Your body and its needs are as unique as you are! It changes constantly, and taking care of yourself means paying attention to your body’s cues.
It can be challenging to get all the essential nutrients your body needs to thrive, even with the healthiest diet. That's where supplements come in. They can bridge the gap and support your overall well-being.
As a woman, specific nutrients are particularly important for your health. Here are 9 essential supplements every woman, including you, should consider adding to her daily routine. We’ve also included a suggested product for each supplement to help take the guesswork out of shopping.
Women-Specific Multivitamin
A women-specific multivitamin is a convenient way to ensure you're getting essential vitamins and minerals tailored to your needs.
While a balanced diet is ideal, busy schedules and dietary preferences can make it difficult to get all the nutrients you need from food alone. Vitamin and mineral levels in food are affected by factors such as soil quality, food processing, and cooking methods.
A multivitamin can provide a safety net, filling in the gaps and supporting your overall health.
We suggest: GNC Women’s Ultra Mega Multivitamin
Vitamin B
The B vitamins, including B6, B12, and folate, play crucial roles in energy production, metabolism, and nerve function. They are water-soluble, meaning your body doesn't store them, so it's important to get an adequate intake daily. Vitamin B deficiency can lead to fatigue, weakness, and even more serious health issues.
Foods rich in B vitamins include meat, fish, poultry, eggs, dairy products, leafy greens, and whole grains. However, factors such as cooking, processing, and storage can reduce the B vitamin content in these foods. Additionally, certain conditions like malabsorption disorders or restrictive diets can make it challenging to get enough B vitamins from food alone.
We suggest: GNC Vitamin B12
Magnesium
Magnesium is an essential mineral involved in over 300 biochemical reactions in your body, including energy production, muscle function, and bone health. Despite its importance, many women do not get enough magnesium from their diet alone. Factors such as stress, certain medications, and digestive disorders can deplete your magnesium levels too.
Magnesium-rich foods include nuts, seeds, whole grains, and leafy greens. The magnesium content in these foods can vary depending on the soil quality and processing methods. For example, refining grains can remove a significant amount of magnesium. This makes a magnesium supplement a convenient way to ensure you're getting enough of this vital mineral.
We suggest: Viridian High Potency Magnesium
Vitamin D
Vitamin D is crucial for calcium absorption, bone health, and immune function. While your body can produce vitamin D when exposed to sunlight, factors such as skin tone, sunscreen use, and limited sun exposure can affect your body's ability to produce an adequate amount. This makes a vitamin D supplement important, especially if you live in areas with long winters or limited sunlight.
You can get Vitamin D from foods such as fatty fish, egg yolks, and fortified foods like milk and cereal. However, it can be challenging to get enough vitamin D from food alone, especially if you have dietary restrictions or preferences.
We suggest: Solgar Vitamin D3
Essential Fatty Acids
Omega-3 and omega-6 fatty acids are essential for brain function, heart health, and overall well-being. While you can get these fatty acids from food, the typical Western diet is often higher in omega-6 fatty acids and lower in omega-3s, leading to an imbalance.
Omega-3 fatty acids are found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. Omega-6 fatty acids are found in oils like corn, soybean, and sunflower oil, as well as in nuts and seeds. However, the omega-3 content in fish can vary depending on factors like the fish's diet and cooking methods. Additionally, certain dietary restrictions or preferences may limit your intake of these foods, making a supplement a reliable option.
We suggest: GNC Triple Strength Omega Complex
Collagen
Collagen is the most abundant protein in your body and is essential for maintaining skin elasticity, hair strength, and joint flexibility. Your body produces collagen naturally, but factors such as ageing, sun exposure, and a poor diet can decrease collagen production.
Supplementing with collagen can support your body's collagen production and help maintain healthy skin, hair, and joints.
Collagen is found in foods like bone broth, chicken skin, and fish skin. If you follow a vegetarian or vegan diet, you may find it challenging to consume a suitable amount of collagen, making a supplement a convenient option.
We suggest: Vital Proteins Collagen Peptides
Vitamin C
Vitamin C is a powerful antioxidant that plays a crucial role in immune function, skin health, and wound healing. While you can get vitamin C from foods like citrus fruits, strawberries, and bell peppers, factors such as cooking, processing, and storage can reduce the vitamin C content in these foods.
A vitamin C supplement can help ensure you're getting enough of this important nutrient, especially during times of increased stress or illness.
We suggest: GNC Vitamin C with Rosehips
Folic Acid
Folic acid, a B vitamin, is crucial for DNA synthesis and cell growth, making it essential for women of childbearing age. Adequate folic acid intake before and during pregnancy can help prevent neural tube defects and support healthy foetal development.
You can get folic acid from foods like leafy greens, beans, and citrus fruits, as well as in fortified foods like cereals and bread. While these foods can provide a significant amount of folic acid, factors such as cooking and processing can affect their nutrient content.
We suggest: Solgar Folate
Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that has been shown to support women's health. GLA plays a role in hormone regulation and can help alleviate symptoms of PMS, menopause, and hormonal acne.
Evening primrose oil is derived from the seeds of the evening primrose plant and is available as a supplement. It is unlikely that you will eat any part of the evening primrose plant at any time or frequently, making a supplement your best option. While evening primrose oil is a natural source of GLA, factors such as processing and storage can affect its nutrient content.
We suggest: GNC Women’s Evening Primrose Oil
What Essential Supplement for Women Do You Use?
So how does your diet stack up? Are you getting sufficient levels of these essential supplements for women?
Supplements can be valuable tools in supporting your overall well-being, and these 10 essential supplements are a great starting point if you are looking to support your health and vitality. However, it's important to remember that supplements are meant to complement, not replace, a healthy diet.
Your health is your most valuable asset, so take the time to nourish your body and mind with the nutrients it needs to thrive.
Disclaimer:
The contents of this article is for informational purposes only and do not constitute professional medical advice. Always consult your primary healthcare provider before adding a supplement to your diet.
