Top Supplements for Women to Consider Throughout Their Life

Funmi Akinola (Msc, Anutr) Women and Health Apr 1, 2025

Over the course of their lives, women’s nutritional needs shift considerably requiring different focus areas. From the reproductive years through to menopause and beyond, what women need from their diet can vary greatly. Although a well-balanced diet should be the primary source of nutrition, supplements can offer essential support, especially in filling gaps where diet may fall short.
In this article, we’ll explore the top supplements that women may consider at various stages of life and discuss how each one can support overall health and well-being. It’s crucial to note that supplements are meant to complement, not replace, a healthy diet. This article is for educational purposes only.

Folate (Vitamin B9)

Folate is an essential nutrient, particularly important for women who are pregnant or planning to conceive. It plays a critical role in the development of a baby’s neural tube, which forms the brain and spinal cord. A deficiency in folate during pregnancy can lead to severe birth defects, such as spina bifida and anencephaly which is where a baby is born without parts of the brain or skull at birth.
Even for women who are not pregnant, folate remains important. It supports healthy cell function and DNA synthesis which is essential for growth and development. Folate is naturally found in leafy greens, legumes, and citrus fruits, yet deficiencies occur when women don’t consume enough of these foods.
Women who are pregnant or planning to conceive should take a prenatal vitamin with folate (or folic acid) to ensure they meet the recommended daily intake. For those not currently pregnant but at risk of deficiency, a B-complex vitamin may be adequate.

Iron

Iron is crucial for women, particularly those of childbearing age. Every month, during menstruation, women lose iron through blood, which could contribute to iron deficiency anaemia if iron intake is insufficient. This condition, where the body doesn’t have enough healthy red blood cells to carry oxygen, can result in fatigue, weakness, and dizziness.
Iron exists in two forms: heme iron (found in animal products like red meat) and non-heme iron (found in plant-based foods like lentils, beans, and spinach). Heme iron is more easily absorbed, meaning vegetarians and vegans may need to be particularly mindful of their intake.
For women with iron deficiency or symptoms like fatigue, an iron supplement may be beneficial. However, iron supplementation should always be managed by a healthcare professional. Excessive iron intake can cause digestive issues and, in severe cases, lead to liver damage.

Vitamin D

Often referred to as the “sunshine vitamin,” Vitamin D is produced by the body when the skin is exposed to sunlight. However, many women, particularly those living in northern climates or those who spend much of their time indoors, may not get enough Vitamin D from sunlight alone.
Vitamin D plays an essential role in bone health. It aids calcium absorption, which is necessary for maintaining strong bones and preventing conditions like osteoporosis. Vitamin D also supports immune function and may help reduce the risk of chronic conditions like heart disease and certain cancers.
For women who lack sun exposure, a Vitamin D supplement can be beneficial, particularly as bone density tends to decrease post-menopause. The form Vitamin D3 is the most easily absorbed by the body, so it is generally preferred in supplements.

Calcium

Calcium is a vital mineral, essential for strong bones and teeth, and plays a key role in muscle function, nerve transmission, and hormone secretion. Women are particularly at risk for osteoporosis, a condition where the bones become brittle due to a lack of calcium, especially after menopause when estrogen levels decline.
While calcium can be found in dairy products, fortified plant-based milk, and leafy greens, a calcium supplement may be necessary for those who are dairy free, follow a vegan diet, or simply don’t consume enough calcium-rich foods.
The recommended calcium intake varies by age and life stage. It’s essential to consult with a healthcare provider to ensure the right amount is being consumed.

Vitamin K2

Vitamin K is essential for blood clotting, but its lesser-known form, Vitamin K2, is crucial for bone health. It helps direct calcium to the bones and teeth instead of to soft tissues, like the arteries, which helps reduce the risk of heart disease and osteoporosis.
Vitamin K2 is found in fermented foods like natto and certain cheeses, but many women may not consume enough of these foods. Supplementing with Vitamin K2, particularly in combination with Vitamin D and calcium, can help ensure proper calcium metabolism and protect against bone fractures and heart disease.

