Deciding which supplements you actually need can be confusing, especially with different sources giving conflicting advice. Gender affects your needs, so here are four supplements many women should consider.
Omega-3 fatty acids
Often taken as fish oil or flaxseed oil, omega-3s are essential fats your body can’t make on its own. They help reduce inflammation, which can ease joint pain and stiffness, and they’re important for fetal growth during pregnancy. Because modern diets tend to be high in omega-6 fats, which can promote inflammation, boosting omega-3 intake while reducing excess omega-6 is a smart move. If you don’t eat salmon or other fatty fish a couple of times a week, consider an omega-3 supplement.
Probiotics
The bacteria in your gut affect digestion, skin health, immune health, and even weight. Probiotics restore balance between good and bad bacteria, which can reduce bloating, gas, diarrhea, and may help with skin conditions like eczema and acne. They can also lower the risk of recurrent yeast infections, especially after antibiotics. Some studies suggest probiotics can support weight loss. For best results, aim for a reliable product that provides a high dose and multiple strains; look for formulations with many colony-forming units (CFUs) and diverse bacteria. Proper packaging—sealed and opaque—helps protect the product.
Iron
Iron is a key part of hemoglobin, the protein in blood that carries oxygen. Low iron can cause fatigue, dizziness, trouble concentrating, and easy bruising. Women who menstruate lose iron regularly, so it’s important to get enough from food or supplements. Good dietary sources include red meat, poultry, seafood, white beans, and spinach. If you suspect iron deficiency or have persistent symptoms, talk to your doctor about testing and appropriate supplementation.
Magnesium
Magnesium can help with sleep, muscle recovery, and bowel regularity. Taking magnesium before bed may help you fall asleep faster and sleep more soundly. It can ease sore muscles after exercise—topical or oral forms are used—and in proper doses it can act as a gentle laxative. Because too much magnesium at once can cause diarrhea, follow package directions or your provider’s advice. Foods rich in magnesium include nuts, dark leafy greens, and beans. Some supplements combine magnesium with other minerals like calcium; choose a product that fits your needs and follow dosing guidance.
Multivitamin
A daily multivitamin is a good safety net to prevent nutrient gaps, but many multis don’t contain therapeutic levels of specific vitamins or minerals. You may still need extra omega-3s, probiotics, iron, or magnesium in addition to a multivitamin, depending on your diet and health. Choose a multivitamin formulated for women if you want a product tailored to typical female needs.
General advice
Pay attention to how your body responds to any new supplement, and consult your healthcare provider when in doubt. Supplements can help fill gaps, but they don’t replace a healthy, balanced diet.
