By Dr. Josh Axe

Experts believe that many women, including those of reproductive age and post-menopausal women, come up short on at least one type of essential nutrient in their diets. 

This is where supplements can come in handy, as they fill in the gaps in women's diets and help support functions such as healthy energy levels, skin health, healthy immune system function and restful sleep.

What are the best vitamins for women, to take, plus minerals, fats and other nutrients that are most beneficial? Below we’ll cover the 20 best supplements for women to add to their routine, plus tips for choosing the best types and how to take them to support absorption.

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation–especially if you are pregnant, nursing or looking to become pregnant.  

1. Collagen

Function:

Consuming enough protein in general is wise. That includes collagen protein, which supports a healthy gut, skin, hair, nails and joints. Collagen holds the body together, helping to form joints, skin, ligaments, tendons and other tissues, promoting joint comfort and mobility, overall health of your gut, and other important parts of the body. 

Who may need it most: 

People who can benefit from collagen include: adults of all ages, those looking for joint support, athletes, people lacking protein in their diet, and anyone looking to support their skin, nails and gut.

Why you may want to supplement with it:

It’s not always easy to get collagen, the most abundant type of protein in the human body, from one’s diet alone, as it’s not abundant in most protein foods. 

This is why it’s one of the best supplements for women over 40, considering that when a naturally woman ages, her body’s natural production of collagen also declines, which can contribute to issues like less joint mobility and skin elasticity.

Foods:

Collagen is naturally found in real bone broth which is made with animal parts such as bones, skin and connective tissues. Protein foods like meat, eggs, fish and dairy also provide your body with amino acids that help you synthesize collagen.

Supplement:

Adding Ancient Nutrition’s Multi Collagen Protein and/or Collagen Peptides supplements to your routine can help boost your intake and support maintenance of healthy connective tissues, including skin and hair health. This formula uses hydrolyzed collagen, which assists in absorption, made from multiple real food sources with zero fillers.

If you're a vegetarian, go with the new Vegetarian Collagen Peptides. It features our proprietary fermented eggshell membrane ingredient alongside a SBO probiotic strain to support healthy gut flora as well as joint comfort, skin tone and more.

Recommended Daily Amount (RDA):

Please read and follow label directions for suggested use.

2. Vitamin C 

Function:

Vitamin C helps to fight free radicals which can contribute to accelerated aging. It also supports a healthy immune system, promotes healthy vision and skin health, and assists in synthesis of collagen.

Who may need it most: 

Anyone looking for support for healthy immune defenses and function, antioxidant activity, skin function and cognitive health.

Why you need it:

To support a healthy immune system and generally support your healthy heart, eyes, skin and brain, plus to help your body make collagen. Also supports healthy immune defenses, promotes healthy antioxidant activity and supports healthy neuron function.

Foods:

Leafy greens, cruciferous veggies like broccoli, oranges and citrus fruits, berries, peppers, mango, pineapple, kiwi.

Supplement:

Vitamin C is often included in most multivitamins, however adults looking for extra antioxidant and healthy immune system support can take a vitamin C supplement.

RDA: 

Typically, about 75 milligrams per day for adult women, but check with your healthcare professional first.

3. Vitamin D

Function:

Vitamin D in general is important for bone/skeletal health, healthy brain function, immune system support, a positive outlook, cardiovascular function and more. 

Why you need it:

Vitamin D3 can be obtained from certain foods but we get the overwhelming majority of our vitamin D from sun exposure. Both men and women can experience lower levels of vitamin D if they spend a large majority of their time indoors, as many adults do.

We need it to help keep our bones healthy, as it works with calcium to build bones, and for many other functions such as supporting immune defenses and a healthy inflammation response.

Who may need it most: 

Women who live in cold, dark places where they don’t get much sun exposure, and those looking to support healthy bones.

Foods:

Eggs, some dairy products/milk (which are usually fortified with vitamin D) and certain mushrooms,.

Supplement:

Your best bet to make sure you get enough is to spend 15–20 minutes outside most days of the week without sunscreen on, which allows your body to synthesize vitamin D3. If this isn’t realistic for you, supplementing with Vitamin D Capsules (especially D3, the more absorbable form) is a good back-up option.

RDA: 

Generally, about 600 to 800 IU of vitamin D per day for adult women.

4. Vitamin A

Function:

Vitamins A helps promote a healthy immune system, healthy antioxidant activity and healthy neuron function. 

Why you need it:

Diets that include adequate or high levels of this nutrient may support the overall health of eyes, skin and heart. Pregnant and breastfeeding women all need it to help support fetal growth and development. 

