at a time.

Processed foods overload your liver

When you eat processed foods, your liver — the body’s primary detox organ — has to work overtime to trap, break down, and eliminate harmful compounds. With the average American getting nearly 60% of their daily calories from processed foods, this means your liver is under constant pressure. And that’s before factoring in the additional burden of detoxing everything else coming into your system, including medications, alcohol, stress, hormonal byproducts, and environmental toxins.

Over time, this toxic overload can impair normal liver function, triggering inflammation in the liver itself. Non-alcoholic fatty liver disease (NAFLD), a condition now affecting millions of women, is directly linked to diets heavy in processed foods.

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And an inflamed liver doesn’t suffer in silence. It releases inflammatory chemicals called cytokines into your bloodstream — spreading low-grade, chronic inflammation throughout your entire body, damaging tissues and organs far beyond the liver.

But the danger of processed food additives doesn’t stop there.

Processed foods suppress your natural GLP-1

Processed foods can interfere with your body’s natural appetite and blood sugar regulation. One way they do this is by suppressing GLP-1 (glucagon-like peptide-1), a hormone released in the gut that helps control blood sugar, promotes satiety and supports healthy insulin function.

When you eat whole, nutrient-rich foods, GLP-1 signals to your brain that you’re full, helps stabilize blood sugar and supports metabolic balance. But highly processed foods — full of refined sugars, artificial sweeteners and chemical additives — can blunt this natural response. Over time, this may lead to overeating, blood sugar swings, increased fat storage, and a higher risk of type 2 diabetes and metabolic syndrome.

In other words, processed foods don’t just inflame your body — they can hijack the very hormones that keep your appetite and metabolism in check. Choosing whole, minimally processed foods helps restore natural GLP-1 function, making it easier to manage weight, blood sugar and overall metabolic health.

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Processed foods damage your gut

Preservatives and artificial sweeteners disrupt the delicate balance of gut bacteria — the “good” and “bad” microbes that work together to keep your digestive system healthy. When that balance is thrown off, local inflammation often follows, leading to uncomfortable symptoms like bloating, gas, or irregular digestion. But the effects don’t stop there. Inflammation that begins in the gut can eventually spread elsewhere in the body, contributing to health issues including acne, eczema, and food sensitivities and allergies.

Over time, diets high in processed foods may degrade the gut lining, allowing harmful substances — bacteria, toxins and undigested food — to pass into your bloodstream. This is known as leaky gut syndrome, a major contributor to chronic inflammation, poor nutrient absorption and and a weakened immune system. Because roughly 80% of your immune cells reside in the gut, an unhealthy microbiome can make it harder for your body to fight infections and keep inflammation in check.

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Processed foods cause blood sugar spikes

Many processed foods are full of refined sugars, which destabilize your body’s ability to maintain its blood sugar balance, triggering yet another inflammatory response. This rollercoaster of blood sugar highs and lows puts stress on the body and contributes to chronic inflammation-related conditions like type 2 diabetes, heart disease and cancers.

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Processed foods inflame your blood vessels

Some food additives damage endothelial cells — the delicate lining of your blood vessels and digestive tract. This is a major contributor to vascular inflammation, which underlies heart disease and stroke.

Chronic disease has exploded — and it’s no coincidence

Sure, when consumed in small amounts on rare occasions, processed food additives probably won’t have much impact. But most of us are eating so many processed foods that inflammation triggered by toxic additives isn’t occasional — it’s happening every single day, meal after meal, snack after snack.

So is it any wonder that at the same time that processed food intake has taken over the typical American diet, we’re also seeing a dramatic rise in chronic, inflammation-driven conditions across all age groups?

Here is a list of diseases related to chronic inflammation:

• Cardiovascular disease
• Type 2 diabetes
• Autoimmune disorders
• Asthma and COPD
• Inflammatory bowel diseases like Crohn’s and ulcerative colitis
• Certain cancers — and how aggressively they progress
• Alzheimer’s and Parkinson’s
• Obesity
• Chronic fatigue and fibromyalgia
• Arthritis and joint disorders
• Psoriasis and other skin issues
• Gum disease
• Liver and kidney disease

We think the link between diet and disease is clear. Let’s stop ignoring it.

