About all

Supplements for female: 7 Essential Supplements for Women


The 7 Best Supplements for Women, According to a Dietitian

Our editors independently research, test, and recommend the best products; you can learn more about our
review process here.
We may receive commissions on purchases made from our chosen links.

Many adults in the United States take at least one supplement, which includes vitamins, minerals, herbs, amino acids, or other health-promoting ingredients. While a healthy, balanced diet can help you to get adequate amounts of essential nutrients, some women require dietary supplements such as calcium or vitamin D to ensure they’re meeting their needs.

Particularly for women, it’s important to keep in mind that not all supplements are regulated by the FDA. There are many supplements with false promises or questionable ingredients on the market, such as weight loss supplements or energy boosters, which may cause more harm than good. Selecting a high-quality supplement that is appropriate for your individual nutrition needs is key. Always speak with your health care provider about your individual needs before adding a supplement to your routine.

Here, the best supplements for women:

Final Verdict

A probiotic, like Culturelle (view at Amazon), is an excellent supplement for most women.

What to Look for in a Supplement for Women

Nutritional needs: 

Many women decide to take supplements because they have (or want to avoid) a nutritional deficiency in their diet. For instance, if you know you don’t get enough vitamin D in your diet, or you have limited sun exposure, you may decide to take a vitamin D supplement. However, it’s essential to ensure you’re getting the right amount of nutrients because taking too much can lead to health problems. Always speak with your doctor to create a supplement regimen tailored to your needs.

Health goals: 

Similarly, you’ll want to think about your health and wellness goals when choosing a supplement. If you wish to support bone health, a mix of vitamin D, calcium, and magnesium might be a good option. If you want to improve your mood, there are certain supplements formulated to offer support. It all depends on what you’re hoping to achieve and what is appropriate considering your individual nutrition needs.

Supplement form: 

If you prefer not to take a pill every day, look for supplements that come in gummy, lozenge, tablet, or liquid form. Always take a look at the ingredient list to ensure that the product is low in sugar and contains adequate levels of the vitamin, mineral, or supplement you’re looking to add to your diet.

What Experts Say

“To avoid nausea or gastrointestinal distress, avoid taking supplements on an empty stomach or taking multiple supplements at once. Instead, take supplements with a little bit of food. If a supplement contains fat-soluble vitamins—vitamins A, E, D, or K— you need fat to absorb them properly. If you take multiple supplements, spread them out over the day to ensure maximum absorption. Taking them all at once can overwhelm the gut and cause you to pee out some of the nutrients you’d otherwise absorb.”—Allison Koch, MS, RD, CSSD, LDN

Why Trust Verywell Fit?

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on various popular supplements, looking at multiple products and brands, and consulting with trusted peers in dietetics. I believe the supplements in the round-up are made by trusted brands and are composed of high-quality ingredients that will benefit most women. — Eliza Savage, MS, RD, CDN

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.  

Advice to women about supplements — use selectively

Once we believed it was possible to compensate for dietary deficiencies by popping a multivitamin every day. But research suggests that multivitamins may not be all they’re cracked up to be.

Moreover, many multivitamins contain some micronutrients in amounts greater than those recommended in the government’s Dietary Guidelines for Americans. If you choose to take a multivitamin, take one daily—no more. It’s an especially bad idea to take extra multivitamins in an effort to ramp up your intake of a single micronutrient. Doing so means you’re sure to get too much of other vitamins and/or minerals, which can be harmful.

Meanwhile, the benefits of multivitamins remain uncertain. The Women’s Health Initiative study concluded that postmenopausal women who took multivitamins did not have a lower death rate than others and were just as likely to develop cardiovascular disease or cancers of the lung, colon and rectum, breast, and endometrium. These results are consistent with findings from other studies. And in 2006, the NIH said there wasn’t enough evidence for a recommendation about taking multivitamins.

Little or no evidence of protection

There’s also been little or no evidence of protection against cardiovascular disease or cancers from a number of individual vitamin supplements, including vitamin E, vitamin C, beta carotene, and the B vitamin trio — B6, B12, and folic acid. Recent research suggests that potential harm has been added to the mix. In 2008, a Cochrane Collaboration review found that low-risk people in trials for a host of diseases who were given supplements of vitamin A, vitamin E, and beta carotene had a slightly higher death rate. And there’s some evidence that excess folic acid (the synthetic version of folate, a vitamin found abundantly in vegetables, fruits, and grains) may be contributing to an uptick in colon polyps. Both observations warrant further study.

Experts agree that the best way to get the nutrients we need is through food (see list of nutrient-dense foods below). It is likely that what counts is the synergistic interactions of these nutrients — which might also help explain why trials of single nutrients often don’t pan out.

However, it may be too soon to draw the line on all supplements. Adequate calcium and vitamin D are essential in preserving bone density. Although you can get the recommended 1,200 mg of calcium from your diet, studies suggest that most women do not. It is possible to get the government-endorsed vitamin D intakes (400 IU for women ages 51 to 70; 600 IU for women over age 71) through diet or sun exposure. But many health experts now recommend getting 1,000 IU, which is harder to do without taking supplements—especially during winter months if you live in the northern United States, if you always wear sun block, or if you are unable to spend time outdoors. Consult your doctor about the appropriate supplementation for you.

Nutrient-dense foods

Nutrient-dense foods have a lot of nutrients relative to the number of calories they contain. Some examples of foods that pack a nutritional punch are:

  • Avocados
  • Chard, collard greens, kale, mustard greens, spinach
  • Bell peppers
  • Brussels sprouts
  • Mushrooms (crimini and shiitake)
  • Baked potatoes
  • Sweet potatoes
  • Cantaloupe, papaya, raspberries, strawberries
  • Low-fat yogurt
  • Eggs
  • Seeds (flax, pumpkin, sesame, and sunflower)
  • Dried beans (garbanzo, kidney, navy, pinto)
  • Lentils, peas
  • Almonds, cashews, peanuts
  • Barley, oats, quinoa, brown rice
  • Salmon, halibut, cod, scallops, shrimp, tuna
  • Lean beef, lamb, venison
  • Chicken, turkey

Share this page:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

the best vitamins for women in their 30s, 40s, and 50s

Taking vitamins and supplements is a great way to boost your nutrition at any age. But choosing the right supplements is often overwhelming—there are a lot of options out there. Among the many options, each can play a number of roles in the body and touts various health benefits. Depending on your diet, lifestyle, routine and life stage, some supplements will hold distinct advantages over others.

To quickly give you a lay of the land: there are 13 vitamins and 16 minerals that are necessary for the body to function optimally. In addition, there are other sources of nutritional and health support with potential benefits, like fish oil or herbal supplements.

Women in their 30s, 40s, or 50s have very different biological needs, and often have unique goals related to their health, as well. We understand that choosing the most appropriate vitamins and supplements can be a daunting decision, so we’ve done the research to break down which vitamins and supplements are priorities at the various stages of life.

The best vitamins and supplements for women in their 30s

1. Folic acid(also known as folate or vitamin B9)

Biologically speaking, women in their 30s are considered to be in their childbearing years. Whether you are planning to get pregnant or not, taking folic acid during these years helps maintain health. Folic acid, also referred to as folate or vitamin B9, supports brain health and cell reproduction, enhances verbal fluency and memory, and is believed to enhance one’s mood.

Folic acid is especially important for women who are thinking about having children and for women who are pregnant, and thus is a key ingredient in prenatal vitamins. In fact, while most people think of prenatal vitamins as something to take once you’re already pregnant, it may be more beneficial to start taking them before becoming pregnant. When taken up to 6 months before pregnancy and throughout, prenatal vitamins can help reduce the risk of having a child with birth defects of the brain or spinal cord.

2. Iron

Iron is an important supplement for women in their 30s. Iron deficiency can arise in women who don’t consume a lot of meat, athletes, pregnant women, and women with moderate to heavy menstrual cycles.

Taking an iron supplement can support your health, but be careful not to over-supplement with iron. Taking too much iron can cause vomiting, abdominal pain, and other symptoms. Iron overdose can be especially dangerous for kids, so if you are taking iron supplements, take care to ensure that they’re out of the reach of children.

Dr. Jeff Gladd, an integrative physician, has commented about the importance of monitoring iron levels, “It is always best to work with your doctor to determine your iron needs. Having a percent saturation of iron and ferritin level done via blood work will help you know whether iron supplementation or your current dosing is right for you.”

3. Antioxidants: Vitamin C and Vitamin E

Vitamin C and vitamin E are powerful antioxidants and support healthy skin from the inside out.

Vitamin C helps support the immune system and supports the creation of collagen, which supports skin’s youthful, soft, and elastic appearance. Due to their antioxidant properties, vitamins C and E may even help maintain skin health over time. Many people even apply vitamin E oil topically to skin injuries to help prevent scars or speed up the healing process.

The best vitamins and supplements for women in their 40s

1. Fish oil

Women in their 40s generally have a unique set of nutritional needs. Women at this stage are preparing to enter peri-menopause, the stage that precedes menopause, and may start to experience hot flashes. Fish oil, which contains healthy omega-3 fatty acids, is a great supplement to support overall health during this time. It also supports heart and brain health, both of which are essential for maintaining well-being beyond the 30s.

Dr. Gladd advises that not all fish oils are equal. “When looking for fish oil, be sure to opt for wild-caught fish sources and versions tested to be free of mercury and other toxic components.”

2. Vitamin B-Complex

A vitamin B-complex is made up of 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. These B vitamins work together and individually to support mood, digestion, sleep health, and likely a welcome boost of energy since they help convert food into fuel. They also support the cardiovascular system and can help maintain nail, hair, and skin health.

The best vitamins and supplements for women in their 50s

Vitamins and supplements can help support health through menopause. For women in their 50s, menopause is often a significant change that affects the body. High priority supplements for women in their 50s include vitamin D, calcium, turmeric, and omega-3 fatty acids.

1. Vitamin D and Calcium

Vitamin D is an especially important vitamin for women in their 50s. By helping the body absorb calcium from food, vitamin D helps promote bone health. Taking vitamin D in conjunction with calcium can help support and maintain healthy bones.

2. Black Cohosh

It can be stressful to try and determine which supplements are helpful during menopause that won’t cause side effects or affect your health negatively. Black Cohosh is often a recommended supplement because it may offer benefits such as supporting healthy aging and hormone support.

3. Turmeric

Turmeric is another great supplement for women in their 50s. Turmeric supplements are made from turmeric root, a plant grown in India and other regions. Turmeric is a yellow spice commonly used in Indian food, like curries, and has been used in traditional Indian medicine for centuries. It is a powerful antioxidant that has been shown to support joint health and likely supports brain health.

Nutritional supplements support a healthy lifestyle

Nutritional supplementation, along with certain herbal products, can be an integral part of your health regimen. However, to be truly healthy as you age, it’s important to maintain the traditional pillars of wellness: a balanced diet, regular exercise, and adequate sleep.

Whatever your age, it is important to pay attention your body’s needs as they evolve, and to understand the unique factors influencing your health. If you do decide to take supplements to help achieve your health goals, select those made from the highest quality ingredients possible.

