The Best Supplements for Women’s Overall Health

Why do we need supplements? Because most of us aren’t able to achieve a diet that perfectly fits our individual needs on a daily basis. Of course, choosing nutritious foods and getting plenty of sleep and exercise are the best ways to stay healthy, but supplements can support us when our diet or other habits fall short. Even if you’ve never taken supplements before, there are some easy choices you can make to get started toward the healthiest version you. Read on to learn about the best vitamin supplements for women.

Why are women’s needs unique?

Women and men are built differently and have different nutrient requirements throughout their lifespans. Women typically have less lean mass than men and higher levels of body fat. Thanks to female hormones and menstrual cycles, women have different nutrient needs at different stages of their life – whether they are preparing for pregnancy or menopause. Women are also at higher risk for osteoporosis as they age. Therefore, certain ingredients are important to consider when choosing women’s health supplements.

Start with a multivitamin

If you’ve never taken supplements before or are new to the idea, you can keep it simple – start with a multivitamin. Multivitamins are just what they sound like – a bunch of vitamins and minerals all in one. Even this category can feel overwhelming with so many multivitamins to choose from, but consider narrowing it down to one for women and then think about the life stage you are in. Pregnant or planning be in the next few months or years? Try a prenatal multivitamin. Over 50? Find a multi for women that is specialized for your age group. This can take some of the guess work out of how to choose the best multivitamin.

Read more: 4 Reasons to Choose a GNC Multivitamin

Iron

Women’s needs can even vary throughout the lifespan thanks to our menstrual cycle. If you don’t eat many animal products or follow a vegan or vegetarian diet, you might want to think about an iron supplement. Iron is essential to make hemoglobin, the protein in red blood cells that delivers oxygen throughout the body. If your body’s level of iron becomes too low, it is considered an iron deficiency. Check your iron level on your next set of blood work and ask your health care team if adding an iron supplement might be helpful for you.

Read more: What You Need to Know About Iron

B12

Vitamin B12 is another key factor for healthy nerves and healthy red blood cells. Similarly to iron, B12 is found in many animal products, and our bodies can struggle to absorb enough from the foods we eat. B12 deficiency can develop slowly over time, so it is a good idea to keep an eye on your B12 levels when you get your blood tested.

Calcium

We all grew up being told to drink our milk, but calcium is even more important as we age. Our bones can become weaker and more prone to osteoporosis when they begin to break down more quickly than our body can rebuild them. Calcium is found in more than dairy products, but if you struggle to get enough calcium in your diet, a calcium supplement is an easy way to make sure you’re keeping your bones strong. Calcium is likely included in a women’s multivitamin, but check to see how much is included and make sure you’re getting at least 100% of your daily needs. The best calcium supplements for women likely contain Vitamin D too.

Read more: The Best Supplements for Menopause

Vitamin D

While most of us know that calcium is needed for strong bones, Vitamin D is also necessary to build and maintain bone health. Many calcium supplements also include Vitamin D, but if not, consider making this a part of your routine – especially over age 30. In addition to our bones, Vitamin D can also support our immune system. We get some vitamin D from sunlight, but since we also want to practice sun safety, it can be necessary to add a Vitamin D supplement to get enough in your daily routine.

Read more: The Importance of Vitamin D For Women’s Health

Omega 3s

Omega3 fatty acids (like EPA and DHA) help to support heart health and healthy brain development for babies in pregnant women. Because of worries of high mercury content in some fish, using an omega 3 supplement may be a preferable option for women who want to make sure they incorporate enough of these heart healthy fats in their routine.

Protein Powders

This one might surprise you, but body builders aren’t the only women who can benefit from a protein powder supplement. Even if you only exercise occasionally, you might be falling short of your daily protein needs. Eating enough protein can help to maintain lean mass and even support weight management. Especially if you follow a vegan or vegetarian diet, consider whether or not a boost of protein from a supplement might help you hit your overall health goals.

Read more: Complete Guide to Whey Protein

Choosing Wisely

When looking at the best supplements for wellness, read labels and pay close attention to what you’re getting in each product you choose to support your personal goals. Some of the one daily multi supplements might have a lot of the ingredients we discussed above. Also check for the percent daily value and aim for the dose you need to help meet your personal daily needs. Talk with your doctor if you have any concerns about supplements and any other medicines you’re taking.