Micronutrients – Small Substances, Big Impact
In our gynecological practice, we regard micronutrients as building blocks for hormonal balance, fertility, pregnancy, and the health of both mother and child. Vitamins, minerals, and trace elements support enzymes, hormones, the immune system, energy metabolism, and cellular function. Adequate intake contributes to well-being and stable health at every stage of life.
Specific Relevance for Women’s Health
Vitamins: Water-soluble (B vitamins, vitamin C) and fat-soluble (A, D, E, K). They act as cofactors in metabolic processes, support immunity, and protect cells. They are particularly important before and during pregnancy and while breastfeeding.
Minerals: Calcium, magnesium, potassium, iron, zinc, iodine. They strengthen bone metabolism, regulate fluid balance, promote blood formation, and support the nervous system. Iron deficiency is common during pregnancy, while sufficient iodine intake is crucial for thyroid function – especially in pregnancy.
Trace elements: Fluoride, selenium, copper, manganese, chromium, molybdenum. Even in small amounts, they are essential for enzymatic processes, detoxification, and hormonal regulation.
Requirements, Diet, and Individual Counseling
General rule: Adequate supply can be achieved through a varied diet – but this is not always equally feasible for everyone.
Specific recommendations must take into account individual factors such as blood values, menstrual cycle phase, pregnancy/breastfeeding, perimenopause, menopause, vegetarian/vegan diet, and chronic illnesses.
Practical Tips from Our Practice
- Variety of colors: A colorful selection of fruits and vegetables provides different vitamins and phytochemicals.
- Cooking methods: Gentle preparation (steaming, short cooking times) helps preserve water-soluble vitamins.
- Unsaturated fats and omega-3 oils: Have anti-inflammatory effects and aid vitamin absorption.
- Mind the dosage: More is not always better. Excess intake of certain micronutrients can be harmful. Always discuss supplements with us first.
Warning Signs and Safety
Deficiency symptoms may include fatigue, paleness, susceptibility to infections, muscle cramps, or sensitivity to cold. In such cases, blood tests and thorough medical history can help identify which micronutrients may be beneficial.
Overdosing on supplements can cause nausea, headaches, and liver or kidney damage. Iron, vitamins A/D, and iodine should not be taken independently in high amounts.
Concrete Example: PMS
Premenstrual syndrome (PMS) symptoms – such as mood swings, depressive episodes, food cravings, pain, breast tenderness, or weight gain – are familiar to almost all women. They typically occur 4–10 days before menstruation and are partly caused by hormonal imbalances.
The intake of micronutrients with pain-relieving, antispasmodic, and antidepressant properties can improve well-being and help prevent typical complaints.
- Vitamin B6 reduces depressive symptoms and sleep disturbances, and has positive effects on swelling and breast tenderness.
- Vitamin B1 and magnesium may help alleviate menstrual cramps.
- Women with good iron and zinc levels are less likely to suffer from PMS.
- Vitamin D helps reduce depressive symptoms.
- Agnus castus (chasteberry) (20 mg daily) has proven effects in reducing mood swings, typical PMS symptoms, and regulating the menstrual cycle.
- Omega-3 fatty acids (EPA and DHA) improve menstrual complaints due to their pain-relieving effects.
High-quality supplements provide high EPA and DHA concentrations, come in small, easy-to-swallow capsules, ensure high purity (e.g., Epax® fish oil), and contain a high triglyceride content for optimal bioavailability. Combining them with antioxidants such as tocotrienols further protects against oxidation.
Conclusion
Micronutrients are essential for women’s health – particularly around menstruation, conception, pregnancy, breastfeeding, perimenopause, and menopause. An individual assessment in our gynecological practice helps to optimize intake. Use our orthomolecular expertise as a valuable addition to a balanced diet, and clarify your specific supplementation needs in a personal consultation.