11 Best Multivitamins for Women in 2021

This article was medically reviewed by Rachel Lustgarten, R.D., C.D.N., a clinical dietitian and member of the Prevention Medical Review Board on May 21, 2020.

Research shows that the average American diet just isn’t cutting it. Why? Many processed foods—which often lack nutrients but are rich in lab-made fats, added sugars, and salts—are king in the United States, says Maya Feller, M.S., R.D., C.D.N.

“The majority of Americans are not meeting the recommended daily intake for fruits, vegetables, and whole-grains,” says Feller. “Only 11% of Americans meet the USDA guidelines for fruit and vegetable consumption. Couple that with 31% of Americans being at risk for a nutrient deficiency.”

Many women lack potassium, dietary fiber, choline, magnesium, calcium, iron, and vitamins A, D, E and C in their diets, according to the U.S. Department of Health and Human Services. To fix this, you can eat more plant-based meals or switch out white rice for quinoa to get in those unprocessed grains. Even still, it’s easy to fall short without professional guidance—especially when nutrient needs change with each stage of life (e.g. pre-pregnancy, pregnancy, postpartum, post-menopause).

Feller counsels her clients on using a whole food strategy to cover their bases, however, she acknowledges that “supplementing with a daily multivitamin that provides a broad spectrum of the nutrients that are missing from the standard American diet can bridge these nutritional gaps.”

It might be seem easy to run down to the drugstore and pluck one off the shelf. But not all multivitamins are created equal. Vitamins are not regulated by the FDA, so it can be difficult to figure out which companies are providing a quality product. It’s also important to find a multivitamin that fits your specific needs.

For example, some multivitamins use folic acid, which is a synthetic version of folate—an important nutrient used for cell growth and metabolism. Not every person can absorb folic acid efficiently. “Those with a MTHFR gene mutation have trouble utilizing folic acid,” says prenatal and pediatric nutrition specialist Aubrey Phelps, M.S., R.D.N., L.D.N.

As a general guideline, women should look for vitamins that are:

  • Non-GMO, organic
  • Made of raw materials
  • Allergen- and gluten-free
  • Free of heavy metals, chemicals, and coloring
  • Have certifications from NSF International, the Dietary Supplement Verification Program, Good Manufacturing Practice (GMP), or another reputable third party.

To get you started, Feller, Phelps, and women’s health specialist Roxanne Pero, M.D. recommend talking with your doctor about the following vitamins:


Ritual Women’s Multivitamin

Ritual’s “beadlet-in- oil” pill design looks like an aquarium for nutrients. Scroll through the website and you get the sense that taking these vitamins is rather trendy and fun—but Ritual is not playing around. The makers are serious about the quality of their product and very transparent about where and how they source their material.

The Essential for Women vitamin is 100% vegan and includes nine important ingredients: folate, omega-3, B12, D3, iron, K2, boron, and magnesium. The inclusion of omega-3s, which can help regulate inflammation and reduce blood clotting, is rare for a multi, says Dr. Pero., a gynecologist at Women’s Health Specialists of Dallas. Ritual also has 50+ and prenatal vitamins, all of which are offered on monthly subscription ($30-35/month).


Life Extension Two-Per-Day Multivitamin

Life Extension claims to include only nutrients and dosages proven by science to be effective. For example, this multivitamin contains four forms of tocopherol vitamin E, an antioxidant that can boost vision, brain, skin and reproductive health. “Evidence shows that combining alpha- and gamma-tocopherols is better than taking either nutrient alone,” says Feller. “This formula, based on the most recent science, provides more than 80 mg of mixed alpha, beta, delta and gamma tocopherols.” This multi also includes bioavailable quercitin, an antioxidant that can help fight damaging free radicals as well as reduce inflammation.


Thorne Basic Nutrients III Multivitamin

Thorne—a company that works with professional athletes—is all about making products that lead to optimal performance. Basic Nutrients III includes essential minerals like calcium and magnesium. Calcium is important for strong bones, while magnesium plays an important role in supporting muscle and nerve function, as well as energy production. This vitamin is free of copper, which can be harmful for people who have developed copper toxicity from disease, and iron. 


The Vitamin Shoppe Ultimate Woman Gold Multivitamin

The Vitamin Shoppe claims all of its nutrients are “highly bioavailable,” a. k.a. the body can easily absorb them. Another highlight: This multi contains 250% of the daily value of vitamin D3 (50 mcg or 2,000 IU), good for people with bone weakness. “Vitamin D deficiency can lead to bone pain and tenderness, generalized body weakness, and increased risk of fracture,” says Dr. Pero. “Vitamin D deficiency is also being studied as a factor in immune, cardiovascular, and reproductive system health. So I like a vitamin D supplement to contain vitamin D3 specifically at a dosage of 1000-2000 IUs.”


Klaire Labs Prenatal & Nursing Formula

This vitamin is ideal for women who are pregnant, according to Phelps. It has 50 mcg of vitamin D, which is important for fetal growth and bone development, as well as 150 mg of choline, which will support fetal brain development and maternal liver function. 


Saz Products Whole Food Multivitamin

You won’t find many multis with probiotics, which is why Saz’s vitamin is a standout for Dr. Pero. Probiotics and digestive enzymes not only help with general digestion, they also aid the absorption of the nutrients, which are sourced from raw foods. This multi is also vegan friendly—a great choice for the plant-based eater.


Seeking Health Optimal Prenatal Vitamin

This prenatal multi may be pricey, but it’s NSF certified and Phelps says it’s one of her top prenatals. It contains 250 mg of choline for healthy fetal development as well as vitamin B6 and ginger extracts which the company claims supports digestive comfort. One thing to note: It doesn’t contain iron. Seeking Health also offers a multivitamin that could benefit women who are preparing for pregnancy. “Their standard multi includes some bonuses, like inositol, that has shown some promise in regulating cycles, particularly with improving ovulation,” says Phelps.


Bio Naturals Whole Foods Multivitamin

This multivitamin is suitable for vegans and includes an immune-boosting herbal blend of echinacea, ginkgo biloba, milk thistle, Korean ginseng, cayenne, and goldenseal. As a bonus, BioNaturals included digestive enzymes and probiotics for digestive health and nutrient absorption. It also contains 500 mcg of vitamin B12—a deficiency of which can cause anemia, GI dysfunction, depression, and neurological symptoms such as dementia and forgetfulness, says Dr. Pero.


Metagenics PhytoMulti Capsules

Metagenics says PhytoMulti is chockfull of phytonutrients on top of all the essential vitamins and minerals. Phytonutrients are what make plants super colorful. While they are not considered essential in the human diet, they can aid in fighting free radicals, reducing inflammation, and boosting memory. You can get the PhytoMulti with iron or without depending on your needs.


Supplements Studio Whole Food Multivitamin Plus

This vegan multivitamin contains the essentials as well as a digestive enzyme/probiotic blend. They use raw, non-GMO, and gluten free ingredients to make their vitamins. What makes this brand unique is that they include turmeric, which is a natural anti-inflammatory. Whole Food Multivitamin Plus is certified by Good Manufacturing Practices (GMP), which means you get the exact quality and composition of nutrients it claims to have on the label.


Full Circle Prenatal Multivitamin



This brand was created by a registered dietician and mom who wanted a product that didn’t cut any corners. In it, you’ll find more vitamin D and choline, chelated minerals which provide superior absorption and extra glycine—all to help meet the demands of pregnancy. This product is especially great for the postpartum period, says Phelps. “In essence, pregnancy, birth, and breastfeeding take a lot out of a woman, period,” she says. “If she went into the pregnancy undernourished, she’s even further depleted postpartum. This prenatal was designed with those elevated needs in mind.”

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

The Top 5 Supplements Every Woman Should Take

The Top 5 Supplements Every Woman Should Take

ByDr. Bronwyn Storoschuk ND

In a perfect world, food would offer all of the nutrition that a woman needs. However, when it comes to vitamins and minerals, there are many things working against us. The food we eat now is less nutrient dense than it used to be, and our bodies are working harder than ever before to keep up with the busy-ness of our modern world. But luckily, we can call on supplements to fill in the gaps! Taking vitamins and nutrients is an easy way to boost nutrition and optimize the functions of the body. Choosing the right ones however, can be overwhelming. Although supplement needs are highly individual, there are a handful of supplements that can benefit most women regardless of diet, lifestyle, or age.

Here are my favourite 5 supplements to optimize a woman’s health:


Magnesium is one of the most common mineral deficiencies, affecting up to 20% of the general population.  It’s even more common in women, as the birth control pill depletes magnesium. Magnesium deficiency is under diagnosed for two main reasons, the first being that doctors do not commonly test for it. The second reason is that blood tests are not always reliable when it comes to magnesium testing.

Magnesium is necessary for the functioning of over 300 enzymes in human. Some of the main functions of magnesium include electrolyte balance, energy production, DNA and protein production, and cellular and tissue integrity, which goes to show how important this mineral is.

In women, some common reasons to use magnesium include:


A B-complex refers to a supplement that contains a mix of the 8 B-vitamins including (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. The B-vitamins work together and individually to support the majority of cellular functions in the body.

The most important roles of B-vitamins include:

  • Mitochondrial health and energy production
  • The breakdown of proteins and fats
  • Brain function and neurotransmitter synthesis, like dopamine, serotonin, melatonin, and GABA
  • Prevention of neural tube defects in pregnancy (specifically folic acid)
  • Detoxification
  • Hormone Balance
  • Maintenance of hair, skin, and nail

However, medications, the birth control pill, and alcohol consumption all deplete B vitamins. Many digestive conditions interfere with their absorption as well. Thus, it should not be surprising to hear that a large percentage of the population are deficient in many of the B-vitamins.

For women, especially those with a history of birth control use, I commonly recommend a B-complex to:

  • Support hormonal balance
  • Optimize liver function and promote detoxification
  • Support chronic stress and adrenal health
  • Balance mood
  • Enhance energy


Commonly called the “sunshine vitamin”, we are realizing that sunshine may not actually be providing enough vitamin D. Skin may not get enough of this light because urban and polluted areas filter out the necessary UV wavelengths. Sunscreen blocks this process too. Therefore, there is a high rate of vitamin D deficiency even among the urban populations. Hence, foods and dietary supplements are necessary, especially because vitamin D is a crucial nutrient for women’s health.

Vitamin D actually acts as a prohormone in the body. It prevents osteoporosis and acts on many other tissues like the brain, breast, and colon.

Low levels of vitamin D have been linked to:

  • PCOS
  • Menstrual dysfunction
  • Infertility
  • Miscarriage
  • Obesity and insulin resistance
  • Breast, ovarian and colon cancer
  • Autoimmune diseases, like psoriasis and multiple sclerosis
  • Cardiovascular disease
  • Infections
  • Depression

Due to widespread deficiency, testing for vitamin D levels is important for most individuals. To determine your levels, you can do a simple blood test. Supplementation should then be based on these results.


