Hey there, Peachy Fam! đ
If you're just starting out on your fitness journeyâor even if youâve been at it for a whileâthere's one thing we all need to be mindful of: getting the right nutrients. Eating clean, whole foods is a fantastic foundation, but the truth is, even with the best diet, our bodies might still be missing out on some key vitamins and minerals. Thatâs where supplements can be a total game-changer.
I recently came across some golden advice from Sarah Thomsen Ferreira, a dietitian at the Cleveland Clinic Center for Functional Medicine, and I had to share it with you. Her insights are especially helpful for women who want to feel energized, strong, and radiant from the inside out. đ
Letâs dive into the top nutrients every woman should keep an eye onâespecially if youâre active or just beginning your wellness routine:
𦴠Calcium â For Strong Bones That Support Your Hustle
As we age (especially post-30), our bone density naturally begins to decline. Thatâs why getting enough calcium is crucialâit keeps our bones strong and helps prevent osteoporosis later on. Sarah recommends a daily intake of 500â600 mg, but itâs best to check with your healthcare provider for your personal needs.
Pro tip: Look for calcium supplements that are paired with Vitamin D for optimal absorption!
âď¸ Vitamin D â Your Mood & Immunity Booster
This sunshine vitamin does so much more than help with calcium absorption. It supports your immune system, boosts your mood, and even aids muscle recovery. Many of us (especially if we live in colder climates or wear lots of SPFâno shade, skincare queens!) donât get enough from sunlight alone. A high-quality supplement can help fill the gap.
đ§ Fish Oil (Omega-3s) â For Heart, Brain & Joint Health
Not a big fan of fish? No worries, girlâfish oil supplements can help you get those essential omega-3 fatty acids your body loves. They reduce inflammation, support heart health, and can even improve your skinâs glow. Look for products that contain both EPA and DHA and are tested for purity.
đż Folate (Folic Acid) â Essential for Cell Growth & Glow
Folate is a B-vitamin superstar, especially important for women of childbearing age. It helps with cell growth, DNA production, and is vital during pregnancy. While leafy greens and legumes are great sources, many women benefit from taking a supplementâjust be sure to choose methylfolate, the active form thatâs easier for your body to use!
đ Iron â Your Energy MVP
Feeling tired all the time? You might be low on iron, especially if you have heavy periods or follow a plant-based diet. Iron helps transport oxygen through your blood, giving your muscles the power they need to perform. A deficiency can leave you feeling weak and sluggish. Just a heads up: Always check your iron levels before supplementingâitâs one of those nutrients where too much can also be harmful.
đŞ Magnesium â For Muscles, Mood, and More
Magnesium is an unsung hero. It supports muscle function, balances your mood, regulates blood pressure, and even helps you sleep better. Youâll find it in leafy greens, nuts, and seeds, but if you're feeling stressed, working out a lot, or not sleeping well, a supplement can help restore balance.
đď¸ Lutein â Beauty & Vision in One
Want to protect your eyes and your skin? Lutein is an antioxidant that helps filter harmful blue light (hello, screen time!) and supports long-term eye health. Plus, itâs known for enhancing skin hydration and elasticity. Bonus: Itâs found in leafy greens and egg yolks but is often added to multivitamins for an extra beauty boost.
⨠Supplement Smarter, Not Harder
Now, a super important tip from Sarah Ferreira: Always choose third-party tested supplements. Look for ones that are USP Verified or tested by organizations like NSF or Informed Choice. These seals of approval mean your supplements are pure, safe, and contain exactly what they claimâno scary surprises.
đ Bonus: A Little Gift Just for You!
To help you kick off your journey with confidence, Iâve got a sweet deal for you:
Enjoy 15% OFF your first order with Peachy Inc.
Use code FRIEND15 at checkout đ
Bottom line, babe: Supplements arenât magic pillsâbut they can help fill in the gaps and give your body the support it needs to thrive, especially when youâre building new habits and pushing yourself to be your best. Always consult with your doctor or a dietitian to create a supplement routine that works just for you.
Youâve got this, and Iâm so proud of you for taking care of your gorgeous self! đ
With love & Peachy vibes,
Nat
