Vitamin D Essential for calcium absorption; helps maintain bone health, reducing the risk of osteoporosis. Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified dairy products, egg yolks, supplements Calcium Vital for maintaining bone density and preventing osteoporosis. Sources: Dairy products, leafy green vegetables, almonds, fortified plant-based milks, supplements Vitamin E May help reduce hot flashes and night sweats; acts as an antioxidant. Sources: Almonds, sunflower seeds, hazelnuts, spinach, broccoli, avocado Vitamin B6 Helps regulate mood by aiding in serotonin production; may reduce symptoms like depression and anxiety. Sources: Chickpeas, bananas, potatoes, fortified cereals, chicken, fish Magnesium Supports muscle and nerve function; helps alleviate insomnia and mood swings. Sources: Nuts, seeds, whole grains, leafy green vegetables, legumes Omega-3 Fatty Acids Support heart health and may reduce the frequency and severity of hot flashes. Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, fish oil supplements Black Cohosh Frequently used in herbal remedies to alleviate hot flashes, night sweats, and mood swings. Sources: Herbal supplements (consult a healthcare provider before use) Red Clover Contains phytoestrogens that may help reduce hot flashes and other menopausal symptoms. Sources: Herbal supplements, tea (consult a healthcare provider before use) Soy Isoflavones Plant compounds with estrogen-like effects; may reduce hot flashes and support overall hormone balance. Sources: Soybeans, tofu, tempeh, soy milk, supplements Probiotics Support gut health and may improve mood and digestion during menopause. Sources: Yogurt, kefir, sauerkraut, kimchi, probiotic supplements Additional Recommendations Balanced Diet: Aim for a well-rounded diet that includes the nutrients listed above to help manage menopause symptoms. Regular Exercise: Physical activity can help maintain bone health, improve mood, and alleviate stress. Hydration: Drink plenty of water to stay hydrated, which can also help manage symptoms like hot flashes. Consult Healthcare Providers: Always consult with healthcare providers before starting any new supplement or making significant dietary changes.

Vitamin A Essential for maintaining good vision, particularly night vision; prevents dry eyes and inflammation. Sources: Carrots, sweet potatoes, spinach, kale, eggs, liver Vitamin C Protects the eyes from damage caused by ultraviolet (UV) light; supports the health of blood vessels in the eyes. Sources: Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, Brussels sprouts Vitamin E Acts as an antioxidant, protecting eye cells from free radical damage; may reduce the risk of age-related macular degeneration (AMD). Sources: Almonds, sunflower seeds, hazelnuts, peanuts, spinach, avocado Zinc Essential for bringing vitamin A from the liver to the retina to produce melanin, a protective pigment. Sources: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products Lutein and Zeaxanthin Protect the eyes by filtering harmful high-energy blue wavelengths of light; support overall eye health. Sources: Leafy greens (kale, spinach), corn, carrots, orange peppers, egg yolks Omega-3 Fatty Acids Support the health of the retinal cells; help prevent dry eyes. Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, fish oil supplements Beta-Carotene Converts into vitamin A in the body, which is crucial for vision. Sources: Carrots, sweet potatoes, butternut squash, cantaloupe, apricots

Melatonin Regulates the sleep-wake cycle and helps induce sleep. Sources: Supplements, and small amounts are found in cherries, grapes, and tomatoes Magnesium Promotes relaxation and helps regulate neurotransmitters involved in sleep. Sources: Leafy greens, nuts, seeds, whole grains, and legumes Vitamin D Influences sleep quality and duration, and deficiency has been linked to poor sleep. Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks Calcium Helps the brain use tryptophan to produce melatonin. Sources: Dairy products, leafy greens, almonds, and fortified plant milks Tryptophan An amino acid that the body uses to produce serotonin and melatonin. Sources: Turkey, chicken, eggs, cheese, nuts, seeds, and tofu Vitamin B6 Helps convert tryptophan to serotonin, which can be converted to melatonin. Sources: Fish, bananas, chickpeas, and fortified cereals Glycine An amino acid that promotes deeper and more restful sleep. Sources: Meat, fish, dairy, and collagen supplements Valerian Root Used as a natural remedy to promote relaxation and improve sleep quality. Sources: Valerian root supplements and tea L-Theanine An amino acid that promotes relaxation without drowsiness. Sources: Tea leaves, especially green and black tea Lavender Has calming effects that can improve sleep quality. Sources: Essential oils, lavender tea, and aromatherapy products Chamomile Contains antioxidants that promote relaxation and sleep. Sources: Chamomile tea and supplements Omega-3 Fatty Acids Can help reduce anxiety and improve sleep quality. Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts

Omega-3 Fatty Acids Reduce the production of inflammatory molecules and chemicals in the body. Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts Curcumin (Turmeric) Potent anti-inflammatory and antioxidant properties. Sources: Turmeric root and turmeric powder Ginger Contains compounds that have anti-inflammatory and antioxidant effects. Sources: Fresh ginger root, ginger powder Vitamin D Modulates the immune system to combat inflammation. Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks Vitamin E Acts as an antioxidant that can help reduce inflammation. Sources: Nuts, seeds, spinach, and broccoli Resveratrol Anti-inflammatory properties that can help lower inflammation markers. Sources: Red grapes, red wine, blueberries, and peanuts Quercetin An antioxidant that reduces inflammation by neutralizing free radicals. Sources: Apples, onions, green tea, and citrus fruits. Anthocyanins Anti-inflammatory and antioxidant effects. Sources: Berries (blueberries, strawberries, blackberries), red cabbage, and cherries Selenium Helps lower oxidative stress, thereby reducing inflammation. Sources: Brazil nuts, seafood, eggs, and whole grains Zinc Plays a role in reducing oxidative stress and inflammation. Sources: Meat, shellfish, legumes, seeds, and nuts Polyphenols Natural compounds with anti-inflammatory properties. Sources: Green tea, dark chocolate, and various fruits (especially berries) Probiotics Support gut health, which is related to inflammatory responses. Sources: Yogurt, kefir, sauerkraut, and other fermented foods

Vitamin C Enhances the production and function of white blood cells. Sources: Citrus fruits, strawberries, bell peppers, spinach, kale, and broccoli Vitamin D Regulates immune response and decreases the risk of infections. Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks Vitamin E Acts as an antioxidant to protect cells from damage and helps maintain immune function. Sources: Nuts, seeds, spinach, and broccoli Vitamin A Maintains the structure of cell membranes, involved in immune response. Sources: Carrots, sweet potatoes, spinach, and fortified cereals Zinc Crucial for normal development and function of immune cells. Sources: Meat, shellfish, legumes, seeds, and nuts Selenium Plays a crucial role in the antioxidant defense system and helps regulate the immune system. Sources: Brazil nuts, seafood, eggs, and whole grains Iron Essential for immune cell proliferation and maturation. Sources: Red meat, poultry, seafood, beans, and fortified cereals Folate (Vitamin B9) Necessary for DNA synthesis and repair in cells, which is vital for immune function. Sources: Leafy greens, legumes, seeds, and fortified grains Probiotics Support gut health, which is closely linked to immune health. Sources: Yogurt, kefir, sauerkraut, and other fermented foods Omega-3 Fatty Acids Anti-inflammatory effects that help regulate the immune system. Sources: Fatty fish (like salmon and mackerel), flaxseeds, and walnuts

Omega-3 Fatty Acids Supports synaptic plasticity and cognitive function. Sources: Fish oil, salmon, mackerel, flaxseeds. Vitamin E Protects brain cells from oxidative stress and improves memory. Sources: Nuts, seeds, spinach, broccoli. Vitamin B12 Essential for neurological function and cognitive performance. Sources: Meat, fish, dairy products, fortified cereals. Vitamin D Supports overall brain health and cognitive function. Sources: Sunlight exposure, fatty fish, fortified milk. Folate (Vitamin B9) Critical for brain development and cognitive functions. Sources: Leafy greens, legumes, eggs, citrus fruits. Iron Involved in neurotransmitter function and cognitive abilities. Sources: Red meat, lentils, spinach, tofu. Magnesium Supports learning and memory functions. Sources: Spinach, almonds, avocados, dark chocolate. Zinc Enhances memory and cognitive stability. Sources: Meat, shellfish, legumes, seeds. Coenzyme Q10 (CoQ10) Improves mitochondrial function and energy production in brain cells. Sources: Organ meats, soybeans, fatty fish. Phosphatidylserine Supports cognitive functions and memory retention. Sources: Soy lecithin, white beans, mackerel, herring.

Omega-3 Fatty Acids Supports cognitive function and reduces ADHD symptoms. Sources: Fish oil, flaxseeds, chia seeds, walnuts Magnesium Enhances relaxation and helps manage ADHD symptoms. Sources: Spinach, almonds, dark chocolate, avocados Zinc Improves brain function and reduces hyperactivity. Sources: Meat, shellfish, legumes, seeds Iron Essential for dopamine production which can help with focus. Sources: Red meat, lentils, spinach, tofu Vitamin B6 Supports neurotransmitter synthesis, improving brain function. Sources: Poultry, fish, potatoes, bananas Vitamin D Regulates mood and brain function. Sources: Sunlight exposure, fatty fish, fortified milk Vitamin C Protects the brain against oxidative stress. Sources: Citrus fruits, strawberries, bell peppers Folate (Vitamin B9) Crucial for brain function and emotional regulation. Sources: Leafy greens, legumes, eggs, nuts Coenzyme Q10 (CoQ10) Supports mitochondrial function and energy production in brain cells. Sources: Organ meats, soybeans, fatty fish

Magnesium Helps regulate neurotransmitters and reduces the stress hormone cortisol. It's essential for muscle relaxation and overall calmness. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) B Vitamins, particularly B6, B9 (Folic Acid), and B12, support brain health, improve mood, and reduce symptoms of anxiety and depression. They help in the production of serotonin and other neurotransmitters. Vitamin C Supports the adrenal glands, which play a crucial role in stress response. It also helps reduce oxidative stress and boosts the immune system. Vitamin D Enhances mood and has been linked to reduced levels of anxiety and depression, particularly in people with low levels of this vitamin. Omega-3 Fatty Acids Reduce inflammation and have been shown to lower anxiety and depression. They promote brain health and improve mood. Zinc Supports a healthy brain and immune function. It can help in reducing symptoms of anxiety and depression. Iron Essential for oxygen transport and energy production, low levels of which can lead to fatigue and exacerbate stress. Calcium Supports nervous system health and muscle function, which can help to alleviate the physical symptoms of stress. Potassium Helps reduce muscle tension and maintain proper nerve function, which can alleviate stress.