The good news? You have the power to change what’s on your plate

Small, daily changes can make a big difference. The Golden Rule: prioritize whole, unprocessed foods — fruits, vegetables, healthy proteins and fats, and whole grains — and reduce your intake of processed convenience foods. For an easy way to transform your eating habits, start by following a Mediterranean style diet. Over time, not only will inflammation levels start to drop, but you’ll likely notice more energy, better digestion, improved mood and less bloating too.

Ready to learn more about how and why to remove processed foods from your diet? Please read our full article, Think you know the dangers of processed foods? Prepare to be surprised, by Women’s Health Network expert, Caroline Morin, NBC-HWC.

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The post 5 ways processed foods harm your body appeared first on Women's Health Network.

Most of us have no idea how deprived we are of antioxidants. Or how much the body truly relies on them every day for good health.

Antioxidants are powerhouse molecules that play a vital role in keeping your body functioning at its best, supporting everything from detoxification and hormonal balance to immune health and strong bones. The compounds work by neutralizing free radicals, the name for unstable molecules that damage cells, trigger oxidative stress and increase the chance of developing chronic conditions like osteoporosis, cardiovascular disease and neurodegeneration.

The body requires a steady supply of antioxidants to counteract free radicals and combat the damaging effects of oxidative stress.

But here’s the problem: our modern lifestyle is quietly depleting antioxidant reserves faster than we can replenish them, putting our health at serious risk.

3 reasons why your antioxidant stores are under attack

1. Ultra-processed foods, which are loaded with refined and artificial ingredients, provide minimal antioxidant support. This leaves your body vulnerable to oxidative stress. Research confirms that diets high in processed foods drive inflammation and accelerate cellular damage.
2. Chronic stress is another major drain on your antioxidant supply. A study in the Journal of Psychoneuroendocrinology found that psychological stress ramps up free radical production, speeding up cellular aging. In response, your body scrambles to send more and more antioxidants into battle. But when supply can’t keep up with demand, your cells are left exposed and vulnerable.
3. Your produce may not be as nutrient-rich as you think. Fruits and vegetables are at their nutritional peak when freshly picked, but our industrial food system works against you. By the time produce travels across the country — or the world — to reach your local grocery store, its antioxidant content has already begun to decline.

How to replenish your antioxidant reserves

With our modern world depleting the very nutrients that keep us vibrant, it’s no wonder so many of us feel run down, inflamed and out of balance. But there’s good news: you can replenish your antioxidant reserves and take back control of your health with some surprisingly simple steps:

Eat a rainbow of antioxidant-rich foods.

Berries, leafy greens, nuts and spices like turmeric and cinnamon are naturally packed with polyphenols. These potent antioxidant compounds help combat oxidative stress and inflammation. Research confirms that incorporating these nutrient-dense foods into your diet can make a powerful difference in protecting your cells and supporting overall well-being. Bonus: leafy greens and nuts are also good sources for antioxidant Vitamin E.

Find a high-quality antioxidant supplement to help fill the gaps.

(Naturally, we have one!) Powerful Super C Plus is a rich source of antioxidants. It’s formulated for superior absorbability with Vitamin C in special buffered mineral ascorbate form, along with curcumin, lycopene and green tea polyphenols. And they’re all backed by science for their ability to neutralize harmful free radicals and support immune health. Super C Plus also helps protect connective tissue and bone tissue. Both of these are especially vulnerable to oxidative stress and free radical damage.

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Choose local produce whenever possible. 

Freshly harvested fruits and vegetables retain more of their antioxidant power compared to those that have traveled long distances. Fortunately, more grocery stores are embracing the trend of stocking seasonal, locally grown produce. So take a look at what’s available. Farmers markets are another fantastic source for the freshest foods. Or, why not grow your own? Even a simple tomato plant on a sunny porch can provide a fresh-picked source for antioxidants Vitamin C, lycopene and beta-carotene.

