A strong, powerful body isn’t the only sign of good health. A balanced diet, regular exercise, and water are also important to achieving optimal health. Women’s health supplements can also help fill in any nutritional gaps that may exist in your everyday routine – and with so many options available to you, it can be hard to know which women’s health supplements are right for you. Luckily, we’ve compiled this list of the top women’s health supplements, so you don’t have to spend hours digging through the Internet trying to figure out what will benefit you most!
Multivitamins
A proper diet ensures that you’re getting enough of many important vitamins and minerals. However, there is no such thing as a perfect diet, so many women take a multivitamin to ensure they’re not missing out on any vital nutrients. When buying a multivitamin, look for one that contains 100% of your daily value (DV) of the most important vitamins and minerals.
Many multivitamins also contain antioxidants, which can help fight off damage to your cells caused by free radicals. Antioxidants can also protect your skin from aging and reduce cancer risk. The most popular antioxidant found in women’s multivitamins is vitamin C. It helps produce collagen, maintains healthy connective tissue, and promotes proper healing of wounds.
Magnesium
This mineral is critical to bone health, muscle and nerve function, blood pressure regulation, and keeping your heart healthy. Magnesium deficiency is linked to anemia, depression, and other conditions. The best sources of magnesium include soybeans, spinach, almonds, and bananas. Getting enough magnesium will help you stay energized all day long. However, if you eat a lot of processed foods, you’re more likely to lack magnesium. If you tend to feel restless at night, look at your magnesium levels.
Low magnesium levels increase your risk of heart disease and stroke, while higher magnesium intake lowers your risk of both. You can prevent deficiencies by taking supplements containing magnesium or eating more foods rich in it, like nuts, beans, leafy greens, whole grains, and fish.
Folate
B-9 Vitamins are naturally found in dark green leafy vegetables, legumes, seeds, and some fruits, folate, is vital for cellular growth and repair. Women who consume adequate amounts of folate have been shown to reduce their risk of miscarriages when it comes to fertility. People with low levels of folate tend to experience depression as well. Supplementing with folate can increase fertility and improve emotional well-being. Some prenatal vitamins already contain folate. If yours does not, or you’re looking to add a separate supplement, look for DFE (Dietary Folate Equivalents). Just remember that too much of a good thing isn’t necessarily better!
Biotin
This B vitamin helps create new cells and promotes healthy skin, hair, and nails. The daily recommended intake of biotin is 30 to 100 mcg. This supplement may help reduce acne, brittle nails, dandruff, and thinning hair—perfect if you’re looking to grow your hair out or prevent hair loss. You can find it in food like liver, eggs, salmon, oats, yogurt. However, most people get plenty of biotins naturally by eating a balanced diet that includes vegetables and whole grains. While supplements with biotin aren’t a requirement, if you’re struggling with hair loss or thinning nails, a supplement can help give you some extra nutrients to help fight your symptoms.
Vitamin D
For healthy bones, vitamin D daily is recommended. There’s also evidence that it can improve your mood and energy levels. We need Vitamin D to get calcium into our bones; if we don’t have enough vitamin D in our system, we won’t absorb calcium effectively, which is one reason why Vitamin D supplements are important. We need vitamin D that our bodies can’t make themselves, so we have to get it from sun exposure, food, and supplements.
We should be getting about 20 minutes of sunshine a day to keep our vitamin D levels healthy, but food is another option if you can’t manage that. Including these in your diet will increase your Vitamin D intake and ensure that you stay healthy!
Iron
This mineral is essential to help your red blood cells carry oxygen through your body. More than half of American women don’t get enough, putting them at risk for fatigue and weakness. But even if you do eat a well-balanced diet, chances are you still need extra Iron, especially if you’re menstruating (since you lose Iron each month) or pregnant (when fetal demands kick in). That’s why so many doctors recommend taking a daily supplement for Iron.
Iron also helps reduce PMS symptoms like cramps and mood swings as a bonus. So a supplement is beneficial if you typically experience these symptoms with your monthly cycle.
Omega 3 fatty acids
Omega-3s have powerful anti-inflammatory properties and can help stave off arthritis, heart disease, and depression. Ensure you’re eating fatty fish (salmon, tuna) once a week to keep levels topped off. Other sources of omega-3s include flaxseed oil, chia seeds, walnuts, kale, and more.
Research suggests Omega-3s may lower your risk of breast cancer and colon cancer—two types of cancer with a high mortality rate in women. Low levels of omega-3s have also been linked to dry eye syndrome, depression, and other conditions. It’s best to get your omega-3s from foods since overzealous supplementation can increase inflammation. To up your fish and flaxseed oil (the best sources), cook more fish at home, use flax as an egg substitute when baking bread or muffins, or sprinkle ground flax on salads and cereals daily.
Probiotics
Gut health impacts everything from weight loss to mood, but maintaining a healthy gut flora is about more than just fiber intake. According to several studies, probiotics can positively affect digestion and brain function. We’re fans of these supplements. Keep in mind that, like any nutrient, too much of a good thing may cause side effects such as gas or bloating. We recommend taking no more than one supplement per day with food. If you’re not getting enough probiotics in your diet, or you’re struggling with issues such as bloating or constipation, taking a supplement may help.