Women's health: 7 key questions and relevant natural supplements

Hormonal health, specific nutrients, vitamins, minerals, digestion... there are many questions about women's health. In this article, we focus on 7 key questions to help you better understand and navigate them. 

1) The links between hormonal health and energy

First of all, hormones control all bodily functions, including energy levels, mood, sleep and metabolism.

Example: Hormones linked to the menstrual cycle. Estrogen levels, which are higher during the follicular phase after menstruation, are associated with increased energy and improved stamina.

Hormonal health directly influences energy, as hormones such as estrogen and insulin regulate our energy metabolism and mood. An imbalance can lead to fatigue and/or apathy.

You'd be well advised to review your lifestyle habits to maintain optimal energy levels: a balanced diet rich in nutrients and low on the glycemic index, regular physical activity such as walking and cycling to regulate stress hormones and improve morale, good stress management through rest and socializing, and quality sleep, starting by reducing screen time before bedtime..^{3, 4, 6}

ATP, our cellular fuel

Each human cell contains an average of 1,500 mitochondria, which are involved in a number of essential functions, the main one being the production of ATP (adenoside triphosphate).

In short, mitochondria (our cells) convert nutrients and oxygen into energy in the form of ATP. That's why we call them the "energy powerhouses of our cells". Their primary mission is to transform the carbohydrates and fatty acids in our food, as well as the oxygen we breathe, into energy. For this process to take place, all vitamins, minerals and other nutrients (antioxidants) must be present for the mitochondria to produce ATP (energy). And this is true at all times, whether we're awake or asleep..³

During the krebs cycle, several coenzymes are required for proper functioning, including vitamins B1, B2, B3, magnesium and lipoic acid (antioxidant)..³

2) Adrenal glands and women's health

The adrenal glands, located above the kidneys, are crucial for women, producing hormones essential for metabolism, stress management, blood pressure and electrolyte regulation. They also produce small quantities of androgens (male hormones), estrogens and testosterone, which are important for female sexual function. Adrenal hormonal imbalances can cause symptoms such as irregular periods, excessive hair growth (virilization), etc..^{1, 4 ,5}

How can we support the adrenal glands?

For women's adrenal gland health, it's important to eat a diet rich in vitamin C (citrus fruits, kiwis) to help regulate cortisol, certain proteins, good fats for hormone synthesis and fiber via fruits and vegetables. Avoid or reduce your intake of coffee, fast sugars and ultra-processed foods, which can upset the balance of the adrenal glands..^{1, 4 ,5}

3) Which nutrients are essential for a woman's health?

"We need thirteen vitamins, and it's important that all thirteen vitamins are at the table!!!! None of them will betray you, as long as they're present enough in your body." Jean-Marie Magnien²

Vitamin B1

Vitamin B1 (thiamine) is essential for the proper functioning of carbohydrate energy metabolism, the nervous system and heart muscle, helping to produce energy, transmit nerve signals and maintain normal heart function.^{2, 3, 4, 5}

Vitamin B2

Vitamin B2 (riboflavin) offers many benefits, including energy production, maintenance of healthy skin and mucous membranes, normal vision, proper functioning of the nervous system, formation of red blood cells and antioxidant effects to protect cells from aging. It also contributes to iron metabolism and is essential for the activation of other B vitamins.^{2, 3, 4, 5}

Vitamin B5

Vitamin B5, or pantothenic acid, is essential for normal energy metabolism, energy production, skin and hair health. It also promotes good intellectual health, contributes to hormone synthesis, aids wound healing and cell regeneration.^{2, 3, 4, 5}

Vitamin B6

Vitamin B6 supports the nervous system, metabolism and immune system, reduces PMS symptoms and improves mood.

In addition, it plays a role in sleep by promoting the conversion of tryptophan into serotonin, which is then transformed into melatonin. This hormone is responsible for our biological rhythm of day and night, and helps us to fall asleep and get a good night's sleep.^{2, 3, 4, 5}

Vitamins B6 and B9

Vitamins B6 and B9 are important for hormone regulation, helping to balance estrogen and progesterone, which can improve mood and overall well-being.^{2, 3, 4, 5}

Vitamins B9, B6 and B12: invaluable tools for the brain. A deficiency of these three vitamins leads to the accumulation in the brain of a toxic molecule, homocysteine. This molecule is normally recycled into methionine, an amino acid that helps the brain function properly.^{2, 3, 4, 5}

Vitamin B9 for the elderly

Despite its importance in the elderly, this vitamin is often deficient, according to studies. 30% of senile dementias are linked to a deficiency of this vitamin.

