MORE BLOG POSTS — vitamin D3

If your blood sugar has been creeping upward, you may be wondering whether there are natural ways to help bring it back down. The answer is yes. Several supplements have been studied for their ability to support healthier blood sugar levels and improve the way your body responds to insulin. Here are five of my favorites.   1. Berberine Berberine is a plant compound found in several herbs, including barberry and goldenseal. Of all the supplements used for blood sugar support, this one probably gets the most attention—and for good reason. Research suggests berberine can help lower fasting blood sugar...

You can be the poster gal of healthy eating and take a multivitamin every morning, but thanks to the “usual suspects,” you can still come up short on nutrients your body needs. And after 40, things like hormonal shifts can change how your body uses certain nutrients. Chronic stress can increase demand. Gut problems can interfere with absorption. Medications can quietly deplete nutrients over time. And if you’re eating less in an attempt to lose weight—or taking a medication that dramatically reduces your appetite—you may simply not be getting enough in the first place. Unfortunately, nutrient deficiencies don't always announce...

Have you ever walked into a room and forgotten why you were there? Struggled to recall a familiar word during a conversation? Read the same paragraph three times because your mind kept wandering? Me too! Many women over 40 begin noticing subtle changes in memory, concentration, and mental clarity. While these experiences can be worrisome, they don't necessarily mean you're developing dementia. In many cases, they're a normal part of the hormonal transition that occurs during perimenopause and menopause. Estrogen plays an important role in brain function, influencing memory, attention, and communication between brain cells. As estrogen levels begin to...

One of the most common complaints I hear from my female patients over 40 is that they're losing more hair than they used to—even if they haven't changed a thing. Sometimes it's the growing collection of hair wrapped around the shower drain. Sometimes it's the increasingly crowded hairbrush. Other times it's a ponytail that seems noticeably thinner than it once was. The truth is that some degree of hair shedding is completely normal. Most people lose dozens of hairs every day as part of the natural hair growth cycle. But if you're noticing more hair than usual in your brush,...

For years, creatine has been pigeonholed as a supplement reserved for bodybuilders, powerlifters, and twenty-somethingers chugging protein shakes at the gym. Fortunately, that outdated reputation is finally beginning to crumble. In reality, creatine may be one of the most well-researched—and underutilized—supplements for women over 40. As estrogen levels begin to fluctuate during perimenopause and eventually decline after menopause, women experience predictable changes in body composition. Muscle mass gradually decreases. Strength begins to fade. Recovery after exercise often takes longer. Bone density can decline. Even cognitive changes such as brain fog and mental fatigue become increasingly common. Collectively, these changes contribute...