Cut down on processed and ultra-processed foods. 

It can be done! Start by cooking more at home to reduce the need for convenience foods. We’ve got some great tips for adding more of the antioxidant spice turmeric in your diet. And we’ve included easy recipes the whole family will love. Bonus tip: Consider cooking in bulk one day per week to make it even easier to have healthy meals on hand.

Reduce your toxin load.

Exposure to environmental toxins — think pesticides, pollution and chemicals in personal care products — triggers inflammation, which increases oxidative stress. The fewer toxins your body has to fight off, the more it frees up antioxidants to support other areas of your health. Making the swap to green cleaning products, ditching non-stick cookware and opting for natural personal care products are simple ways to lower toxin levles in your life.

Boost your raw veggie intake.

Cooking methods such as boiling and frying can significantly diminish the antioxidant content in vegetables. Try to eat more of your veggies in a raw/fresh state. (Need a healthy salad recipe?) If raw foods are just too much of a challenge for your digestion, consider stir-frying or roasting them instead. Both cooking methods have a reduced impact on antioxidant levels in food compared to boiling and frying.

Manage your stress levels. 

A calm mind doesn’t just make you feel good mentally — it actually reduces oxidative damage. To reduce your stress load, try mindfulness meditation, a stress reduction technique that has been shown to lower oxidative stress markers in the body.

Note: If your body is stuck in stress mode (your mind races, you’re having trouble sleeping, you feel anxious all the time), this is a sign that you are overproducing cortisol, the body’s main stress hormone. Easing your body back into a physical state of calm by balancing cortisol can help mindfulness techniques be more effective. Our Serinisol supplement is formulated for the level of intense stress recovery women with high cortisol levels require.

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Keep building your army of antioxidants

Antioxidants are your body’s first line of defense against aging, chronic disease and the inflammation that can drain your vitality. In a world that depletes these precious reserves faster than we can replenish them, it’s essential to take steps to restore balance. By making smart dietary choices and managing stress, you can flood your system with the antioxidants it craves — and keep your bones, hormones, detox pathways and immunity in top shape.

Ready to learn more about the power of antioxidants for your health? Read our companion article, Antioxidants: what they are and why they are important.

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The post How to get more antioxidants — and why you need to appeared first on Women's Health Network.

The secret to staying strong, sharp and vibrant as you age? It may already be in your supplement cabinet. A new study has revealed that two powerhouse nutrients — Omega-3 fatty acids and Vitamin D — actually slow biological aging at the cellular level, keeping your body and mind younger for longer.

Here’s what you need to know.

The science behind slower aging

Researchers looked at how Omega-3s and Vitamin D impact biological age — which isn’t the same as how many birthdays you’ve celebrated. Instead, biological aging is influenced by inflammation, DNA damage, and how well your cells, tissues and organs function over time.

The study followed 700 older adults over three years, using advanced “epigenetic clocks” to track changes in their biological age. (The clocks analyzed chemical changes in DNA that influence how quickly or slowly the body ages at a cellular level.) The results were striking. Both women and men who took Omega-3 and Vitamin D supplements experienced a slower rate of biological aging compared to those who didn’t. According to researchers, these nutrients do more than just support overall health. They help to preserve cellular function and reduce inflammation, keeping the body younger from the inside out.

Omega-3s and Vitamin D matter for healthy aging — and more

Women face unique health challenges as we age — from hormonal imbalances in menopause to increased risk of conditions like osteoporosis, heart disease and cognitive decline. Omega-3s and Vitamin D play important roles in protecting the body against these age-related changes.

Omega-3 fatty acids – Full-spectrum Omega-3s, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help reduce chronic inflammation by balancing pro-inflammatory Omega-6 fatty acids. Omega-3s are converted into specialized compounds called resolvins and protectins, which actively resolve inflammation and promote tissue healing. As potent anti-inflammatory agents in the body, Omega-3s support heart and joint health and promote brain function to guard against cognitive decline as we age. Omega-3s may also reduce the risk of depression and ease the symptoms of menopause.

