When it comes to optimal health, women have some unique nutritional needs compared to men. From supporting reproductive health to bone density to promoting healthy aging, making sure you get the right vitamins, minerals and other nutrients is key. While a balanced diet should be the foundation, high-quality supplements can help cover nutritional gaps. Here’s a look at some of the top supplement categories for women’s wellness and some trusted brand recommendations.
Multivitamins
A well-rounded multivitamin formula helps ensure you get sufficient micronutrients. For women, look for multis that contain additional iron, folate, calcium and vitamin D. Some top women’s multivitamin brands include:
- Rainbow Light Women’s One
- MegaFood Women’s One Daily
- Garden of Life Vitamin Code Women
Protein Powders
Protein supports muscle synthesis, satiety, and metabolic health. Many women fall short in protein intake, especially if following a plant-based diet. Reach for clean, low-carb protein powders like:
- Orgain Organic Protein Powder (plant-based)
- Vital Proteins Collagen Peptides (from grass-fed bovine)
- PurePaleo Women’s Protein (with superfoods)
Greens Powders
Greens supplements pack a nutrient punch of leafy greens, veggies, probiotics, fiber and more into a convenient powder. Great for busy women who need an antioxidant boost. Popular options:
- Amazing Grass Green Superfood
- Sunwarrior Oranic Plant-Based Greens
- Athletic Greens Travel Packets
Probiotics
A healthy gut microbiome supports digestion, immunity and many aspects of well-being for women. Look for probiotics containing diverse probiotic strains, like:
- Seed Daily Synbiotic
- Garden of Life Raw Probiotics
- Renew Life Women’s Probiotics
Prebiotics
Prebiotics provide the “food” that helps beneficial probiotic microbes thrive in your gut. Many greens powders contain prebiotic fibers, or you can take a supplement like:
- Renewlife PreBiotic +
- Sunfiber Gummies
- HUM Gut Bio
No matter which women’s health supplements you choose, be sure to buy from reputable, transparent
Magnesium
Magnesium is involved in over 300 enzymatic reactions and supports bone health, heart health, blood sugar regulation and more. Many women are deficient in this vital mineral. Look for supplements containing bioavailable magnesium forms like:
- Magnesium glycinate
- Magnesium malate
- Magnesium taurate
Top magnesium brands include Natural Vitality Calmag, Nootropics Depot Magnesium, and Thorne Magnesium Bisglycinate.
B Vitamins B
vitamins like B12, folate and B6 are crucial for energy, brain health, red blood cell production and fetal development during pregnancy. Sources of B12 include:
- Methylcobalamin (bioactive form)
- Hydroxocobalamin
- Adenosylcobalamin
Seek out high-quality B-Complex formulas from brands like Nature Made, Thorne Research and Seeking Health.
Vitamin D
This fat-soluble vitamin supports bone density, immunity and metabolic function. Many women are deficient in vitamin D due to lack of sun exposure. In supplement form, look for:
- Vitamin D3 (cholecalciferol)
- Vitamin D3 + vitamin K for better absorption
Reputable D3 supplements are made by Nordic Naturals, Bio-Tech and Nature Made.Often called the “sunshine vitamin,” vitamin D is synthesized when skin is exposed to UVB rays. It promotes calcium absorption and bone health. Vitamin D also exhibits anti-inflammatory effects and may protect against certain cancers and autoimmune diseases. Good dietary sources of vitamin D include:
- Fatty fish (salmon, tuna, mackerel)
- Egg yolks
- Fortified dairy and plant milks
- UV-exposed mushrooms
Iron
Iron is essential for oxygen transport and energy production. Many women are at risk of iron-deficiency anemia, especially during menstruation. Good supplemental sources include:
- Ferrous bisglycinate
- Ferric sodium EDDS
- Heme iron polypeptides
Quality iron supplement brands are Optimen, MegaFood Blood Builder and Nature Made.
Folate/Folic Acid
This B vitamin is critical for proper cell division and growth, making it extremely important during pregnancy to prevent neural tube defects in infants. Increased needs also occur during breastfeeding. Folate sources include:
- Leafy greens (spinach, romaine lettuce)
- Asparagus
- Avocado
- Citrus fruits
- Beans and lentils
Vitamin C
Antioxidant vitamin C boosts immunity, collagen production and iron absorption. While best from whole foods, supplemental vitamin C options include:
- Ascorbic acid
- Sodium ascorbate
- Calcium ascorbate
- Ascorbyl palmitate
Vitamin C is a powerful antioxidant that protects cells from free radical damage. It aids in collagen production for skin health and wound healing. This water-soluble vitamin also enhances iron absorption and immune function. Top vitamin C sources include:
- Citrus fruits (oranges, grapefruit, lemon)
- Bell peppers
- Broccoli
- Strawberries
- Brussels sprouts
Look for vitamin C from clean brands like Garden of Life, New Chapter and MegaFood.