Fish oil is high in omega-3 fatty acids which are very low in the average woman’s diet. The most important omega-3s, EPA and DHA, come only from algae and fish, or else through supplementation. And it is important to note that there is a poor conversion rate for plant based sources of omega 3s. Thus, vegans, vegetarians and those who do not consume seafood have a very low intake of omega-3 fatty acids.

Due to a low intake through dietary sources, women can take fish oil to support their overall health. Omega-3 supplementation can help prevent:

  • Alzheimer’s disease and cognitive decline
  • Breast and colon cancer
  • Diabetes
  • PMS
  • Painful periods
  • Post-menopausal hot flashes
  • Depression
  • Cardiovascular health, etc.

Fatty acids are powerful anti-inflammatories. Thus, omega-3s can likely help to reduce the risk of many more conditions, while supporting optimized health, due to their ability to lower inflammation. Therefore, when it comes to fish oil supplements, quality is critical to consider. Testing for mercury and toxic components is crucial for fish oil supplements.


Probiotics are for so much more than a healthy gut. In recent years, research on probiotics has exploded with connections between good gut bacteria and everything from mental health to weight management. There is more emerging research suggesting that the specific strain matters in a lot of conditions. Our gut takes a beating from things like stress, low-level inflammation, the birth control pill, antibiotic use, poor dietary choices, and the list goes on, but all of these triggers are very common in the average woman’s life.

For general women’s wellness, a multi-strain probiotic can help to:

  • Maintain and enhance the function of the gut to promote adequate digestion and reduce symptoms like bloating
  • Protect against infections like candida and bacterial vaginosis
  • Promote healthy weight management
  • Support mental health and cognitive function
  • Improve performance in athletes
  • Support pregnancy and reduce allergies in newborn
  • Help support healthy stress management


Women have unique needs and in our modern world, it sometimes seems like we are swimming against the current. Although you can’t supplement yourself out of a bad diet, it can be challenging to meet your specific nutritional needs through food alone. Supplements do not replace a healthy diet, adequate exercise or good sleep. But for women looking to boost their overall wellness, supplements make a great addition to a healthy lifestyle. If you do decide to take supplements to help achieve your health goals, choose high-quality brands that you can trust.

However, if you are looking to address a specific concern, you may need a more targeted approach. This is when its best to work with an ND or another healthcare provider.

Happy Supplementing,

Dr. Bronwyn


Workout Supplements For Women: The World of Women’s Fitness

A good, hard, training regimen is the only way to get a perfectly lean body, and it releases all those endorphins that make you feel awesome afterward. But by all estimates, a sound nutritional program accounts for around 80 percent of your results. What those don’t account for is the power of supplements.

Add these 15 critical elements to your diet, and you’ll supercharge your lean muscle gains, accelerate fat loss and improve your overall health.

1. Whey Protein

What it is: One of milk’s two proteins.

What it does: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.

How to take it: Take 20 grams of whey protein (mixed in water) first thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.

2. N.O. Boosters

What it is: Any number of compounds that serve to increase levels of nitric oxide in the bloodstream.

What it does: N.O. relaxes the muscles that control blood vessels, which makes them increase in diameter, allowing more blood to flow through them and to muscles. Because blood carries oxygen and nutrients such as glucose, fat and amino acids, more of these getting to your muscles may help support better energy production—so you can train harder for longer—and better recovery from workouts, which means bigger muscles that can be trained more often. Blood also contains a high percentage of water, which gets pushed through those wider blood vessels into muscles to create the muscle pump you experience when you train. That pump stretches the membranes of muscle cells, which may help you by signaling the cells to grow bigger. In addition, NO may help support lipolysis, which is the release of fat from the body’s fat cells, allowing it to be burned for fuel.

How to take it: Look for products that include ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol. Take one dose of an NO-boosting supplement about 30-60 minutes before workouts.

3. Caffeine

What it is: Only the world’s most popular stimulant drug.

What it does: You already know it perks you up and improves focus, but it also has been found to support a boost in muscle strength, intensity and fat loss during workouts. And it works especially well when taken with green tea extract. Caffeine promotes an increase in the amount of fat that gets released from your fat cells. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream. Taking these compounds together may just be the support necessarry to ensure that the fat that caffeine has released will get burned up for energy.

How to take it: Take 200-400 milligrams of caffeine two or three times per day, with one dose 30-60 minutes before workouts.

4. Fish Oil

What it is: Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

What it does: What doesn’t fish oil do? It reduces may help support overall health, and, a biggie, it also has been found to turn on genes that stimulate fat burning.

How to take it: Take 2g of fish oil three times daily, with breakfast, lunch and dinner.

5. Casein Protein

What it is: The other of milk’s two proteins.

What it does: Though they come from the same place, whey and casein couldn’t be more different. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.

How to take it: Take 20g of casein right before bed. Also consider combining 10g of casein with 10g of whey in your post-workout shake.

6. BCAAs

What it is: Three aminos (isoleucine, leucine and valine) that share a branched molecular structure.

What it does: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. BCAAs may help increase the length of your workouts – they can be burned as fuel by muscle tissue and they may actually help curb exercise-induced muscle fatigue. The BCAAs are also intimately involved in the creation of new muscle tissue, both as the building blocks and as the builder. Leucine, in particular, promotes protein synthesis, which is the process by which muscle grows. 

How to take it: Take 5-10 g of BCAAs with pre-workout and postworkout shakes.

7. Creatine

What it is: An amino-acid-like compound that occurs naturally in muscle tissue.

What it does: Creatine’s most basic function is to help muscles create fast energy during exercise. Taking supplemental creatine may help increase the amount of energy the body has to draw upon, supporting increased endurance and strength. The compound also draws water into muscle cells, increasing their size and causing a stretch that can yield growth.

How to take it: Take 2-5 g of creatine (depending on the form you use) before and after workouts with pre- and post-workout shakes.

8. Beta-Alanine

What it is: A nonessential amino acid.

What it does: When beta-alanine meets another amino acid, histidine, a beautiful thing happens: They get together and form a compound called carnosine. Carnosine has been suggested to improve muscle size, strength and endurance and support fat loss. Since the amount of carnosine the body can produce is directly dependent on how much beta-alanine is present, it makes sense to supplement with beta-alanine.

How to take it: Take 1-3 g of beta-alanine immediately before and immediately after workouts.

9. CLA

What it is: A healthy fat that just happens to be an omega-6 fatty acid.

What it does: Although other omega-6 fats are not so healthy, primarily because Americans tend to get too much of them in their diet, CLA is different. Numerous studies suggest it supports fat loss while simultaneously promoting muscle growth and strength. It’s main mechanism appears to support a boost in metabolism. It also appears to promote burning more fat during sleep, thereby sparing muscle tissue.

How to take it: Take about 2g of CLA three times daily, with breakfast, lunch and dinner.

10. Calcium

What it is: An essential mineral.

What it does: Just about everyone knows that calcium is intrinsically linked to bone health, but did you know that it’s also required for muscle contraction? Without adequate calcium, muscles won’t contract properly. And research suggests this unassuming mineral can also help spur fat loss. This may be because calcium decreases the amount of dietary fat that’s absorbed by the intestines and suppresses a hormone called calcitriol, which is responsible for reducing fat burning.

How to take it: Take 500-600 mg of calcium twice a day.

11. Vitamin D

What it is: The sunshine vitamin.

What it does: New research keeps coming; most of it supporting Vitamin D’s ample health benefits. Vitamin D is associated with greater muscle strength—interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth. As a plus, D may help support fat loss, especially when taken in conjunction with calcium.

How to take it: Take about 2,000 international units of vitamin D twice per day at the same time you take calcium.

12. Green Tea Extract

What it is: The active ingredients in green tea, particularly the polyphenol epigallocatechin gallate.

What it does: EGCG blocks an enzyme that normally breaks down norepinephrine, a neurotransmitter/hormone related to adrenaline that increases metabolic rate and fat burning, keeping norepinephrine levels higher. Green tea extract also has been suggested to help support enhanced muscle recovery after intense workouts, as well as aid in supporting healthy joint function.

How to take it: Take about 500 mg of green tea extract standardized for EGCG three times daily before meals, with one dose about 30-60 minutes before workouts.

13. B Complex 100

What it is: A series of essential vitamins.

What it does: Think of it this way: B makes you buzz. The suite of B vitamins is critically involved in helping your body derive energy from the nutrients you eat and helping get oxygen to muscle tissue. Feeling rundown and lacking energy? It’s likely because you’re deficient in B vitamins, a common trait of hard-training individuals. Certain B vitamins have additional benefits – riboflavin can help the body digest and use the protein you’re eating to make sure you’re building muscle properly, and folic acid, in addition to being essential to fetal health, is involved in NO production in the body.

How to take it: Look for a B complex 100, which will provide 100 mg of most of the B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), as well as at least 100 micrograms of cobalamin (B12), folic acid (B9) and biotin (B7).

14. Vitamin C

What it is: An essential vitamin.

What it does: At the first sign of a tickle in your throat you probably start main-lining the C. That’s good, because the vitamin has been suggested to help support immune system function. Vitamin C is a powerful antioxidant that is also involved in the synthesis of hormones, amino acids and collagen and, on top of all that, it destroys free radicals, created from exercise and other stressors, that break down nitric oxide. Sparing NO from free-radicals helps support higher NO levels, and higher NO levels may promote increased muscle endurance, a reduction in exercise-enduced fatigue and increased support for lean muscle growth and strength.

How to take it: Take 1,000 mg twice a day with meals.

15. Multivitamin

What it is: A blend of adequate amounts of major micronutrients.

What it does: Put simply, a multivitamin/multimineral complex fills in all the nutritional gaps in your diet. And, although we suggest you supplement separately with calcium and vitamins B, C and D, you should still take a standard multi. It may help support against the possibility of deficiencies in some of the other vitamins and minerals that can result from reduced food variety or calorie intake (read: dieting) and increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss.

How to take it: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium. Take it once per day with a meal, such as breakfast.

Best vitamins for women over 50: what to look for — and avoid

If you’re investigating the best vitamins for women over 50, it’s no surprise: in the midst of a global pandemic, staying in optimum health is front of mind. But how do you know what you do (and definitely don’t) need when it comes to vitamins? We’re here to help.

In an ideal world we would get all the nutrients we need from our diet – but that’s not always the case. 

When it comes to the best vitamins for women over 50, it’s important to remember a multivitamin is always superseded by a good diet. “Vitamins from food are always preferable to taking supplements,” advises Dr Deborah Lee, a former NHS Lead Clinician turned medical writer, with a particular interest in women’s health. However, she concedes: “Bad diets are common. A 2017 study by the Bill and Melinda Gates foundation reported that a poor diet now kills more people around the world than smoking.” 

Registered dietitian Clare Thornton-Wood, a spokesperson for the British Dietetic Association agrees that while women over 50 should be able to get all the vitamins they need from a healthy balanced diet, there are times when they might want to supplement – for example, during periods of illness, busy periods or when your diet is otherwise restricted.

