16 Best Supplements for Women’s Health: Buyer’s Guide

Taking supplements can be an excellent way to boost specific vitamins, prevent illnesses, or help you fall asleep. Supplements have all the crucial micronutrients you need to keep you happy and healthy.

Women’s dietary and nutritional needs are different from men’s, so they need to take supplements to make sure their bodies work at their best. These range from nutrients that aid in reproduction and menstruation to supplements that help with conditions more prevalent in women, such as osteoporosis.

So, what supplements should women take? The best supplements for women’s health tend to focus on how to keep the female body healthy and address nutritional shortfalls. Essential supplements are helpful for conditions that women are more prone to, like iron deficiency anemia, osteoporosis, and stress-induced insomnia.

You should look for no-frills bottles that list the ingredients when choosing supplements. Most good supplements for women shouldn’t break the bank, so look for those on the cheaper end, as the more expensive brands just tend to have fancier packaging with honeyed words but the same ingredients.

The top three supplements most women require in their daily lives are magnesium, fish oil, and vitamin D. When choosing the best vitamins for women, try to find products that contain these supplement essentials.

1. Magnesium

Magnesium is another vital mineral for women, and it can help with everything from pregnancy to migraine prevention.

Unfortunately, most women don’t get enough magnesium as part of their diet, so taking additional supplements can prove helpful, particularly if you already have low magnesium levels. Bones, teeth, and the nervous system all benefit from magnesium. 

However, you shouldn’t take too much at once. Overdose side effects include nausea, diarrhea, low blood pressure, muscle weakness, fatigue, and at very high doses, death.

Magnesium can help prevent osteoporosis, prevent migraines, relieve menstrual cramps and PMS symptoms, relieve pregnancy leg cramps, and regulate blood pressure. Luckily, fewer medications react with magnesium, but you should still discuss large doses with your doctor before taking magnesium regularly.

You can find magnesium in brands like Thorne, Nature’s Bounty, Nature Made, and Pure Encapsulations. It generally costs around twenty dollars, depending on the size and format of the supplement.

2. Vitamin D

Vitamin D is one of the essential micronutrients in the body. However, there’s a far easier way to get this supplement naturally. You must get fifteen minutes of sunshine daily, and your body will make enough vitamin D. 

Getting your daily dose of vitamin D is essential for proper bone health, as vitamin D helps you absorb calcium and other vital minerals and nutrients. Women, in particular, should get enough of this nutrient to prevent osteoporosis or bone fractures in later years. Vitamin D is also one of the important vitamins for women that are pregnant.

There is such a thing as too much, though. Vitamin D toxicity causes hypercalcemia, a buildup of calcium in the blood that can cause nausea, vomiting, weakness, and frequent urination.

You can usually get enough vitamin D through your diet and sunshine. However, you can take small doses of supplements without any issues if you’re concerned you aren’t getting enough. You should talk to your doctors about large amounts or taking it over a long period, so you don’t get too much.

Many foods are fortified with vitamin D, but most supplement brands carry some form of it, like Thorne, Nature Made, Swanson, and MegaFood. It costs around fifteen to twenty dollars, depending on the bottle’s dosage and the number of pills.

3. Probiotics

Probiotics are quite a trendy health supplement. However, when it comes to probiotics, the dosage and the type of probiotic are essential factors, as many so-called probiotic foods don’t assist with creating and maintaining different kinds of gut flora.

Your digestive system isn’t the only bacterial ecosystem in your body. For example, your uterus and vaginal tube have an entire ecosystem, and taking probiotics can help maintain a healthy equilibrium, prevent infections, and address other health concerns.

When choosing a probiotic, unless your doctor prescribed you a heavier dose, take them in the form of food, with labels that have the number of the bacteria in the billions and several different strains and types to promote a healthy gut. 

Luckily, probiotics have few reactions, so you don’t need to discuss regular small intakes with your doctor. Another benefit is that you can’t really overdose on probiotics, although taking too much can cause bloating, nausea, and gas.

You can get probiotics in yogurt and other foods or buy them in supplement form for anywhere from fifteen to fifty dollars. Popular brands include Nature’s Bounty, TruBiotics, and Azo.

4. Biotin

Biotin is a popular beauty supplement as it promotes the growth of hair, nails, and healthy skin. However, there’s a lot more to biotin than just beauty. Biotin is a B-complex vitamin used to break down energy and helps control the release of insulin in the body.

Biotin may help diabetes, but there aren’t sufficient studies to back this up yet. Most people get enough biotin from their diet, and biotin deficiency is rare unless it’s a part of malnutrition. However, most people who take biotin take it for the beauty benefits.