It is also important for pregnant women and for the baby's future.^{2, 3, 4, 5}

Vitamin B12

Vitamin B12 is essential to a woman's health for the formation of red blood cells, the proper functioning of the nervous system and DNA synthesis, and is particularly crucial during pregnancy and breastfeeding for the development of the fetus. Deficiency can lead to fatigue, anemia and neurological disorders. Vegetarian or vegan women, as well as the elderly, are more at risk and need to monitor their B12 intake, often via dietary supplements.^{2, 3, 4, 5}

All B-complex vitamins (B1, B2, B3, B5, B6, B8, B9, B12) need magnesium to perform their functions. Magnesium deficiency reduces energy production.^{2, 3, 4, 5}

Vitamin C

Vitamin C is an essential, water-soluble nutrient naturally present in many fruits and vegetables. This vitamin performs many functions in the body, such as aiding the immune system, wound healing, maintaining skin and bone health, contributing to collagen formation and tissue growth and repair. Vitamin C is also a powerful antioxidant, helping to cleanse the body or rid it of harmful substances.

When the body is fighting an infection, it's important to increase the daily dosage of vitamin C. Taken regularly, it helps reduce the duration and severity of cold and flu symptoms. Taken regularly, it helps reduce the duration and severity of cold and flu symptoms.^{2, 3, 4, 5}

The adrenal glands have a high concentration of vitamin C, which is essential for the synthesis of stress hormones. What's more, this vitamin is essential for several chemical reactions in the body.

• It synthesizes collagen for our skin, joints, lungs, etc.
• It is a powerful antioxidant against free radicals
• It is essential for supporting a strong immune system
• Menopause: Vitamin C reduces the number of hot flashes^{4, 5}
• Etc.^{4, 5}

Vitamin D

Vitamin D is essential to bone health and women's immune systems, and is mainly produced by exposure to sunlight, food and supplements. It is particularly beneficial in preventing osteoporosis, improving calcium and phosphorus absorption, and supporting nervous system and muscle function. Post-menopausal women can also benefit from the combination of vitamin D and estrogen for bone health and the prevention of metabolic syndrome.^{4, 5}

Vitamin D plays a role in cortisol metabolism and activity.

At first glance, cortisol helps the body adapt to stress, but over time, this same high stress can lead to adrenal fatigue.^{1, 4 ,5}

Vitamin E

Vitamin E plays an essential role in women's health, improving fertility and hormonal balance, relieving menstrual disorders, boosting the immune system, protecting the skin and contributing to eye and cardiovascular health.^{2, 3, 4, 5}

• Vitamin E can help reduce the duration and intensity of menstrual pain.
• It strengthens the skin's barrier and helps maintain moisture levels, making skin suppler and softer.
• It is found in vegetable oils, nuts, seeds, green leafy vegetables and fruits.^{2, 3, 4, 5}

Magnesium

Magnesium is an essential mineral that plays a critical role in our bodies, contributing to over 300 biochemical reactions, such as DNA and protein synthesis, carbohydrate metabolism, energy production and cell signalling. It plays a role in antioxidant regeneration, makes bones stronger and healthier, modulates our perception of pain and helps produce the neurotransmitters that keep our brains happy and healthy.

Magnesium deficiency can lead to a variety of health problems, so it's important to maintain an adequate intake.^{2, 3, 4, 5}

Magnesium contributes to sleep regulation and muscle relaxation. Magnesium deficiency can disrupt the sleep cycle, leading to insomnia and difficulty falling asleep.

It plays an important role in the functioning of the nervous system, being involved in the regulation of neurotransmitters including GABA, which positively affect mood, anxiety and depression.^{2, 3, 4, 5}

Magnesium is involved in reactions that ensure bone mineral densification.