FAQs - Soul Stairway

Menopause Relief

Vitamin D Essential for calcium absorption; helps maintain bone health, reducing the risk of osteoporosis. Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified dairy products, egg yolks, supplements Calcium Vital for maintaining bone density and preventing osteoporosis. Sources: Dairy products, leafy green vegetables, almonds, fortified plant-based milks, supplements Vitamin E [...]

Kim Murray2024-09-15T18:40:16-07:00Menopause Relief|Comments Off

Women’s Reproductive Health

Vitamin D Supports hormone regulation and may reduce the risk of breast cancer; aids in calcium absorption for bone health. Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified dairy products, egg yolks, supplements Vitamin E Acts as an antioxidant protecting cell membranes, including breast tissue; may reduce breast pain and [...]

Kim Murray2024-09-15T18:31:54-07:00Women's Reproductive Health|Comments Off

Eyes/Vision

Vitamin A Essential for maintaining good vision, particularly night vision; prevents dry eyes and inflammation. Sources: Carrots, sweet potatoes, spinach, kale, eggs, liver Vitamin C Protects the eyes from damage caused by ultraviolet (UV) light; supports the health of blood vessels in the eyes. Sources: Citrus fruits (oranges, lemons, grapefruits), [...]

Kim Murray2024-09-15T18:12:21-07:00Eyes/Vision|Comments Off

Sleep

Melatonin Regulates the sleep-wake cycle and helps induce sleep. Sources: Supplements, and small amounts are found in cherries, grapes, and tomatoes Magnesium Promotes relaxation and helps regulate neurotransmitters involved in sleep. Sources: Leafy greens, nuts, seeds, whole grains, and legumes Vitamin D Influences sleep quality and duration, and deficiency has [...]

Kim Murray2024-09-15T18:40:37-07:00Better Sleep|Comments Off

Anti-inflammatory

Omega-3 Fatty Acids Reduce the production of inflammatory molecules and chemicals in the body. Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts Curcumin (Turmeric) Potent anti-inflammatory and antioxidant properties. Sources: Turmeric root and turmeric powder Ginger Contains compounds that have anti-inflammatory and antioxidant effects. Sources: Fresh ginger root, [...]

Kim Murray2024-09-15T18:41:49-07:00Anti-inflammatory|Comments Off

Immunity

Vitamin C Enhances the production and function of white blood cells. Sources: Citrus fruits, strawberries, bell peppers, spinach, kale, and broccoli Vitamin D Regulates immune response and decreases the risk of infections. Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks Vitamin E Acts as an antioxidant to [...]

Kim Murray2024-09-15T17:56:37-07:00Immunity|Comments Off

Memory

Omega-3 Fatty Acids Supports synaptic plasticity and cognitive function. Sources: Fish oil, salmon, mackerel, flaxseeds. Vitamin E Protects brain cells from oxidative stress and improves memory. Sources: Nuts, seeds, spinach, broccoli. Vitamin B12 Essential for neurological function and cognitive performance. Sources: Meat, fish, dairy products, fortified cereals. Vitamin D Supports [...]

Kim Murray2024-09-15T17:43:47-07:00Memory|Comments Off

ADHD/Brain Function

Omega-3 Fatty Acids Supports cognitive function and reduces ADHD symptoms. Sources: Fish oil, flaxseeds, chia seeds, walnuts Magnesium Enhances relaxation and helps manage ADHD symptoms. Sources: Spinach, almonds, dark chocolate, avocados Zinc Improves brain function and reduces hyperactivity. Sources: Meat, shellfish, legumes, seeds Iron Essential for dopamine production which can [...]

Kim Murray2024-09-15T18:45:15-07:00ADHD/Brain Function|Comments Off

Cardiovascular Health

Magnesium Helps regulate neurotransmitters and reduces the stress hormone cortisol. It's essential for muscle relaxation and overall calmness. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) B Vitamins, particularly B6, B9 (Folic Acid), and B12, support brain health, improve mood, and reduce symptoms of anxiety and depression. They [...]

Kim Murray2024-09-15T17:32:04-07:00Cardiovascular|Comments Off

Stress Relief

Magnesium Helps regulate neurotransmitters and reduces the stress hormone cortisol. It's essential for muscle relaxation and overall calmness. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) B Vitamins, particularly B6, B9 (Folic Acid), and B12, support brain health, improve mood, and reduce symptoms of anxiety and depression. They [...]

Kim Murray2024-09-15T18:44:50-07:00Stress Relief|Comments Off