Whether you are in your 30's, 40's, 50's or beyond, supplements can be a great way to boost energy levels, support immunity, and feel your best. I've been searching for the best supplements for women for years, trying 100's of different options in the last decade. Here are my recommendations for the best supplements for women.
Confession: I am a bit of a supplement junky.
I read a lot, and every time I hear about something that might support a health concern I have, I order it.
My husband laughs at me because there is quite literally no way I could take everything I have. (Well, not without a tremendous about of stomach distress.) .
Lucky for you, I've tried just about everything out there - so you don't have to!
Here are what I believe to be the best 13 Supplements for Women. These are the ones that I take most every day.
Disclosure: I received some of these supplements in exchange for my honest opinion. There were MANY that I received that did not make this list.
These recommendations are what works for me. Everyone is different and you should always consult a healthcare professional with any concerns.
13 Best Supplements for Women
A lot of people wonder if they need a multi-vitamin. For most people, the answer is yes. In fact, I would so far as to say that this may be the single best supplement for women to take.
Most everyone’s nutrition falls short of meeting the Recommended Dietary Intakes (RDI); of all 26 essential vitamins, minerals and trace elements. Few people eat enough fruits and vegetables, and an estimated nine out of ten adults do not meet the RDI for vitamins D and E.
In addition to supporting overall health, taking a multivitamin may help to support your goal of maintaining a healthy weight. In one study from China, women who took a multivitamin and mineral supplement for 26 weeks lost an average of 7.9 pounds, while those women given a placebo showed almost no change. (.4lb) The theory is that these women were deficient in various vitamins and minerals that support appetite control and that when those deficiencies were gone, natural weight loss occurred.
The multi-vitamin that I am taking now is by Nourish & Bloom. It is gluten-free, soy-free and non-GMO. It offers a full array of vitamins, plus offers a few extras that make me choose it over other vitamins.
I love it because it has methyl B12 which is more expensive and absorbs better than the cyano B12 found in many multi-vitamins. (You can read more about the different types of B12 HERE
Since I have battled a B12 deficiency for much of my life, this is something I always look for in a vitamin.
Another reason that I love the Nourish and Bloom multivitamin is that it contains Lutein. Lutein is great for both the skin and the eyes. Since finding out from my 23 & Me Report that I carry the gene for Macular Degeneration, I have been especially concerned about taking care of my eyes.
We have all heard the expression that "health begins in the gut", and one of the best easy ways to support digestive health is a probiotic.
Probiotics can help you achieve a healthy gut flora and support immunity by helping the body fight pathogens. According to an Australian data review, taking probiotics can also help you manage stressful situations, thanks to the connection between the gut and the central nervous system.
It is important to understand that different strains of probiotics offer different benefits. In addition to supplementing with probiotics, eating a variety of fermented foods is also essential. When looking for a supplement, you should look for a probiotic that is a broad spectrum with multiple strains.
I've taken many different probiotics through the years as I believe there can be a benefit in rotating them. Right now I am taking the Nourish & Bloom Probiotic, which comes in a pack with the multi-vitamin. It contains multiple strains, including Lactobacillus and Bifidobacterium BI-04.
Both strains have been shown to reduce body weight by improving fat metabolism and glucose and helping to reduce chronic inflammation.
Most experts agree that turmeric deserves its superfood status.
While most studies are still in the preliminary stage, there is mounting evidence that support that turmeric’s active ingredient, curcumin, can help support a wide variety of health concerns. It is one of the best supplements for women to promote a healthy inflammatory response and support liver health.
Turmeric may also help ease the symptoms of mild depression.
Once 2017 study found that taking between 500 mg and 1,000 mg of curcumin supplements helped to elevate moods after eight weeks.
The benefits of turmeric don't end there. According to a report in the Journal of Medicinal Food, taking 1,000 mg of curcumin from supplements can help relieve arthritis discomfort almost as well as over the counter medications.
I take turmeric every day. One that I love is THIS ONE form Thorne, which contains Meriva-SF. A human study showed that the Meriva curcumin absorbs at a rate 29% higher than normal curcumin. I also drink Turmeric Ginger Tea on a regular basis.
Collagen is rich in antioxidants and research suggests that it can help to lower blood pressure and improve bone density. Many people take it to help with gut healing. We need collagen for healthy skin, teeth, bones, and nails, but the body’s production of collagen declines with age.
According to a study in Skin Pharmacology and Physiology, collagen peptide supplements can improve skins elasticity within four weeks and reduce crow’s feet within eight weeks. It is one of the best supplements for women who want to look younger longer.
I can tell a difference in my skin when I take collagen and when I don’t. (No, I don’t mean day by day. But when I ran out and didn’t order more for more than a month I noticed a difference.)
According to Debra Julian, M.D., author of Skin Rules: Trade Secrets from a Top New York Dermatologist, collagen can help to thicken hair. This makes sense since it is the main structural protein of healthy hair.
THIS is the brand that I've been taking. I have both the Collagelatin as well as the Collagen Protein, and both are great. I like the convenience of the Protein since it can be stirred into hot or cold liquids.
I haven't tried it yet, but next up I am going to try these chews.
GET THE COLLAGELATIN HERE AND THE COLLAGEN PROTEIN HERE.
5. Vitamin D
Taking Vitamin D is something I resisted for years. My logic was that I live in Florida, how could I possibly have an issue?
The benefits of Vitamin D are significant, and many of us have levels that are extremely low. (I am fair and diligent about using sunscreen, hence my issues with Vitamin D.)