Selenium

Selenium is an essential trace element for women's health, helping to strengthen the immune system, protect skin and hair, detoxify the body and support thyroid function. Selenium requirements are higher during pregnancy and breastfeeding. Sufficient intake, through foods such as nuts, fish and cereals, is crucial to prevent deficiencies that can affect thyroid health and function.^{2, 3, 4, 5}

Zinc

Zinc is an essential mineral for women's health, playing a key role in regulating the hormones (estrogen, progesterone) needed for the menstrual cycle and fertility, and protecting oocytes. It can also relieve symptoms of premenstrual syndrome (PMS), support post-menopausal bone density, improve skin health and promote healthy foetal development.

It's important to maintain an adequate zinc intake via a diet rich in meats, seafood, legumes, etc.

In addition, zinc stabilizes the skin's sebum production and helps prevent acne. Zinc inhibits the testosterone enzyme 5-alpha-reductase, responsible for hair loss in both men and women. Have you noticed small white spots on your nails? This is a sign of zinc deficiency.^{2, 3, 4, 5}

Calcium

Bones need a diet rich in calcium.

This same calcium gives bone its solidity and helps it maintain its balance in the reconstruction process.

Vitamin D is necessary for calcium absorption. It does not bind calcium to bone, but facilitates its passage from the small intestine into the bloodstream. Its role as a calcium carrier is essential.^{2, 3, 4, 5}

Calcium combined with magnesium reduces leg cramps, helps prevent constipation, prevents osteoporosis, aids cardiovascular function.^{2, 3, 4, 5}

Collagen

Collagen for healthy skin, digestive system, bones, joints, muscles, etc. Other elements essential to collagen production are vitamin C and zinc.

4) How does the microbiota influence hormones and women's health?

75% of our immune system lives in our intestines

The microbiota is a collection of micro-organisms (bacteria, yeasts, fungi) that inhabit our intestines. There are some 160 species of bacteria, and 10,000 billion symbiotic micro-organisms adhering to the intestinal mucosa of an adult. These "friendly" bacteria prevent the implantation of powerful microbes and form a protective barrier against undesirable organisms that could sneak into our bloodstream. They complete the digestion of food, ensure proper assimilation of nutrients, including B-complex vitamins and minerals, and play an important role in modulating our immune system.^{2, 3, 8}

The microbiota and our hormones

The microbiota influences hormonal health in two ways: by regulating the production of sex hormones such as estrogen, and by participating in the conversion of stress hormones. An imbalance in the microbiota (dysbiosis) can lead to hormonal disorders such as endometriosis, PCOS (polycystic ovarian syndrome), fertility problems, as well as changes associated with the menopause.^{3, 4 ,5, 8}

The microbiota ensures a good hormonal balance, necessary for male and female fertility. The vaginal microbiota, dominated by lactobacilli, maintains an acid pH that protects against infections that can impair fertility.^{3, 4 ,5, 8}

Factors that influence the rhythm of our intestinal transit: 

• Diet: fiber intake (soluble and insoluble fibers)
• Water consumption
• Physical exercise
• Stress
• A slow metabolism
• Hormones: ( i.e. premenstrual syndrome, menopause, etc.)^{3, 4 ,5, 8}

It's important to maintain good intestinal transit. Slow intestinal transit can lead to the proliferation of bad bacteria, resulting in bloating and gas.^{2, 3 4 ,5, 8}

5) Iron deficiency: why and what to eat?

Iron deficiency refers to a low level of iron in the body, while deficiency is a more general term that can encompass both low iron levels without anemia and low iron levels with anemia (lack of red blood cells or hemoglobin). Iron deficiency is the most common cause of anemia, causing fatigue, shortness of breath and paleness, and is diagnosed by a blood test. It may be due to inadequate nutrition, blood loss or increased needs such as pregnancy or heavy menstruation. It is treated with iron supplements.^{4, 6}

Is it possible to suffer from iron deficiency after menstruation, especially if periods are heavy?

