{"id":67043,"date":"2025-02-04T07:20:00","date_gmt":"2025-02-04T12:20:00","guid":{"rendered":"https:\/\/nutritiouslf.wpenginepowered.com\/best-supplements-for-women\/"},"modified":"2025-09-10T17:08:18","modified_gmt":"2025-09-10T21:08:18","slug":"best-supplements-for-women","status":"publish","type":"post","link":"https:\/\/nutritiouslife.com\/eat-empowered\/best-supplements-for-women\/","title":{"rendered":"The Best Supplements for Women"},"content":{"rendered":"

By Karla Walsh<\/span><\/i><\/p>\n

Yes, it\u2019s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!).<\/span><\/p>\n

\u201cMany of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,\u201d says <\/span>Suzanne Dixon, MPH, MS, RD, an epidemiologist with <\/span>Cambia Health Solutions<\/span><\/a>. \u201cThe best way to determine which supplements you might need is to <\/span>keep a diet record<\/span><\/a>\u2014it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis\u2014and review it with a dietitian.\u201d From there, they can suggest supplements if needed.<\/span><\/p>\n

How to Choose the Best Supplements for Women<\/b><\/h3>\n

High-quality dietary supplements will note that they:\u00a0<\/span><\/p>\n

    \n
  1. Were made in a facility that follows \u201cGMP,\u201d or <\/span>good manufacturing practices<\/span>, which are guidelines set by the Food and Drug Administration (FDA), or…<\/span><\/li>\n
  2. Meet <\/span>US Pharmacopeia (USP)<\/span><\/a> standards<\/span><\/li>\n<\/ol>\n

    It\u2019s even better if the product has been tested by an independent, third-party laboratory, such as <\/span>consumerlab.com<\/span><\/a>, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants.<\/span><\/p>\n

    \u201cBut these steps don\u2019t tell you if a dietary supplement will have the intended effects,\u201d Dixon says. \u201cFor example, if a supplement is marketed to \u2018<\/span>support digestion<\/span><\/a>,\u2019 how can you tell if it will, in fact, support your digestion?\u201d She says to check out the National Institutes of Health\u2019s <\/span>Office of Dietary Supplements<\/span><\/a>. \u201cTheir <\/span>dietary supplement fact sheets<\/span><\/a> will give basic information on research regarding a particular supplement.\u201d<\/span><\/p>\n

    Now that you know what to look for, here are some of<\/span>\u00a0the best supplements for women:<\/b><\/p>\n

    Vitamin D<\/h3>\n
    \"\"<\/div>\n

    Best supplement for women in cold, cloudy climates: vitamin D<\/strong><\/p>\n

    Live in an area with not a lot of sunlight (most of the U.S. come winter) or\u00a0slather on sunscreen<\/a>\u00a0religiously (hat tip to you!)? You\u2019re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy.<\/p>\n

    Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of\u00a0Integrative Health and Hormone Clinic<\/a>\u00a0in Iowa. Of course, it also helps you absorb calcium.<\/p>\n

    But the latest research suggests that if your vitamin D levels are normal, adding more won\u2019t improve your health. \u201cAsk your doctor for a vitamin D blood test, and if you\u2019re low, supplement with 1,000 to 2,000 IU per day,\u201d Dixon says. \u201cDon\u2019t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.\u201d<\/p>\n

    Buy it:<\/b>\u00a0Pure Encapsulations 25 mcG\/1,000 IU Vitamin D3 ($12 for 60,\u00a0amazon.com<\/a>)<\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n

    Folate<\/h3>\n
    \"\"<\/div>\n

    Best supplement for women trying to conceive: folate<\/strong><\/p>\n

    \u201cFolate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,\u201d Gray says. \u201cSupplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.\u201d Aim for a minimum of 1,000 mcg if you\u2019re trying to get pregnant.<\/p>\n

    Buy it:<\/b>\u00a0NOW Foods 5,000 mcg Methyl Folate ($22 for 50,\u00a0amazon.com<\/a>)<\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n

    Omega-3s<\/h3>\n
    \"\"<\/div>\n

    Best supplement for women who are pregnant or breastfeeding: omega-3s<\/strong><\/p>\n

    Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they\u2019re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to\u00a0prevent food allergies in the little one<\/a>, according to the latest research).<\/p>\n

    \u201cOmega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,\u201d Gray says.<\/p>\n

    Discover\u00a0how to incorporate omega-3s into every <\/a>meal and\u00a0consider a supplement if you\u2019re not so fresh on seafood or don\u2019t nosh on a lot of nuts.<\/p>\n

    \u201cWhen looking for a supplement, choose one that contains both DHA and EPA,\u201d Gray says. \u201cDHA supports optimal hormone signaling and EPA helps decrease inflammation.\u201d Start with a dose of 500 mg per day\u2014after checking with your doctor, of course.<\/p>\n

    Buy it:<\/b>\u00a0Life\u2019s Abundance Fish Oil (Liquid) ($70,\u00a0lifesabundance.com<\/a><\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n

    Glutathione<\/h3>\n

    \"\"<\/p>\n

    Best supplement for women looking to support overall health and fight oxidation<\/strong><\/p>\n