Vitamin D – Both a nutrient and hormone precursor, Vitamin D is crucial for bone health, immune function and mood regulation. A deficiency in Vitamin D can accelerate aging, especially when it comes to bone density and muscle function. It also plays a key role in healthy gene expression, another reason why the vitamin helps slow biological aging.

How to add anti-aging nutrients to your routine

You can reap the benefits of Omega-3s and Vitamin D by taking these simple steps.

Increase your daily Omega-3 intake: Omega-3s are naturally found in salmon and other fatty fish, as well as in flaxseeds and walnuts. Aim for a few servings of wild caught salmon per week. Or consider a high-quality Omega-3 supplement with combined EPA and DHA.

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Optimize your Vitamin D levels: According to the CDC, approximately 1 in 4 women have insufficient levels of Vitamin D. A daily supplement of 2,000 IU is typically recommended to build or maintain adequate levels of the vitamin. Getting a blood test can help you determine your exact needs.

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Stay active: Regular physical activity works hand-in-hand with the anti-aging effects of Omega-3s and Vitamin D. Whether it’s a daily walk, yoga or strength training, exercise helps maintain cellular health and slow biological aging by helping to reduce chronic inflammation and improve insulin sensitivity.

Stay younger, longer

Aging is inevitable, but it’s clear that how you age is something you can influence. The combination of Omega-3s and Vitamin D is one of many scientifically backed, simple ways to support healthy aging from the inside out.

Are these nutrients part of your supplement routine? If not, now’s the perfect time to start taking control of your biological age.

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The post How Omega-3s and Vitamin D slow aging naturally appeared first on Women's Health Network.

Can’t start your day without coffee? Eat lunch in a rush and then feel your energy levels nosedive by mid-afternoon? Arrive home irritable and ravenous and inhale a bag of chips or box of crackers before ordering up another family dinner from Door Dash?

We live in a society where access to food is 24/7, yet, while we take in calories during the day, so many of us are not consuming enough of the required nutrients to support our body’s needs. Are you one of countless women who are unintentionally undernourished?

This modern form of malnourishment can lead to unexpected and unwelcome physical and mental symptoms.

Don’t miss the warning signs of being unintentionally undernourished:

Anxiety, brain fog, difficulty concentrating, irritability and decreased cognitive functioning

Insufficient nutrient intake disrupts the delicate balance of neurotransmitters responsible for regulating mood and cognition. This disruption may manifest as symptoms such as heightened anxiety, persistent brain fog, difficulty concentrating, irritability and a noticeable decline in cognitive function. 

Food cravings

The insatiable need to eat certain foods, and ultimately even food obsession can result from dysregulated blood glucose levels caused by energy imbalances. For women with underlying adrenal stress issues, eating the wrong foods at the wrong times of day can worsen cortisol imbalances and trigger intense food cravings.

Bloating

When we constantly eat less than our body needs or we consume too many “empty calorie” foods, our digestive system may adapt and slow down to more gradually disperse the nutrients that we do take in. This digestive slow down can lead to us feeling uncomfortably full and bloated when we eat what is essentially a “normal” meal.

Weight gain

You may be surprised to hear that weight gain and bloating could be a result of being unintentionally undernourished. We’ve been told over and over that to lose weight, we need to eat less and move more. But that’s not exactly right. Here’s why:

Our bodies burn a certain amount of energy each day just to breathe, pump blood through our veins, just to exist. This is referred to as our basal metabolic rate. And it’s a surprising amount of calories! (You can calculate a rough average of your basal metabolic rate using a nutrition app or a calculator such as BMR Calculator, or by getting an InBody scan at a local gym or fitness facility.) 

When we are consistently under-fueled by excessive calorie restriction, our body adapts to conserve energy by slowing our resting metabolic rate. As a result, we burn fewer calories throughout the day. At the same time, poor nutrition can signal to the body to store fat to prevent “starvation,” even if we are not in imminent danger of starving.

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The nutrients you need to stop being unintentionally undernourished

Our energy comes from the foods we eat. The building blocks of nutrition (protein, carbohydrates and fats) all break down in different ways to provide us with energy that fuels our ability to carry out daily activities and cognitive tasks.

