Complete Wellness For Women:
Thriving Through All Stages of Life
A life-stage guide to supplements, lifestyle tips, conditions, and holistic support.
Adolescence: (Ages 10-19)
Focus: Hormonal balance, Menstrual health, Emotional Well-Being
Common Conditions & Solutions
Condition:
Irregular Periods
PMS & Cramps
Acne
Mood Swings
Low Energy
Solutions:
Vitex, Magnesium, Balanced Meals
Magnesium Glycinate, B6, Epsom Salt Baths
Zinc, DIM, Cut Sugar, Support Liver Detox
Omega-3s, Vitamin D, Exercise
Iron (if menstruating), Adaptogens, Protein
Recommended Supplements
• Magnesium Glycinate
Why: Calms the nervous system, reduces cramps, supports better sleep
• Omega-3s
Why: Promotes brain development, balances mood, and reduces inflammation
• Vitamin D3 + K2
Why: Supports bone growth, hormone regulation, and immune health
• Iron (if needed)
Why: Replaces blood lost during menstruation, prevents fatigue
• Zinc
Why: Supports skin health and regulates sebum (oil), supports immune defense
Reproductive Years: (Ages 20-40)
Focus: Cycle balance, fertility, energy, stress support
Common Conditions & Solutions
Condition:
PCOS
PMS/PMDD
Endometriosis
Fertility Support
Stress/ Anxiety
Solutions:
Myo-inositol, Berberine, Low-GI diet
B6, Chasteberry, Calcium, Magnesium
Curcumin, Omega-3s, avoid xenoestrogens
Prenatal, Omega-3s, CoQ10, Maca
Ashwagandha, Rhodiola, Magnesium
Recommended Supplements
• Myo-Inositol
Why: Improves insulin sensitivity and ovarian function (great for PCOS)
• B-Complex (Methylated)
Why: Supports energy production, nervous system health, and detox pathways
• Vitex (Chasteberry)
Why: Naturally balances progesterone and improves cycle regularity
• Maca Root
Why: Enhances libido, mood, and stamina
• Ashwagandha/Rhodiola
Why: Reduces stress, supports adrenals, balances cortisol levels
Pregnancy & Postpartum:
Focus: Fetal development, recovery, emotional and physical restoration
Common Conditions & Solutions
Condition:
Morning Sickness
Low Energy
Postpartum Hair Loss
Postpartum Mood Swings
Breastfeeding Support
Solutions:
B6, Ginger, Eating Small Meals
Iron-rich Diet, Prenatal, Magnesium
Collagen, Zinc, Thyroid Support if needed
Omega-3, Magnesium, Support network
Fenugreek, Hydration, Nutrient-dense meals
Recommended Supplements
• Prenatal Multivitamin (with Methylfolate)
Why: Provides foundational nutrients for mom and baby, supports neural tube & placenta
• DHA/EPA (Omega-3s)
Why: Crucial for baby’s brain development and reduces postpartum depression risk
• Magnesium Glycinate
Why: Supports muscle function, sleep, and mood regulation
• Probiotics
Why: Boosts immunity and supports digestion in mom and baby
• Collagen + Vitamin C
Why: Aids in skin healing, tissue repair, and joint recovery postpartum
Perimenopause: (Typically Ages 35-50)
Focus: Hormonal fluctuation, adrenal support, metabolism
Common Conditions & Solutions
Condition:
Hot Flashes
Night Sweats/Sleep
Weight Changes
Anxiety/Irritability
Cycle Irregularity
Solutions:
Phytoestrogens, Cooling Herbs, BHRT
Magnesium, Calming Adaptogens, CBT
Balanced blood sugar, Reduce simple carbs
Ashwagandha, Magnesium, Blood sugar
Vitex, DIM, Liver support, Reduce Alcohol
Recommended Supplements
• Magnesium + B6
Why: Calms the nervous system, regulates mood and sleep, & supports hormonal balance
• DIM (Diindolylmethane)
Why: Supports estrogen metabolism and detoxification of excess estrogens
• Adaptogens (Ashwagandha, Rhodiola)
Why: Help the body adapt to stress, support adrenal health, and reduce fatigue
• Evening Primrose Oil
Why: Eases breast tenderness and supports healthy skin and hormonal balance
• Omega-3s
Why: Support cardiovascular health, reduce inflammation, and help balance hormones
Menopause & Post Menopause: (Typically 50+)
Focus: Bone density, brain function, cardiovascular health, and sexual wellness
Common Conditions & Solutions
Condition:
Vaginal Dryness
Bone Loss
Cognitive Decline
Libido Decline
Heart Health
Solutions:
Hyaluronic Acid, DHEA Suppositories
Calcium, Magnesium, Vitamin D3/K2
Lion’s Mane, Omega-3s, B-Complex
Maca, DHEA (low dose)
CoQ10, Healthy Fats, Plant-based diet
Recommended Supplements
• Vitamin D3 + K2
Why: Improves calcium absorption for bone health and supports cardiovascular function
• Calcium + Magnesium (Citrate or Glycinate)
Why: Strengthens bones, relaxes muscles, and improves sleep quality
• Phytoestrogens (Red Clover, Soy Isoflavones)
Why: Provide gentle estrogen-like support for symptoms without hormone therapy
• CoQ10
Why: Supports mitochondrial health, energy production, and heart health
• Collagen Peptides
Why: Supports bone, skin, and joint integrity, especially post-menopause