However, biotin isn’t harmful, even when taken in large doses, as your body dumps the biotin it doesn’t need. While you don’t want to exceed the recommended daily dose, you can take it without consulting a doctor. If you have insomnia, excessive thirst and urination, you’ve probably taken too much for one day.

There are several brands of biotin supplements, and depending on the size of the bottle and the dosage, they usually cost between ten and fifteen dollars at your local pharmacy. There are many different brands of biotin, such as Thorne, Nature Made, Nature’s Bounty, and Spring Valley.

5. Vitamin C

Vitamin C is the be-all-end-all of supplements. Supposedly, it can do everything from curing colds to cancer prevention. However, while vitamin C is crucial for good health, that’s only when taken with a healthy lifestyle. It’s not a panacea for all ailments and doesn’t even have a solid link to helping you get over a cold.

That said, you should ensure you get your recommended daily vitamin C intake. It helps your immune system, is an antioxidant that prevents cancer, heart disease, and arthritis, and there’s little chance of overdosing since your body doesn’t store it. 

It also aids in absorbing iron, another vital nutrient, especially for women. However, if you exceed 2,000 mg in one day, you’ll experience diarrhea and nausea from the excess. 

The best way to get your daily intake is with fruits and vegetables high in vitamin C, such as citrus fruits, strawberries, bananas, cantaloupes, and more. Not only do you get vitamin C, but you also get the nutrients and fiber stored within the healthy food.

That said, if you want to ensure you’re getting your daily amount, it doesn’t hurt to take a supplement. You don’t need to consult a doctor if you don’t exceed 2,000 mg daily.

You can take the supplement as a pill or a drink powder. Popular brands include the usual suspects plus Emergen-C, Spring Valley, and Persona. They can cost anywhere between five to twenty-five dollars, so look for supplements on the lower end of that spectrum.

6. Zinc

Most people get enough zinc as a part of their diet, and zinc deficiencies tend to be rare. Zinc promotes your immune system and aids with taste, smell, and wound healing. And if you take zinc at the beginning of a cold, it may help to shorten your cold.

Taking zinc lozenges or syrup at the beginning of a cold can help shorten your cold by two or three days. However, you shouldn’t use intranasal zinc as some have reported the loss of smell.

Zinc overdose is a lot like other mineral overdoses in that it can cause fever, headaches, fatigue, cough, and chills. It can be hard to diagnose a zinc overdose, so be very cautious when taking supplements.

You probably won’t need to take supplements for zinc unless you’re pregnant or planning a pregnancy, and you should discuss zinc supplements with your doctor before taking them, as they do react to a few medications.

Most pharmacies carry zinc, and it also comes from well-known brands such as Thorne, Nature Made, Nature’s Bounty, Spring Valley, and numerous others. Pricing depends on the dosage and number of pills, but its costs around five dollars.

7. Iron

Chances are one in ten that you know precisely how vital this nutrient is for women’s health. That’s because one in ten women suffers from anemia induced by iron deficiency.

Women suffer this condition much more than men because of the loss of blood each month from menstruation. Women need to make much more blood than men, particularly between the ages of thirteen and fifty, or from when menstruation starts until it ends with menopause. Iron is needed to create red blood cells that carry oxygen and carbon dioxide through the bloodstream.

While iron buildup can be detrimental, iron supplements can be beneficial if you suffer from iron deficiency or have hefty periods. Women who still menstruate should take multivitamins that include iron to help prevent this condition.

You should discuss large doses of iron with a doctor, but small quantities should be acceptable for women. You should report an overdose immediately, and symptoms include nausea, vomiting, and stomach pain. Severe cases may even have organ failure, internal bleeding, comas, seizures, and even death. So don’t go over 20 mg a day.

Iron comes in several multivitamins, but if you want to take it as a separate supplement, you have plenty of options, including Thorne, Nature Made, Spring Valley, and Nature’s Bounty.

8. Calcium

Women have osteoporosis, the weakening of bones, far more than men. Many mothers advise their children to drink lots of milk so their bones will grow big and strong. Maintaining that mindset is just as important later in life as in childhood. 

Recommended daily intake for calcium is 1,000 mg, which increases to 1,200 mg for women fifty or older. Exercise is another critical aspect of preventing osteoporosis, as is sunshine and vitamin D, which help absorption.

The best way to consume calcium is with food, such as dairy products and plants plentiful in calcium like broccoli and kale. Take care in choosing supplements with the amount of calcium in them (most supplements have less calcium because of the chemical it comes in), and ensure that you eat it at mealtime to boost absorption.

