Table of Contents
Introduction
Achieving your best health possible is no easy feat as a busy woman. Among work, family, relationships and more on your plate, prioritising self-care often falls by the wayside.
But what if small, strategic dietary choices could help energise you, balance hormones, improve digestion, reduce cravings and support a thriving female body? The truth is, that high-quality nutritional supplements make optimising wellness much more feasible.
Read on for the top 10 clean, research-backed vitamins, minerals and nutrients supporting women’s health goals to consider adding to your routine:
Here Are The Top 10 Supplements To Support Women’s Health
Multivitamin
Covering your nutritional bases with a multivitamin sourced from whole foods is vital for an array of bodily functions. Prioritise natural ingredients, methylated B vitamins and bioavailable forms of nutrients your body recognizes.
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Omega-3 Fish Oil
High EPA/DHA omega oils from fish or algae promote heart health, brain function, skin improvement and hormone balancing – which particularly decline as women age. Consider higher-strength options.
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Magnesium
Magnesium relieves anxiety, promotes restorative sleep, and eases muscle soreness and PMS symptoms like cramps. It also regulates hundreds of bodily processes. Take 200-400mg nightly.
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Vitamin D3 + K2
Known as the “sunshine vitamin”, D3 isn’t easily absorbed from food. Paired with K2, it builds strong bones, regulates immunity, lifts mood and protects the heart. 2000-5000IU daily does the trick.
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Probiotics
Supporting digestion and gut health with 50 billion+ CFU probiotics aids bloating, skin clarity, nutrient absorption, immunity and weight goals. Look for multi-strain blends.
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Collagen Peptides
After age 25, we lose 1% of our body’s collagen yearly. Supplementing collagen protein promotes joint strength, resilience in hair, skin and nails plus muscle repair.
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Iron
Fatigue and weakness often signal iron deficiency, which is more common in premenopausal women. Gentle iron bis-glycinate, beef liver or food-based iron offer energy without gut upset.
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Ashwagandha
The ayurvedic adaptogenic herb ashwagandha balances cortisol and hormones eases anxiety, supports thyroid health and enhances endurance. Start with 500mg per day.
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Vitamin C
Vitamin C boosts immunity, iron absorption, skin health and heart protection while lowering inflammation and risk of infections. 1,000mg split into multiple doses daily.
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B Complex
A blend of methylated B vitamins bolsters energy levels, metabolic function, brain health and nervous system communication. Make sure folate is provided in the active form MTHF.
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Conclusion
Remember, always run new supplements by your doctor, especially if you’re pregnant, nursing or managing a health condition. When sourced cleanly with research in mind, strategic nutrition helps busy women check more goals off their long lists. Supplementing smart is self-care!
What are your top nutritional priorities when it comes to supporting women’s health? Which of these science-backed options intrigues you most? Let me know in the comments your biggest wellness goals and any questions!
FAQs
I’m totally overwhelmed by all the different vitamin brands out there. How do I choose a good multivitamin?
When comparing multivitamin options, always check for quality ingredients like methylated B vitamins, bioavailable forms of vitamins/minerals your body recognises, plus natural herbal blends versus synthetic nutrient isolates. Trustworthy brands will share transparent labels and third-party testing.
Are there specific nutrients I should focus on more as a busy mum over 40?
Great question! Prioritising higher EPA/DHA omega-3s for brain and heart support, magnesium and B vitamins for energy, vitamin D3+K2 for immunity and bone health, and a gentle iron supplement to combat fatigue are all key for women as our bodies change with time.
I notice my skin and hair feeling drab lately but don’t know where to start. What helps?
Nutrients like collagen peptides, vitamin C, zinc and silica are best for rejuvenating hair skin and nails as we age. A probiotic can also improve skin clarity from the inside out. But make sure your diet includes plenty of healthy fats too for added luminosity!
What symptoms might clue me in that I could use an omega-3 or magnesium supplement?
Symptoms like hormonal breakouts, PMS mood issues, trouble sleeping, muscle soreness/cramps, anxiety or mental fogginess can all signal it’s time to top up omegas and magnesium. Track symptoms for 2-3 months while consistently supplementing the recommended daily intake to better assess benefits.
Are there any vitamins or herbs I should avoid while pregnant or nursing?
Definitely check with your doctor before introducing new supplements when pregnant or breastfeeding. Some great prenatal-safe options include folate for healthy development, probiotics for immunity, and gentle iron to combat fatigue. But potent herbs like ashwagandha and vitamin A should be avoided until after delivery.