It's possible to suffer from iron deficiency after menstruation, particularly if it's heavy. This monthly blood loss depletes the body's iron reserves, potentially leading to iron-deficiency anemia (a deficiency of the body's iron reserves). Abundant blood loss can result in a loss of 2 to 4 mg of iron per day, an amount difficult to compensate for through diet alone.

Symptoms of iron-deficiency anemia include fatigue and weakness, shortness of breath, dizziness, headaches, paleness, etc.^{4, 5, 6}

The rate of intestinal iron absorption varies according to several factors:

• When iron reserves decrease, its absorption rate increases, and vice versa, i.e. when iron reserves in the body are high, its absorption rate decreases.
• Haem iron (animal source) is better absorbed than non-haem iron (plant source).
• Meat proteins and the presence of vitamin C increase the absorption of iron from plants.
• Polyphenols (wine), tannin (tea), coffee and certain proteins found in legumes reduce the absorption of non-haem iron.
• Some fiber-rich foods reduce iron absorption. Whole-grain products, bran, soy and soy-derived products contain phytates that bind to iron and limit its absorption.^{4, 5}

It is possible to counteract some of the negative effects of foods that reduce iron absorption:

• adding a source of vitamin C to each meal (orange fruits and dark green or orange vegetables)
• including a source of meat, fish or poultry at every meal
• avoiding coffee or tea with meals^{4, 5}

6) How can the immune system be supported to overcome urinary tract and/or vaginal infections?

Urinary tract infections affect 80% of women at least once in their lives. According to Sherry Torkos, pharmacist and author of "The benefits of Berries", although the burning sensation, frequency and urgency of urinary tract infections are not uniquely female, they nevertheless account for a very large proportion of those affected. At least one infection affects half of all women over 65 every year.

In general, urinary tract infections are caused by bacteria (the most common being E. Coli), frequently present in the vagina, colon and rectum, and introduced through the urethra (the canal that evacuates urine).⁵

To support the immune system and fight urinary or vaginal infections, it's essential to drink plenty of water, practice good hygiene (wiping from front to back, urinating after each act of intercourse), wear cotton underwear, avoid perfumed products, and manage stress.

The addition of probiotics and a balanced diet can also help maintain a healthy microbiome and boost immune defenses. One medicinal plant to consider is cranberry. The probiotics it contains can help prevent bacteria from adhering to the walls of the urinary tract.^{4, 5}

7) Is there a link between skin problems and the menstrual cycle? And what to do about it?

The skin is the largest organ in the human body, protecting us from the outside world. It is our primary immune barrier. It excretes waste products, regulates body temperature and acts as a gateway for sweat and sebum.

Most of the skin changes that occur during puberty and later in life are due to small glands known as sebaceous glands. These generate and release an oily substance called sebum. Receptors in the sebaceous glands, like those in other areas of the skin, are sensitive to sex hormones.

There's a close link between the menstrual cycle and skin problems, mainly acne, due to hormonal fluctuations such as the drop in estrogen and rise in testosterone before and during the period. The skin tends to produce more sebum before and during menstruation. Acne flare-ups often occur during the premenstrual phase and menstruation.^{1, 4, 5, 9}

Natural supplements for women's health: Living Alchemy products

Fermentation starts a life process that the company Living Alchemy uses to transform and perfect the active ingredients of living plants in each of its products.

You'll benefit from the millions of years of evolution of plants with their nutrients and active ingredients, and use them in natural medicine.

Living Alchemy's herbs are organic, the result of a long traditional fermentation process, and produced in small batches. This fermentation takes place in a kombucha kefir culture with diversified strains of therapeutic micro-organisms (yeast and bacteria). The final stage, cold lyophilization (dehydration), preserves all this life of activated micro-organisms and nutrients. And to preserve all this vitality, the products are encapsulated slowly.¹⁰

The potential benefits of herbs are activated by fermentation: 

• Complete bioavailability
• Increase in key therapeutic nutrients
• Essential enzymes
• Made from a living plant

They provide bioavailable vitamins and minerals, probiotics, beta glucans (action on the immune system), peptides (proteins), short-chain fatty acids, nucleotides, polyphenols (antioxidants), enzymes and more.¹⁰