There is too much calcium. You should not go above the upper daily limit or suffer diarrhea. Severe cases of calcium overdose include impaired kidney functioning and increased blood pH, nausea and vomiting, confusion, itching, and even irregular heartbeats.

More dangerous than a single overdose is the buildup of calcium over time, leading to hypercalcemia which causes nausea, vomiting, weakness, and frequent urination.

Talk to your doctor about supplements if you feel you aren’t getting enough calcium in your diet. And don’t forget to drink your milk!

Several brands like Thorne, Vitafusion, Spring Valley, and Equate produce varying sizes and dosages of calcium supplements. It generally costs around ten dollars for a fairly sizable bottle (100 to 200 count), so it’s relatively inexpensive.

9. Vitamin E

Vitamin E is an antioxidant that helps prevent cancer, and deficiencies can cause nerve pain. Its also been shown to help with Alzheimer’s treatment. Most adults get enough vitamin E in their diet, and the most benefits you can derive from this supplement are if you have a deficiency.

Overdoses are rare, but vitamin E toxicity includes a risk of bleeding, muscle weakness, fatigue, nausea, and diarrhea. Be cautious when taking supplements to prevent too much vitamin E from building up in your body.

There are reports of people who have taken too much of this nutrient suffering from strokes and other heart issues, so you should only take it if your healthcare provider recommends it. This supplement also reacts with some medications, so discuss it thoroughly with your doctor before taking it.

Vitamin E comes in many brands, the most popular being Thorne, Nature Made, Spring Valley, and Finest Nutrition. It costs ten to fifteen dollars depending on the number of doses and the dosage size, but a 100-count bottle is usually in that price range.

10. Fiber

Fiber is in everything you eat. Soluble fiber, insoluble fiber, is always there, even if only in trace amounts. So why doesn’t the average person get enough?

Because of refinement, most processed foods eliminate most of the fiber and replace it with carbohydrates. However, eating food high in fiber, such as whole wheat or whole grains, is far healthier for you. Strive to eat raw fruit and vegetables and less processed foods, and your gut will thank you.

Fiber has many health benefits, like maintaining a healthy bowel and regular movements, weight loss, lowering cholesterol levels, and even aiding you in living a longer life. But there is such a thing as too much. Overdoses can cause bloating, gas, abdominal pain, and constipation.

You can get fiber in a regular diet, but supplements can be a good substitute. Drink plenty of water so it gets properly absorbed. Don’t take too much or pay for it later. Typically, fiber is very safe, so you needn’t discuss it with your doctor.

Popular fiber brands include Thorne, Benefiber, Metamucil, and Equate, and the price will vary by form, dose, and the number of doses. Cheaper options are around fifteen dollars, while pricier brands can go above thirty-five.

11. Vitamin K

Vitamin K help produces four major proteins that help blood clotting, so it’s a vital nutrient. It also helps prevent osteoporosis and heart disease and promotes memory. While vitamin K deficiencies are rare (most common in newborns with digestive issues), it’s still an essential nutrient for your body.

You don’t need a vitamin K supplement unless you are pregnant. Vitamin K is processed into a useable form from bacteria in your gut, so you may need supplements if your gut flora is in trouble from an antibiotic or another issue.

Even then, the best way to gain it back is with probiotics to build up your gut flora again and eat leafy greens rich in vitamin K. You should talk with your doctor if you’re concerned about a vitamin K deficiency, as it can build up in your system and cause problems. Overdose symptoms include jaundice, hyperbilirubinemia, anemia, and kernicterus.

You can find vitamin K in the brands Thorne, Now, Spring Valley, and Swanson, and small doses are available at pharmacies for around ten dollars depending on the type of Vitamin K, dosage, and the number of pills.

12. Vitamin A

Vitamin A is famous for being good for your eyes. It’s prevalent in carrots and is the source of the myth that carrots are good for your eyes. It also has antioxidant properties that may help prevent cancer and is an essential nutrient for your blood, eyes, and skin.

Typically, the average adult in the United States gets enough vitamin A in their diet, leaving little need for supplements. Those suffering from vitamin A deficiency, particularly children, benefit most from these supplements, as they can prevent blindness as they grow older.

That said, you still shouldn’t take too much vitamin A. Overdoses come with headaches and rashes, and it can build up in your system over time to cause other issues.

Vitamin A can also help prevent age macular degeneration or the condition where eyes go blind over time as one grows older. You should discuss this supplement with your doctor, as an abundance can cause severe health issues, and it interacts with several kinds of medication.