But, with an ever-growing array of vitamin supplements being marketed at the over 50s with almost incomprehensible lists of nutrients, it’s not easy knowing what you need. 

If in doubt, a daily dose of vitamin D is a great place to start. Current evidence suggests that low levels of this vital vitamin may contribute to the development of diseases associated with ageing, such as osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer. What’s more, the US Office of Dietary Supplements advises that older adults are at increased risk of developing vitamin D deficiency, due to a reduction in the skin’s ability to synthesize the vitamin and a reduction in the amount of time spent outdoors. For these reasons, the BetterYou Dlux Vitamin D spray takes the top spot in our list of vital vitamin supplements.

However, we’ve also included the best multivitamins for women over 50, offering a range of benefits in one hit, as well as our top choice for those looking to lower cholesterol.

How to choose the best vitamins for women over 50

There’s an ever-growing array of vitamin supplements being marketed at the over 50s with an almost incomprehensible lists of nutrients. But when it comes to choosing the right vitamins for you, there are various key factors that 50+ women should consider.

Iron content

If you decide to opt for a multivitamin, check the iron content. “Once women stop having a monthly period their iron stores tend to increase, so unless there are good medical reasons, postmenopausal women do not need iron supplements – and they may in fact be harmful,” says Dr Lee. Her advice? Look for supplements with low or no iron content.

Calcium content

Watch out for calcium, too. “Many women in this age group are advised to take separate calcium supplements,” explains Dr Lee. “They should avoid a multivitamin with calcium as excess calcium can be dangerous.” 


Does it matter if you take your vitamins in a tablet, capsule, spray or even a tea? Many experts believe that’s down to personal choice. “Tablets are generally cheaper but if you find a spray easier, then use that,” says Clare. 

However, other experts believe that form can make a difference, thanks to the changes our bodies go through as they get older. “Stomach acid decreases with age, which can lead to more digestive issues,” says nutritionist Caroline Sherlock. “I normally recommend powders, capsules and sprays, which are easier to absorb than tablets.”

One final word of advice: speak to your doctor before starting to take any supplement, to make sure it’s safe for you. 

The best vitamins for women over 50 you can buy right now

(Image credit: DLux)

1. BetterYou Dlux 1000 Vitamin D Daily Oral Spray

The best vitamin for most women over 50


Key nutrients: Vitamin D3 (1000 IU)

Form: Spray

Dosage: One spray daily

Vegan: No

Reasons to buy

+Easy to use+Good eco credentials

Reasons to avoid

-Check the dose suits your requirements-More expensive than some tablets


Vitamin D is the undisputed best vitamin for women over 50, playing an important role in helping to absorb calcium and prevent age-related bone fractures. It’s also difficult to obtain enough from diet alone. 

Dr Lee explains that women over 50 may benefit from a higher dose than most people: “While the NHS recommendation is for everyone to take a supplement of 400IU (10mcg) per day, the American National Osteoporosis Society recommends women over 50 should aim for 800-1000IU of vitamin D per day,” she says. 

This great-tasting, easy-to-use spray delivers an appropriate dose for older women. What’s more, the natural peppermint flavour tastes good, making it arguably easier to swallow than some pills – although you can also add a single spray to a drink if you prefer. This version isn’t suitable for vegans, but a vegan-friendly alternative is available at a little extra cost. The bottle is made from recycled ocean waste plastic and household recycling, too.

(Image credit: Neubria)

2. Neubria Shine Mood

The best premium vitamin for women over 50


Key nutrients: Multivitamins and minerals

Form: Capsules

Dosage: 2 capsules daily

Vegan: Yes

Reasons to buy

+Great selection of nutrients +Calcium free

Reasons to avoid

-Expensive-Low in magnesium


Although not specifically marketed at the over 50s, this supplement is a great fit for a 50+ multivitamin. It covers off important nutritional bases including B vitamins, vitamin D, zinc and iodine, as well as vitamin K2 – vital for bone health. It also has a reduced iron content to reflect the needs of post-menopausal women. 

The supplement also comes with a herbal mix designed to help maintain a balanced mood (which might come in useful for any menopausal mood swings) including turmeric, a natural anti-inflammatory. 

One key benefit is that there’s no calcium, so there’s no risk of overlap if you’re taking a separate calcium supplement. On the negative side, the supplement is low in bone-boosting magnesium, the absorption of which decreases with age.

(Image credit: Boots)

3. Boots A-Z 50+ Multivitamin

The best budget vitamin for women over 50


Key nutrients: Multivitamins and minerals

Form: Tablet

Dosage: One tablet daily

Vegan: No

Reasons to buy

+Covers main nutritional bases+Great value

Reasons to avoid

-You’re taking calcium supplements-Low magnesium and no vitamin K


This no-frills supplement covers important nutrients for women over 50, including B vitamins, zinc and iodine. It also contains Vitamin D, albeit only 400IU. On the plus side it has reduced iron content to reflect the requirements of women in this age group. It also contains lutein, an antioxidant that contributes to good eye health, and is also believed to be beneficial for skin elasticity (i.e. wrinkles).

Note also that this supplement contains a low level of calcium, so be careful if you are taking additional calcium supplements. It’s also missing vitamin K2 and has low magnesium content – both of which are essential for bone health, alongside calcium and vitamin D.

(Image credit: Viridian)

4. Viridian Woman 40+ Multi

The best vitamin for women over 50, ethically speaking


Key nutrients: Multivitamins and minerals

Form: Capsules

Dosage: Two capsules daily

Vegan: Yes

Reasons to buy

+Palm oil-free+GM-free

Reasons to avoid

-Expensive-You’re taking calcium supplements


These multivitamins come at a price but what you get for your money are ethically sourced, vegan capsules covering most vitamin and mineral requirements for women over 50. There’s also a host of phytonutrients (found naturally in plants, these can help fight disease) and the antioxidant Co-enzyme Q10, which may be beneficial for heart health. 

Note though that while it has good levels of bone boosting vitamin D and K2, this supplement only contains low levels of magnesium, which is important for bone health. It also contains a low level of calcium, so again be careful if you are taking separate calcium supplements. 

Viridian prides itself on ethical production, stating that these capsules are palm oil-free and contain 100% active ingredients without any nasty additives. The glass bottle is also recyclable.

(Image credit: Minami)

5. Minami MorEPA Cholesterol

The best heart health vitamin for women over 50


Key nutrients: Vitamins B6, B12 and folic acid

Form: Capsules

Dosage: One capsule daily

Vegan: No

Reasons to buy

+Good for vitamin B6 and 12+Good source of heart healthy omega 3s

Reasons to avoid

-You already eat a lot of fish -Expensive


As oestrogen levels drop during the menopause, so risk of heart disease increases. Could this combination of omega 3 and B vitamins help? Possibly. “Vitamin B6, B12, and folate deficiency have attracted interest because low levels appear to be related to diseases associated with ageing, such as cardiovascular disease and reduced cognitive function” says Dr Lee. “Although so far various large meta-analyses have failed to substantiate that vitamin B supplements reduce the incidence of cardiac events or cognitive decline. Taking folic acid may also help reduce hot flushes, although, again, the evidence is scarce.” 

Various studies have found fish oil containing the omega-3 fatty acids EPA and DHA to be beneficial to heart health. As well as containing good levels of EPA and DHA this supplement also contains red yeast rice, which may help maintain normal blood cholesterol levels, and Coenzyme Q-10.

Round up of today’s best deals

90,000 Top 10 Supplements for Women’s Health – Blog

By Eric Madrid MD

Women have unique nutritional needs that need to be considered when taking steps to improve their health. Based on the stage in the life of a woman and what problems she may face, she should familiarize herself with the beneficial properties of a number of nutritional supplements and consider taking them. In particular, we are talking about the following additives:


Multivitamins should be taken by all women.While a balanced diet is critical for optimal health, the stressors that affect us on a daily basis can place additional metabolic demands on our bodies that cannot always be met by diet alone. In addition, our nutritional needs are influenced by chronic illness along with popular blood pressure, acidity and diabetes medications, which can also deplete the body’s stores of important vitamins and minerals.

What does the American Medical Association, the world’s leading medical organization, say about vitamins? She says to take them! On June 19, 2002, Journal of the American Medical Association published the results of a study with the following recommendation: We recommend that all adults take one multivitamin daily …”

Choosing the right quality multivitamin provides added confidence that the body is getting exactly what it needs.When you receive additional nutrients, the body will store what is needed and get rid of what is unnecessary. Women who still have periods should consider taking a multivitamin with iron. In turn, those women who no longer have their menstrual periods can usually take a multivitamin without iron.

The presence of iodine in the taken multivitamin is also important. Research shows that over 10 percent of the world’s women may be deficient in this vital nutrient.Contrary to popular belief, women in the United States of America are also at risk of this element deficiency. A 2011 thyroid study found that nearly 10 percent of people in the United States of America were moderately or severely deficient in iodine, and at least another 5 percent were mildly deficient in iodine.

The recommended dose is indicated on the label

Vitamin D

Thousands of studies over the past decade show that optimal vitamin D intake has health benefits.These studies also show that patients with elevated blood vitamin D levels have a lower risk of heart attacks, breast cancer, colon cancer, multiple sclerosis, and other complications.

In my practice in Southern California, that is, in a place where the sun shines more than 300 days a year, four out of five of my patients have a clinical vitamin D deficiency.

The reason for this common deficiency is that few people spend the necessary 15–20 minutes each day in the sun, which allows their face, hands and feet to be exposed to ultraviolet light.Up to 90 percent of the world’s people are deficient in vitamin D. People with higher levels of melanin, which is responsible for skin pigmentation, need to spend up to 30 minutes in the sun to ensure adequate vitamin D production. People over 65 need to spend even more time outdoors. for the production of vitamin D, which is associated with a change in the elasticity of the skin.

Lower blood levels of vitamin D have been associated with an increased risk of the following diseases:

  • breast cancer;
  • 90,041 ovarian cancer;

  • pancreatic cancer;
  • fibromyalgia;
  • 90,041 falls and fractures;

  • multiple sclerosis;
  • autoimmune diseases;
  • high blood pressure;
  • heart attacks and strokes.

Recommended dose. Adults should take 1,000 to 5,000 IU of vitamin D per day, and children should take 1,000 to 2,000 IU per day. Learn more about the health benefits of vitamin D. Take under medical supervision.


During bleeding during the menstrual cycle, a woman can lose from 30 to 500 ml of blood, which contains iron. If a woman does not have hemochromatosis or another condition in which iron is absorbed in excess, doctors often recommend iron supplements.

Iron deficiency is a common cause of anemia or low hemoglobin levels in the blood. When the human body lacks iron, it is unable to produce red blood cells, which carry oxygen throughout the body. With anemia, a person may experience shortness of breath, chronic fatigue, pallor, brittle nails, and even restless legs syndrome.

Recommended Dose: As directed on the label or as directed by your healthcare professional

Vitamin C

Vitamin C or ascorbic acid is an important vitamin with antioxidant properties.According to a 2009 study published in The American Journal of Clinical Nutrition in the United States, more than seven percent of people aged six years and older are deficient in vitamin C, which confirmed by blood test results. More than half of the study subjects consumed too low a dose of this vitamin. Vitamin C levels are lower in those who smoke.

