SuppCo’s
Essential Health for Women in their 20s
Protocol overview
Last updated: Feb 22, 2024
7 Nutrients
Calcium
1000mg
Calcium is important for maintaining bone health and plays a role in muscle function, nerve signaling, and heart health. [1]
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Log in or sign upFolic Acid
400mcg DFE
An essential B vitamin critical for DNA synthesis, repair, and methylation, folic acid supports overall growth and helps maintain healthy cellular function. (For a precise explanation of why folic acid is recommended instead of methylated folate, and additional information relating to the MTHFR gene, please review the Warning section later in the Protocol). [2]
Iron
18mg
Essential for the formation of red blood cells and transporting oxygen throughout the body, iron is key for energy levels and cognitive function. [3]
Omega-3 fatty acids
1000mg
Beneficial for heart health, cognitive function, and may aid in maintaining a balanced mood. Omega-3 fatty acids are vital components of cell membranes and have anti-inflammatory properties. Choose a product with at least 250 mg DHA per serving. [4]
Probiotics
1 serving
Probiotics contribute to a healthy gut microbiome, which is vital for digestion, nutrient absorption, and immune function. Product strengths vary so look for those with at least 1 billion CFUs and multiple strains per serving. [5]
Vitamin B Complex
1 serving
Vitamin B Complex supplements support energy production and contribute to the health of the nervous system, skin, hair, and eyes. [6]
Vitamin D3
50mcg
Known as the "sunshine vitamin", Vitamin D3 is crucial for the absorption and metabolism of calcium and phosphorous, and is significant for maintaining strong bones and a healthy immune system. [7]
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Warnings
Do Not Take With: High doses of other supplements, particularly those containing iron or calcium, without consulting a healthcare provider, to avoid excessive intake.
Do Not Take If: You are pregnant or breastfeeding, or have any health condition that affects nutrient metabolism, without first consulting a healthcare provider.
Folic Acid and Folate: While many prenatal vitamins now contain methylated folate, only folic acid has been proven in large-scale clinical trials to prevent neural tube defects (NTDs), which is why it remains the standard of care recommended by the CDC, ACOG, and other major health authorities for anyone pregnant or trying to conceive. Methylated folate may help raise folate levels, particularly in individuals with MTHFR gene variants, its effectiveness in NTD prevention has not been clinically validated. Because these birth defects can develop very early in pregnancy, board-certified Obstetrician-Gynecologist, Dr. Natalie Crawford, recommends that if your prenatal contains only methylated folate, you add at least 400 mcg of folic acid daily to ensure adequate protection. If you have a known MTHFR variant or other concerns, please consult your healthcare provider.
- Matkovic, V., Goel, P., Badenhop-Stevens, N., Landoll, J., Li, B., Ilich, J., Skugor, M., Nagode, L., Mobley, S., Ha, E., Hangartner, T., & Clairmont, A. (2005). Calcium supplementation and bone mineral density in females from childhood to young adulthood: a randomized controlled trial.. The American journal of clinical nutrition, 81 1, 175-88 . https://doi.org/10.1093/AJCN/81.1.175
- Asemi, Z., Karamali, M., & Esmaillzadeh, A. (2014). Metabolic response to folate supplementation in overweight women with polycystic ovary syndrome: a randomized double-blind placebo-controlled clinical trial.. Molecular nutrition & food research, 58 7, 1465-73 . https://doi.org/10.1002/mnfr.201400033
- Fernández-Gaxiola, A., & De-Regil, L. (2011). Intermittent iron supplementation for reducing anaemia and its associated impairments in menstruating women.. The Cochrane database of systematic reviews, 12, CD009218 . https://doi.org/10.1002/14651858.CD009218.pub2
- Djuricić, I., & Calder, P. (2021). Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients, 13. https://doi.org/10.3390/nu13072421
- Bermúdez-Brito, M., Plaza-Díaz, J., Muñoz-Quezada, S., Gómez-Llorente, C., & Gil, Á. (2012). Probiotic Mechanisms of Action. Annals of Nutrition and Metabolism, 61, 160 - 174. https://doi.org/10.1159/000342079
- Sarris, J., Mehta, B., Óvári, V., & Giménez, I. (2021). Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence?. Nutricion hospitalaria. https://doi.org/10.20960/nh.03631
- Crescioli, C. (2020). Vitamin d merging into immune system-skeletal muscle network: effects on human health. Applied Sciences, 10(16), 5592
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