Who may need it most: 

Those looking to support a healthy immune system and function (but speak with your doctor before beginning to supplement).

Foods:

Pumpkin and winter squash, leafy green vegetables, orange and yellow vegetables like sweet potatoes, tomatoes, bell peppers and carrots, berries, dairy products, liver, fish and eggs. 

Supplement:

Most people don’t require a supplement since they consume enough if they eat a varied diet; however, a supplement may benefit some individuals. 

RDA: 

Generally, between 770 mcg and 1,300 mcg of vitamin A per day for adult women (sometimes higher amounts for pregnant women).

5. Vitamin K

Function:

Vitamin K is important for building and maintaining strong bones, for normal blood clotting, and for supporting heart health. This vitamin plays a role in normal bone metabolism and helps to generally ensure that calcium gets to the right places in the body, such as the bones and teeth.

Why you need it:

Many women fall short in this valuable nutrient, which is a shame considering it plays a major role in facilitating healthy cardiovascular functions and supporting arterial health.

Additionally, supplementing with vitamin K2 can help to support strong bones and other functions if your diet tends to supply low amounts.

Who may need it most: 

People looking to support healthy bones, a healthy heart and who are mostly or totally vegetarians/vegans. 

Foods:

There are two main types of vitamin K, both of which we acquire from our diets. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products.

The best way to get enough of both kinds is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish and eggs, along with aged cheeses.

Supplement:

Supplementing with vitamin K2 can help to support strong bones and other functions if your diet tends to supply low amounts — for example, if you avoid dairy or animal products.

RDA: 

Typically, about 90 micrograms per day for adult women.

6. Probiotics 

Function:

Probiotics, the “good guy” bacteria that populate the gut, can actually help to support absorption of other vitamins and minerals, since they generally promote healthy digestive function and gastrointestinal health. Probiotics can also support healthy immune system function.

Why you may need it:

Probiotics help balance the ratio of microbes living in your gut microbiome. Incorporating them into your routine may support a healthy immune system, a normal response to inflammation and normal digestion including elimination.

Who may need it most: 

Those looking to support their healthy digestion and to reduce occasional constipation, gas and bloating.

Foods:

Cultured veggies like sauerkraut and kimchi, yogurt, kefir, kombucha and other fermented foods.

Supplement:

The strength of probiotic supplements vary depending on the specific type. You can choose to take probiotics in supplement form, such as SBO Probiotics (soil based organisms) that are resilient and don’t need to be refrigerated, or in forms such as probiotic beverages.

RDA: 

There isn’t a standard dosage recommendation; however, most adult women may consider a daily probiotic that provides at least 20 billion CFUs (at time of manufacture).

7. Magnesium

Function:

Magnesium is involved in 300+ biochemical reactions in the body. It supports normal muscle and nerve functions, assists in maintenance of heart health and normal heart rhythms, plays a role in skeletal development and strength, promotes healthy digestion, and helps to maintain normal blood pressure.

Why you need it:

It can help assist in promoting restful sleep, muscle recovery and health and help to keep bones healthy.

Who may need it most: 

Women who are stressed, or who may have occasional trouble unwinding and sleeping.

Foods:

Green vegetables and leafy greens, potatoes, cocoa, avocado, dairy products, some beans, nuts, seeds and whole grains. 

Supplement:

Magnesium supplements are widely used, available in several types, but it’s important to follow label directions for use. Try taking some at night before bed, whether in capsule or powder form, for help with relaxing and unwinding.

RDA: 

Generally, around 320 milligrams per day for most adult women.

8. Calcium

Function:

Calcium helps to keep bones and teeth strong by contributing to their density, supports muscle functions, and assists in heart and arterial health.

Why you need it:

To help promote healthy bones and muscles.

Who may need it most: 

Women, including post-menopausal women, looking to support their overall bone health.

Foods: 

Dairy products include milk, cheeses, kefir and yogurt, almonds, dark-green leafy vegetables like broccoli and kale, cruciferous veggies like broccoli.

Supplement:

Supplementation is not recommended for all women, since too much calcium is not beneficial. Some calcium is found in most multivitamins, but discuss taking a calcium supplement with your doctor before beginning to supplement.

RDA: 

Typically, about 1,000 milligrams per day for adult women. 

9. Iron

Function:

Iron helps carry red blood cells and oxygen to the body’s tissues and helps with iron levels becoming too low. The best way to do this is by eating iron-rich foods, like grass-fed beef, lentils, spinach, liver, spirulina and eggs.