Several years ago I diagnosed scurvy in a 40-year-old woman who was one of my patients.She smoked and ate poorly, her gums were bleeding and bruises easily. Her dentist confirmed that she had no gum disease and her blood test showed a vitamin C deficiency. Her symptoms improved after several weeks of taking this vitamin.

In addition, vitamin C plays an important role in the formation of collagen – the main component of arteries and skin. Research shows that a diet high in vitamin C foods is good for the heart. For those people who take iron for anemia, vitamin C can help improve the absorption of iron in the small intestine.Topical application of vitamin C has also been shown to be beneficial in getting rid of facial wrinkles.

Recommended dose: 500 to 2000 vitamin C in capsule or powder form mg per day. When applied topically to protect the skin, vitamin C is applied as directed.


Magnesium is an important mineral and enzyme cofactor involved in more than 350 chemical reactions in the human body. Eating adequate amounts of magnesium-rich foods, including leafy greens, is very important.However, getting magnesium from food alone is often not enough and a magnesium supplement is required.

Certain drugs increase the risk of magnesium deficiency. These include drugs that reduce acidity (omeprazole, pantoprazole, ranitidine) and diuretics (furosemide, triamterene, hydrochlorothiazide).

Common side effects of magnesium deficiency include the following:

  • menstrual pain;
  • muscle cramps;
  • heart palpitations;
  • 90,041 migraine headaches;

    90,041 tension headaches;

    90,041 symptoms of anxiety;

  • overactive bladder causing frequent urination;
  • constipation.

Recommended Dose: Magnesium supplements are available in various forms. Magnesium oxide is the worst absorbed and is usually not recommended. Magnesium chelate (magnesium aspartate, magnesium citrate, magnesium malate) is best absorbed by your body. Magnesium chelate should be taken daily at a dosage of 125–500 mg. If loose stools occur, reduce the dose. Magnesium oxide supplements can also be taken, although they are not very well absorbed.

Omega-3 Fish Oil

Omega-3 fatty acids are composed primarily of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).A 2014 study published in Nutrition Journal found that most Americans are inadequate in essential omega-3 fats. These fats are found in a variety of foods, including fish (mackerel, cod, and salmon are the most Omega-3), walnuts, chia seeds, flaxseeds, hemp seeds, and natto.

A 2017 study published in the journal Future Science demonstrated that omega-3 fatty acids can reduce inflammation that leads to heart disease.In turn, a 2017 study published in the journal Atherosclerosis found that higher levels of omega-3s in the blood can reduce cardiovascular deaths by 30 percent.

Pharmaceutical companies manufacture and market pharmaceutical grade fish oil that has been shown to lower triglyceride levels by 50 percent. However, non-pharmaceutical fish oil capsules appear to provide the same benefits as pharmaceutical fish oil, but are significantly less expensive.

Recommended dose: Omega-3 fish oil is taken at a dosage of 1000 to 4000 mg per day.


Calcium is a common mineral that many women take to maintain bone health. In fact, taking this element is one of many natural ways to prevent and treat osteoporosis. To maintain healthy bones, a person can change their diet and lifestyle in various ways. The best preventive method for promoting bone health is eating well and keeping an active lifestyle.A diet high in fruits and vegetables allows you to get plenty of calcium. In particular, collard greens and broccoli are high in this mineral. Traditionally, experts recommend taking up to 1200 mg of calcium daily. However, some studies have suggested that high doses of calcium may increase the risk of heart attack and kidney stones. Dr. Walter Willet of Harvard University agrees that 1200 mg may be too high a dose and recommends a dose closer to 500 mg instead.Vitamin D should also be taken to increase calcium absorption.

Recommended dose: 300-600 mg per day

Collagen supplementation

Muscle, bones, skin and tendons are mainly composed of collagen, the most abundant type of protein in the human body (30–35 percent of total protein). Collagen protein is also known as connective tissue and is responsible for stabilizing the condition of our skin and ensuring the mobility and flexibility of our joints.This protein also provides elasticity to our skin. In addition, research shows that taking collagen supplements brings many benefits, namely:

  • Accelerates the growth of nails and hair;
  • has anti-aging effects;
  • prevents the appearance of wrinkles;
  • protects against cellulite;
  • improves bone health and prevents osteoporosis;
  • Relieves arthritis and promotes cartilage formation;
  • improves heart health;
  • promotes healthy digestion.

There are various formulations of oral collagen supplements available on the Internet. Some are made from bull (cow) body parts, while others are derived from seafood (fish).

Recommended dose: Collagen capsules and powder should be taken in a dosage of 3000 to 5000 mg per day. Consideration should also be given to taking supplements with 1,000-2,000 mg of vitamin C to optimize collagen concentration and formation.

Black cohosh racemose

The beneficial properties of black cohosh were discovered by Native Americans over two centuries ago, and since then the plant has been regularly used for medicinal purposes. Black cohosh belongs to the buttercup family and is a tall flowering plant that grows in dense, shady forests. Triterpene glycosides, the active ingredient in black cohosh, has been found to help relieve painful menstrual cramps and symptoms of menopause.

Black cohosh is still used for these reasons in the United States of America and is widely used in Europe. Black cohosh root contains a number of chemicals that can affect different parts of the body. In particular, they can help the immune system fight infections, reduce inflammation, and even improve the health of the nervous system.

In modern medicine, black cohosh is used to counteract premenstrual and menopausal symptoms.In addition, several studies have shown its beneficial properties in the treatment of chronic diseases.

Potential Benefits of Black Cohosh:

  • tide reduction;
  • improved sleep;
  • Treatment of polycystic ovary syndrome;
  • ensuring the strength of bones;
  • 90,041 reduction in anxiety.

A report from the University of Maryland Medical Center reports that several studies have been conducted to support black cohosh in relieving symptoms of menopause.The report also found that in a study of 120 women, black cohosh was more effective in reducing hot flashes and night sweats than the drug fluoxetine (Prozac).

A 2007 chemistry and biology study demonstrated that black cohosh is also helpful in preventing bone loss. In a 2007 study of menopause, it was concluded that it helps relieve anxiety as well as symptoms of depression.

Recommended dose is indicated on the label.

Evening primrose oil

Evening primrose oil (Oenothera biennis) is characterized by a high content of the essential omega-6 fatty acid. It is used to reduce inflammation, triglyceride levels and cyclical chest pain, as well as dry skin.

A 2017 study found that oral supplementation with this substance can reduce breast tenderness in some women during their menstrual cycle.A 2010 study published in Alternative Medicine Review found similar results with evening primrose oil with vitamin E.

A 2017 study published in Endocrine Research demonstrated that evening primrose oil, when taken with vitamin D, can lower triglycerides and improve cholesterol levels. People being treated with Coumadin should check with their doctor before taking evening primrose oil.

There is also some anecdotal evidence that evening primrose oil can relieve symptoms of eczema, but research is conflicting.

Recommended dose is indicated on the label.

Executive summary

A well-balanced diet rich in fruits and vegetables and regular exercise play an important role in maintaining overall health and preventing disease. Taking some supplements can improve the condition of women with certain diseases or even prevent their development.If you are taking prescription medications or are under the supervision of a physician because of a medical condition, consult with him before making any changes to your medication regimen.


  1. Fletcher RH, Fairfield KM. Vitamins for Chronic Disease Prevention in Adults Clinical Applications. JAMA. 2002; 287 (23): 3127-3129. doi: 10.1001 / jama.287.23.3127
  2. Thyroid. 2013 May; 23 (5): 523-8. doi: 10.1089 / thy.2013.0128. Epub 2013 Apr 18.
  3. Thyroid. 2011 Apr; 21 (4): 419-27. doi: 10.1089 / thy.2010.0077. (Note: Iodine deficiency in the United States is higher than 10% of the population. I suspect upwards towards 20% using the WHO urinary value of 100 mg / L or less being deficient)
  4. Am J Clin Nutr. 2009 Nov; 90 (5): 1252-63. doi: 10.3945 / ajcn.2008.27016. Epub 2009 Aug 12.
  5. Heart Advis. 2015 Oct; 18 (10): 10.
  6. Al-Niaimi F, Chiang NYZ. Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications.The Journal of Clinical and Aesthetic Dermatology. 2017; 10 (7): 14-17.
  7. Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutrition Journal. 2014; 13: 31. doi: 10.1186 / 1475-2891-13-31.
  8. Bäck M. Omega-3 fatty acids in atherosclerosis and coronary artery disease. Future Science OA. 2017; 3 (4): FSO236. doi: 10.4155 / fsoa-2017-0067.
  9. Atherosclerosis. 2017 Jul; 262: 51-54. doi: 10.1016 / j.atherosclerosis.2017.05.007. Epub 2017 May 6.
  10. Dr. Willet recommendation for vitamin D accessed January 26, 2018 https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need
  11. https://www.webmd.com/vitamins-supplements/ingredientmono-857-BLACK+COHOSH.aspx Accessed January 26, 2018
  12. http://www.umm.edu/health/medical/altmed/herb/black-cohosh Accessed December 20, 2017
  13. Samuel X.Qiu, Chun Dan, et.al. A Triterpene Glycoside from Black Cohosh that Inhibits Osteoclastogenesis by Modulating RANKL and TNFα Signaling Pathways, In Chemistry & Biology, Volume 14, Issue 7, 2007, Pages 860-869, ISSN 1074-5521, http://www.sciencedirect.com/ science / article / pii / S1074552107002177
  14. Menopause. 2007 May-Jun; 14 (3 Pt 1): 541-9.
  15. Jaafarnejad F, Adibmoghaddam E, Emami SA, Saki A. Compare the effect of flaxseed, evening primrose oil and Vitamin E on duration of periodic breast pain.Journal of Education and Health Promotion. 2017; 6: 85. doi: 10.4103 / jehp.jehp_83_16.
  16. Altern Med Rev. 2010 Apr; 15 (1): 59-67.
  17. Endocr Res. 2017 Jul 25: 1-10. doi: 10.1080 / 07435800.2017.1346661.

This article was written by Eric Madrid, MD, Fellow of the American Council for Integrative and Holistic Medicine, and certified by the American Council of Family Medicine and the American Council of Integrative and Holistic Medicine.He is the author of Vitamin D Prescription, Healing Sun Energy. Eric Madrid graduated from Ohio State University Medical School. He is a partner of the Rancho Family Medical Group and leads patient visits in Menifi, California. More information about Dr. Madrid here.

Products covered by article

Share this article

90,000 TOP vitamins and food supplements for beauty

Nowadays people
spend a lot of money and energy in search of beauty and health.But don’t forget
that the basis for healthy skin and the body as a whole are
a balanced diet and vitamins are sources of youth and beauty. Women,
who care about their health and appearance are probably well acquainted with
principles of balanced nutrition. Providing the body with the necessary
nutrients, we not only improve well-being and physical fitness,
but we also take care of the skin and hair – the mirror of our health.