Carbohydrates

Carbohydrates break down into a type of sugar called glucose, the body’s primary and the brain’s preferred source of energy. For many of us who are “unintentionally undernourished,” getting enough carbs daily isn’t the problem; it’s the type of carbohydrates we consume. We often eat too many simple or processed carbohydrates that quickly break down into sugars that spike blood glucose levels.

For example, when you grab a cinnamon bun for breakfast at the local coffee shop, the processed sugars may offer a quick energy boost, but these energy levels crash a few hours later (hello, mid-morning slump!) and you are left feeling tired, irritable and craving more sugar. Eating lots of sugary foods can harm your health in many other ways. While the brain relies on glucose, excessive glucose over time can trigger brain fog and increased risk of cognitive decline.

Carbohydrates come in a wide variety. For sustained energy, avoid simple carbs and opt for those paired with fiber, like apples or whole grains that break down slowly, providing longer-lasting energy.

Protein

Protein — whether from an animal or plant source — breaks down into amino acids which our bodies can’t make on their own. Amino acids are needed not only to build and repair muscle, but also to produce protein-derived hormones. Protein intake influences hormones that control appetite and communicate energy levels to the brain. Eating enough protein increases the hormone ghrelin that makes us feel satisfied after eating.

If we don’t have enough protein, we lose muscle mass so not only are we not as strong, but it also makes it harder to keep our balance. Lack of protein can slow our metabolism and contribute to hormonal imbalance. It can also lead to our cells not getting enough oxygen, which can make us tired.

Fats

Fats play several important roles in the body. They break down into triglycerides, which serve as a concentrated energy source when carbohydrates are not available. Additionally, adequate fat intake is essential for maintaining the structural integrity of cell membranes. Fats also slow down digestion, allowing for better nutrient absorption. Furthermore, fats are crucial for hormone production, cushioning vital organs, and helping the body absorb fat-soluble vitamins such as A, D, E and K.

When we don’t get enough healthy fats in our diet, we miss out on these benefits. Not only that, but trans fats and refined oils and fats found in ultra-processed foods trigger inflammation in the body, contributing to disease risk.

Simple steps to renourish your body

The great news is that lifestyle changes can help manage or reverse these symptoms of being unintentionally undernourished for you and your family. Here are some tips.

Be proactive about your nutrition

Learn the basics of nutrition

Everyone’s nutrient needs are a little different. Find out what your needs are. You may want to ask your doctor or schedule an appointment with a nutritionist or registered dietician. If you are interested in a low carb diet, for example, working with a professional can help you ensure that you still get your “macros” covered every day for optimal brain function and energy. There is a lot you can learn on your own with some smart research. Whatever route you choose, knowledge is power!

Plan your meals

Planning meals effectively means taking a few steps to make sure you eat well and save time. Start by making a weekly plan for what meals you’ll have. Think about what you and your family like to eat and how much time you have to cook each day. Make a grocery list based on your meal plan so you don’t forget anything at the store. Having a plan helps eliminate last-minute decisions. Post your plan on the fridge.

Prepare food ahead of time

This way there is always something to grab from the fridge when hunger hits! This doesn’t have to take all day. Grill up a few pounds of chicken on the weekend to have on hand. Chop up some veggies. Prepare a big batch of rice or quinoa and store in portion sizes for meals.

Tip: Have some emergency snacks on hand. Bring snacks with you to fuel a workout or to sports events. Things like beef jerky, nuts or apples are easy to carry around.

Pay attention to your energy and hunger levels

Recognizing when you’re hungry involves paying attention to both physical and sometimes emotional cues. 

Physically, hunger often manifests as a gnawing or empty feeling in your stomach, accompanied by growling or rumbling sounds. You might also notice a slight lightheadedness or a decrease in energy levels. 

Many of us have conditioned ourselves to ignore these cues or power through them. Learning to listen to our body’s signals and responding with nutritious meals or snacks is key to adequately nourishing ourselves.

