Best Supplements for Women
Women's nutritional needs evolve. At different life stages such as adolescence, perimenopause and menopause, hormone changes are inevitable, and micronutrient needs fluctuate.
While a balanced diet is vital, supplements may provide targeted support during various life stages or with specific health needs. With countless options available, focusing on evidence-based choices is key. Let’s dive into the facts and explore how and when supplements can support women's wellbeing.
- Why is it important for women to take vitamins?
- What are the essential supplements for women?
- Supplements to support adolescents
- Supplements for when you're in your 20s and 30s
- Supplements for pregnancy
- Supplements to support perimenopause and menopause symptoms
- Supplements for energy
- How to identify hormone imbalance and how to support it
Why is it important for women to take vitamins?
A balanced diet is the gold standard for meeting nutritional needs, but vitamins and mineral supplements can also be important in some situations to support women through life stages where deficiencies pose an increased risk.
For example, folic acid is almost considered essential while attempting to conceive and for the first 12 weeks of pregnancy to help prevent birth defects.
Increased iron may be needed during heavy periods, vitamin D during winter months or calcium post-menopause to maintain bone health when dietary intake isn’t enough, or when absorption is reduced.
Not every woman needs supplements, but they can make a difference in the right circumstances.
What are the essential supplements for women?
For personalised advice or if you're dealing with specific symptoms, it's always a good idea to reach out to a registered nutritionist or dietitian. That said, here are some micronutrients that can support women at various ages.
Adolescence
During adolescence, the body undergoes hormonal changes and rapid growth, increasing energy and nutrient needs, coupled with the fact that eating patterns and activity levels may also change.1
Teenagers with limited dietary variety may benefit from supplements, but don’t forget it’s important to consult a healthcare professional before starting any new regimen.
Below are some key vitamins and minerals that may support adolescents during this growth phase.
Iron
This trace element is crucial for adolescents as needs can increase during this time due to rapid growth. This is also a time when girls begin their periods and the level of haemoglobin (which iron is part of) in the blood increases.2
Calcium
Calcium is important for the development of bones and teeth and especially important in adolescence as we lay down 40-60% of our total adult bone mass during puberty.3
Vitamin D
A fat-soluble vitamin that supports bone and muscle health, it helps increase the absorption of calcium from the intestine.4
We can’t make vitamin D, and it isn’t readily available through food, so, the NHS recommends that all children and adults over 4 years old take 10 micrograms each day during the autumn and winter months.
Excess vitamin D gets stored in our bodies, so always check dosages match your needs.5
Vitamin B12
Through adolescence people can start to take greater control of their diet and make lifestyle choices for themselves, choices such as following a plant-based diet, excluding meat and dairy.
If this is the case supplementing with vitamin B12 as there are very limited plant sources of this vitamins, unless the food is fortified.6
In your 20s and 30s
Adult life generally sees everyone fighting to find balance between careers, relationships, and personal goals, making it essential to focus on nutrients that support overall well-being.
Supplements like vitamin D are crucial for bone health, particularly as bone density peaks during this time and omega-3 fatty acids, found in foods such as oily fish, can promote heart health, reduce inflammation, and support cognitive function.
Omega-3 fatty acids
Omega-3 fatty acids (EPA and DHA) are beneficial for brain health, heart health, and reducing inflammation.
If you’re struggling to get enough omega-3 through diet, then starting omega-3 supplements at this age may be beneficial for future heart health.10
Iron
Women’s iron needs are generally higher than men’s due to menstruation, with a recommended intake of 14.8mg per day for those aged 19 to 49.9
Iron is a vital component of red blood cells, which carry oxygen throughout the body, and insufficient iron can lead to fatigue.11
This is particularly important in your 20s and 30s, as your body is still in a phase of growth and activity, and maintaining adequate iron levels supports energy and immune function.
If you're experiencing symptoms of low iron, such as fatigue, chest pain, pale skin, or dizziness, it’s important to consult a healthcare professional who can diagnose iron deficiency through a blood test.
Vitamin D
Vitamin D retains importance in this life stage as bone density peaks around this age and is always an advised supplement for the winter months.
Ashwagandha KSM-66
This adaptogenic herb has gained popularity for its links to stress management and mental clarity which may be helpful for anyone juggling priorities in a hectic society.
However, it’s important to consider its safety especially when used in combination with other mediations or supplements, so chat with a healthcare provider before taking it.12
Pregnancy
Pregnancy significantly increases nutritional demands to support the baby’s growth and development, the formation of the placenta, and changes in the mother’s body, such as higher energy needs.7
While a balanced diet is essential, supplementation can play a key role when guided by your midwife or doctor. The NHS also recommends specific supplements for the general population during pregnancy.
Folic acid
Folic acid is essential pre-conception and during pregnancy as it helps prevent birth defects such as neural tube defects.8
The NHS advises women to take 400 micrograms of folic acid when trying to conceive, ideally three months before, and during the first 12 weeks of pregnancy to support the baby’s healthy development.9
Vitamin D
Vitamin D helps to keep bones and muscles healthy? So, it’s no wonder that it’s important for helping babies to develop.
The dose for pregnant women does not change and the NHS still recommends 10 micrograms of vitamin D between October and March (NHS).