Vitamin D is one of the best supplements for women to keep your immune system strong, reduce the risk of obesity and help to protect lung function. It can even help us improve recover from exercise. Looking to manage your weight? Vitamin D has been shown to activate the production of leptin, which is an appetite-suppressing hormone that signals to our brains that we are full.
I take Thorne Vitamin D-3 (in addition to the vitamin D in my multi-vitamin). It is non-GMO, gluten-free, soy-free and dairy-free. While I don't have issues swallowing pills, it is really nice that the capsules are so small.
6. Betaine HCL
Betaine HCL boosts your stomach’s ability to digest food. It is the acidic form of betaine and works to support a healthy level of hydrochloric acid in the stomach which aids in the assimilation of nutrients from food. We need acid to absorb nutrients like iron, magnesium, copper, zinc, B12, foliate and proteins. I like to take 500mg with each protein-containing meal.
I take Pure Encapsulation because it is non-GMO, gluten-free, soy-free and vegan.
Maca, which has been called Peruvian ginseng, is an adaptogen that can help to boost immunity. It is one of the best supplements for women to help manage stress and help to balance hormones. It also can help to support thyroid health. I love the impact that maca has had on my hormonal health. It also supports mental and physical energy.
I am a big fan of The Maca Team brand. I had previously tried another brand and didn't notice a difference in how I felt but with the brand the impact was almost instant. I take the powdered Raw Red Maca to my smoothies and take Maca capsules on the days I don't have a smoothie.
GET MACA POWDER HERE AND MACA CAPSULES HERE.
Ubiquinol is the more bio-available form of CoQ10. It is a powerful fat-soluble antioxidant that helps prevent cellular damage from free radicals. (Most antioxidants are not fat-soluble.)
The body does produce ubiquinol, but the time you are 30, your ubiquinol production has begun to decline. The benefits if ubiquinol include supporting a healthy cardiovascular system, jump-starting energy and stamina levels, supporting healthy blood pressure, supporting immune function and helping to reduce physical signs of aging.
I take Doctor's Best Ubiquinol, which is non-GMO and gluten-free.
9. Green Powder
We all know that it is important to get greens in our diet. Green smoothies and salads are a great way to do this.
However, when things get crazy, and I am on the go, I reach for greens powders to help make sure that I get everything I need. Green powders are one of the best supplements for women because they provide extra nutritional insurance when things get crazy. (And things are almost always crazy for moms!)
Lately, I’ve been taking the Watermelon Berry Green Superfoods by Nourish & Bloom. In addition to having Spiriluna, Broccoli, Kale, and Chlorella, it also offers up 36% of your daily fiber needs. I am prone to bladder infections and love that it has Cranberry. It also offers up some excellent prebiotics to support digestion, Milk Thistle to support liver function and green tea leaf extract. It is non-GMO, gluten-free, and vegan.
10. Protein Bars & Powders
I don't use these every day, but when I don't have time to cook, one way I keep myself on track is by drinking protein shakes or eating protein bars. While there is no substitute for whole foods in your diet, these are a much better option than grabbing fast food or diving into a bag of chips.
I struggle to find bars that I like, but these by Nourish & Bloom are good!
(Probably because the first ingredient is Cashew Butter!)
My Mom loves them too!
They offer up 15 grams of protein and the Chocolate Almond Biscotti flavor that I love as 69% of your daily fiber. Though you would never know it, they contain kale, spinach as well as flax and chia.
I also use the Nourish & Bloom protein powder. It is the best vegan protein powder that I have tried. (And also soy-free, gluten-free and vegan.) . You can read more about that in this recipe post for a Blueberry Banana Smoothie.
Zinc is an important supplement to have on hand, especially if you are over the age of 60 or you don’t eat meat or seafood. It helps to support the immune system, promotes skin repair and helps to keep your vision healthy. Getting too little can impact your sense of taste and smell.
Right now I'm getting 100% of the Zinc that I need with the Nourish & Bloom Multi Plus, but in the past, this is the brand of Zinc I've taken.
Another thing about zinc - Zinc Lozenges may help to fend off colds and shorten their duration. You can read more about that and the organic brand that I use HERE.
Omega-3s are fatty acids that are essential to building healthy brain cells. Our diets are so high in omega 6s, which cause inflammation and deplete omega-3s. Omega 3 supplements are one of the best supplements for women because they help to bring this ratio back in line. This is especially true if you are experiencing low energy or depression.
This is the Omega-3 vitamin that I am presently taking is by Nourish & Bloom. It has EPA, DHA, and GLA to support brain, heart and tissue health.
13. Green Tea
The polyphenols in green tea can help to guard against neurological disease, support healthy memory, support heart health and may even be able to help support weight loss. Studies are still out on green tea supporting weight loss, but one study from Penn State University found that green tea may help limit fat absorption and boost the body’s ability to use fat. I am not one to believe that there is any magic bullet for weight loss, but I do think that green tea is one of the best supplements for women who are trying to get to a healthy weight.
I adore all types of tea, and it is really import to use a good quality organic brand. I love Teatulia teas and recommend them without hesitation. They are USDA organic, have environmentally friendly packaging and are grown sustainably. They have a really fun tea of the month club that is a great gift for tea lovers. (Or for yourself!)
If You Like the Best Supplements for Women, You May Also Like:
- 23 Simple Ways to Sleep Better
- Quinoa Nutrition
- Turmeric Ginger Tea