Many brands carry vitamin A, including Spring Valley, Nature’s Way, and Nature’s Truth. Its price varies by the amount and dosage, but you can generally find a good one for around five to ten dollars.

13. Fish Oil

This supplement provides you with omega-3 fatty acids. They are prescribed for high levels of fat molecules called triglycerides in the blood, which can block vessels and cause circulatory issues. This nutrient is essential in your brain and prevents dangerous health conditions like heart disease and inflammation.

Fish oil is generally good for children’s healthy brain and nervous system development, while adults tend to use it to prevent brain degeneration with age. However, it often gets overlooked that omega-3 can help treat menstrual cramps. While it doesn’t work for everyone, some women find relief after taking this supplement.

You can’t really overdose on fish oil, but if you take too much, you can experience gastrointestinal issues. It may also increase your risk of bleeding and negatively impact your immune system.

If you’re pregnant, nursing, or plan to become pregnant, you need plenty of omega-3 fatty acids and other types of fatty acids. It’s essential for proper brain development in babies and children.

You can also eat one or two servings of fish each week to get this nutrient, which is better than taking the supplement, but if you dislike fish or have no easy way to obtain it, supplements can serve as a substitute.

Talk to your doctor before taking supplements, as too much can cause health issues. If you are very concerned about your fatty acid levels and your doctor agrees, they can prescribe you a far more effective supplement than those available over the counter.

Fish oil is very popular, and all the major brands carry it, including store brands Ora Organics, Thorne, Nature Made, Spring Valley, and Nature’s Bounty. The price varies by amount and dosage, but a 100 count bottle costs between ten and fifteen dollars.

14. Antioxidants

Antioxidants are known to eliminate free radicals in your body that cause cancer and other health issues. So, it’s best to get a lot of antioxidants through supplements, right?

Not necessarily. It’s best to get antioxidants from a healthy diet filled with fruits and vegetables rather than supplements. Antioxidants taken from supplements have limited absorption and effectiveness compared to food ones.

Moreover, some antioxidants like vitamin A and E can cause health problems when taken in large doses, while others like vitamin C and vitamin K can cause discomfort. Moreover, an overdose can affect your cells’ communication, negatively impacting your health.

You should talk to your doctor about antioxidant supplements if you feel you need them.

There are a lot of brands out there, but many sell antioxidants at inflated prices, so you should do your homework before buying. Good brands include Thorne, Butterfly Express, Now, and Swanson. It can cost you a pretty penny, but you shouldn’t spend more than thirty dollars on them.

15. Folate

Folic acid, also known as folate, is critical to developing healthy fetuses, especially in the early stages of pregnancy when most women don’t realize they are pregnant. Any woman remotely interested in pregnancy has heard of this nutrient.

Women of childbearing age should take this supplement. Even if you aren’t planning on becoming pregnant, 40% of all pregnancies are surprised, so this nutrient is essential during those early unknown stages.

Folic acid isn’t harmful in large amounts, and the body still needs a smaller amount every day to create new cells, even without new life. Most women’s multivitamins include folic acid, and many foods are fortified with folate.

You should still talk large doses with your doctor, even more so if you are pregnant or plan to be. Overdoses can cause many symptoms, including upset stomachs, nausea, diarrhea, irritability, confusion, behavior changes, skin reactions, and seizures. Overdoses are anything above one milligram of folate a day.

Most prenatal vitamins and women’s supplements come with all the folate you need, but if you want some more, there are several brands to choose from, including Thorne, LifeExtension, Zahler, and Now. The price varies from brand to brand, but you should try and keep the price between twenty and thirty dollars for a 60-count.

16. Melatonin

Your body naturally produces melatonin, but that doesn’t mean you can’t do with more. The primary use of this chemical is to help you fall asleep.

When the lights go out, and you get in bed, your brain naturally produces melatonin to help you fall asleep. Unless you are stressed, have insomnia, or have other conditions that prevent you from sleeping.

Women typically have more stress than men, and many have trouble falling asleep and staying asleep. That is when melatonin shines. If you take a couple of milligrams before bed, your body processes it and helps you fall asleep. 

It’s pretty hard to overdose on this supplement, but too much may cause sleepiness, headache, nausea, and even agitation. So start small with this supplement.

It can help you fall asleep faster, get more restful sleep, and stay asleep longer. However, if you take medication, you should discuss the use of this supplement with your doctor beforehand, as it does interact with specific prescriptions.

