Women’s Supplement Reviews

Medically reviewed by Anthony Dugarte M.D.

Womens Supplements

Women’s Supplement Reviews

It is suggested that taking women’s supplements is important for women of all ages. Supplements for women offer a bridge between nutrition deficiency and diet. Many women who want to make the correct healthy lifestyle choices or feel that their diet lacks tend to look for supplements to fill the gaps of nutrition in their life. There are 13 vitamins and 16 nutrients that the body requires to function at an optimal level.

Many supplements are suggested for women. Let’s take a look at the top recommended supplements for women.

Folic Acid

Folic acid is considered essential of all women who are childbearing age. Even if one is not preparing for pregnancy, taking folic acid can promote proper and optimal health in women. Folic acid is known for promoting a better memory, brain health, cell reproduction, enhances mood and promotes verbal fluency.

Although folic acid should be taken by all women of childbearing age. It is highly important for those who are pregnant. Folic acid is the main ingredient found in prenatal vitamins. [1]


Iron is especially important for women. Iron deficiency can affect women who do not consume meat on a regular basis, athletic women, pregnant women, and those who are plagued with moderate to heavy menstrual periods. [2]

While taking an iron supplement has been shown to help those who suffer from iron deficiency, it is vital that it is not over consumed. High doses of iron can turn fatal. Symptoms such as vomiting and stomach pain can cause severe discomfort.

It is strongly advised that those who wish to take an iron supplement, first get their levels checked by their physician.

Vitamin E

Vitamin E is great for promoting healthy skin. By the time a woman hits her 30’s, her skin will begin to shows the effects of aging. Vitamin E is an antioxidant, making it a great defense system for your skin. [3]

Vitamin C

Vitamin C is an antioxidant. It is known for the significant boost it gives to the immune system. It also helps to aid in the creation of collagen, which can improve the skin, especially after years of smoking or sun exposure. [4]

Vitamin B-Complex

Vitamin B-Complex is just as it sounds. It is made up of 8 different vitamins. This complex includes thiamine (B1), niacin (B3), riboflavin (B2), pantothenic acid (B5), biotin (B7), vitamin B6, vitamin B12, and folic acid. The B vitamins are considered an essential part of a woman’s life. [5]

These vitamins work separately in the body to promote different health benefits. Those participating in a healthy lifestyle tend to take these on a daily basis. Some of the things the Vitamin B-Complex aids in are: insomnia, mood support, energy boosts, and bloating.

Fish Oil

Known by pregnant women everywhere, fish oil offers a healthy dose of omega-3 fatty acids. Typically these supplements for women are taking by those in their 40’s. This is because these women are generally entering peri-menopause, and fish oil can help to reduce hot flashes and offer brain clarity. [6]

Black Cohosh

This hormone-free supplement is offered to women who are going through menopause. Black Cohosh has been shown to reduce hot flashes, inflammation, and night sweats. [7]

Vitamin D and Calcium

Vitamin D and calcium are essential for women everywhere. Particularly Vitamin D is vital to age women, especially for those at risk of osteoporosis. [8]


Made from the Turmeric root, this supplement falls on the list of supplements for women. Turmeric is another great source of bones in aging women. This women’s supplement helps to relieve joint pain caused by osteoarthritis. [9]

Research and Women’s Supplements

There have been endless studies done on supplements, and the health benefits or risk on the human body. Many of these studies have shown that supplements are more likely to make a good impact on women than men.

According to the JAMA Internal Medicine journal, women’s supplements may actually be linked to higher mortality rates in older women. “Although dietary supplements are commonly taken to avoid chronic disease, long-term health consequences of many compounds are unknown.”

Women’s Supplements and Pregnancy

Women who are pregnant should always take a prenatal vitamin. Folic acid is essential for all women who are either pregnant or of childbearing age. If you are planning to be pregnant, folic acid can help to prepare the body before so. [10]

Women’s Supplements and Medical Conditions

Of course, there are always exceptions. People who are anemic, suffer from conditions such as osteoporosis, premature ovarian failure other, other health conditions, should take the supplements they require. If you are at risk for bone health conditions, or iron deficiency, your doctor or physician can direct you to the correct dosage you need.

Most women require around 600-800 IU Vitamin D, 1,000 to 1,200 mg a day of Calcium, 400 mcg of Folate, and 8 mg of iron, daily.

Women’s Supplements – Nutrients and Vitamins

The best way for anyone to gain the proper nutrients they require is through foods such as vegetables, fruits, whole grains, lean meats, and fats. These things cannot be bottled into a pill.

A basic guide to follow for all women is as follows:

  • Calcium: Great sources of calcium include things such as, milk, yogurt, sardines, tofu, fortified orange juice.
  • Folic Acid: Great sources of folic acid include, spinach, fortified cereals, lentils, and beef liver.
  • Omega-3 Fatty Acids: Salmons, sardines, flax seed, avocados, walnuts, and soybeans.
  • Iron: Great sources of iron include things such as, oysters, chicken liver, and turkey.
  • Vitamin A: Great sources Vitamin A include, carrots, spinach, cantaloupe, tomatoes, sweet potatoes.
  • Vitamin B6: Great sources of B6 include, chicken breast, chickpeas, and salmon.
  • Vitamin B12: Great sources B12 include, beef liver, clams, trout, fortified breakfast cereals.
  • Vitamin D: Great sources of Vitamin D include, tuna, salmon, yogurt, and fortified milk.
  • Vitamin E: Great sources of Vitamin E include, sunflower seeds, peanut butter, wheat germ oil.

Bottom Line on Women’s Supplements

Those seeking a healthy lifestyle need to use their best judgment. A healthy lifestyle should not mean consuming countless numbers of supplements daily. Supplements are not regulated by the FDA like normal food is. The FDA can only take a supplement off the shelf if it has been proven to be dangerous.

Therefore, people who are interested in taking supplements should always understand the risks and benefits. Those who are utilizing supplements to maintain a healthy lifestyle should thoroughly research their options, and seek the opinion of an expert or professional.

It is suspected that clinical trials on supplements such as Vitamin D, Omega-3 Fatty acids will soon be available to those who wish to learn more about the impact they have on the human body.

Supplements are always options for those who think they are making healthier choices in life. However, by implementing supplements, many of us lack the proper nutrition we require, from our diets. The best way to get proper nutrients is through diet, not through a supplement. The best advice to give someone making healthier choices is to alter our diet to be balanced. With a properly balanced diet, full of the nutrition we need, supplements are obsolete. Nutrition starts with food. Making healthier choices, and maintaining a healthy lifestyle can be fully accomplished through diet alone.

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