Do I need different supplements at different ages?

Yes. Women under 50 focus on iron and folate. After menopause, calcium and vitamin D become priorities as bone loss accelerates. Magnesium remains important throughout life.

Can supplements help with PMS?

Magnesium (300-400mg), B6 (50-100mg), and calcium (1000mg) have moderate evidence for reducing PMS symptoms. Start taking them a week before your period.

Should I take a prenatal even if not pregnant?

If you're of childbearing age and might become pregnant, a prenatal with folate is wise since neural tube defects occur in the first weeks, often before pregnancy is known.

Best Supplements for Women

47,000+ trials analyzed

59,000+ interactions

Not FDA evaluated

Evidence-based supplement recommendations for women's unique nutritional needs, hormonal health, and common deficiencies.

Quick Answer

Top 3 supplements for women: Iron (Bisglycinate), Vitamin D3, Magnesium Glycinate. These address the most common deficiencies and health concerns for this group.

Iron deficiency

Bone health

Hormonal balance

Energy levels

Skin & hair health

Common Deficiencies in Women

Understanding which nutrients women commonly lack helps prioritize supplementation. These deficiencies are backed by population studies and clinical research.

Nutrient	Prevalence	Why It Happens
Iron	~20% of women	Menstrual blood loss depletes iron stores
Vitamin D	~40% deficient	Limited sun exposure, higher body fat stores
Calcium	Common after 30	Bone density peaks at 30, then declines
Magnesium	~50% inadequate	Stress, coffee, and processed foods deplete stores
Folate	Critical for childbearing age	Essential for fetal development

Essential Supplements

These supplements have strong evidence for women and address the most common nutritional gaps. Consider these your foundation.

#1Iron (Bisglycinate)Strong Evidence

Addresses the most common deficiency in women

Dose:18-27mg daily

#2Vitamin D3Strong Evidence

Supports bone density and mood regulation

Dose:2000-4000 IU daily

#3Magnesium GlycinateStrong Evidence

Helps with PMS, sleep, and stress

Dose:300-400mg daily

Recommended Supplements

These supplements offer additional benefits for women based on specific needs and goals. Not everyone needs all of these - prioritize based on your individual situation.

Omega-3 (EPA/DHA)strong

Supports heart, brain, and skin health

Dose: 1000-2000mg EPA+DHA

B-Complexmoderate

Energy production and hormone metabolism

Dose: As directed

Probioticsmoderate

Vaginal and gut microbiome support

Dose: 10-50 billion CFU

Worth Considering

Collagen

Skin elasticity and joint support

What to Avoid or Limit

Excess Vitamin A (Retinol). Toxic in pregnancy, limit to 3000 IU unless directed
High-dose Iron (if not deficient). Can cause constipation and oxidative stress

Lifestyle Factors

Supplements work best when combined with lifestyle awareness. These factors significantly affect nutrient needs for women.

Menstrual cycle affects nutrient needs - iron needs increase during period

Pregnancy and breastfeeding require specific supplementation protocols

Oral contraceptives can deplete B vitamins, magnesium, and zinc

Perimenopause/menopause changes calcium and vitamin D requirements

Special Considerations

1.Get iron levels tested before supplementing (ferritin test)
2.Vitamin D with K2 for optimal bone health
3.Take iron separately from calcium (2+ hours apart)
4.Methylfolate preferred over folic acid for many women

Frequently Asked Questions

Take iron on an empty stomach or with vitamin C for best absorption. Avoid taking with calcium, coffee, or tea which reduce absorption by up to 60%.

About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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