Omega-3 Fatty Acids

Omega-3 fatty acids, specifically EPA and DHA, are vital fats that the body cannot produce on its own. They play an important role in heart health, reducing inflammation, and supporting brain function. Omega-3s are also believed to help regulate mood, which is particularly beneficial during hormonal changes such as pregnancy, menstruation, and menopause.
Fatty fish like salmon and sardines are excellent sources of omega-3s. However, many women may not eat enough fish to meet their omega-3 needs. For those who do not consume fish, plant-based sources of omega-3s, such as flaxseed, chia seeds, and algae-based supplements, are effective alternatives.
Supplements may improve cardiovascular health, enhance skin health, and support mental health, including reducing the risk of depression and anxiety, which women are more likely to experience.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, impacting muscle and nerve function, blood sugar regulation, and energy production. It also supports bone health and helps the body cope with stress and sleep disturbances.
Women may have increased magnesium needs during times of stress, heavy menstruation, or pregnancy. Magnesium can also be depleted by certain medications or excessive consumption of caffeine or alcohol.
A magnesium supplement may be helpful for alleviating muscle cramps, mood swings related to PMS, and sleep issues. Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains, but a supplement may be beneficial if dietary intake is insufficient.

Probiotics

Gut health is essential for overall wellness, affecting digestion, immune function, and even mental health. Probiotics are beneficial bacteria that help maintain a healthy balance in the gut microbiome, supporting digestion and immune function.
For women, probiotics can be especially beneficial in supporting vaginal health and preventing urinary tract infections (UTIs). Hormonal fluctuations, stress, and antibiotics can disrupt the balance of healthy bacteria in the gut and vaginal area, and probiotics can help restore balance.
Probiotics are found in fermented foods like yogurt, kefir, and kimchi, but a supplement can be an easy way to ensure adequate intake.

Vitamin B12

Vitamin B12 is essential for the production of red blood cells and maintaining healthy nerve function. It also plays a role in energy production. Since B12 is mainly found in animal products like meat, fish, dairy, and eggs, vegans and vegetarians are at a higher risk for deficiency.
Older women may also have difficulty absorbing B12 from food, making supplementation more important. A B12 supplement can support energy levels and prevent fatigue, memory loss, and neurological damage associated with B12 deficiency.

Maca

Maca, a root vegetable native to Peru, has long been used to enhance energy, stamina, and sexual health. It is an adaptogen, meaning it helps the body adapt to stress and supports hormonal balance. Maca may be particularly useful during periods of hormonal fluctuation, such as perimenopause and menopause.
Research suggests that maca can help reduce symptoms like hot flashes, sleep disturbances, and low libido during menopause. It may also support mood and alleviate feelings of anxiety or depression by balancing hormones and supporting adrenal health.

Evening Primrose Oil

Evening primrose oil (EPO) is derived from the seeds of the evening primrose plant and is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that supports hormonal balance and reduces inflammation. EPO is often used to manage symptoms of PMS and menopause.
For women with PMS, EPO may help alleviate breast tenderness, irritability, and mood swings. It may also reduce hot flashes and night sweats in menopausal women, as well as improve vaginal dryness. While generally considered safe, EPO can interact with certain medications, such as blood thinners, so consultation with a healthcare provider is recommended before use.

Soya Isoflavones

Soya isoflavones, found in soy-based foods, are phytoestrogens that mimic estrogen in the body. During menopause, when estrogen levels decline, soya isoflavones can help modulate hormone levels and alleviate symptoms such as hot flashes, night sweats, and vaginal dryness.
Soya isoflavones may also improve bone health and reduce the risk of osteoporosis. While research on their efficacy is promising, it’s important for women with hormone-sensitive conditions to consult with a healthcare provider before using soy-based supplements.

Conclusion

Supplements can provide significant support for women as they navigate different stages of life, but they should never be seen as a replacement for a healthy, balanced diet. Prior to introducing any supplements, it is essential to discuss your individual needs with a healthcare provider to ensure they are appropriate and won’t interfere with medications or other supplements.
By integrating the right supplements with a well-rounded diet, women can optimise their health, energy, and vitality. Whether you are navigating pregnancy, menopause, or simply looking to maintain long-term health, the right supplements can make a world of difference. Always remember, supplements work best when they complement a healthy lifestyle and a nutrient-rich diet.
Disclaimer: This article is intended to guide you in making informed decisions about supplements, but it’s essential to speak with a healthcare professional before adding any new supplements to your routine. Individual needs vary, and professional advice will help you determine the most appropriate plan for your health.

Funmi

Funmi is a registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN). She is passionate about helping people improve their relationship with food, enjoy movement, and find a sustainable approach to healthy living through her virtual practice, Pattern Nutrition. A foodie herself, Funmi loves supporting others in creating a balanced, tasty lifestyle without the side of diet culture.

Top Supplements for Women to Consider Throughout Their Life

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