The mineral relaxes your muscles to relieve cramps. It also balances insulin levels to help conditions like polycystic ovarian syndrome, says Cindy Klinger, a dietitian in Oakland, California. Aim for 320mg a day, from almonds, ﬂaxseeds, and legumes.
Low levels are associated with yeast infections, urinary tract infections, and bacterial vaginosis, says Dr Anita Sadaty, an integrative gynaecologist in Roslyn, New York. Vitamin Drevs production of antimicrobial compounds called cathelicidins. She says getting up to 2,000 IU a day is safe, from a supplement or salmon and fortiﬁed dairy products.
Widely available in powder form, this superfood plant contains a mix of calcium, magnesium, and vitamin C to balance the stress hormones that kill sex drive, Dr Sadaty says. (It’s especially beneﬁcial for women on antidepressants, which often affect libido.) She suggests adding a scoop of the energising powder to your morning smoothie.
We think of it mostly for gut health, but this nutrient also helps pull excess oestrogen from the body, which can reduce PMS and may even prevent uterine ﬁbroids, Cindy says. Start with half cup a day of leafy greens and cruciferous vegetables, and work your way up to two cups. This will help your system acclimate to prevent bloating.
TEXT KYLIE GILBERT PHOTO 123RF.COM