Best Supplements for Women
Evidence-based recommendations
Women have specific nutritional needs that differ from men, particularly around iron, folate, calcium, and hormonal health. While a balanced diet should always come first, these supplements can fill common gaps. Always consult your GP before starting any supplement regimen.
Iron
Women of menstruating age need 14.8mg of iron daily, compared to 8.7mg for men. Iron deficiency is the most common nutritional deficiency worldwide and is especially prevalent in women due to menstrual blood loss.
Symptoms of low iron include fatigue, dizziness, pale skin, shortness of breath, and brittle nails. If you suspect deficiency, get a blood test before supplementing as excess iron can be harmful. Ferrous fumarate and ferrous bisglycinate are the best-absorbed forms. Take with vitamin C and avoid taking with tea, coffee, or calcium supplements.
Folate (Vitamin B9)
Folate is essential for cell division and DNA synthesis. It is especially critical before and during early pregnancy, where it reduces the risk of neural tube defects like spina bifida by up to 70%. The NHS recommends 400mcg daily for all women who might become pregnant.
Look for methylfolate (5-MTHF) rather than folic acid, as approximately 40% of people have a genetic variation (MTHFR) that makes it harder to convert folic acid into its active form. Methylfolate is already in the active form and works for everyone.
Vitamin D
The UK government recommends that everyone takes 10mcg (400 IU) of vitamin D daily during autumn and winter. Many experts suggest higher doses of 1,000-2,000 IU for optimal levels. Vitamin D is crucial for bone health, immune function, and mood regulation.
Women are at higher risk of vitamin D deficiency, especially those with darker skin, those who cover their skin, and those who spend little time outdoors. Vitamin D3 (cholecalciferol) is more effective than D2. Take it with a meal containing fat for better absorption.
Calcium
Women need 700mg of calcium daily, increasing after menopause when declining oestrogen accelerates bone loss. Calcium works with vitamin D and vitamin K2 to maintain bone density and reduce the risk of osteoporosis.
If you eat dairy, you likely get enough from food. If not, consider a supplement. Calcium citrate is better absorbed than calcium carbonate and can be taken on an empty stomach. Do not take more than 500mg at once as the body cannot absorb large doses efficiently.
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body. It supports muscle relaxation, sleep quality, stress management, and energy production. Many women are deficient without knowing it. Symptoms include muscle cramps, poor sleep, anxiety, and headaches.
Magnesium glycinate is the best form for relaxation and sleep. Magnesium citrate is good for general supplementation. Magnesium threonate may support cognitive function. Take 200-400mg daily, preferably in the evening as it can promote relaxation.
Evening Primrose Oil
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid. It is commonly used to manage PMS symptoms including breast tenderness, bloating, and mood swings. Some evidence also suggests benefits for skin health and eczema.
The typical dose is 500-1,000mg daily. Results usually take 2-3 menstrual cycles to become noticeable. It is generally well-tolerated, though it should be avoided by those on blood-thinning medication. Look for cold-pressed versions for higher quality.