Vitamin C (ascorbic acid)

This vitamin
enhances immunity, helps to successfully heal wounds, participates in the formation
erythrocytes and increases the ability to concentrate.The amount of vitamin C
the body decreases under the influence of experienced negative emotions, stress and
aging, so it is extremely important to take it additionally. Our skin is faster
absorbs vitamins in total, so the skin of the face will be especially happy if pampered
her serum with vitamin C.

B vitamins

These vitamins are vital for the female body,
especially B6, folic acid and B12.

Folic acid is necessary for pregnant women, as
it promotes the formation of red blood cells and reduces the risk of developing a defect
neural tube in the fetus.

Vitamin B6 helps maintain a healthy nervous
system, reducing nervousness, tantrums and irritation. Vitamin B12, B
in turn produces methionine, which is responsible for the feeling of joy, goodness and
love. Reduces fatigue, nervousness and painful periods.

Vitamin D

This vitamin
similar to a hormone in that it helps stabilize phosphorus and calcium levels
in organism. During the dark winter months, this vitamin is vital for
maintaining optimal body performance.

Vitamin E

Vitamin –
helper for dry, flaky skin. Vitamin E is key
a component for maintaining the cell membrane and an auxiliary component for
the formation of erythrocytes. In addition, it will help
slow down the aging process.

Omega-3 fatty acids

normalize mood swings, maintain the elasticity of blood vessels,
reduce the formation of cholesterol and blood clots in the body.These fatty acids
participate in almost all processes of the body.


These are real
long-term preservation assistants
female beauty. Antioxidants strengthen the body’s immunity and also reduce
inflammation. The most popular are alpha and beta carotene, which
help to strengthen the soft tissues of the body, mucous membranes and bones. Special
it is recommended to use them during menopause. One of the most important
antioxidants is coenzyme Q10, which can be used not only in
the form of vitamins, but also with the help of creams.Great for combating dry
skin and wrinkles.

Taking in
attention to female physiology and the reproductive system, at every stage of life and
age requires different vitamins and nutritional supplements.

Young girls, at
who have already started their periods
, dietary supplements containing iron are recommended, so
how sudden fluctuations in hormones in the body can lead to fatigue,
increased fatigue, brittle hair and nails.It should be remembered that iron
should be taken together with vitamin C for better absorption by the body.

Not only for pregnant women, but
breastfeeding mothers are advised to take folic acid , as it helps the body
recover from pregnancy. It is also recommended to take calcium,
iron and zinc. It should be borne in mind that calcium and iron should not be taken
at the same time, since calcium blocks the absorption of iron in the body.

Women in the period
menopausal and postmenopausal
should pay attention to cholesterol levels since menopause
characterized by a gradual decrease in ovarian function and the transition from
the reproductive period to the post-reproductive period. It is also advisable to use
Supplements for strengthening bones and muscles.

90,000 what are and how to choose the best dietary supplements for women’s health?

What dietary supplements should be taken and are vitamin and mineral complexes necessary for modern women? It is believed that we get all the necessary nutrients from food, but is this really so? We understand the issue and find out what supplements women need for health and beauty.

Why are dietary supplements needed?

If we all lived in a village, ate fresh organic food and breathed clean air, the situation might have been different. But in the conditions of a modern city, it is very difficult to obtain all the substances necessary for health. We eat monotonously our diet consists of a dozen of the same foods, and many of them, due to lack of time, predominate in semi-finished products. Poor ecology and bad habits prevent vitamins from being absorbed normally.As a result, as reported by the Research Institute of Nutrition, about 80% of the inhabitants of Russia are deficient in certain vitamins. The most difficult situation is with vitamins A, C, E and D, as well as with almost all vitamins of group B.

By coincidence, these vitamins are especially necessary for women’s health. All of them, in one way or another, are involved in the regulation of hormones, maintaining reproductive health and a clear menstrual cycle. But the condition, mood, and beauty of a woman is largely determined by the correct hormonal balance and the regularity of menstruation.

Dietary supplements for women contain all the vitamins mentioned above, as well as minerals and other biologically active substances that the female body needs. Additional intake of vitamins and minerals can help regulate the cycle, alleviate or completely remove the manifestations of PMS, improve the condition of the skin, hair, nails and bone tissues, support fertility and prolong youth. Alas, it is very difficult to achieve such an effect without vitamin-mineral complexes: in order to cover the needs of the body, one would have to eat a lot and, therefore, move a lot, that is, lead the life of a professional athlete-athlete.For example, to get the right amount of vitamin B2, we would have to eat about 0.5 kilograms of beans daily, the required daily amount of potassium is contained in 300 grams of raisins or 0.5 kilograms of potatoes, vitamin B1 in a kilogram of wholemeal bread, folic acid – the main “female” vitamin – 0.5 kilograms of leafy vegetables. And this is just a small part of all the important nutrients! But even to get them, we would have to eat several kilograms of food every day.Agree, taking 1-2 tablets is much easier.

Which nutritional supplements are recommended for women?

The female body functions according to the monthly menstrual cycle. And the need for vitamins and minerals changes depending on its phase. Therefore, dietary supplements to maintain women’s health should be taken with this fact in mind.

In the first half – during the follicular phase of the cycle, which begins on the first day of menstruation, lasts 14 days and ends with ovulation – it makes sense to take vitamin-mineral complexes with iron.They will help to replenish the loss of this element, which is inevitable during menstruation, as well as vitamin B12 and folic acid , both substances contribute to the normalization of hormonal balance and ovulation.

In the second half of the cycle, which begins on day 14 and continues until the next menstruation, the needs of the body change. Vitamin C comes to the fore – it is needed for tissue regeneration, maintains the level of the hormone progesterone necessary for women’s health, and strengthens the immune system.In addition, in the second phase of the cycle, it is advisable to take a sufficient amount of vitamin E (it normalizes the balance of progesterone and estradiol) and vitamin B6 – one of the most important vitamins for the production of female sex hormones. It is especially useful for those taking birth control pills. These contraceptives sometimes cause vitamin B6 deficiency, which in turn leads to severe PMS.

Of course, this is not a complete list of minerals and vitamins that a woman’s body needs.Balanced dietary supplements for women contain other useful substances, in particular:

  • Vitamin A, which supports reproductive functions and twilight vision.
  • Vitamin B1, essential for fat metabolism, heart and blood vessels, endocrine and nervous systems.
  • Vitamin B2, which helps maintain the intestinal microflora and, as a result, the beauty of the skin, because irritation is often the result of digestive disorders.
  • Vitamin D3, responsible for the health of bones and teeth.
  • Lutein, which is needed to normalize the menstrual cycle.
  • Rutin preventing the development of edema.
  • Selenium, which is needed to maintain hormonal balance.
  • Copper, lack of which leads to premature aging of the skin and fragility of blood vessels;
  • Iodine, essential for the proper functioning of the thyroid gland.
  • Zinc, which, among other things, is responsible for the production of pituitary hormones and the regularity of the menstrual cycle.

The best dietary supplements for women: problems of choice

How to choose nutritional supplements for women? Pay attention to the vitamin manufacturer.In any large pharmacy, you will find dozens of vitamin and mineral complexes from leading manufacturers. Of course, small firms also have dietary supplements, but vitamins with a name are still preferable. Simply because large concerns can buy better quality raw materials, in addition, they have the opportunity to conduct their own research and create the most effective formulas.

A reasonable solution in this case is a dietary supplement divided by cycle phases. This nutritional supplement can be both a remedy for PMS and vitamins for health and beauty.

Do not forget that dietary supplements are not a medicine, but only a supportive agent that is taken for prophylaxis or, on the recommendation of a doctor, as part of a complex therapy of various diseases. No vitamin preparation can cure a disease if it has already arisen. If you have problems with the cycle: irregular menstruation, very severe pain or pronounced PMS, difficulty conceiving, do not try to fix the problem by taking dietary supplements, but consult a doctor.

Vitamins for women over 40: which are better and how to choose

December 18, 2019

Vitamins are involved in the regulation of metabolism in the body and are necessary for all women, without exception.However, which vitamins and in what quantity are best to take depends on the state of health, physical activity and age.

The body receives the bulk of vitamins with food, if a woman pays due attention to herself, leads a healthy lifestyle, does not have bad habits, and eats properly and varied. But is this always the case? In addition, over the past decades, the amount of nutrients in the composition of many vegetables and fruits has decreased.Heat treatment of food during cooking also does not contribute to the preservation of vitamins and microelements. Let’s not forget about the seasons when there is little sun and vitamin deficiency may appear. But the most serious issues are the absorption of vitamins by the body, which depends on the digestive system, as well as pregnancy and, finally, the age and health status associated with specific cycles in a woman’s life. One of them is the turning point when the fortieth birthday comes and the body needs to be helped to maintain health, strength, beauty, and every woman who takes care of herself should do this.

During these years, she faces another difficult task: to learn how to manage her well-being and correct the ongoing changes in order to delay what is unpleasant to think about – aging. Not all women know that a deficiency of vitamins and microelements can partly provoke early aging.

Therefore, vitamin complexes for women are of great help. Every woman is always looking for the best drugs for herself. According to many of them, the rating of effective drugs at an affordable price includes Amway products, the effectiveness of which is also confirmed by doctors.

Elegant age 40+

Forty years is considered the active biological age of a woman, which is called “middle”. However, at the physiological level, hormonal changes are already beginning to occur: the level of female sex hormones estrogens decreases in the blood. The reason is suppression of ovarian function. As a result, the metabolic processes of the whole organism slow down, and it begins to rebuild. This restructuring goes through three periods: premenopausal, menopause, postmenopause.Each of these periods has its own manifestations, since the processes occurring in the body negatively affect the work of many of its systems, which affects the appearance and well-being.

At 40:

  • the regularity of the menstrual cycle is disrupted;
  • the condition of the skin, nails, hair worsens;
  • bone density changes;
  • chronic diseases may worsen;
  • decreased libido;
  • depressive conditions, mood swings, nervousness may occur;
  • tides appear;
  • sleep problems begin to bother.

To correct and slow down these negative manifestations, you should draw up a “Personal health program”: seek advice from specialists – primarily a gynecologist and an endocrinologist, who will competently select individual substitution therapy and vitamin-mineral complexes. One of such complexes is NUTRILITE ™ Feminine Harmony from Amway. It contains omega-3 and omega-6 fatty acids, carotenoids, evening primrose oil, angelica extract, ginger, and rod, a plant that normalizes the menstrual cycle.

What vitamins are especially needed during this period? The following vitamins must be included in preparations for women aged 40+.

Cholecalciferol, or vitamin D3, is often called “solar” because it is produced by exposure to ultraviolet rays. Vitamin D promotes the absorption of calcium from food intake, which means it increases the level of calcium and phosphorus in the blood, strengthening teeth and bones (which reduces the risk of fractures). In addition, this vitamin makes hair strong and shiny and nails strong.