Many brands make this particular supplement, including Thorne, Natrol, Nature Made, and Nature’s Bounty, so you won’t have any problems finding them at the store. They generally cost around ten dollars a bottle, depending on the dosage and form.

What Is the Best Supplement for Women’s Overall Health?

No one supplement’s the key to better health. You need all these nutrients and a healthy lifestyle to become a healthy person. However, take a multivitamin if you have to pick something to take every day.

A good multivitamin should include small doses of every nutrient on this list (except for probiotics and melatonin) and it should contain nutrients vital for women, such as increased iron intake, vitamin C, vitamin D, and calcium.

These small doses can help you keep consistent vitamin intake over time and increase your stores of vitamins you can call upon on a rainy day. It’s the best supplement for women’s overall health.

What is the best supplement for women’s libido?

The best supplement for women’s libido is vitamin D, the sunshine vitamin. Vitamin D significantly affects hormonal production, including estrogen and testosterone, which impact sex drive. So get outside and get some sunshine in your life. Perhaps while on a nice date?

What is the best supplement for women’s skin?

Well, the skin is your largest organ, and as an organ, it needs a lot more than just one or two nutrients to maintain a healthy gleam. A steady intake of all the nutrients above can help you get that sheen.

The best supplement for women’s skin is fish oil and biotin. The fatty acids from fish oil replenish the skin, while biotin has a vital role in cell creation which is essential for the rapid regeneration of skin cells.

What is the best supplement for women’s hormones?

While vitamin D is best for libido, magnesium is the best supplement for women’s hormones for overall hormone balance. Magnesium is a critical component of hormone production, so you should get your daily intake for the sake of your emotions.

What is the best supplement for women’s weight loss?

Nobody wants to hear it, but fiber is the best supplement for women’s weight loss. Foods rich in fiber tend to have fewer carbohydrates and fewer calories. Fewer calories mean weight loss. Fiber-rich foods also help fill you up and leave you feeling full for longer. However, you can’t get this benefit with just the supplements. 

Also, ensure you get vitamin C and vitamin D as they help with metabolism and boost your immune system, which takes some calories and can help with weight loss.

How to choose the best supplement for women’s health?

There’s no one catch-all supplement for all women. Each woman is unique, and you have your lifestyle, diet, and health concerns to consider. Figuring out how to choose the best supplements for women’s health is entirely at your discretion.

1. You should start by bringing up any health concerns to your doctor. They can recommend specific supplements to improve your overall health.
2. Do your research. Read up on the supplement online to find out how it works, the best way to take it, and how large a dose you might need.
3. If you still have questions or concerns, don’t be afraid to ask at your local pharmacy. They can tell you much more about the supplement, how much it can help you, and how it can hurt you in much more detail.
4. Once you’ve settled on some supplements, start with small doses. Your body better absorbs small doses. If you feel you need a larger dose, you can increase it, but only if you’ve discussed how a large dose will affect you with a medical professional.

Where can I buy supplements for women’s health?

You can buy most small doses of women’s health supplements at drugstores, pharmacies, or online. More significant amounts may need a doctor’s prescription.

Is it worth taking supplements for women’s health?

Yes, it is worth taking supplements to assist with women’s health. A healthy diet trumps all, but there are cases where supplements are helpful, such as iron deficiency and immunity-boosting vitamin C. Ultimately, it’s on a case-by-case basis. The only universal supplement all women require is folic acid, which occurs in multivitamins for women.

Why should you take women’s health supplements?

Health supplements can be just the thing you need to help your body function optimally. Supplements could help improve your health in ways you hadn’t even considered. However, you should consult your doctor before starting most supplements to ensure they are constructive to your health.

What supplements should a 50-year-old woman take?

Calcium. Calcium. And more calcium. The best supplements for women over 50 contain calcium. Fifty-year-old women have the highest daily need for calcium next to children. But it’s best if the calcium gets consumed naturally rather than in a supplement. 

Getting 1,200 mg of calcium daily and exercise can help prevent osteoporosis and promote good bone density, preventing broken bones and frailty. A close second is fish oil, which helps prevent mental deterioration. Third is vitamin D, which aids in the absorption of calcium, which you should get when you go outside for daily exercise.

Consider adding these top female supplements to your vitamin regimen.

1. Vitamin D >>> Best Vitamin D Supplement
2. Iron >>> Best Iron Supplement Choice
3. Magnesium >>> Best Magnesium Supplement
4. Fish Oil >>> Best Fish Oil Choice
5. Folic Acid (Prenatal) >>> Best Folic Acid Choice