10 supplements every woman should be taking
WE’RE constantly being bombarded with health information and advice on social media — what to do and not do, what to eat and not eat, and what will help us sustain our health, and what will harm. Among the most common suggestions are supplements, with many, many suggestions about all that women should be including in their diets.
But nutritionist Keisha Black says while certain supplements can really support a woman’s health, especially when diet alone doesn’t fully meet her needs, there are others that could do more harm than good, especially when the woman has underlying health conditions.
She said it’s important to consult a doctor before buying and taking any supplement you may have seen being advertised.
Meanwhile, here’s a list of essential supplements she said every woman should consider, depending on her age, lifestyle, and goals:
Multivitamin (women’s formula)
Why: Covers daily gaps in nutrition.
Look for: Iron (if menstruating), folate, B vitamins, vitamin D, and iodine.
Vitamin D3
Why: Supports immunity, mood, bones, and hormone health.
•Deficiency is super common, especially in women with low sun exposure.
•Dosage: 1,000–5,000 IU (international units) daily (get your levels tested if unsure).
Magnesium
Why: Helps with sleep, stress, pre-menstrual syndrome (PMS), muscle cramps, and blood sugar.
Types to look for:
•Magnesium glycinate (for calm and sleep)
•Magnesium citrate (for digestion)
Omega-3 fatty acids (fish oil or algae oil)
Why: Supports heart, brain, skin, hormones, and reduces inflammation
•Especially helpful during menstruation, pregnancy, and menopause.
Iron
Why: Prevents fatigue and supports energy levels.
•Only supplement if you’re menstruating, anemic, or have low iron.
•Pair with vitamin C for better absorption.
Folate (not folic acid)
Why: Supports fertility, hormone balance, and cell regeneration.
•Especially important pre-pregnancy and during childbearing years.
•Look for methylfolate (the active form).
Probiotics
Why: Boosts gut health, immunity, mood, and even vaginal health.
•Look for multiple strains including Lactobacillus and Bifidobacterium.
B-Complex vitamins
Why: Supports energy, mood, stress, and hormone metabolism.
•Great for women on birth control, under stress, or during PMS.
Calcium (with Vitamin K2)
Why: Critical for bone health, especially after 30 and into menopause.
•Combine with vitamin D3 and K2 to help it absorb properly.
Collagen
Why: Supports skin elasticity, hair strength, joints, and bones
•Consider hydrolyzed collagen peptides (easy to absorb).
“Some bonus supplements include myo-inositol for Polycystic Ovary Syndrome (PCOS) and ovulation support; CoQ10 for fertility or for women over 35; and ashwagandha or rhodiola, adaptogens for stress and hormone balance,” Black said.