Why you need it: 

Anemia (not enough iron) is thought to be among the most prevalent nutritional deficiencies in the world, especially among young women.

You need iron to maintain normal energy levels, as the body uses iron to produce hemoglobin, a type of protein that transports oxygen via blood from the lungs to other tissues throughout the body.

Who may need it most: 

Adolescent girls are often at the highest risk for coming up short on iron, and women in general need to be careful to get enough since demand for iron increases during menstruation due to blood loss. Being a vegetarian or vegan also increases your risk of running low.

Foods:

Dark-green leafy vegetables, red meat, chicken, turkey, fish, eggs, beans, lentils, dried fruits like raisins and whole grains. To help with absorption, eat iron-rich foods with foods that contain vitamin C.

There are two different kinds of iron (heme and non-heme), and the most absorbable and easily utilized by the body is the kind found in animal proteins like eggs, meat, fish and poultry (leafy greens and beans are good plant-based options too).

Supplement:

To support healthy iron levels, try our iron capsules which are supported by probiotic-fermented vitamin C, folate and herbal extracts to support cognitive health and reduce fatigue.

RDA: 

Typically, about 8 milligrams of iron per day for adult women, or up to 27 milligrams per day for pregnant women. (Always consult your healthcare professional first.)

10. Zinc 

Zinc is a mineral that aids in many metabolic functions along with cell division, healthy immune system function and overall skin health. 

Why you need it:

It helps to support a healthy immune system, can help support overall healthy skin, and supports digestion and normal blood clotting.

Who may need it most: 

People who want to support their overall healthy immune system, those looking to promote healthy skin, and pregnant and nursing women. (Seek out your healthcare professional first.)

Foods:

Meats like beef, organ meats like liver, fish, poultry, some vegetables like mushrooms, broccoli and asparagus, wheat germ, garlic, oats, rice, corn.

Supplement:

Zinc is only needed in small amounts, so it’s thought that many people get enough from their diets. However, supplementing with zinc capsules can help those who are looking for extra skin and healthy immune system support.

RDA: 

Typically, about 8 milligrams per day of zinc for adult women, or between 11 and 12 milligrams per day for pregnant and breastfeeding women. (Again, consult your healthcare professional first.)

11. Folate 

Function:

Folate assists in healthy fetal growth and development (making it important for pregnant women), supports metabolic functions, plays a role in cell division, and supports normal brain and heart functions.

Why you need it:

It helps promote blood health, since it facilitates your body making red blood cells. It also supports healthy immune system function and promotes cognitive health. It’s critical for a healthy pregnancy and for healthy developing fetuses, since it helps build the baby’s brain and spinal cord.

Who may need it most: 

Pregnant and nursing women.

Foods:

Leafy green vegetables, asparagus, Brussels sprouts, broccoli, sunflower seeds, avocados, beans, eggs, liver, seafood and peanuts.

Supplement:

Women who are pregnant or trying to become pregnant are encouraged to supplement with folate (or folic acid), but the general public doesn’t necessarily need to take high amounts. 

Some folate/folic acid is found in multivitamins which is usually enough to meet your needs. Ideally, stick to fermented folic acid/folate, which is metabolized by the body similarly to naturally occurring folate. 

RDA: 

Typically, between 400 and 600 milligrams of folate per day for adult women (pregnant and nursing women should consume an amount on the high end of this range, but consult with their healthcare professional first).

12. Vitamin B12

Function:

Vitamin B12 is important for a woman’s metabolism, supporting healthy energy levels, fighting fatigue and for supporting cognitive functions.

Why you need it:

It helps with cellular processes, growth and energy expenditure because it works with other nutrients like iron to make red blood cells and help turn the calories you eat into usable “fuel.”

Who needs it most: 

Older women, those during child-bearing years, vegans/vegetarians and women looking to support their blood health. Women in these categories should consult their healthcare professional to make sure they get enough B vitamins in general, since they’re typically at the greatest risk for coming up short on these nutrients.

Foods:

Wild-caught salmon, beef liver, nutritional yeast, feta cheese, grass-fed beef and eggs.

Supplement:

High-quality multivitamins for women will often feature optimal amounts of B vitamins, particularly vitamin B12, which can help support healthy energy levels. If you know you’re coming up short, consider taking a higher dose vitamin B12 supplement.

RDA: 

Generally, about 2.6 micrograms of vitamin B12 per day for adult women, and 2.9 micrograms per day for pregnant women.

