A lot of women know what the bare minimum should be in their supplement drawer: evening primrose oil (to balance those nasty hormonal changes) and calcium (to prevent osteoporosis). Also, the reasons for taking these are also a little hazy for most, so we thought this article would be helpful to explain what supplements are good and why.

While there other goodies out there that can help you deal with female-related diseases and conditions, we often feel confused with too much information, too. The problem is, there are so many products in health stores vying for your attention, how do you decide what you really need?

Here are the most important supplements that women should consider taking to give their health a boost:

Calcium
You should load up on calcium before 35 to form strong bones, because after that, this same built-up calcium will help to slow bone loss. Research has also proved that calcium helps to ease PMS symptoms and lower blood pressure.

Vitamin D3
This helps better absorption of calcium, which is essential for our bones. Breast cancer, diabetes, heart disease and multiple sclerosis are just a few illnesses that this vitamin keeps at bay.

Iron
Though most of us probably get enough iron in our diet, iron is something that anemic and pregnant women should look into. Anemia affects metabolism and energy enzymes, so supplementation would be advised to feel less weak. Pregnant women actually require double the dosage of iron because of the potential for blood loss while giving birth and experience increased blood volume during gestation.

Gamma-linolenic acid (GLA)
GLA is an essential fatty acid that reduces inflammation, but for women, it is useful because it lessens PMS and irritable bowl syndrome-like symptoms that occur during menstruation. You can find GLA in evening primrose oil, borage or black currant seed oil.

Vitex
Found in herbs like chaste tree berry or monk’s pepper, Vitex agnus-castus is an ancient remedy for PMS symptoms, irregular periods and infertility. Basically this substance acts as a hormonal balancer but is relatively gentle so you need to take it regularly for several months to see the effects.

Indole-3-carbinol (I3C)
If you consume more of this substance that is found in broccoli, brussels sprouts and cauliflower, you could possibly reverse conditions related to human papillomavirus (HPV) infection. Of course, these vegetables are also great for reducing cancer risk.

Folic acid
This B vitamin is often underrated and overlooked but it is essential in maintaining cell health, especially during pregnancy when women go through a period of high cell division. It is also important for menopausal women to take more folic acid to stave off heart disease and stroke.

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Harvard Medical School’s health magazine HEALTHbeat published an article in their June 10 issue that cranberry does help to prevent urinary tract infections (UTI).

If you take cranberry supplements religiously, you would know that there is always a disclaimer on the bottle which says it has not been scientifically proven that cranberry can stave off the pesky infection that many women face.

It isn’t something new but cranberry can finally be officially labeled as “proven in clinical trials”. The research groups show that participants experienced a 35 to 39 per cent reduction in the frequency of UTI over a 12-month period.

There is just one flaw: the studies conducted did not analyze if juice or supplements are more effective, or what level of intake is optimal. Well, we think more tests on that will come up in future, now that there is a revived interest in the relationship between cranberry and UTI.

Cranberry has become so common in women’s diets now — we drink it in cocktails, or pop it in capsules, or nibble the dried fruit covered in white chocolate. But what do you know about this popular dietary supplement? Here are four common myths associated with the cranberry:

Myth #1: Cranberries prevent UTI by making urine acidic.
This is false, as it is the powerful flavonoids, that stop bacteria (namely E.Coli) from sticking to the urinary tract. Cranberries do change the pH levels in urine but this has no connection to its bacteria-blocking capabilities. With such antioxidant potential, research is being done to see if it has the same impact on bacterial diseases in gums and stomach ulcers.

Myth #2: Cranberry products are a cure for UTI.
Research has found that cranberries can help prevent UTI, but is not a cure. So once the infection sets in, no amount of cranberries will fend off UTI and you need antibiotic treatment.

Myth #3: Red cranberries are more effective than white cranberries.
They are both just as effective in preventing UTI. The white cranberry may be harvested a month before the red variety and has a lower acidity profile, but contains the same amount of antioxidants.

Myth #4: Cranberry beverages are 100 per cent made of cranberry juice.
Most supermarket juice products only have a small percentage of cranberry juice concentrate and is often sweetened or diluted with other fruit juices. Pure cranberry can only be found in tablet and capsule form, or is sold in unsweetened concentrate form in health food stores for a fairly high price.

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Good bacteria can prevent or help certain frustrating health problems that perhaps regular pharmaceutial drugs cannot. Found in yoghurt, probiotics are highly popular in certain cultures — Northern Europeans have it with their meusli and the Japanese consume it as a healthy snack.

In the mid-90s, scientific research showed the efficacy of probiotic therapy and probiotic supplements are becoming more popular in the U.S. as more health professionals recommend it for disgestive disorders like irritable bowel syndrome, allergies, vaginal infections.

How do probiotics help? An estimated 100 trillion microorganisms represent more than 500 different species that reside in a healthy, normal bowel. These microorganisms actually keep harmful bacteria at bay, aid digestion and nutrient absorption while fostering immunity.

Probiotics are generally viewed as harmless — they are not classified as a drug in the U.S. and are sold as a dietary supplement. Probiotics are strain-specific, so certain types will only be good for treating particular conditions.

Let’s look at the illnesses that probiotics can lend a hand:

Diarrhea. Studies have shown that the bacterial strain, Lactobacillus GG, can shorten the course of infectious diarrhea in children (but not adults). Other clinical trials have also suggested that anti-biotic induced digestive upheaval can be reduced by as much as 60 per cent.

Crohn’s disease and irritable bowel syndrome. Certain strains of probiotics can prevent the these disorders from recurring, but more research needs to determine exactly which type would help these conditions.

Urogenital health. The female urogential area is as delicate as the digestive system where antibiotics, spermicides and birth control pills could throw the body out of whack. As a traditional treatment, yoghurt is eaten or inserted into the vagina to treat yeast infections. Probiotics are a popular self-remedy to fight common problems like vaginosis ( a fairly serious affliction that could lead to pregnancy complications and pelvic inflammatory disease), yeast infection, and urinary tract infection. But solid scientific studies have yet to support this claim.

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Are you seeking a way out of severe PMS symptoms? If your daily dose of evening primrose oil doesn’t seem to be enough for you, you can also find relief in herbal supplements. Many believers of these herbs are strong advocates of their efficacy but it’s important to note that natural remedies such as those mentioned in this article will take some time to be effective — at least six months. What these herbs seek to do is to normalize and rebalance your body.

Chaste berry (Vitex agnus-castus).As a hormonal balancer, this herb regulates the production of hormones in your body.

Pasque flower (Anemone pulsatilla). Highly toxic as a flower, it is only used as a treatment in its dried form which soothes abdominal pain.

Yarrow (Achillea millefolium) is known for its wound-healing properties and it also reduces heavy bleeding during menstruation.

Sage (Salvia officinalis), red clover (Trifolium pratense), blue cohosh (Caulophyllum thalictroides) and black cohosh (Cimicifuga racemosa) enhances the body’s natural supply as they are they contain chemical precursors of oestrogen. Dong quai (Angelica sinensis) also performs the same function but it curiously does not have any ostrogen precursor properties.

Wild yam (Dioscorea villosa) encourages the production of progesterone and is the only known herb that can do so. This Mexican plant was initially used in the manufacture of contraceptive pills. The advantage of wild yam is that it doesn’t raise sebum levels.

Red raspberry (Rubus ideaus) is a gentle herb that normalizes blood flow and reduces painful menstrual cramps.

Dandelion root (Taraxacum officinale) and burdock (Arctium lappa) are tonics that help improve liver function, which in turn, aid in eliminating unwanted hormones from the body.

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