Vitamin A
There are some nutrients to be mindful of. Avoiding supplements containing vitamin A (retinol) during pregnancy is advised as too much may harm the baby’s development.9
Perimenopause and menopause
The time leading up to menopause, known as perimenopause, is marked by hormonal changes as is the menopause itself.
While some women transition without symptoms, others may experience challenges that can be supported with supplements alongside a healthy diet and lifestyle.
If you’re experiencing symptoms the best first step is to see a healthcare professional, since these may be hormone related rather than a deficiency.
However, there are some micronutrients that may be helpful to support the effects of hormonal changes on the body during this time.
If you’re taking supplements alongside HRT, consult your GP to ensure there are no nutrient or drug interactions.
Vitamin D
Yes, vitamin D is still a key nutrient across all life phases; however, it is especially key as we age.
Oestrogen, which supports the density of our bones, decreases meaning that our bone health becomes compromised.13
Vitamin D increases the efficiency of our calcium absorption and can help protect against osteoporosis, so don’t forget your 10ug during the winter months.
Calcium
Calcium works with vitamin D to keep our bones strong, helping to reduce the risk of osteoporosis during ageing.14 Adults need 700mg a day according to the NHS.
Magnesium
Magnesium is a versatile mineral that plays a vital role in over 300 enzymatic processes in the body, including energy production, muscle function, and nervous system health.
Observational studies show an association between magnesium and sleep quality so may be useful if you are struggling with sleep which can be common around menopause.15
Probiotics
As we age microbiome seemingly becomes less diverse and yet a subset of bacteria in our microbiome known as the estrobolome are important in helping us to regulate oestrogen.16
Probiotics are the bacteria themselves and can be taken as tablets, liquid yoghurts or drinks to help re-populate your gut microbiome.
Gut gummies, often containing probiotics and prebiotics (the food they eat), can help to support a healthy microbiome, improve digestion, and help manage bloating or discomfort.
Zinc
A review of the evidence around zinc found that improving zinc status in pre-menopausal women can have a positive impact on cognitive and emotional functioning, supporting better mental clarity and mood regulation.
This makes it an important nutrient to consider for women during this stage of life.17
Supplements for energy
While food first is the best approach, for someone leading a busy lifestyle, supplements may help fill nutritional gaps, manage stress, and boost overall energy.
Here’s a couple of supplements that may be useful for someone on the go:
Lion’s Mane Gummies
Emerging research suggests that Lion’s mane may show promise in reducing stress and improving cognitive function.18
In a pilot study Lion’s mane reduced stress and improved the speed of performance in healthy, young adults,18 although this should be interpreted with caution was a small sample size.
Multivitamin Gummies
Busy individuals often struggle to get all the nutrients they need from their diet alone, especially when eating on-the-go.
A good multivitamin can fill in the gaps and ensure essential vitamins and minerals are being consumed.
Although a review of the evidence concluded that multivitamins may provide just a small benefit, research also concluded no major adverse effects of using them.19,20
How to identify hormone imbalance and how to support it
Hormone imbalance occurs when the levels of hormones in the body are either too high or too low.
Hormones are chemical messengers that regulate many bodily functions, including metabolism, mood, reproduction, and growth.
When hormones are out of balance, it can have a wide range of symptoms, affecting various systems in the body. Identifying hormone imbalances early can help prevent long-term health issues and improve overall well-being.
Hormonal imbalances in women can manifest as irregular periods, fatigue, weight fluctuations, mood swings, or changes in skin and hair.
These imbalances are often influenced by factors like stress, poor nutrition, lack of sleep, or underlying conditions such as polycystic ovary syndrome (PCOS) or perimenopause.
Supporting hormonal health involves adopting a balanced diet rich in whole foods, especially those high in fibre, healthy fats, and antioxidants, such as vegetables, nuts, seeds, and fatty fish.
Regular exercise can also help regulate hormones by reducing stress and improving insulin sensitivity. Prioritizing quality sleep is crucial, as disrupted sleep can impact cortisol and melatonin levels.
Additionally, managing stress through mindfulness practices or relaxation techniques helps keep cortisol in check.
Supplements like magnesium, omega-3s, or adaptogens like ashwagandha may help support hormonal balance, but it’s best to use them with some professional guidance.
If your symptoms stick around, chatting with your healthcare provider can help figure out what’s going on and how to tackle it.
Don’t forget…
There are two types of vitamins, water-soluble and fat soluble.
Water-soluble vitamins, like vitamin C and B vitamins, aren’t stored in the body and are excreted through urine, so they need to be replenished regularly.
In contrast, fat-soluble vitamins such as A, D, E, and K are stored in the body’s fat and liver.
When taking supplements, it’s important to be mindful of the risk of toxicity with fat-soluble vitamins, as they can build up over time, while water-soluble vitamins are generally safer but should still be taken in the right amounts.
Importantly, it's always a good idea to consult with your doctor before starting any new supplements to ensure they’re safe and appropriate for your individual health.
Take home message
Supplements can be a valuable tool in supporting women's health across different life stages, especially when dietary intake falls short or when specific health concerns arise.
While a well-balanced diet remains the foundation of good health, targeted supplementation can help fill nutritional gaps and manage specific needs, such as bone health, hormonal balance, and energy levels.
However, it's essential to approach supplementation with evidence-based choices and professional guidance to ensure safety and effectiveness.
By prioritising a balanced diet, staying active, and seeking professional guidance, women can effectively use supplements to support their health and thrive at every stage of life.
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