Retinol, or vitamin A, is an important antioxidant that can reduce the risk of many diseases, including serious gynecological ones. It is good for vision, which can decrease in acuity after 40 years, and also helps to maintain the thickness of the hair. In addition, vitamin A protects and moisturizes the skin. Its consumption rate is up to 0.8 mg per day.

Scorbic acid, or vitamin C, is a powerful antioxidant that you need to get every day, because it is actively consumed, for example, during stress or can be excreted when taking certain medications.Vitamin C contributes to the production of collagen, which makes the skin firm. The rate is up to 100 mg.

Alpha-tocopherol, or vitamin E, is often referred to as the “female vitamin”. It is an antioxidant, which has been “glorified” to be a panacea for many diseases and an elixir of youth. It strengthens the immune system, delays the development of atherosclerosis and the likelihood of heart disease, improves hair structure, and fights skin aging. The norm is 15 mg. Amway NUTRILITE ™ chewable tablets with vitamin E and lecithin become a source of substances important for the antioxidant defense of the body, strengthening the immune system, and maintaining the nervous system.The composition includes a soybean insulator.

Cyanocobalamin, or vitamin B12, has a positive effect on the emotional state that is unstable due to hormonal changes in the body and helps to improve sleep. The norm is 0.003 mg.

This element is needed for the functioning of the nervous system, it normalizes sleep, restores strength. A deficiency can affect the body’s use of calcium. The norm is 320 mg.

Provides hematopoiesis, it is necessary for women over 40 to prevent the development of iron deficiency anemia caused, among other things, by prolonged heavy menstruation and hormonal changes in the body.In this situation, you can drink, for example, Iron plus NUTRILITE ™: the complex contains folic acid and iron gluconate. The norm is 20 mg.

“Berry” age 45+

After 45 – the age, which is beautifully called “berry”, the representatives of the fair half of humanity enter a new period for them – maturity and, unfortunately, face a new test, when they are more and more clearly manifested signs of aging.

To the unpleasant symptoms that upset at the age of 40, others may add:

  • headaches, hot flashes;
  • fatigue, lethargy;
  • palpitations
  • memory problems;
  • private colds;
  • high blood pressure;
  • problems of a urogenital nature: vaginal dryness, urinary incontinence, etc.;
  • chronic insomnia;
  • overweight;
  • dry skin, wrinkles, fragility and hair loss;
  • decreased libido;
  • changes to the figure;
  • decrease in bone density.

Today, life and well-being can be changed for the better: you can balance your diet, create a positive attitude, do fitness, devote time to your favorite hobby, visit a beautician and take vitamin complexes.Their packaging should be marked 45+, since during this period the female body also needs other vitamins.

  • Vitamins of group B: B1, B2, B3, B5, B6, B7, B12

They are necessary, as they take part in metabolic processes, give energy, are good for the skin.

  • Pantothenic acid (vitamin B5)

Helps lower cholesterol and blood pressure, strengthens the nervous system, produces hormones of joy – endorphins, slows down the aging process, moisturizes the skin, and stimulates hair growth.

  • Biotin (B7 or H, or coenzyme R)

Essential for the formation of healthy intestinal microflora, strengthens the immune system, improves sleep, relieves anxiety. Restores skin tissue, makes hair elastic, strong nail plate.

NUTRILITE ™ B-Complex Plus contains 7 B vitamins, including biotin and pantothenic acid, making it an excellent drug to help alleviate the symptoms of unpleasant conditions.

Helps in bone formation, blood clotting, muscle contraction. Dietary supplements Calcium, Magnesium, Vitamin D maintains healthy bones, preventing osteoporosis and fractures.

Prevents the development of osteopenia (loss of bone mass and density) and osteoporosis (loss of bone density).

Normalizes blood cholesterol levels, is important for the cardiovascular system and even helps to avoid the appearance of extra pounds. Supports the work of the skin glands.

This substance is a recognized antioxidant that strengthens the immune system, fights aging and stress. Its functions are similar to those of vitamin E, therefore, their inclusion in the composition of vitamin-mineral complexes enhances the positive effect on the body.

It has a positive effect on the work of the heart and blood vessels, strengthens the immune system, slows down the loss of bone tissue.

Balances hormones and normalizes the thyroid gland, supports immunity.In a duet with vitamin C, it prevents the destruction of hyaluronic acid, on which the level of skin moisture depends.

The need for this mineral is associated with the production of energy by the body, support of blood vessels, improvement of hair structure, production of hemoglobin – a protein that saturates tissues with oxygen.

Supports immunity. Lack of zinc is fraught with hair loss, dry skin, acne, and a decrease in taste. Amway offers the TRUVIVITY ™ Kit by NUTRILITE ™ for a month.Taking this complex for intense skin hydration prevents the breakdown of collagen and hyaluronic acid. The composition includes PhytoInfuse ™ and PhytoCeramide ™, vitamins A and C, zinc.

Learn more about Nutrilite ™ TRUVIVITY Complex

Phytoestrogens and Plant Extracts

hormones.First of all, these include red clover and soybean isoflaphones, as well as extracts of wild yam, cimicifuga, and evening primrose. Other plant extracts and concentrates have a tonic effect on the female body. Amway’s NUTRILITE ™ Beauty Formula, which moisturizes the skin and strengthens hair, contains, along with vitamin C and biotin, grape seed and horsetail extract and acerola concentrate.

Which drug to choose?

In the period that precedes the onset of menopause, that is, at 40-45 years, a woman should support herself more than ever, and her body should receive those substances that it especially needs.It is necessary to live life to the fullest, prolong youth, feel good and look great. There are many different vitamin complexes designed specifically for the female body. But their acquisition and reception must always be justified.

So which dietary supplements are the best to buy? How long should you take them at your age? And what should be the dosage? Of course, the answers to these questions should be sought together with a doctor who will prescribe the necessary diagnostics in order to understand which vitamins and trace elements the body is deficient in.Then, according to the results of the examination, age and well-being, the most suitable remedy is selected. It should be borne in mind that some of them have contraindications for admission.

In high-quality complexes, nutrients are balanced and represent the dose that is needed for one day. You can usually drink just one tablet, which is very convenient. There is one more rule that should be followed: vitamin-mineral complexes after taking them for a certain time must be changed.

Also find out:

Protect your youth. What vitamins do women need?

December 8, 2020, 05:05

Tsey material is also available in Ukrainian

What vitamins do women need (Photo: Pexels)

Ideally, vitamins should be synthesized in the body if you eat right and are in the sun. However, in reality, almost all people lack vitamins.

This deficiency can be compensated by taking vitamins in tablets.

On the one hand, it is not difficult – there are more than enough vitamins in pharmacies. For every taste, color and wallet.

On the other hand, it is not so easy to understand all this variety. And hypovitaminosis (excess of vitamins) is sometimes fraught with such consequences that the lack of these very vitamins may seem like childish babble.

Also, do not forget that the differences between the male and female body also dictate the need to carefully choose vitamins for yourself.

The female body is more vulnerable to the environment.Women have more fragile bone tissue, a different hormonal system. The female body is not so resistant to aging. And the immune system works differently in women. And pregnancy and feeding a child simply pull out all the resources from the female body.

Let’s try to figure out what vitamins women need, in what form it is better to take them.

Signs that you need vitamins

According to doctors, in many cases, a woman can determine the lack of vitamins in the body without even going to the doctor.

Here are some of the symptoms that are hard to miss.

Lack of appetite and frequent digestive upsets indicate a lack of vitamin B1.

Frequent headaches, weakness, visual impairment are the consequences of a lack of vitamin B2.

Insomnia, migraines, loss of appetite – problems with vitamin B6.

Dry skin on the elbows, chapped lips, thin and brittle hair are symptoms of a lack of vitamin A.

If your tooth enamel has become transparent, your joints hurt, you often sweat – you have a lack of vitamin D.

Chronic fatigue, weakness, dizziness – this is how the body asks you to take vitamin B12.

Severe gray hair and memory problems suggest taking folic acid (also known as B9).

Bleeding gums and frequent bruising from minor bruises indicate a lack of vitamin C.

Even if you do not have the pronounced symptoms described above, this does not mean that you do not need vitamins.

Even if you are on a very healthy and complete diet, chances are you are missing out on many beneficial vitamins and minerals.

And even more so, you should think about vitamin complexes for those who regularly resort to specific diets for losing weight or maintaining weight (and today there are most of such women).

Also, doctors note that at some periods of life a woman needs vitamins, regardless of how she eats. For example during pregnancy as well as menopause.

What vitamins should pregnant women take?

Regardless of age, pregnancy and then feeding a child strongly affects the female body.

Not only the health of the woman herself, but also of the child often depends on proper nutrition and a sufficient amount of vitamins.

For example, a low hemoglobin level during pregnancy puts the fetus at risk for a variety of pathologies.

Folic acid deficiency can cause defects in the development of the fetal nervous system. The list can be continued with iodine and other trace elements.

Physicians note that many defects are formed in the very first weeks after conception.Often the woman does not even know that she is pregnant yet.

It follows from this that all women who are planning a pregnancy should pay attention to vitamins. And in general to all women who even admit the thought of a child.

In general, pregnancy requires an increased intake of many vitamins and nutrients, since during this period a woman lives “for two”.

But it is worth remembering that during pregnancy you should definitely consult your doctor before taking any vitamins or supplements.

What vitamins should women take before 30

A young and healthy body requires less outside interference, so the question of vitamins is less relevant here.

Although some manufacturers produce individual vitamin complexes even for girls over 12 years old. They are also sold in Ukraine (here, for example, an interesting link).

At the same time, many girls are concerned about their appearance and make great efforts to take care of their skin and hair.They are fond of hair masks, creams, etc.

Meanwhile, most of the problems with hair and skin are associated with a lack of vitamins. Both skin, nails and hair are very reluctant to receive help from outside, but are susceptible to the saturation of nutrients from the inside.

Vitamins C and B6 are among the vitamins that should be taken for the health of skin, nails and hair.

The first one improves blood circulation in the vessels of the skin, strengthens the hair follicles, which prevents thinning and hair loss.You can get it with a healthy diet, but the easiest way to make sure you are getting enough vitamin C is to take it in pills. For example, buy such a simple and inexpensive drug. Or this one if you prefer to chew rather than swallow pills.

Vitamin B6 generally slows down the aging of the body, well, in particular, prevents dry skin, dandruff. The easiest way to get it is in pills. Here is a link to an inexpensive but highly effective drug.

It will also be useful to take care of the intake of vitamin H, which promotes proper metabolism, preserves the oily skin, and accelerates hair growth.

Copper and zinc are also very useful, helping to strengthen the walls of blood vessels, ensure normal blood circulation, improve skin health, and maintain natural hair color.

They can also be taken as supplements. For example, here’s a link to zinc. And using this link you can buy a drug that will “solve” all copper issues.

In order not to seek out all the necessary vitamins and minerals separately, you can immediately take a vitamin complex designed for women.

For example, this one – there are 24 components at once, including the extremely important calcium and folic acid.

What vitamins should women take for 30

Women in their prime need to take care of their health in a new way.

The three main vitamins that literally prolong the youth of the female body are vitamins C, A and E.