Your Flore Probiotique Woman

Certain bacteria have essential functions for our immunity, so that the slightest imbalance in our intestinal flora can have consequences for our health and lead to illness. A disorder that at first manifests itself discreetly, and if nothing changes, worsens. The balance of the intestinal microbiota (intestinal flora) is the source of 80% of our immunity.^{2, 3, 10 ,12}

Your Flora Woman from Living Alchemy is a probiotic designed for women's health, combining a culture of fermented kombucha kefir with over 45 diverse strains of micro-organisms, organic cranberry juice and roselle (hibiscus). This product aims to support digestive, vaginal and urinary health, as well as the immune system, by promoting a healthy microbiome (the collection of all micro-organisms) and balanced intestinal and vaginal flora in women of all ages.^{10 , 11, 12}

• Kefir-Kombucha symbiotic culture and prebiotics improve the balance of intestinal flora.
• Cranberry helps prevent urinary tract infections in women by preventing bacteria, particularly E. Coli, from clinging to the walls of the urinary tract and bladder, thereby reducing the risk of cystitis. Coli, from clinging to the walls of the urinary tract and bladder, reducing the risk of cystitis.^{10 , 11, 12}
• Roselle (hibiscus sabdariffa) contributes to vaginal flora, supports the urinary system and boosts the immune system. Together, these two plants can help maintain digestive, vaginal and urinary health. Their antioxidant properties can support cardiovascular health and the immune system, and promote a healthy ecosystem for women's well-being.^{10 , 11, 12}
• Immune support: organic soy fermentation and its rich prebiotic, probiotic and postbiotic content help the microbiome to flourish, supporting the immune system.^{10 , 11, 12}

Iron for Women

The product Women's iron from Living Alchemy can improve many aspects of women's health with its fermented iron formula, including supporting red blood cell formation, preventing iron deficiency and anemia, boosting daily energy and offering improved absorption, all without the common side effects of traditional iron supplements. It's designed for women with increased iron needs, such as menstruating or pregnant women and breastfeeding mothers.^{4 ,10 ,13, 14}

Better bioavailability and tolerance

Fermentation with koji makes iron easier to absorb and gentler on the stomach, reducing the side effects often associated with conventional iron supplements.¹⁰

Koji is the result of growing a microscopic fungus, Aspergillus oryzae, on a starch-rich substrate such as rice, barley or soy.¹⁰

During fermentation, koji mushrooms produce enzymes that break down carbohydrates and proteins in the substrate.

This decomposition enriches the substrate with nutrients such as vitamins, minerals and amino acids. It also creates beneficial compounds and increases mineral absorption.

The koji fermentation technique is an ancestral method used in Japan to produce foods and beverages such as sake, miso soup, soy sauce, mochi, and so on.¹⁰

Living Alchemy's Living Iron for Women is suitable for women who have difficulty absorbing iron or who are looking for a natural alternative to traditional iron supplements.^{4 ,10 ,13, 14}

Daily Women +

Daily Women + by Living Alchemy is a multivitamin. It's part of a revolutionary range of products containing the power of activated, full-spectrum nutrients derived from whole, fermented foods.

The advantage of using fermentation is that it increases tenfold the absorption of the vitamins and minerals present in the foods, plants and mushrooms in this multivitamin.

This innovative formula is designed to meet a variety of essential needs. These nutrients become powerful, as they are highly absorbable.^{15, 16}

Quotidien Femmes+: A fermented vitamin formula

Quotidien Femmes+: A fermented vitamin formula

Quotidien Femmes+: A fermented mineral formula

^{28, 29,30, 31, 32, 33, 34 ,35, 36, 37, 38, 39, 40}

The Quotidien Femmes + formula contains several plant extracts beneficial to women's health.

Red clover

It is said to have depurative (blood-cleansing), diuretic, choleretic (stimulates bile production), expectorant and antispasmodic properties.

