What Supplements Should Women Take?
Quick Answer
Iron (if menstruating), vitamin D (most people are low), calcium (especially post-menopause), folate (if potentially pregnant), and omega-3s (if you don't eat fish). But "should" depends on your diet, life stage, and blood work. Don't take everything; focus on likely deficiencies.
Key Points
- Iron for menstruating women (test first)
- Folate if any pregnancy possibility
- Vitamin D for nearly everyone
- Calcium + K2 post-menopause for bones
- Test before supplementing; don't assume
Detailed Answer
Women have different nutritional needs than men, varying by life stage. Here's what actually matters:
MENSTRUATING WOMEN (pre-menopause):
• Iron: RDA is 18mg (vs 8mg for men) due to monthly blood loss. Many women are mildly deficient. Get tested if you're tired. Take only if needed.
• Folate: 400-800mcg daily if any chance of pregnancy. Neural tube defects form before most women know they're pregnant.
ALL ADULT WOMEN:
• Vitamin D: 70%+ of people are insufficient. 1000-2000 IU daily unless blood work shows you're optimal. More important in northern latitudes.
• Omega-3: If you eat fatty fish twice weekly, skip it. Otherwise, 1000mg EPA+DHA covers you.
• Magnesium: Many women are low. 300-400mg helps if you have cramps, poor sleep, or stress.
POST-MENOPAUSAL WOMEN:
• Calcium: 1000-1200mg total daily (food + supplements). Bone loss accelerates after menopause.
• Vitamin K2: Helps direct calcium to bones, not arteries. Often overlooked.
• B12: Absorption decreases with age. Consider 500-1000mcg.
WHAT'S OVERHYPED:
• Hair/skin/nails supplements (biotin mostly only helps if deficient, which is rare) • Generic "women's multivitamins" (often underdosed or unnecessary)
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineNIH Office of Dietary Supplements: Women's Health
- reviewIron Requirements in Menstruating Women
- reviewCalcium and Vitamin D in Postmenopausal Women: Cochrane Review
Related Questions
Probably not. Most are marketing. Targeted supplementation based on your actual needs and blood work is more effective than a one-size-fits-all pill.
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