The first is known most of all and does not need additional chanting. Without it, you will not see healthy skin, healthy hair, or general immunity.

Ordinary people have heard much less about vitamin A. But in vain. It is a natural antioxidant that literally protects the body from a lot of troubles. It helps to strengthen the immune system, heal wounds and inflammations, participates in the formation of sex hormones, etc. Healthy skin, healthy hair and normal hormonal balance are just what any woman needs. And it is extremely difficult to achieve all this without vitamin A.

Chicken yolk, cod liver, butter, carrots, broccoli, peaches and melons, paprika and basil – all of which you need to eat to get vitamin A.But it is also advisable to take it in supplement form in order to achieve the necessary balance. And it is important to remember that vitamin A is poorly absorbed without vitamin D.

Finally, you need to remember about vitamin E, which is important for the health of muscle tissue and skin.

For convenience, you can try a vitamin complex, which will save you the need to take vitamins separately. One of the examples of complexes created specifically for women can be seen at this link.

What vitamins should women take for 40

At this age, women can experience numerous problems that can be circumvented with the help of vitamins.

For example, menstrual irregularities, decreased sex drive, insomnia, depression, nervousness, irritability, exacerbation of chronic diseases, deterioration of the skin and hair.

It is worth starting with vitamin B12, which is extremely important for hormonal balance, the work of female organs and the general emotional state of a woman. Some doctors call B12 the main vitamin for women.

Among other essential vitamins that women over 40 need, vitamins D and A should be mentioned first.

The first helps the absorption of calcium (it can also be taken additionally, but it is usually easy to obtain from dairy products, cheeses, garlic, parsley and nuts), and therefore strengthens bones and teeth. In addition, vitamin D lowers the level of phosphorus in the blood, which some studies show has a beneficial effect on the condition of a woman’s skin and hair.

Vitamin A, in turn, has a very beneficial effect on women’s health, and also makes the skin shine and prevents hair thinning.

It is extremely important for skin health at this age to get vitamin C, which is necessary for the production of collagen, which is extremely important for skin health.

Your skin, nails and hair will also be grateful for the regular intake of vitamin E. It can also be drunk in tablets, for example, in the form of such an inexpensive preparation. But the branded offer is more expensive for those who love all the “best”.

After 40, many women experience hormonal imbalances and menstrual irregularities.This often leads to an iron deficiency in the body. And this, in turn, is fraught with many unpleasant consequences (a drop in immunity, the development of infectious diseases, disruption of the cardiovascular system, etc.). Therefore, at this age, it is advisable to take supplements with iron and folic acid.

There are vitamin complexes designed specifically for women and taking into account all of the above nuances. For example, this one promises to improve the health of the skin and cardiovascular system, strengthen the immune system and help with metabolic problems in women.

What vitamins should women take for 50

Despite the fact that once this age was considered almost old for women, today women aged 50+ are often at their peak of strength and energy. They are full of strength and ready for new achievements.

Proper nutrition and a sufficient amount of vitamins can help them in this.

Symptoms of their lack in the body for women over 50 should be considered frequent colds, headaches, chronic fatigue and drowsiness, memory and vision impairment, brittle nails, severe hair loss and discoloration, a sharp increase in the number of gray hair, depression and causeless sadness.

Doctors recommend that women after 50 years follow their diet and try to increase their intake of vitamins E, B12, D, C, F, K.

In many cases, proper nutrition will help you – include fish, nuts, cabbage, broccoli in your diet , rose hips, kiwi, citrus, eggs.

However, this does not always help. For example, vitamin B12 is not actually absorbed from food. It is better to take it separately (in critical cases, it is generally prescribed intramuscularly). But if you just want to fight weakness and anemia, as well as protect blood vessels, take it in tablets or vitamin complexes.For example, in such.

Vitamin F is essential for metabolism and lowering blood cholesterol levels. It also helps protect skin and hair from aging. Red fish and nuts will help you get it, but an extra portion in this case, in general, will not be superfluous.

Vitamin K is extremely important for women “over 50”. Women have more fragile bones than men, and with age, fractures are likely to increase even with minor falls. Vitamin K helps to strengthen bone tissue and is excellent at fighting inflammation in the body.

To obtain vitamin K, it is advisable to eat as many green vegetables as possible. If for some reason you cannot or do not want to do this, it remains to drink vitamin K tablets. Here’s a link with a good suggestion.

Vitamin D also helps protect bones. It is also extremely important for the production of insulin, boosting immunity and preventing the growth of cancer cells. Vitamin D is very low in foods, you literally can’t eat enough fish and eggs to get enough of it.Vitamin D is synthesized in the body under the influence of sunlight, so it is worth walking more in the fresh air, and in winter it is imperative to take vitamin D tablets. Here is a link to a good suggestion. And here, too, you can buy such pills at a good price.

Well, vitamin E is simply necessary both in order to preserve healthy skin and fight wrinkles, and to improve memory functioning. Eat more nuts and cabbage, but don’t forget about vitamins.

Legal information.This article is a general guideline and should not be construed as an alternative to your doctor’s advice. HB is not responsible for any diagnosis made by the reader based on the materials of the site. HB is also not responsible for the content of other Internet resources, links to which are present in this article. If you are concerned about your health condition, see your doctor.

Vitamins and mineral supplements for women during pregnancy

What is the problem?

In low- and middle-income countries, many women are malnourished and deficient in nutrients (nutrients) and micronutrients needed to maintain good health.Micronutrients are vitamins and minerals that the body needs in very small quantities, but they are essential for the normal functioning, growth and development of the body. During pregnancy, these women often have increased nutritional deficiencies due to the need to provide nutrition not only for themselves, but also for the baby, and this can negatively affect their health and, at the same time, the health of their baby.

Why is this important?

It has been proposed to combine multiple micronutrients into one supplement as a cost-effective way to achieve multiple benefits for women during pregnancy.It is known that micronutrient deficiencies are interrelated and greater benefit can be achieved with multi-ingredient supplements versus single-ingredient supplements. However, the interaction of these nutrients with each other can lead to poor absorption of some of them. High doses of certain nutrients (nutrients) can also harm the mother or baby.

What evidence have we found?

We searched the Cochrane Pregnancy and Childbirth Group Clinical Trials Register (23 Feb 2018).This systematic review included 21 trials (142496 women), but only 20 trials (141849 women) were included in the review. The included trials compared pregnant women who supplemented their diets with multi-component micronutrient supplements (including iron and folic acid) with pregnant women who received iron (with or without folic acid) or a placebo. Overall, we found that the group of pregnant women who received multiple micronutrient supplements had fewer LBW babies (less than 2500 g at birth), fewer babies who were small by gestational age, and fewer deliveries before 37 weeks of gestation.The evidence for the main outcomes (“low birth weight” and “small [size] for gestational age”) was found to be of high quality and moderate quality, respectively.

What does this mean?

These findings, which have been found elsewhere, may form the basis for recommendations to replace iron and folic acid supplements with multicomponent micronutrient supplements for pregnant women in low- and middle-income countries.

Vitamins and supplements for women after 30 years

In pharmacies, you can see vitamins and supplements necessary for women after 30. But in this period of life, a woman is still quite young and is in childbearing age. Does she really need to take nutritional supplements? Consider what the female body needs.

Folic acid

Many women today give birth after age 30. However, regardless of whether a baby is planned or not, the intake of folic acid is a prerequisite for maintaining health.Folate is an essential component for cell renewal and proper brain function. A number of studies show that vitamin B9 improves the psycho-emotional state of a woman.

Folic acid has been referred to as the primary prenatal supplement. It is prescribed to all women at the stage of pregnancy planning, and then during the carrying of a child. Often, women only find out about prenatal supplementation after conception. But to be most effective, folate must be taken 6 months prior to pregnancy.This reduces the risk of abnormal development of the brain and spinal cord in the fetus.


These vitamins and supplements are essential for women over 30 to combat natural aging. Vitamins C and E are powerful antioxidants.

Vitamin C stimulates the immune system and participates in the production of collagen – protein filaments that maintain skin firmness and elasticity. The complex of vitamins C and E reduces skin damage due to the negative effects of nicotine and pollution.In some cases, vitamin E is applied to wounds to prevent scars and speed up healing.

Vitamin D

Among the vitamins and supplements needed by women over 30, it is important to highlight cholecalciferol and ergocalciferol. They belong to vitamin D, which protects the body from age-related changes.

With their deficiency, the likelihood of developing multiple sclerosis, diabetes, and heart disease increases with age. Absorption of calcium in the body occurs only with a sufficient amount of vitamin D.

Special diets with dairy and fish products cannot provide the required amount of calciferols due to their poor absorption.

The best source is UV rays, but not all regions get enough sunlight. Plus, women often use sunscreen before going out in the summer. Doctors recommend taking D3 for all women over the age of 30.

Evening Primrose Oil

The wild plant has unique healing properties and affects hormones, hair, skin and bones.The oil contains vitamins and supplements necessary for women over 30. Among them are essential fatty acids, which are required for the absorption of many vitamins and minerals. Effect of use:

  1. Recovery of hormonal levels. Evening meals of Omega-6 allow you to cope with PMS symptoms: reduce pain in the chest and head before menstruation, exclude bloating, swelling, acne and the development of a depressive state. The correct balance of PUFA is the prevention of polycystic ovary syndrome, allows you to lose excess weight.
  2. Normalization of the body’s systems. Omega-6 is required for the synthesis of prostaglandin E. It does not belong to hormones, but controls their regulation and controls the development of cells. Lack of prostaglandin leads to the formation of blood clots, the development of inflammatory reactions, high blood pressure, malfunctioning of the immune system, cancer, obesity, infertility and cell proliferation. Primrose oil has been used by obstetricians for several centuries to prepare the cervix in the last trimester of pregnancy.
  3. Treatment of infertility. PUFAs increase the secretion of cervical mucus, which is required for fertilization. They also tone the muscles of the uterus, preparing it for pregnancy.
  4. Fight against acne. Acne occurs when hormonal disruption occurs. Local treatment will be useless, it is only used to prevent scars and acne. The use of fatty acids improves the functioning of nerve fibers, increases the elasticity of the skin, and eliminates hormonal imbalances.
  5. Reduction of hair loss.Diet and nutritional supplements do not prevent hair loss, hormones should play a major role. Evening primrose oil is suitable for external and internal use.
  6. Prevention of osteoporosis.
  7. Treatment of dermatological pathologies (atopic dermatitis, psoriasis, eczema) and the fight against age-related changes in tissues. More than 90% of patients show significant improvements within 5-6 months of treatment.
  8. Rheumatoid Arthritis Relief.


Vitamins and supplements needed for women over 30 include magnesium.It regulates blood pressure, prevents spasms of the heart muscle and blood vessels, and dissolves blood clots. Taking medications with magnesium allows you to:

  • reduce PMS symptoms;
  • relieve cramps during pregnancy;
  • to reduce the frequency and intensity of migraines.


Omega-3s have a special place in the vitamins and supplements needed for women over 30.