Red clover is said to be rich in isoflavones and may relieve menopausal symptoms.^{15, 16, 26}

Raspberry leaf

Raspberry is an important tonic for the female reproductive system. It is good for all ages. It nourishes, strengthens and balances, and its tonic action is cumulative, making it an excellent support plant. It regulates the menstrual cycle, and its astringent action tones mucous membranes and balances heavy periods. It harmonizes premenstrual syndrome. It can also be a companion plant during pregnancy.^{10, 15, 16, 26, 27}

Cherry Acerola

High in vitamin C, as well as being a powerful antioxidant, it can support the immune system and nourish the adrenal glands in times of stress.^{10, 15, 27}

Superfoods: chlorella, kelp and baobab

Foods, plants and algae are major sources of these powerful phytochemicals and antioxidants. They are the toxic waste collectors that patrol our bodies.^{10, 15}

Beauté+

The Beauté+ product by Living Alchemy, enriched through a fermentation process, is a formula designed to support skin, hair and nails by combating premature aging, strengthening connective tissue and providing antioxidants through a blend of whole foods, vitamins and minerals such as astaxanthin and zinc. The use of fermentation aims to improve nutrient bioavailability and support intestinal health, an essential aspect of overall skin health.^{10, 17, 18}

Beauté + by Living Alchemy contains plant extracts, vitamins and minerals rich in benefits.

Ashwagandha

Useful for its adaptogenic properties that help reduce stress, its antioxidant effects that protect skin from damage and aging, and its support for cell regeneration and hydration. It thus contributes to firmer, smoother, more radiant skin and healthy hair.^{10, 17, 18, 19}

Helleborine rockweed

Rockweed is particularly useful for its exceptional moisturizing properties, its ability to boost the immune system thanks to its polysaccharides, and its supply of skin-friendly nutrients such as natural hyaluronic acid. It can also contribute to good digestive health and play a role in reducing the signs of skin ageing.^{10, 17, 18, 20}

Lemon

Lemon is used in Beauté + for its brightening, anti-aging and purifying properties, thanks to its richness in vitamin C and citric acid. It helps fade pigmentation spots, reduce excess sebum for oily skin, even out skin tone and protect skin from premature aging thanks to its antioxidant effects.^{10, 17, 18, 21}

Rice bran

It is rich in vitamins (B, K), minerals, antioxidants and essential fatty acids, which moisturize, soothe, nourish, even out skin tone and protect the skin against aggression. Its anti-aging properties thanks to inositol and its mattifying power for oily skin make it a versatile ingredient for healthier, softer, more radiant skin.^{10, 17, 18, 22}

Schisandra

Soothing anti-inflammatory and antioxidant properties. These benefits help relieve sensitive skin, reduce redness, protect cells from oxidative damage and promote skin regeneration. Schisandra is rich in bioactive compounds, such as lignans and vitamins, which contribute to healthier, more radiant skin.^{10, 17, 18, 23}

Zinc

Zinc is used particularly in its fermented form by koji, for its beneficial properties on skin resilience and its regulatory and protective action. Fermentation increases its bioavailability, facilitating its absorption and use by the body to strengthen the skin barrier, reduce inflammation, aid healing, and regulate sebum production, making it effective against acne, hyperpigmentation and skin aging.^{2, 4, 5}

Astaxanthin

Astaxanthin is used for its powerful antioxidant and anti-inflammatory properties, which help reduce the appearance of wrinkles, improve skin hydration and elasticity, and protect against UV damage. It helps strengthen the skin barrier, protect collagen and elastin, and reduce inflammation.^{10, 17, 18, 24}

Lawyer

Avocados are rich in vitamins (C, E, B9), essential fatty acids and antioxidants, which moisturize, nourish, soothe and repair skin tissue, improving elasticity and protecting the skin from aging and external aggression. It is often used as a mask, oil or cream for its nourishing and anti-aging virtues.^{10, 17, 18, 25}

Acerola

Finally, acerola is used for its richness in vitamin C and antioxidants, which protect the skin against free radicals (oxidative stress), stimulate collagen production to improve elasticity, reduce hyperpigmentation for a more even complexion, and moisturize the epidermis, resulting in healthier, more radiant skin and a healthy glow.^{10, 17, 18, 26}

In conclusion

With Living Alchemy, experience the alchemy of fermentation, which transforms ingredients for maximum bioavailability and efficacy.

About the author

Marie Couture, Certified Naturopath

Contact information for Marie Couture: 

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• Phone : 819-210-8978
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