Zinc
This mineral supports immune health, wound healing, protein synthesis and more. Top zinc supplements provide zinc picolinate, zinc glycinate or zinc orotate from Thorne Research, Pure Encapsulations and Klaire Labs.
No matter which supplements you select, be sure to buy from trusted brands that follow good manufacturing practices. Always check with your doctor before starting new supplements, especially if you have underlying conditions or are pregnant/breastfeeding. With some nutritional support, you can help meet your body’s increased needs and support overall women’s health.
Vitamin A
This fat-soluble vitamin plays a vital role in immune function, vision, reproduction and cellular growth and differentiation. Vitamin A promotes healthy skin and mucous membranes. It exists in two forms:
- Preformed vitamin A (retinol, retinyl esters) found in animal products like liver, egg yolks, and dairy.
- Provitamin A carotenoids (beta-carotene, alpha-carotene, beta-cryptoxanthin) from plant sources like sweet potatoes, carrots, kale, and bell peppers.
Vitamin E
With its antioxidant properties, vitamin E protects cells from oxidative stress and supports a healthy immune system. It promotes heart health by helping to prevent LDL cholesterol from oxidizing. Dietary sources of vitamin E include:
- Plant oils (sunflower, safflower, wheat germ)
- Nuts and seeds
- Green leafy vegetables
- Avocados
Getting sufficient amounts of these essential vitamins through a nutrient-dense diet is ideal. However, supplementation can help cover gaps and increased needs during pregnancy, breastfeeding and other times.
L-theanine
L-theanine is an amino acid found naturally in green tea leaves. It has been shown to promote relaxation without causing drowsiness by increasing alpha brain wave activity. L-theanine may help improve focus and attention, while also reducing stress and anxiety. Some evidence suggests it can boost cognitive performance, memory, and learning ability.
Milk thistle
Milk thistle, on the other hand, is an herbal supplement derived from the milk thistle plant. It contains the active compound silymarin, a powerful antioxidant that helps protect and regenerate liver cells. Milk thistle has been used for centuries to treat liver disorders like cirrhosis, hepatitis, and fatty liver disease. It may also help lower cholesterol levels, reduce inflammation, and support prostate health in men.
Both L-theanine and milk thistle are generally well-tolerated and considered safe supplemental options for promoting overall health and well-being.
An overview of some popular women-focused supplement brands and their offerings for areas like protein powder, pre/probiotics, and hair, skin and nails:
Ritual
Ritual has carved out a niche with their “no nonsense” multivitamin for women that contains nutrients like folate, iron, and vitamin D in their bioavailable forms. They’ve expanded into other targeted supplements:
Protein Daily Shake (18g plant protein): Made with a blend of pea and rice protein, plus inulin for fiber/prebiotics. Non-GMO and free of sugar alcohols.
Synbiotic+ : Contains 3 probiotic strains and prebiotic fiber to support gut health. Third-party tested for viability.
Essential for Women 18+ : Their multivitamin reformulated for a woman’s specific needs in the pre-menopausal through menopausal years.
AG1 (Athletic Greens)
While AG1 is known for their nutrient dense “greens” powder, they offer additional supplements aimed at active women:
AG1 Drink Formula: Packed with 75 vitamins, minerals and whole food nutrients like probiotics, prebiotics and digestive enzymes.
Essentials for Women: A multivitamin with folate, calcium, iron and other nutrients to support energy, bone health and hormone balance.
AG1 Collagen Peptides: For skin elasticity, healthy hair and nails, and joint support.
Lemme
With a bright, millennial packaging and branding, Lemme takes an irreverent approach while using evidence-based ingredients:
Matcha Fuel: Ceremonial grade matcha green tea plus L-theanine from sun-grown sources for calm, focused energy.
Debloat: A pre/probiotic combining strains like Lactobacillus and Bifidobacterium with enzymes to ease digestion.
DoubleOcean: Features marine collagen peptides, silica, and antioxidants from algae to benefit hair, skin and nails.
Whether your needs are multivitamin-based, protein powder, gut health, or beauty and aging – these up-and-coming brands focus on quality, transparently-sourced ingredients tailored for active women.
brands. As always, check with your doctor before starting any new supplement regimen.
As a woman, ensuring you get adequate amounts of essential vitamins, minerals, and other important nutrients is vital for overall health and well-being. While a balanced, nutrient-dense diet is ideal, high-quality supplements can help cover nutritional gaps and meet increased needs during different life stages. Here’s a look at some key nutrients women should focus on, along with recommended supplement options.