    Dubbed the “master antioxidant,” glutathione<\/a> helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine).<\/p>\n

    Because oral glutathione isn\u2019t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don\u2019t forget the glutathione precursors\u2014foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply.<\/p>\n

    Buy it:<\/strong> Quicksilver Scientific Liposomal Glutathione<\/em> ($45 for 1.7 oz., Quicksilverscientific.com<\/a>)<\/p>\n

    C15:0 (Fatty15)<\/h3>\n

    \"\"<\/p>\n

    Best supplement for women looking to improve healthspan and increase longevity<\/strong><\/p>\n

    Think of it as armor for your cells<\/strong>\u2014Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body\u2019s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism.<\/p>\n

    Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap\u2014no butter required. It\u2019s a small but mighty way to nourish your body at the cellular level.<\/p>\n

    Buy it:<\/strong> Fatty15<\/em> ($49 for 30 softgels, fatty15.com<\/a>)<\/p>\n

    Calcium<\/h3>\n
    \"\"<\/div>\n

    Best supplement for women who avoid dairy: calcium<\/b><\/p>\n

    Critical for bone and muscle health, most women score at least half of what they need from food. \u201cBut if you don\u2019t consume dairy or a wide variety of whole plant foods, including green leafy vegetables, you may come up short,\u201d Dixon says. We also lose a little bit of calcium each day via our skin, hair, and nails as they grow and get scratched off, brushed out, or trimmed, respectively.<\/p>\n

    Since you probably only need to \u201ctop off\u201d your calcium intake by getting a bit more from supplements, pick a product that only supplies a portion of the recommended daily allowance (RDA) per dose based on your dietitian or doctor\u2019s recommendation.<\/p>\n

    \u201cThat way, you end up taking 500 mg from supplements and rely on your diet for the remaining 500 mg,\u201d Dixon says. \u201cIf you supplement all 1,000 mg, you\u2019re probably overdoing it, and you\u2019ll end up getting too much calcium.\u201d Plus, calcium is best absorbed by the body in 600 mg doses or less, according to the\u00a0National Osteoporosis Foundation<\/a>.<\/p>\n

    Buy it:<\/b> Solgar Calcium Citrate with Vitamin D3 ($20, amazon.com<\/a>)<\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n

    Magnesium<\/h3>\n
    \"\"<\/div>\n

    Best supplement for women who struggle with stress: magnesium<\/b><\/p>\n

    Until you can book a trip to\u00a0one of these zen retreats<\/a>, you may want to consider getting a little chill-out help from this calming mineral.<\/p>\n

    \u201cHalf of your magnesium is found in your bones,\u201d Gray says. \u201cIt\u2019s important for bone density, it\u2019s necessary for hormone production, and it can help with sleep as it relaxes your mind. It can help relax your muscles and even maximize heart and nerve health.\u201d<\/p>\n

    Just\u00a0be careful about how much magnesium you take as a supplement, Dixon warns, as magnesium can have a strong laxative effect.<\/p>\n

    \u201cIf that occurs, simply reduce your dose. This is less likely to happen when taking a capsule amino acid chelated mineral form like magnesium glycinate,\u201d Gray says.<\/p>\n

    Buy it: <\/b>Bioptimizers 500 mg ($40 for 60 capsules, bioptimizers.com<\/a>)<\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n

    Melatonin<\/h3>\n
    \"\"<\/div>\n

    Best supplement for jet lag: melatonin<\/strong><\/p>\n

    Your body naturally produces the hormone\u00a0melatonin at night, which is why melatonin supps have become a super popular way to fall asleep faster. While they\u2019re not something you should depend on\u00a0everyyyyy<\/em>\u00a0night, melatonin supplements can be great for bouts of insomnia and jet lag, when you need to force your body into another time zone. In these cases,\u00a0Johns Hopkins Medicine<\/a>\u00a0suggests taking 1 to 3 milligrams two hours before hitting the hay. (FYI: That\u2019s just one gummy if you go for the product below\u2026careful, it actually tastes good!)<\/p>\n

    Buy it:<\/strong>\u00a0Find a variety of Keri Glassman\u2019s picks for a melatonin supplement ($9.89 \u2013 $30.59)\u00a0fullscript.com<\/a>)<\/em><\/p>\n

    (Photo: Shutterstock)<\/em><\/p>\n\n\n

    Creatine<\/h3>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    Best supplement for women in perimenopause<\/strong><\/p>\n\n\n\n

    Often thought of as just a gym supplement, creatine<\/a> is having a major moment\u2014and for good reason. This naturally occurring compound helps produce cellular energy (ATP), making it a powerful ally not just for building strength, but also for boosting overall energy and brain function.<\/p>\n\n\n\n

    For perimenopausal women experiencing fatigue, brain fog, or age-related muscle loss, creatine may offer real support. It\u2019s been shown to improve cognitive performance, increase muscle strength, and help preserve lean muscle mass. Just keep in mind: creatine works best when paired with a consistent strength-training routine. No barbells required\u2014just some intentional movement to go with your scoop.<\/p>\n\n\n\n