13. Vitamin B6

Function:

Helps the body convert food into energy and supports the health of your brain, hair, eyes and skin. 

Why you need it: 

Contributes to a healthy metabolism, healthy nervous system functioning, healthy energy level and normal cognitive functions.

Who may need it most: 

Those who struggle with energy levels and want to support healthy muscles, cognitive function and more. Vegans/vegetarians are also at increased risk for coming up short.

Foods:

Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many whole grains.

Supplement:

High-quality multivitamins plus “B complex” supplements will often feature optimal amounts of B vitamins, including B6, which can help support healthy energy levels. If you know you’re coming up short, consider taking a higher dose supplement.

RDA: 

Typically between 1.3 and 1.5 milligrams of B6 per day for adult women, and around 1.9 milligrams per day for pregnant women.  

14. Iodine

Function: 

Iodine is needed to produce thyroid hormones, supports metabolic reactions, helps with development, and facilitates normal brain development and cognitive functions.

Why you need it:

Women who don’t consume iodized salt or eat foods that naturally contain this nutrient run the risk of being low. It’s crucial for making proper amounts of thyroid hormones, which help metabolism function.

Who may need it most: 

Women between the ages of 20–39 generally have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus.

Foods:

Seafood and fish like cod and tuna, some algae/seaweeds and sea vegetables, shellfish, iodized salt, fortified breads, some dairy products.

Supplement:

Iodine can be added to your diet if you eat iodized salt or fortified foods, or you can look for a multivitamin that contains iodine. 

RDA: 

Typically, about 150 micrograms per day for adult women, or between 220–290 micrograms per day for breastfeeding women. 

15. Biotin 

Function:

Biotin acts like other B vitamins to help with the conversion of foods into energy and facilitates the process of amino acids and carbohydrates being metabolized. 

Why you need it:

It helps to support a healthy metabolism and is known to help promote healthy hair, skin and nails.

Who may need it most:  

Those who don’t consume animal products, pregnant women, and anyone looking to support the health of their hair, skin and nails.

Foods:

Eggs, organ meats like liver, nuts and seeds like almonds and walnuts, vegetables like cauliflower, sweet potato and avocado, plus whole grains and berries.

Supplement:

Biotin supplements are widely available; usually biotin is found in multivitamins and B complex formulas and in some supplements geared towards hair and skin health.

RDA: 

Generally, about 30 to 35 micrograms per day for adult women.

16. Omega 3s

Function:

Omega-3s play a key role in brain function, healthy growth, a healthy inflammatory response and supporting normal immune function.

Why you may need it:

These fats are among the best supplements for women over 50 because they can help support joint health, smooth and healthy skin, normal immune system function and cardiovascular and cognitive health.

Who may need it most: 

Adults, including older adults, those looking to support a normal response to inflammation, healthy skin, joint health and cognitive health.

Foods: 

Oily fish are the greatest source, such as salmon, sardines, mackerel, trout and tuna. Smaller amounts of the plant type of omega-3s, called AHA, can be found in some nuts and seeds like walnuts, flax and chia.

Supplement:

If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, chances are you can afford to take an omega-3 supplement to boost your intake 

Most people eating a “Western diet” consume plenty of omega-6 fatty acids, which are found in many packaged foods and vegetable oils, but not enough omega-3 fatty acids, which can have healthy inflammation-supporting effects. Therefore, supplementing with an omega-3 capsule or fish oil is a smart way to boost your intake.

RDA: 

Eating wild-caught fish several times per week or taking a supplement equal to about 1,000 milligrams daily is the best way to get enough omega-3s. 

17. Prebiotics/Fiber

Function:

Fiber and prebiotics (found in some of the same foods) both help to build up healthy bacteria in the gut and promote a healthy digestive system by “feeding” probiotics.

Diets that include these nutrients can help support heart health and normal cholesterol levels, make you feel fuller and support healthy immune function.

Why you may need it:

Prebiotics nourish and fuel the existing bacteria in your digestive tract which supports normal digestion and a healthy immune system. Adequate fiber intake (25 grams a day or more, depending on one’s age and gender) is beneficial for healthy weight management and more.

Who may need it most: 

Those looking to support gut health and digestive health.

Foods:

Beans and legumes, under-ripe bananas, leeks, garlic, avocados, walnuts, dark chocolate, pears, apples, whole grains like oats and barley (which contain beta-glucans), other vegetables, nuts, and seeds.