You may want to keep a food journal to help you become more aware of the connection between the symptoms you’re experiencing and the foods you are nourishing yourself with. 

Nutritional supplements to fill the gaps

If we are having a hard time getting the macronutrients we need to thrive, it is certain that we have gaps in our micronutrient needs. Despite our best efforts, it’s challenging to consistently meet all our nutrient needs through food alone. Taking a multivitamin like Women’s Health Network’s Essential Nutrients can ensure we get the vitamins and minerals we need. Taking an Omega-3 supplement may also be critical especially if we aren’t eating at least 2-4 servings of fish each week.

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Small changes in nutritional habits lead to big changes in our health

Most of us know what to do when it comes to improving our health, but how to implement these healthy habits more consistently in the context of our busy professional and personal lives is another story! To help you bridge the gap from “knowing” to “doing” it’s important to address your relationship with food, exercise and your own emotional wellbeing. 

Now picture this. It’s another busy morning and you’re running late. Thankfully, you prepared some nutritious breakfast sandwiches over the weekend that are ready to grab as you walk out the door. You start the morning knowing you’re fueling yourself with a healthy balance of protein, carbohydrates and healthy fats. 

Then you break for a few minutes at lunch to have the salad with grilled chicken you packed the night before to bring to work. You feel focused and productive, able to tackle your tasks with clarity. 

When you get home tired from a full day, you are grateful for that balanced snack you planned and breathe a sigh of relief knowing you have already planned a nutritious dinner for your family, roasted vegetables, quinoa and grilled fish. This day ends on a positive note, leaving you feeling content and well-fed, ready to unwind and prepare for another successful day ahead.

Small changes in our eating habits and mindset can lead to significant improvements in how we feel and function each day. By prioritizing balanced nutrition instead of being unintentionally undernourished, we not only support our body’s energy needs but also enhance our overall quality of life.

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The post Why so many women are “unintentionally undernourished” appeared first on Women's Health Network.

You may have heard a lot of conflicting information about whether or not you need to take a multivitamin. Some experts say that we can get all the vitamins and minerals we need from eating a healthy diet with plenty of fruits, vegetables, complex carbohydrates, lean protein and healthy fats.

Unfortunately, we know from regular studies conducted by the Department of Agriculture and the Department of Health and Human Services that a vast majority of Americans are still falling short of meeting the guidelines for a healthy diet. And therefore they will not get all the important micronutrients the body needs. The statistics are pretty shocking. 

CDC. Dietary Guidelines for Americans. 2020-2025.

Even more shocking to note is that even if you eat a well-balanced diet, you may still not be getting the level of vitamins and minerals people a few generations ago did. That’s because over the past years research has shown there has been a steady decline in the micronutrient levels in common fruits and vegetables. 

The facts about nutrient density

Experts seem to disagree with what might have caused this decline. But studies suggest that a combination of changes made to agricultural processes have contributed to a decline in nutrient density. These changes have been noted not only in the US but in Europe as well.

For example, according to the research, the daily recommended allowance for calcium is 1,000 mg. To get that in 1975 you would have needed to eat 34 ounces of broccoli. Fast forward to 1997, and you would need to eat 3.4 POUNDS of broccoli to get the same amount of calcium. So it does not seem likely that many of us are eating that many more vegetables! 

Source: https://s3.wp.wsu.edu

Calcium, potassium, fiber and Vitamin D deficiencies are considered a public health concern for the general US population according to the Dietary Guidelines. Iron, iodine and B12 top the list of common nutrients that are also lacking in our western diet. 

Hidden hunger

Scientists and researchers call this “hidden hunger,” the effect of eating enough calories yet being nutrient deficient. At one time we thought hidden hunger was a term reserved for people in other countries facing food insecurity. Now some studies suggest that it is more common and closer to home than originally thought. As our rate of obesity increases, so does our rate of nutrient deficiency. 

For this reason, many of our foods are now fortified or enriched with nutrients to offset these common deficiencies and to replace losses that may occur in food processing. The food industry fortifies many staple products with iodine, Vitamin D and calcium. Breads, cereals and bakery products contain enriched wheat flour fortified with thiamin, niacin, riboflavin, folic acid and iron. 