    Buy it:<\/b> Ancient Nutrition Creatine + Collagen ($38, Use code: 20NUTRITIOUS will take 20% amazon.com<\/a>)<\/em><\/p>\n

    <\/div>","protected":false},"excerpt":{"rendered":"

    By Karla Walsh Yes, it\u2019s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!). \u201cMany of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,\u201d says Suzanne Dixon, MPH, MS, RD, an epidemiologist with Cambia Health Solutions. \u201cThe best way to determine which supplements you might need is to keep a diet record\u2014it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis\u2014and review it with a dietitian.\u201d From there, they can suggest supplements if needed. How to Choose the Best Supplements for Women High-quality dietary supplements will note that they:\u00a0 Were made in a facility that follows \u201cGMP,\u201d or good manufacturing practices, which are guidelines set by the Food and Drug Administration (FDA), or… Meet US Pharmacopeia (USP) standards It\u2019s even better if the product has been tested by an independent, third-party laboratory, such as consumerlab.com, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants. \u201cBut these steps don\u2019t tell you if a dietary supplement will have the intended effects,\u201d Dixon says. \u201cFor example, if a supplement is marketed to \u2018support digestion,\u2019 how can you tell if it will, in fact, support your digestion?\u201d She says to check out the National Institutes of Health\u2019s Office of Dietary Supplements. \u201cTheir dietary supplement fact sheets will give basic information on research regarding a particular supplement.\u201d Now that you know what to look for, here are some of\u00a0the best supplements for women: Vitamin D Best supplement for women in cold, cloudy climates: vitamin D Live in an area with not a lot of sunlight (most of the U.S. come winter) or\u00a0slather on sunscreen\u00a0religiously (hat tip to you!)? You\u2019re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy. Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of\u00a0Integrative Health and Hormone Clinic\u00a0in Iowa. Of course, it also helps you absorb calcium. But the latest research suggests that if your vitamin D levels are normal, adding more won\u2019t improve your health. \u201cAsk your doctor for a vitamin D blood test, and if you\u2019re low, supplement with 1,000 to 2,000 IU per day,\u201d Dixon says. \u201cDon\u2019t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.\u201d Buy it:\u00a0Pure Encapsulations 25 mcG\/1,000 IU Vitamin D3 ($12 for 60,\u00a0amazon.com) (Photo: Shutterstock) Folate Best supplement for women trying to conceive: folate \u201cFolate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,\u201d Gray says. \u201cSupplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.\u201d Aim for a minimum of 1,000 mcg if you\u2019re trying to get pregnant. Buy it:\u00a0NOW Foods 5,000 mcg Methyl Folate ($22 for 50,\u00a0amazon.com) (Photo: Shutterstock) Omega-3s Best supplement for women who are pregnant or breastfeeding: omega-3s Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they\u2019re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to\u00a0prevent food allergies in the little one, according to the latest research). \u201cOmega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,\u201d Gray says. Discover\u00a0how to incorporate omega-3s into every meal and\u00a0consider a supplement if you\u2019re not so fresh on seafood or don\u2019t nosh on a lot of nuts. \u201cWhen looking for a supplement, choose one that contains both DHA and EPA,\u201d Gray says. \u201cDHA supports optimal hormone signaling and EPA helps decrease inflammation.\u201d Start with a dose of 500 mg per day\u2014after checking with your doctor, of course. Buy it:\u00a0Life\u2019s Abundance Fish Oil (Liquid) ($70,\u00a0lifesabundance.com (Photo: Shutterstock) Glutathione Best supplement for women looking to support overall health and fight oxidation Dubbed the “master antioxidant,” glutathione helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine). Because oral glutathione isn\u2019t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don\u2019t forget the glutathione precursors\u2014foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply. Buy it: Quicksilver Scientific Liposomal Glutathione ($45 for 1.7 oz., Quicksilverscientific.com) C15:0 (Fatty15) Best supplement for women looking to improve healthspan and increase longevity Think of it as armor for your cells\u2014Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body\u2019s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism. Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap\u2014no butter required. It\u2019s a small but mighty way to nourish your body at the cellular level. Buy it: Fatty15 ($49 for 30 softgels, fatty15.com) Calcium Best supplement for women who avoid dairy: calcium Critical for bone and muscle health, most women score at least half of what they need from food. \u201cBut if you<\/p>\n","protected":false},"author":4,"featured_media":69051,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[18,111],"tags":[2695,2701,154,2700,2696,2702,2703,2697,2699,2698],"class_list":["post-67043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-empowered","category-stress-less","tag-best-supplements-for-women","tag-daily-vitamins","tag-eat-empowered-2","tag-hormone-balance","tag-immune-support-supplements","tag-nutrition-for-women","tag-supplement-guide","tag-vitamins-for-energy","tag-wellness-for-women","tag-womens-health-supplements"],"acf":[],"yoast_head":"\nThe Best Supplements for Women<\/title>\n<meta name=\"description\" content=\"There's a lot to consider when shopping for a nutrition supplement. 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