(Note from GGS: Today we bring you a very special treat… an article from Dr. Spencer Nadolsky. If you don’t know Dr. Nadolsky, you should. He is a key team member at Examine.com, a website dedicated to bringing you the most honest, truthful, and up-to-date information about supplements. Examine.com doesn’t sell supplements, rather it gives a completely research-backed and unbiased view of which supplements work, and which don’t, and what they’re good for. Today, Dr. Nadolsky brings you, 4 Supplements Every Woman Should Know About. Enjoy!)
In general, supplements are unisex. Vitamin D, fish oil, etc – they tend to get marketed equally.
When it comes to supplements for men or women, men tend to get supplements for virility, fertility, testosterone, well-being, strength, cognition, and everything related to being “manly.” For women, the targeting seems to start and end with osteoporosis and menopause.
The reality is that while most men-targeted supplements are fairly useless, there are actually quite a few supplements that would benefit women!
(Addendum from GGS: Keep in mind that supplements are just that — a supplement to your well-rounded lifestyle that should include good nutrition, intelligent training, quality sleep, proper stress management techniques and adequate sunshine. Make sure those are in order as well.)
Here are 4, starting with the most interesting –
1. Vitex Agnus Castus (chasteberry)
Purpose: alleviating PMS Symptoms
Vitex agnus castus (chasteberry) is a supplement that that is known for one thing, and it does this one thing very well. When taken once a day (regardless of your cycle), it significantly reduces symptoms of PMS. The worse your symptoms are, the better it seems to work!
It’s potent, i’s reliable, and it’s safe too. VAC is perhaps the only dietary supplement with reliable evidence to support a reduction in symptoms of PMS ranging from insomnia, irritability, and anger, all the way to breast tenderness and libido fluctuations.
2. Maca Root
Purpose: sexual dysfunction and sexual well-being
When it comes to libido enhancers, it seems like everything is targeted to men. A surprising reason is due to research realities – it is easy to measure libido enhancement in male rats!
For women, a good option is maca root (lepidium meyenii), which has been demonstrated to enhance libido in both sexes. It is also known to be non-hormonal, and is safe. As a bonus, it appears to be safe and effective for reducing sexual dysfunction induced by antidepressant drugs (SSRIs) based on preliminary evidence.
Creatine is known as the most popular bodybuilding supplement. It increases power output in both genders, but there may be a benefit to creatine that applies to only women.
One very well controlled study noted that while creatine itself was not antidepressive, it was able to augment the efficacy of the SSRI class of antidepressants in people who did not respond to therapy. This is the best controlled study, but previous research showed it effective in youth and adults when there appeared to be a sexual dimorphism; (ie. only female subjects benefitted from creatine supplementation).
Creatine itself is weakly antidepressive, but it is also incredibly safe (all concerns about kidney and/or liver damage are based on zero evidence).
4. Berberine and Inositol
Purpose: insulin resistance associated with PCOS
Polycystic ovarian syndrome (PCOS) can cause significant impairments to quality of life and weight loss. It is a condition where the body is insulin resistant. This causes an increase in androgens (masculine hormones), and can cause various negative issues.
PCOS is usually treated with Metformin, a pharmaceutical anti-diabetic drug that improves insulin sensitivity (and thus decreases the androgens). Berberine happens to be mostly equivalent to metformin; they have minor differences, but are comparable with regards to insulin sensitivity.
Inositol works in a different way, but in the end also also improves insulin sensitivity in women with PCOS. Inositol can actually be used in conjunction with berberine.
While taking supplements for “general health” is usually a waste of money, targeted supplementation that tackles specific health goals can be an effective method in dealing with certain issues.
Note from GGS: Dr. Spencer Nadolsky is a bit different than most doctors – he’s a doctor who actually lifts, and he tries to get people off of pharmaceuticals and even supplements when he can!
He’s also one of the editors behind The Supplement-Goals Reference Guide, an amazing reference that lets you figure out which supplements work (and which are just a waste of your money). They’ve been doing this kind of research for almost 3 years now, and if anyone knows what works, it’s these guys.
They’ve recently expanded their team with more researchers, and to commemorate the sleepless nights the new team members are going to enjoy, they’re having a sale (oh, and it comes with lifetime updates). You can get The Supplement-Goals Reference Guide for only $29 for the next 60 hours. But hurry, this sale ends Friday night at midnight EST.
It’s the best reference guide on supplements, backed by actual researchers and medical professionals. Get The Supplement-Goals Reference Guide Now!