Milk and plant-based milks, many yogurt and eggs, diet and protein bars as well as drinks may be fortified with high levels of nutrients. If you’re eating these processed foods, you may be getting more of some nutrients than you realize or intend to. 

On the other hand, if you are minimizing or avoiding processed foods to avoid the other health risks that come with them, and are instead eating a predominantly whole food diet, bridging the nutrient gap may be all the more important. 

How do I know if I need to supplement?

A good place to start is to assess your current diet. We have a tendency to think that we are eating healthier than we actually are. In fact, according to a 2022 study most of us significantly overrate the quality of our diets. 

Consequently, taking time to get really honest about what you’re typically eating in a day can teach you a lot. Here is one way to get a clearer picture of the quality of your diet so you can see if a supplement might be needed to cover the nutrient gaps. 

Keep a food diary

Select a few days during the next week to record everything you eat. Most people eat quite differently on work days and weekends. Looking at both will give you good, honest feedback. Think of this as an experiment! 

Don’t eat any differently than normal just to “look good” for this experiment. You’re the only one who will see it anyway! You’ll understand yourself and your eating patterns much better if you just get curious and honest. 

To keep track, consider using the apps MyFitnessPal or nutritionix, which both provide you with detailed nutritional information on the foods you eat. (Look for the free versions — they have everything you need!) If you don’t want to use an app, you may wish to record everything in a notebook or take pictures with your phone.

At the end of your experiment, look for patterns and trends:

• Are you truly eating the recommended servings of fruits and vegetables each day to get the micronutrients and phytonutrients you need?
• Are you eating enough complex carbohydrates to meet your fiber needs?
• Are you meeting your protein needs to be sure you’re getting the amino acids your body needs for repair and recovery?

If you’re not at least meeting the US Dietary Guidelines you may be, like many Americans, deficient in some key nutrients. 

Look for symptoms of nutrient deficiencies

Nutrient deficiencies may be difficult to diagnose and can show up in some really sneaky symptoms including:

• Fatigue
• A reduced ability to fight infections
• Brain fog, inability to focus, irritability, cognitive difficulties
• Increased risk for chronic disease

If you’re experiencing any of the above, shoring up your nutrition and supplementing with a quality multivitamin may be a good first line of defense. Speaking to your physician may be important as well.

Unfortunately, the only way to know your nutrient levels for sure is to conduct micronutrient testing. This is an invasive and expensive test that requires drawing blood as well as extensive lab work. Although your physician may not recommend it or insurance may not cover it, it is now much more widely available through testing centers which are popping up across the country, and can be a valuable source of information.

How do I pick a quality multivitamin?

If you feel like you need to supplement to bridge the nutrient gap, like most Americans, then it’s important to do your homework to find a trustworthy multivitamin supplement. 

Essential Nutrients

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You might not realize that supplements surprisingly do not require approval from the FDA. Many do not contain the ingredients listed in the strengths and amounts advertised. Depending on the ingredients used and the manufacturing process involved, some may include ingredients that are not bioavailable to us, meaning that  the nutrient is not completely absorbed or able to be used by the body. Some offer wild claims that are not supported by science, and some may even contain harmful ingredients including pesticides, preservatives or heavy metals. 

Thankfully, there are trusted sources to be found. Women’s Health Network supplements are manufactured in an NSF and GMP registered facility, and they provide an extra level of protection by testing each production batch to ensure it matches the label specifications. Their supplements are as bioavailable as possible, and are free of toxins, hormone disruptors, artificial preservatives and synthetic dyes. 

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While we do want you to ensure your supplements meet these standards, we don’t want you to rely on any supplement to take the place of quality nutrition, exercise and stress management. Be sure to bolster your intake of whole healthy foods, get enough movement, and find ways to address the causes and effects of stress on your body.

Explore Women’s Health Network for articles and information from practicing physicians, experts and advocates to support you on your journey to optimal health and well-being.

The post Yes, you really do need a multivitamin appeared first on Women's Health Network.