Supplement:

Fiber supplements are available to boost your intake, which are often made with types of fiber called wheat dextrin and psyllium husk. Even if you add fiber supplement to your diet, still consume plenty of high-fiber foods and drink lots of water. 

Ideally, look for a supplement that combines prebiotics, probiotics and postbiotics together, which work in tandem to support gut health. Our Vegetarian Collagen Peptides include not just collagen but prebiotic fiber and probiotics to support digestion.

RDA: 

Generally speaking, adults should aim for at least 25 to 30 grams of fiber per day from their diet. There is no standard recommended dosage of prebiotics; the best day to obtain them is to regularly eat high-fiber and prebiotic foods, plus probiotic foods. 

18. Ashwagandha 

Function:

Ashwagandha is an adaptogenic herb that helps the body maintain a healthy response to stress. This means it’s beneficial for supporting the adrenals, keeping up healthy energy levels and generally supporting an overall positive mindset.

Why you may need it:

It can help promote a healthy response to stress and support healthy energy, while promoting a positive mindset. It also helps promote more restful sleep, mental clarity and concentration, and supports healthy joints.

Who may need it most: 

Anyone looking for help maintaining a healthy response to stress, sleep support and help support their focus and mindset.

Foods:

Ashwagandha comes from the Withania somnifera plant, which can be taken as a powder or extract but most commonly is consumed as a capsule.

Supplement: 

You’ll find ashwagandha in pill/capsule form, or sometimes in supplements geared towards those looking for stress support. Ancient Nutrition's Organic Ashwagandha Tablets feature a combination of fermented organic ashwagandha root and leaf to help with absorption; one capsule can be taken daily by mouth any time of day.

RDA: 

Generally, adult women can take between 500 and 800 milligrams of ashwagandha per day, sometimes in divided doses depending on the brand.

19. Functional Mushrooms 

Function:

Functional mushrooms are specific types of mushrooms/fungi that have been used in traditional health systems for hundreds of years to support mental clarity, hormonal health and healthy immune system function.

Why you may need it:

These mushrooms provide a variety of beneficial compounds, including antioxidants, polysaccharides and polysaccharide peptides, beta glucans, glycoproteins and triterpenes. These nutrients support the body’s ability to adapt to stress and promote immune system modulation and defenses.

Who may need it most: 

Anyone looking for daily general immune system and stress support.

Foods:

While it’s possible to eat functional mushrooms, most of the time they are dried and taken as a supplement in either tea, powder or capsule form.

Supplement:

Look for a supplement that features mushroom species such as: Turkey Tail, Reishi, Maitake, Shiitake, Lion’s Mane, Chaga, White Jelly Mushroom (Snow Jelly) and Cordyceps.

Ancient Nutrition’s Multi Mushroom Immune Defense Tablets feature a combination of all the species mentioned above, which work in tandem to support the body holistically. 

RDA: 

There is no standard recommended dosage of functional mushrooms; however, typically about 1 gram per day of a mushroom blend is standard for adults.

20. Turmeric

Function:

Turmeric is a root with a long history of use in Ayurveda, a traditional health system that originated in India thousands of years ago. It contains the active ingredient called curcumin that helps support a healthy response to inflammation.

Why you need it:

Can help reduce joint tenderness and improve joint mobility, decreases exercise-induced joint discomfort, and supports a healthy response to inflammation.

Who may need it most: 

Those looking for support maintaining a normal inflammatory response, healthy immune system support, and support for joint health, exercise recovery, comfort and mobility.

Foods:

Turmeric root can be used in a variety of ways, such as by adding the ground spice to foods like eggs, soups, stews or tea. It’s also available in capsule and essential oil forms.

Supplement: 

Turmeric capsules can be taken by mouth daily by most adults. Ideally look for a supplement that includes black pepper since this supports absorption of turmeric.

Ancient Nutrition’s Organic Turmeric Tablets feature an organic blend of turmeric root, fermented turmeric root and fermented black pepper fruit to provide broad-spectrum support for improved joint mobility and optimized movement. Fermentation helps with absorption so your body utilizes the nutrients most effectively.

RDA: 

There is no standard recommended dosage of turmeric; however, typically about 500 to 800 milligrams per day of turmeric is standard for most adults. 

Dr. Josh Axe, DC, DNM, CNS, is a doctor of chiropractic, doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food and nutrition. He operates leading natural health website DrAxe.com and is co-founder of Ancient Nutrition, a health supplement company. He’s also author of the books Eat Dirt, Essential Oils: Ancient Medicine, Keto Diet, Collagen Diet and Ancient Remedies.

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